Blood Sugar Tracking

Why?

In my last post I found out all about the role of insulin in keeping our blood sugar levels stable and how insulin resistance develops.  The next step was to find out about my own blood sugar levels and how they react to different foods.  This book gives really good instructions on how to track your blood sugar responses so I bought a blood glucose monitor and used their method.

How?

They ask you to take measurements before eating, then 30, 60, 90 and 120 mins afterwards where possible.  Getting the readings is fairly painless – prick your finger using the lancet provided – but using the machine is harder to do and I wasted quite a few tests.

As you can see there are only a few complete readings!

Blood Sugar Tracking Experiment
Blood Sugar Tracking

Results

My blood sugar readings were spiked by potatoes, the brownie, possibly by the rice in the Chinese takeaway (Chicken in black bean sauce with boiled rice) and the Chicken Tikka Massala with extra poppadoms and no naan.  Cider looked suspect.

Good news about the Full English Breakfast and the red wine though.

The Personalized Diet book doesn’t give any advice about how high is too high.  It advises that you should look for what spikes your readings and find ways of reducing the spikes if you want to continue eating that food.

More research was needed.

Research

There is a very informative article about this here on the Dr Joe website.

Normal fasting blood sugar levels are in the range 4.0 – 5.5 mmol/dL.

After one hour they will not be above 7.8 and if they are above 8.6 you are at increased risk of heart disease.

After two hours they will not be above 6.6 and if you have normal blood sugar control they will be back to 5.5.

Eeeek!  I ran my results past Dr Joe.

Conclusion

Looking at the figures in a slightly different way:

Blood Sugar Results

Anything which is red/pink has pushed the blood sugar too far and is best avoided.  Green is ok.  White needs more investigation.

The thing is that everyone is different.  No two people have the same response to the same sets of foods so what is good for me may not be good for you.

The authors of The Personalized Diet think that everyone should track their blood sugar levels and work out for themselves their ideal diet is.  Pricking your finger doesn’t hurt but gives a lot of information to help improve your health.

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