How Meals Impacts Blood Sugar: A Three Day Diary

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I’m presently on my third spherical of utilizing a steady glucose monitor (CGM) for monitoring my blood sugar. I love to do a one month plan once in a while to achieve perception into how the meals I’m consuming, how I’m sleeping, my train routine, and stress ranges are effecting my blood sugar. Blood sugar is so typically considered solely as being a difficulty for diabetics, however increasingly analysis is exhibiting the way it would possibly play a job in lots of well being afflictions from Alzheimer’s to coronary heart illness, kidney illness, and extra. Whereas A1C is useful to see how your blood sugar appears to be like over an prolonged interval, a CGM provides you instant suggestions as to how your actions impression your blood sugar, permitting you to simply tweak your habits and obtain extra optimum well being.

That is my third time utilizing Nutrisense, however my first time with their new CGM machine, Stelo. It was simple to placed on, although that very same preliminary “pop!” when it inserts the monitor nonetheless made me leap. It didn’t harm and opposite to fashionable concern, whereas the machine does use a tiny needle to connect the monitor, it doesn’t keep in your pores and skin; it leaves behind a tiny filament that tracks your blood glucose.

I’m completely happy to reply any questions you have got in regards to the nitty gritty, however as we speak I wished to focus in on the outcomes, what it appears to be like like in motion. To take action, I recorded a 3 day diary of what I ate and when, and also you’ll see the outcomes on the screenshot from the Nutrisense app, which makes it simple to interpret the outcomes. Word: it will probably take 24 hours to calibrate correctly, so I waited 48 hours earlier than I began my meals diary. So right here we go!

Day 1

6:30 AM 1/3 caffeine espresso and a splash of half and half
8:25 AM Plain Greek yogurt, grain-free granola, chia seeds, half a banana, two fried eggs
10:30 AM Salad with romaine, carrots, radish, cucumber, sprouts, rooster, hemp seeds
11:55 AM Half a toddler’s leftover peanut butter and honey sandwich on a hamburger bun
3:30 PM Apple then a string cheese
5:25 PM Spaghetti (eaten within the automobile so in a 16oz Thermos, nevertheless it was half crammed with spaghetti and half crammed with my favourite meat sauce)

Day 2

6:45 AM Espresso with a splash of half and half
8:30 AM Sourdough (not my greatest loaf; my starter wasn’t bubbly sufficient) and butter
8:37 AM Plain Greek yogurt, chia seeds, grain-free granola, strawberries, fried egg
12:00 PM Cheese stick then an apple
2:15 PM Salad then pimento cheese and pretzels
8:10 PM Salsa rooster with bone broth rice, guacamole, salsa, chips, and jalapenos

Day 3

6:45 AM Espresso with a splash of half and half
8:01 AM Plain Greek yogurt, chia seeds, grain-free granola, half a banana, strawberries, two fried eggs
12:00 PM Salad with a can of tuna fish (no dressing as a result of the bottle was truly empty and I didn’t understand it till we have been at co-op) and a bag of jalapeno chips
2:20 PM Turkey and cheddar on sourdough
3:00 PM 1/3 a Lemon Lime Poppi Soda
6:30 PM Cava salad bowl

CGM Diary Takeaways

The order during which you eat meals actually does make a distinction. Consuming the apple then the cheese stick made my blood sugar spike an extra 10 factors versus consuming the cheese stick first, then the apple.
My physique tolerates carbs (spaghetti, sourdough bread, chips) properly when paired with enough protein and fats.
I drank the Poppi as a result of I wished a psychological afternoon decide me up however stopped at 1/3 as a result of I wasn’t actually having fun with the flavour. The entire can has 5g of sugar in it and I had it on an empty abdomen, and 1/3 of it spiked my blood sugar out of the inexperienced zone, which wasn’t tremendous shocking, however I really feel prefer it took some time to get well after which was more durable to stabilize basically afterwards. I may bodily really feel the crash afterwards in my temper and my starvation ranges. I believe this exhibits how unstable blood sugar results in making worse decisions. IE: a crash made me really feel moody and hungry.
Cortisol and adrenaline additionally impression blood sugar. I had my allergy shot on day 2 (at 3:10- so you’ll be able to see the response) and I may see my blood sugar rise in response to the extreme localized swelling that I skilled (allergy shot replace to occur in a distinct weblog put up; I used to sing it’s praises however now am altering my tune).
I really feel actually assured in my potential to maintain my blood sugar stabilized, so I’ve to power myself to not simply “play the sport” once I’m sporting the CGM. It’s a good time to experiment and whereas it’s tempting for me to eat in the way in which I do know will hold my blood sugar stabile, I need to use this as a time to get knowledge on objects I’m much less certain on- will sourdough spike my blood sugar? Will consuming rice that’s been cooked, then cooled, then reheating actually reduce the glycemic response? What a couple of glass of wine versus a martini?
I want I might have had entry to this sort of info a decade in the past. I’ve a historical past of troublesome blood sugar: 20 years in the past I’d hold a granola bar subsequent to my mattress to eat very first thing upon waking to keep away from feeling sick and dizzy from tanking blood sugar, I had PCOS and my cycles have been far and wide, I handed out within the physician’s workplace once I needed to take my gestational diabetes take a look at whereas pregnant with Hailey. Since then, I’ve realized a lot and have carried out the modifications crucial to attain the secure blood sugar I need. The issues I consider have helped probably the most: energy coaching (constructing muscle), understanding macros and meals pairings, and specializing in high quality sleep.

I may speak in regards to the significance of blood sugar and greatest methods all day lengthy. The Glucose Goddess is a well-liked useful resource for all issues blood sugar; you’ll be able to discover her ebook right here. I began years in the past with Mark Hyman’s blood sugar ebook and extremely advocate it as properly. You probably have any questions in regards to the CGM or my expertise, please ask away. Completely happy to speak about all issues blood sugar anytime 🙂