The main aim here at it won’t diabeat us is to help everyone achieve optimal blood sugar control without having to constantly fight meal after meal with huge blood sugar spikes and the endless battle faced of rollercoaster blood sugars by hundreds of millions everyday here in the UK and worldwide. By simply reducing the amount of carbohydrates in our diet that actually provide us with less energy than protein and fats, when I say fats I don’t mean spoonfuls of butter, I’m referring to nuts and seeds etc. If you start looking at food packets in a little more detail and start comparing things like I have, you will notice that in fact sugar and high carb foods don’t kick out half as much as energy as food items like nuts and seed, the 100% cocoa chocolate I eat is a fine example of this. Most of the energy from that chocolate is found in the fats, The body actually metabolises protein and fats much more effectively with a higher output of overall energy whilst also burning a lot more calories in the process, we now know that when the body metabolises carbohydrates this process causes inflammation in the body which is one of the main causes and markers for cardiovascular disease. The low carb lifestyle is not just for diabetics, it has a host of benefits for everyone especially in our modern world of we need it now and ultra processed foods. With low carb you can still enjoy tasty and nutritionally rich meals that keep you satisfied for much longer and give you a lot more sustained energy than any high carb alternatives like pasta, potatoes and bread. Our recipes include things like red velvet chocolate cake with buttercream frosting, chocolate truffles, tasty sweet or savoury scones, chocolate cookies, biscuits, muffins, cakes, low carb bread rolls, breakfast, lunch and dinner recipes. You will hardly miss anything you were told you needed to eat before and feel loads better for it and achieve optimal health. In this day and age health is wealth so why not bank some now.
The way a lot of diabetics including myself achieve normal blood sugars around the clock is by sticking to a meal plan. I create 2 weeks meal plans at a time and have lots of variety to choose from, over time this becomes automatic once you have a good meal base built to pick from. I find it a lot easier to stick to the same meals and portion sizes as this helps out loads and gives you a fail safe routine after a while regarding doses of insulin. Once you have your insulin and meals matched with the right balance of carbs and protein you will find that your meals now keep you feeling fuller for longer meaning no need for snacking between meals. Now I’m on the right insulin to match my low carb lifestyle its become a lot whole easier, I was using novorapid for around ten years, once I had switched to Dr Bernstein’s plan I found that my meals where taking slightly longer to digest than my insulin was lasting so I was having to split my dose for the digestion of protein. Now I use Humulin S and have found that my blood sugars are a lot tighter controlled, I no longer have to split my dose as the profile of Humulin S now matches the digestion of my meals and I am now in my target range pretty much most of the time.
This is not a diet but a healthy lifestyle choice for diabetics and even non diabetics. It has even put some type 2 diabetics into remission and they manage on diet and exercise only to regulate their blood sugars. Before you start altering anything though you must carefully take note of the points below as reducing your carb intake without reducing your doses of insulin will cause hypoglycaemia. By now we all should be able to count carbs/protein so we can tailor our own insulin doses. If you don’t then you need to discuss this with your diabetes team and tell them the reduced amount of carbs your planning to eat so they can tailor your doses for your needs.
- Work out how much less insulin you are going to need with a deduction in carbs in your meals. (150g carb in an evening meal will usually mean 15 units of insulin at a insulin/carb ratio of 1/10g). Now you have 12g carb and 150g protein you will now only need 4.5 units with an insulin/carb ratio of 1/10g now or there about depending on your carb ratio.
- Count the protein now in meals if you weren’t already, it’s approx 1/2 unit per Ounce of a protein source. (150g cooked chicken breast would = 3 units of insulin for coverage) preferably humulin S as it’s profile matches the digestion rate of your protein source.
- I strongly suggest you check out Dr Richard K Bernsteins book Diabetes Solution. He also has his own YouTube channel and posts really helpful informative videos, he also does a teleseminar monthly and answers viewers questions that they send to him. His Diabetic University (which I’ve linked the first video to so you can start from the beginning) these are what got me onto my low carb lifestyle and helped me half my hcb1a in less than 2 weeks once I dropped the excess carbs. I had the diabetic knowledge already but was following the wrong advice on what I was eating consuming nearly 250g carbs daily.
