Metabolic Syndrome/Blood Sugar

[Bruunhilde]

Since alcohol impacts blood sugar so profoundly, there are probably others besides me here that have pre-diabetes blood sugar levels. Last time I checked, my fasting blood sugar was 95 which is now considered pre-diabetes and termed "metabolic syndrome". I've also been tentatively diagnosed with PCOS which means I have a cluster of measurements like my blood sugar that are borderline dangerous.

As a result, I've started taking note of things that help with blood sugar maintenance (as opposed to spiking and hypoglycemic dips). I thought it might be handy for everyone to contribute what they knew.

A couple of diet related tips I've picked up lately:

- cinnamon helps even out blood sugar
- steady stream of protein helps balance blood sugar/keeps it from dipping
- Your blood sugar rises after you eat and by eating 2 tsp of vinegar before lunch or dinner, you prevent the rise by 30%.
- sticking to low glycemic foods helps prevent spiking

Keeping blood sugar stable also means avoiding intense AL cravings.

There's alot more info out there, but this is all I have off the top of my head. I'm sure alot of you folks have great info to share on this topic! Bring it!

[Doggygirl]

Metabolic Syndrome/Blood Sugar

I'm a fan of Dr. Bernstein. Here is a link to his most recent book. I haven't read this one, but have used an older book of his as a good reference. (Dr. Bernstein's Diabetes Solution). Diabetes runs on my family.

Amazon.com: The Diabetes Diet: Dr. Bernstein's Low-Carbohydrate Solution (9780316737845): Richard K. Bernstein: Books

Do you know what the new range is for pre-diabetes fasting blood sugar?

Thanks!

Beth

[Bruunhilde]

Metabolic Syndrome/Blood Sugar

Hi DG aka B,

I don't know what the new range is for normal blood sugar. I do know that different health systems have different measures according to my holistic doctor. For example my manager and I both have 95 fasting (he's a big drinker himself!), and Kaiser Permanante tells him he's perfect and my holistic doctor says I'm borderline and have metabolic syndrome. As does the endo I went to.

Do you have diabetes?

[Bruunhilde]

Metabolic Syndrome/Blood Sugar

Also, thanks for the link to the book! I'll check it out. In the meantime, I found this:



Normal - US
(mg/dl)
Normal - Canada
(mmol/L)
Fasting Glucose

< 100 *
< 6.1*
2 hr after eating

< 140
< 7.8
A1c (glycosylated hemoglobin)

< 6% (0.060)
< 6% (0.060)
*Note that in the U.S., the value for normal fasting glucose is less than that in Canada. 100 mg/dl converts to 5.6 mmol/L.



Normal range blood sugar levels have been harder to define over the recent years. Research keeps revealing that even slight elevations in blood glucose are associated with eye damage and increased risk of heart attack and stroke even before people get diabetes.

Of course, the slightly higher glucose levels put these same people at increased risk for getting diabetes. These slight elevations are now termed as "pre-diabetes".


You will notice in the above guidelines blood sugar levels that the fasting values do not convert equally. Canada allows for a higher acceptable fasting value than does the United States. This is because research can be interepreted differently and of course, guidelines are time sensitive. With each new release of guidelines blood sugar levels there is a change (of late, anyway). Notably, the numbers to diagnose diabetes or pre-diabetes drop.

U.S. Glucose Levels to Diagnose
Diabetes & Pre-diabetes


ADA Guidelines Blood Sugar Levels
for Diagnosing Diabetes & Pre-diabetes




Fasting Glucose
(mg/dl)


2 hr after eating or
75-gram OGTT (mg/dl)
Pre-diabetes: IFG
style="font-size: 13px;">100 ? 125
and
< 140Pre-diabetes: IGT

< 100
and
140 ? 199
Pre-diabetes:
IFG & IGT

100 ? 125
and
140 ? 199
Diabetes

≥ 126*
or
≥ 200*
(or random sugar)
*A confirmatory test of either a fasting blood sugar, OGTT or random blood sugar with symptoms must be made on another day (except in the case of unequivocal hyperglycemia with metabolic decompensation).
ADA= American Diabetes Association
IFG = Impaired fasting glucose
IGT = Impaired glucose tolerance
OGTT = Oral glucose tolerance test

[redhead77]

Metabolic Syndrome/Blood Sugar

BRUUN!!!!

I love this thread. I want to start to contribute by defining metabolic syndrome. To be diagnosed one must have three of these: High blood pressure, low HDL cholesterol, triglycerides greater than 150, elevated fasting blood sugar, a BMI (body mass index) greater than 30, and an apple shape, or body shape where fat is stored in the belly. A waist measurment of greater than 35 if female, or greater than 40 if male.

