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CROUCHINGFLEA's Photo CROUCHINGFLEA SparkPoints: (121,441)
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2/14/16 5:59 P

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Thanks! It sounds so neat!

~ Karri
"I am full of mistakes and imperfections and therefore I am real." - Shaun Hick
"Fear doesn't have to control you. It is okay to be afraid, but it is not okay not to try" - Ruth Soukup


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2/14/16 1:07 P

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The recipe is in another spark group. Here is the link to it:
www.sparkpeople.com/myspark/team_mes
sa
geboard_thread.asp?board=25210x58980R>x60299623


I made the recipe myself. I thought, well protein powder has almost no carbs and looks a lot like wheat flour, so maybe ...

Bread, cake, something like that. Here is a picture:


That whole loaf has about 6 grams of carbs. A single slice of regular bread already has about twice that whole loaf, so it is low carb indeed.

The loaf never gets as high as I'd like it. More baking powder only makes a bigger rise before the collapse.

Edited by: -JAMES- at: 2/14/2016 (13:19)
James
Alberta, Canada


All time highest weight : 217 pounds

Starting weight : 195.0 pounds (June 7, 2012)
Final weight : 168.2 pounds (July 23, 2013)


 current weight: 169.0 
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2/12/16 9:13 A

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Way to go James! That bread sounds good, where did you get the recipe?

~ Karri
"I am full of mistakes and imperfections and therefore I am real." - Shaun Hick
"Fear doesn't have to control you. It is okay to be afraid, but it is not okay not to try" - Ruth Soukup


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2/12/16 9:06 A

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Chocolate "bread" made from protein powder, with a little peanutbutter on top for breakfast today.
emoticon

Of course that bread has virtually no carbs, and indeed my blood sugar this morning was 7.1 mmol/l = 127.8 mg/dl with no medications, just smart (low carb) food choices.



James
Alberta, Canada


All time highest weight : 217 pounds

Starting weight : 195.0 pounds (June 7, 2012)
Final weight : 168.2 pounds (July 23, 2013)


 current weight: 169.0 
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2/2/16 1:05 A

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MASHARONA,

several years ago my doctor lined up a dietician for me to see. This didn't work out well for a couple of reasons.
1) I have poor memory, so I forgot to log what I ate, and forgot to take my blood sugar
2) the dietician did not specialize in diabetes
3) I did not understand how direct the connection was between carbs and blood sugar

These days, I avoid carbs like the plague, though I stupidly ate a few slices of pizza on Sunday, and my blood sugar was way above normal this morning.

James
Alberta, Canada


All time highest weight : 217 pounds

Starting weight : 195.0 pounds (June 7, 2012)
Final weight : 168.2 pounds (July 23, 2013)


 current weight: 169.0 
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1/21/16 8:33 A

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PINKLACEHAT,

What did you learn at your diabetes class?

For me, the biggest lesson was that something doesn't have to taste sweet in order to raise blood sugar. Typical examples of that are:
- potatoes
- rice
- pasta

I now read labels on everything I buy and really watch the carbs on that when shopping. If it doesn't have a label, like potatoes don't, then I research stuff before shopping.


James
Alberta, Canada


All time highest weight : 217 pounds

Starting weight : 195.0 pounds (June 7, 2012)
Final weight : 168.2 pounds (July 23, 2013)


 current weight: 169.0 
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1/20/16 1:52 A

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CROUCHINGFLEA,

Yup, "diet and exercise, but mostly diet". I have a personal 6% rule, if something's weight is 6% carbs or less then I eat it.

Oatmeal is 12%, a little high, I choose not to eat it. But here is a list of many of the things that I do eat, and their carb percentages:

Eggs (0.5%)
Cheese ( virtually all cheeses are pretty much zero carbs, as in the picture I recently posted)
Green peppers. (2.9%)
Meat (virtually all meat is 0%)
Romaine lettuce (1.2%)
Bacon (1%)
Zucchini (2.2%)

Bacon rinds for a crunchy snack (0%)

It is a very long list ...