A great quote from the man himself who is also a type one diabetic, he is in tip top shape at an impressive age of 84, still runs one of the most successful, busiest diabetic clinics in the whole world from where he is based in New York. Where all his patients achieve normal blood sugars around the clock from his diabetes solution. Why he hasn’t been given a noble prize yet is absolutely astonishing. Here’s his quote “Every diabetic deserves the right normal blood sugars”.
When we talk about normal blood sugar ranges or at least when Dr. Bernstein who does, whose programme I strictly follow. He means around 83mg/dl to us that’s 4.6 mmol. Now most diabetics on high carb diets will be feeling shaking and hypo at these levels and perhaps a little scared and anxious as this is hypo territory. That soon passes as you normalise your blood sugars and get off the high low blood sugar rollercoaster by consuming fast acting carbohydrates in great amounts. When we factor in the game changer that is so simple it hurts.
The laws of small numbers, you heard right. Smaller numbers make for smaller errors or in our case not even an error because when following a reduced carb approach you reduce the risks, learn the predictability of your insulin and stick to it. How you are asking? Very simple, by reducing the amount of carbohydrates that we consume, we not only reduce our doses of insulin by Upton as high 3 quarters but also reduce the chance of hypoglycaemic events caused by the unpredictability of such large doses of insulin. I’ll break it down with some easy to understand bullet points and simple logic our healthcare teams are missing.
* Lower intake of carbs = much smaller dose of insulin, (insulin loses predictably when you exceed a 7 unit does in any one injection site) many of my evening meals would have me exceeding 12 units of novorapid, I know now that I should of split that dose into two different sites. My 9 unit of Lantus my basal insulin has now been split into 4 and 5 shot one in each buttock in the evening.
* There is a 20% margin of error allowed on our food nutritional labelling so when carb counting and having say 100g of pasta or 200g of potatoes (only a adult size portion and not excessive) there is possibly an error of 16 to 20%. When your injecting blood glucose lowering medication precision is quite an important part of it, this can be avoided completely by removing the excessive portion of un-nutritional carbohydrate.
We live in such a fast paced world at the height of our evolution, the advancements in food alone let alone technology are so impressive, you can eat a dangerous amount of sugar in just a few items now a days from most stores and shops for less than a £1. These advancements have come at a cost to our metabolism and in some cases pancreas’s. Most diabetics type 1 or type 2 can’t tolerate such a high intake of carbohydrates, either fast, slow or complex. We can inject insulin and take oral medications to help lower blood sugar but the truth is the carbohydrates are causing the problem. Even the fastest acting insulin can’t match our digestion or effects that fast acting carbohydrates have on us after we have eaten them. It’s virtually an impossibility which poses high risks when you have to add large doses of insulin to deal with them.
It’s become common knowledge now that insulin is a fat building hormone, so increasing our uses of it to deal with the extra sugar in your bloodstream from a high carb meal means only one thing more weight gain, then that will lead to increased insulin resistance. When you loose sensitivity to insulin you need to increase your dose entering a vicious circle as you then in turn put on even more weight. This can be fully reversed and quite rapidly once you normalise your blood sugars by reducing your carb intake. I can’t understand how ignorant some of the diabetes professionals can be. It’s fairly obvious that an increased intake of unnecessary starchy carbohydrates to make the bulk of our meals up with can be advertised as healthy and suitable for diabetics who have to take medication to regulate blood sugar levels. Just made our job so much harder than it needs to be.
I’ve been disbetic for 17 years now and have always found it difficult to get a decent hbc1a. They were never dangerously high but always between 7 to 8.5% they needed some work as I was getting small changes in my eyes, wasn’t at my best. Getting lots of colds and infections. So after seeking some help and advice I got on the right path and did my research re-stocked my cupboards with whole foods, removed all the processed junk. I was lucky I was given libre sensor free on 2 week trial so I got to see what certain foods where doing to my blood sugars and decided to do something about it. By chance I came across Dr Bernstein from another diabetic in Switzerland on Twitter who also wore a libre. Go watch Dr Bernstein’s diabetic university it’s a real game changer and has helped me almost achieve perfection with my diabetes in just under 5 months. 5.2% and improving down from 8.4% which was my last hbc1a before following Dr Bernstein’s advice and getting a grip on my diabetes once and for all.