[redhead77]

Metabolic Syndrome/Blood Sugar

An elevated fasting blood sugar by most standards, would be a sugar greater than 100. I know some are saying 95 or less, but most still go by the 100 rule.

[Bruunhilde]

Metabolic Syndrome/Blood Sugar

Great info Red, thanks! I have metabolic syndrome but I think I'll be shedding that label fairly soon. I'm lowering my cholesterol by drinking MUCH less and by taking niacin on top of the fiber supplement, pantethine and fish oil. This should also raise my HDL and lower my triglycerides.

On the other hand, it might not help as much as it should because of ALL THE ICE CREAM I eat when I don't drink AL.

:H

[Kimberley]

Metabolic Syndrome/Blood Sugar

Hi all,

Thanks so much for starting this thread Bruunhilde. I have to go and see an endicrologist in September as I've been having some sort of blood sugar issues. I think I have reactive hypoglycaemia and possible pre-diabetes.

After my GTT, my blood sugar shot up to 9.6 then after 2 hours down to 2.9 (!)

I'm in the UK so have tried to attach a blood sugar conversion chart! Hope this works.

While I am waiting to speak to a specialist, I'm just having no sugar and no fruit. I have to eat every 3-4 hours or I go all 'funny'.

It'd be great to leanr about all this from you guys.
K x Attached files [img]/converted_files/1635959=6314-attachment.jpg[/img]

[Kimberley]

Metabolic Syndrome/Blood Sugar

ok so the chart didn't work so well! Unless you have a magnifying glass. Basically Uk is Us divided by 18. So my Bs went to 173 and then down to 52. I'm not sure what my fasting glucose number was but the doc said it was borderline high. I am fed up of waiting tv have tests and see people - I originally called the doc about this in March! So any input from you greatly received!

K x

[Treya]

Metabolic Syndrome/Blood Sugar

Hi Brunhilde,
I agree - a great thread and one that affects everyone who uses or has alcohol regularly. When I decided to be AF this month I also vowed I would try to regulate my blood sugar as I know from experience that my moods and my AL cravings are inextricably linked. Low blood sugar puts me in a low mood where I tend to look at myself hyper-critically. I tend to suffer more from cold. I tend to suffer SAD syndrome in winter and it is very esy for me to head for the wine bottle for a quick boost of serotonin. Bad move. The wine (or the biscuits) just create more blood sugar swings and so the never ending cycle is fed.
Bearing in mind that low blood sugar people don't digest starches well, I try to avoid all forms of refined carbs inclusing processed foods, french fries, potatoes, and especially refined sugar itself-relying on low glycemic impact slow release foods like beans, brown rice, quinoa, millet
instead.
I favour lean protein meals with heaps of steamed vegetables and if I need a boost I head for the juicer and make a green energy juice instead of eating cakes or cookies. I make a large pot of warming bean or lentil soup and it's always there if I feel I need a little nourishment.
My preferred way of eating is little and often and I like the Hays method of separating proteins and carbohydrates. After about a week or sometimes less time, this has an amazing effect on my blood sugar and completely stops my desire to nibble between meals.
(I have also heard good things about Dr Berstein's Diabetes diet.)
I have to say that physically I feel great. I am three weeks inot the AF month and I KNOW my diet is helping to fight the cravings.
I think the first trick to be learned for low blood sugar people is timing. Don't let yourself get too hungry and don't leave it too long in between meals before you eat. Try to have your main evening meal before 8 in the evening.
Eat little and often and only snack on wholesome healthy foods.
Lay off too much fruit-try to get 4 out of your 5 a day from vegetables or by juicing vegetables.
All this has had a dramatic impact on my mood, my alochol management and my blood pressure which is now back to normal. I intend to keep going and noting further progress. Hope this is sof some help
XT

[RingingCedars]