Edited by: -JAMES- at: 1/20/2016 (02:08)
James
Alberta, Canada


All time highest weight : 217 pounds

Starting weight : 195.0 pounds (June 7, 2012)
Final weight : 168.2 pounds (July 23, 2013)


 current weight: 169.0 
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CROUCHINGFLEA's Photo CROUCHINGFLEA SparkPoints: (121,441)
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1/19/16 5:30 A

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That looks yummy, James emoticon
Eggs are now my 'go to' for breakfast. I was eating oatmeal till I realized how much sugar was in it. Now I use that oatmeal as a treat for when I'm craving pastries (my weakness).

So you only do 30g of carbs per day? Now I'm curious to see what else you eat, as I would have a really hard time getting my carbs down that low! I guess that is what I should be striving for though, huh? If I'm going to control my diabetes with diet and exercise.

~ Karri
"I am full of mistakes and imperfections and therefore I am real." - Shaun Hick
"Fear doesn't have to control you. It is okay to be afraid, but it is not okay not to try" - Ruth Soukup


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1/15/16 6:44 A

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Subject: my zero carb breakfast in detail

I ate breakfast of 30 grams of cheese on one egg for breakfast:







Yah, I know that the scale should say 74 grams, but freakishly close, maybe the egg was 2 grams short of 44?

Cheese and egg (180 calories)
Carbs (0 g)
Fat (14.5 g)
Protein (12g)

So still 30 g of carbs for the rest of my low carb day (which is everyday), and 12 of the 54 grams of my daily protein target already covered.

Edited by: -JAMES- at: 1/15/2016 (06:45)
James
Alberta, Canada


All time highest weight : 217 pounds

Starting weight : 195.0 pounds (June 7, 2012)
Final weight : 168.2 pounds (July 23, 2013)


 current weight: 169.0 
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1/13/16 1:50 P

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If you are a diabetic you want to avoid carbs. Here is a list of some high carb things, with their percentage of carbs by weight:

- sugar (100%)
- dried fruit, like raisins (75%)
- jam (65%)
- breakfast cereals, like Cheerios (65%)
- candy bars, like Hershey's chocolate (55%)
- bread (48%)
- cooked pasta (30%)
- potatoes (30%)
- cooked rice (28%)

Anyway read the labels on things you buy.

Edited by: -JAMES- at: 1/13/2016 (14:16)
James
Alberta, Canada


All time highest weight : 217 pounds

Starting weight : 195.0 pounds (June 7, 2012)
Final weight : 168.2 pounds (July 23, 2013)


 current weight: 169.0 
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1/12/16 4:52 A

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CROUCHINGFLEA (love that handle),

if you look on the wikipedia page on carbohydrates:
en.m.wikipedia.org/wiki/Carbohydrate

"Carbohydrates are a common source of energy in living organisms; however, no carbohydrate is an essential nutrient in humans." So, not being essential means you really don't need it to be healthy.

Your calories come from
Fats (9 calories per gram)
Carbs (4)
Protein (4)
Alcohol (7)

Neither fats nor alcoholic impact blood sugar. Carbs do, and excess protein (above about 60 grams a day) does too, to an extent. It is a balancing act. You need protein, you need "essential" fats. But you can live without alcohol or carbs. There are no "healthy" carbs, just like there was s no "healthy" alcohol. However if you avoid all carbs, you cut out plenty of healthy vitamins and minerals.

So, a balancing act. But don't look at it as a certain amount of carbs that you need per meal. Carbs easily put you on a hunger rollercoaster, fat doesn't do that. So while fat has more calories per gram, you can be satisfied for a lot longer on less.

What I've eaten so far today is a few slices of ham, some Gouda cheese, and some cream cheese squares. Lunch will include a salad later.

So far today my carb percentages are these:
Ham (1%)
Gouda cheese (2%)
Cream cheese (4%)

It is carbs that I avoid most of all, and after that calories.

Edited by: -JAMES- at: 1/12/2016 (05:11)
James
Alberta, Canada


All time highest weight : 217 pounds

Starting weight : 195.0 pounds (June 7, 2012)
Final weight : 168.2 pounds (July 23, 2013)


 current weight: 169.0 
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CROUCHINGFLEA's Photo CROUCHINGFLEA SparkPoints: (121,441)
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1/12/16 2:43 A

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I was trying mostly vegetarian with no dairy, and no dressings for salads as they add so many calories. I was using olive oil, red wine vinegar or balsamic vinegar.

