janetcza's Journal, 20 Jan 24

… but I put in the work, converted the dietician’s food choices into an rda, compared it with calculated rda’s for me and then watched “you are what you eat” and decided to transition to a mostly whole food, plant based diet. I’m feeling great so far, and I’ve lost 3kgs since December! 

With the dawn phenomenon, my brother in law is this with his diabetes. If you spend some time on Google, there are some suggestions for it- having your last meal around 5/6pm (so a 12-14 hour fast), snacking less and eating bigger meals, higher protein, even less black coffee- black coffee recently has been shown to increase insulin response to any carbs, gluccomannan supplements (NOW foods brand on takealot, Sally Ann creed also sells it but it’s out of stock) that is scientifically shown to reduce blood sugar response and using only that I normalised my blood cholesterol without adopting a low fat diet. I also daily take psyllium husk which helps with blood sugar and cholesterol. Cinnamon and 2tbs apple cider vinegar- also scientifically shown to assist normalising blood sugar. Sticking to better fats- fatty fish, olive oil, coconut oil, nuts and seeds, less animal fats- I actually love butter and red meat etc etc but especially grain fed meats do promote inflammation which isn’t great for the body. So looking for grass fed sources is good. Do you use protein shakes eg whey powder? Those also stimulate insulin response/are bad for blood glucose. They put me out of ketosis and there are clear scientific studies showing whey does affect your blood glucose even though it’s a protein. Have you had thyroid testing? That causes difficulty with weight loss and affects my cholesterol too. I only follow ideas I can validate with scientific studies. Spend some time on Science Daily, look up blood sugar/cholesterol and read what the studies are showing. That has really helped me more than any generic advice from dieticians- I agree their advice usually is the same given to everybody and takes no real consideration into each Individual. Following these things it still took me time- five years to lose 24kgs but slow and steady is still progress. 

Also, the timing of your exercise- if you exercise early morning or late at night, it will cause increased blood sugar- I can’t recall which one but maybe check that out too. 

Only saw your comment later so my advice doesn’t really coincide with a plant-based diet, so never mind 🤪 But amazing 3kg loss, well done!!! 

Hi there. I'm on a similar boat as you. just without the cholesterol. last year when I was busy with exams my sugar was through the roof... above 25. Anyway long story short what I have learnt over the last few weeks is that on days I strength train my sugar levels get in the healthy range. I'm not happy with my morning sugar... between 6-7 but what I've heard is that if you keep with the healthy habits and lose weight, it should improve over time. Diabetes has definitely taught me the importance of a healthy lifestyle because on my best days it shows with really good sugars. All in all, hang in there, keep showing up for yourself, be consistent and patient and take your medication.  

@jespes26 - this is great advice - thank you! Yes, trying to eat early, and don’t snack much now that I am getting good nutrition. I didn’t know that about the whey, and I will try the ACV & cinnamon at night. Your results are phenomenal! More so because it has been sustained! 

Wow @aboutlvg, managing to get your sugars from 25 to a healthy range is such an achievement!