What helped you in lowering your blood sugar levels? What are your eating schedules?

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I've been doing pretty fine, lowering my blood sugar levels from initial 62 to 49 right now, and right now my keto diet is working amazing for me. This was the thread that I read in dcuk: https://www.diabetes.co.uk/forum/threads/gradually-introducing-a-few-more-carbs.144692/ and this guy certainly amazed me with his progress. So what helps in lowering your blood sugar levels?

What are your diet schedules that help you in maintaining your blood sugar levels and keep you going?

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  • Posted

    My breakfast is chia seeds soaked overnight in almond milk, I add to it flaxeed meal and sprinkle cinnamon on top, no oats , no cereals, no wholemeal bread. I also have a cup of green tea. I do not snack until lunch which is around midday. Lunch consists in omlette with spinach and goat cheese, or a light feta cheese....a piece the size of a matchbox. I bake my own Paleo bread, very low in carbs, with almond flour, flaxeed meal, lots of seeds, I slice it and freeze it....I eat one slice toasted for lunch every day. If it is not omlette, than I have a salad, with half an avocado, lettuce, 3 to 4 small tomatoes, cucumber sliced, spring onion( optional), grated celeriac, grated  small piece of carrot, 3 olives, lots of seeds and some feta cheese crumbled on top, I squeeze lemon or have a cider vinegar mixed with little extra virgin oil, after lunch I have half a dozen raspberries or blueberries, or a quarter green apple, or two medium to small strawberries. I will have ginger tea or green tea in the afternoon.

    I also take quite a few natural supplements and vitamins. Dinner is either fish or a lean piece of chicken breast, grilled or steamed withe lots of greens, like spinach, Swiss chard, French green beans, broccoli....I must fit it all on a medium to small size plate, I use lots of spices and fresh herbs, lots of garlic. I also cook bulgur wheat or pearl barley and use a full tablespoon of it. I drink a lot of alkaline water throughout the day....after dinner I will have the same quantity of fruit I had for lunch. 

    I stay away from diabetic chocolate with sweeteners....I rarely have one small square of dark chocolate 80% cocoa. Fruit are the only sweet things I eat....I exercise regularly breaking into a sweat

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    • Posted

      Wow man, you seriously follow an amazing diet plan. Mine is a bit different though, I workout in the morning which includes 30 minutes jogging and 1 hour of Yoga before going to work (yes, I wake up very early) and once I'm done with breakfast I east some fresh fruits including blueberries and avocados. I eat egg whites too sometimes. Once I'm done with breakfast I move to work where I have a cup of green tea after doing a bit of work. Then nothing until lunch.

      My lunch is quite similar to you, but once I'm done with lunch, I don't go for fruits, I simply have another cup of green tea. About vitamins and supplements, I recently ordered borax as suggested by someone in the group and It'll arrive in a few days. Once I get home, I have some psyllium husks. It's not been a long time since I'm using psyllium husks, just a week, so I'm not sure about it's effects.

      My dinner is also quite similar to you. Although sometimes when I don't want to cook, I just eat some omelet along with boiled eggs. This is it for me till now. Even I use a lot of spices. However, as you have described, I'm really interested in knowing your recipe to cook chicken breast!

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    • Posted

      Yes....you are eating well and the more you can cut off the high carbs and exercise the better. We will exchange recipes, I do stir-fry  and some very nice courgette fritters and a keto wrap

      Keto Wrap....2 eggs, 6 tbsp of flaxseed meal or milled flaxseed, 2 tbs olive oil, 3 or 4 tbsp water, 1/2 tsp of baking powder, about 1 tbsp of mozzarella cheese, pinch of salt and black ground pepper. Mix it all in a bowl, add more water if you want, it has to be runny but not too much, like a batter. In a frying pan heat up some rapeseed oil (spray) and pour the mixture and flatten it the pan best you can it is easier if it is runny. Makes four....

      Fillings....sauteed mushrooms, cheese and spinach or smoked salmon, avocado, cucumber, some dill. or feta cheese, tomatoes cucumber or chicken breast grilled with salad.

      I will come back to you later with some ideas about how to cook chicken breast...I have to be somewhere soon, must dash.

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    • Posted

      The secret to a nice cooked chicken breast is the marinade....needs to be marinated overnight.

      Zaatar chicken breast........best cook two chicken breasts. The marinade...the juice of two lemons plus another lemon sliced, 1 tbsp oregano oil, 1 tbsp sumac 9 ( tangy, lemony spice, a very good antioxidant, helps to lower blood sugar levels ), 1 tbsp allspice, 1 tbsp cinnamon, 1 tsp paprika, 4 garlic cloves crushed,  a medium red onion sliced, pinch of salt and ground pepper, zaatar about 2 or 3 tsp( delicious blend of herbs and roasted sesame seeds ). Mix all the ingredients and rub the chicken breasts well, place the sliced lemon on top and put in the fridge to marinate overnight. The following day you grill the chicken breasts on a hot grill...serve with salad.

      Chicken breast cooked in the oven or grilled........Marinade...oregano oil about 1 tbsp, fenugreek , cinnamon, cumin about 1 tsp  of each, 2 garlic cloves crushed, the juice of a lemon, 1 tsp ground

      coriander, mix it all well rub on the chicken breasts ( two or three ), place in the fridge to marinate overnight. Grill or oven cook, eat with salad or small tomatoes, oregano oil and salt and pepper in a pouch made of kitchen foil, cook on the grill.

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  • Posted

    I've never done keto.  I was borderline "pre-diabetic" for a few years, then boom, went way high.  Endo put me on insulin for a month, but diet was a generous 60-75 carbs per meal. On insulin my numbers were great, so went off insulin, just metformin and Jardiance but still kept to about 60-75 carbs.  And numbers still good!  Now I'm just on metformin, trying to keep carbs a little lower, maybe 50-70 per meal, and numbers still very good.

    Sometimes I have a meal with under 30 carbs, but it doesn't seem to affect by next pre-meal measure. I've probably never even tried less than 100 carbs/day.

    I do almost no snacks.

    I think for me, what worked was eliminating snacks, keeping a strict meal schedule, and avoiding meals where we'd do a big bowl of pasta and a big dessert which might total 150 carbs or more.  Just a little discipline is a big first step!

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