Metabolic Syndrome/Blood Sugar

Treya;1157424 wrote: Hi Brunhilde,
I agree - a great thread and one that affects everyone who uses or has alcohol regularly. When I decided to be AF this month I also vowed I would try to regulate my blood sugar as I know from experience that my moods and my AL cravings are inextricably linked. Low blood sugar puts me in a low mood where I tend to look at myself hyper-critically. I tend to suffer more from cold. I tend to suffer SAD syndrome in winter and it is very esy for me to head for the wine bottle for a quick boost of serotonin. Bad move. The wine (or the biscuits) just create more blood sugar swings and so the never ending cycle is fed.
Bearing in mind that low blood sugar people don't digest starches well, I try to avoid all forms of refined carbs inclusing processed foods, french fries, potatoes, and especially refined sugar itself-relying on low glycemic impact slow release foods like beans, brown rice, quinoa, millet
instead.
I favour lean protein meals with heaps of steamed vegetables and if I need a boost I head for the juicer and make a green energy juice instead of eating cakes or cookies. I make a large pot of warming bean or lentil soup and it's always there if I feel I need a little nourishment.
My preferred way of eating is little and often and I like the Hays method of separating proteins and carbohydrates. After about a week or sometimes less time, this has an amazing effect on my blood sugar and completely stops my desire to nibble between meals.
(I have also heard good things about Dr Berstein's Diabetes diet.)
I have to say that physically I feel great. I am three weeks inot the AF month and I KNOW my diet is helping to fight the cravings.
I think the first trick to be learned for low blood sugar people is timing. Don't let yourself get too hungry and don't leave it too long in between meals before you eat. Try to have your main evening meal before 8 in the evening.
Eat little and often and only snack on wholesome healthy foods.
Lay off too much fruit-try to get 4 out of your 5 a day from vegetables or by juicing vegetables.
All this has had a dramatic impact on my mood, my alochol management and my blood pressure which is now back to normal. I intend to keep going and noting further progress. Hope this is sof some help
XT

Good work Treya. It needn't be overly complicated but it does take adjustment and commitment. To super refine your program even for a trial period I recommend following Eat Right 4 Your Blood Type, Highly Beneficial group of foods.

[Bruunhilde]

Metabolic Syndrome/Blood Sugar

Hi Treya, Kimberly, RC,

I haven't heard about the Hays method of separating proteins and carbohydrates. I'll have to google that! I've seen that concept before on Lo0p's diet recommendation and I think Tim Ferris endorses a similar approach in his Four Hour Body book. Kimberly, I have never checked my blood sugar but I'd be surprised if it dipped below 80 ever, and fasting its 95 which is borderline pre-diabetic. Since you can keep AF, your blood sugar should stabilize. I wonder if long term AL/sugar abuse can permanently screw you up? If so, that would explain alot of our issues here (for the people new to AFness). Seems your blood sugar is fluctuating alot but I don't know enough to say for sure. Monday I was told alot of my alcohol/sugar problems sound like a combo blood sugar and hormone imbalance. I know I'm low in progesterone (and high in estrogen/testosterone) but it depresses me.

Have you guys been tested for candida?

[RingingCedars]

Metabolic Syndrome/Blood Sugar

Hi Bruun--it took me 4 years of strict no carbs(fruits too)to get the candida under control. Then I started sliding and the alcohol with emotions got a strong hold. I can't stress enough the sugar connection. I manage it now--but it can take a long time to achieve the balance.

[Kimberley]

Metabolic Syndrome/Blood Sugar

Hey all,

It's great to see so many here! Bruun, I believe my first fasting suar test was about 100. And no-one's blood sugar should EVER go below about 72! That's hypo territory right there.

I'm 7 months sober, but my drinking has killed about a third of my pancreas, so I wouldn't be suprised if my BS issues are due to that since that organ is supposed to regulate insulin.

Yeah I've heard of separating carbs and fats - it is done on the Harcombe diet as well. I don't eat many carbs at all as I'm trying to lose a bit of my belly. I'm actually skinny but just have this fat belly that has seemed impossible to lose - I never had that difficulty before and I wonder if it's linked.

K x

[Treya]

Metabolic Syndrome/Blood Sugar

Hi Bruun--it took me 4 years of strict no carbs(fruits too)to get the candida under control. Then I started sliding and the alcohol with emotions got a strong hold. I can't stress enough the sugar connection. I manage it now--but it can take a long time to achieve the balance.

I COMPLETELY concur with this. The sugar connection needs so much investigation from all sides. For me sugar is the number one evil. Once blood sugar is under control everything else seems to fall into place. Yes, for very many of us Candida is inevitable with long term refined carb /alcohol abuse and yes, it takes a long time of control to get it right but I am convinced it is absolutely worth it. I am willing to do what it takes to get my life back.
Brunhilde, there are many cookery books on the net re food combining. If you follow the basic principles the essence is not to mix protein with starch. That's because starch and proteins are incompatible-the are processed differently in the body. Starches are mainly broken down in the mouth by chewing-hence the advice from grandma chew your food properly-and proteins are mainly digested in the stomach by stomach acid. When mixed neither are processed perfectly as they end up fighting each other.
For example, meat and potatoes or fish and rice shouldn't be taken at the same meal.-but you can combine vegetables and fats with either. In other words steamed fish and a pile of steamed veg with olive oil dressing is perfect. Or a delicious brown rice and vegetable risotto with salad and natural yogurt on the side.
I don't believe that food combining will work overnight on a system that has had years of abuse from refined junk foods or al but most of us will see a slow and steady improvement as well as more mental clarity -better sleep patterns, skin etc -many other positive side benefits.