I am now using hummus for my carrots and such, it adds some nice flavor (I get the garlic stuff)

I'll try the no sugar added peanut butter. I found some nice whole grain crackers and 'crisp bread' to eat with my lunches (I usually have a small thing of tuna). I'm managing, with the crackers, to stay under 40 carbs per meal... is that about right per how much carbs you should have per meal?

~ Karri
"I am full of mistakes and imperfections and therefore I am real." - Shaun Hick
"Fear doesn't have to control you. It is okay to be afraid, but it is not okay not to try" - Ruth Soukup


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1/11/16 2:01 P

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CROUCHINGFLEA,

Staying away from ranch dressing because of you "way of eating" before. What way was that?

As diabetic, sugar, at 100% carbs should be avoided. The higher the carb percentage, the more like sugar it is, and the less of it should be eaten.

Sugar (100%)
Honey (82%)
White bread (48%)
Peanut butter (20%)
Peanut butter, no sugar added (12%)
Broccoli (4%)
Radishes (2%)

The no sugar added peanutbutter is just on the edge f what I eat, and just in small quantity. Sorry for the statistics of what is most like pure sugar.

Edited by: -JAMES- at: 1/11/2016 (14:22)
James
Alberta, Canada


All time highest weight : 217 pounds

Starting weight : 195.0 pounds (June 7, 2012)
Final weight : 168.2 pounds (July 23, 2013)


 current weight: 169.0 
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CROUCHINGFLEA's Photo CROUCHINGFLEA SparkPoints: (121,441)
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1/10/16 5:26 A

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Thank you for both of your replies! I was shying away from ranch dressing because my way of eating before, I tried to stay away from most dairy, but I guess the diabetic way of eating doesn't do that. I'm lactose intolerant, so I can't have much, but some is fine.

Is peanut butter an okay thing to eat? I usually make protein peanut butter balls, I use honey to bind it together, would that be too many carbs? I know they only have 70 calories each, but no idea how many carbs are in them.

~ Karri
"I am full of mistakes and imperfections and therefore I am real." - Shaun Hick
"Fear doesn't have to control you. It is okay to be afraid, but it is not okay not to try" - Ruth Soukup


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1/10/16 2:28 A

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CROUCHINGFLEA,

I did post to you under the "Tell us about yourself" discussion, so have a read. I'm a big supporter of not eating high carb foods. The question is what makes something high carb?

My answer is that it's carb percentage (by weight) is a great way to measure that.

So your carrots are 7%.
As for your veggies, virtually all of them are great. I love zucchini, just cleaned, sliced, and I dip it in ranch dressing.
- zucchini (2%)
- ranch dressing (6%)
- Green peppers (3%)

But fatty foods are more satisfying:
Salami slices (2%)
Cheese (0%)


Edited by: -JAMES- at: 1/10/2016 (02:59)
James
Alberta, Canada


All time highest weight : 217 pounds

Starting weight : 195.0 pounds (June 7, 2012)
Final weight : 168.2 pounds (July 23, 2013)


 current weight: 169.0 
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CROUCHINGFLEA's Photo CROUCHINGFLEA SparkPoints: (121,441)
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1/9/16 8:07 P

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what do you use for snacks? Do you eat at regular intervals or only at meal times? I'm curious because I don't know what to snack on. I keep a bowl of veggies nearby, but sometimes still get hungry feeling even after nibbling on carrots for half the morning.

I'll be going to the education classes soon, and I'm sure that will clear up some of my questions, but I have so many!

~ Karri
"I am full of mistakes and imperfections and therefore I am real." - Shaun Hick
"Fear doesn't have to control you. It is okay to be afraid, but it is not okay not to try" - Ruth Soukup


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1/5/16 1:01 A

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SLIMCRUISER,

not your best day ever for food, but better than yesterday. Dare I ask? What did you eat?

James
Alberta, Canada


All time highest weight : 217 pounds

Starting weight : 195.0 pounds (June 7, 2012)
Final weight : 168.2 pounds (July 23, 2013)


 current weight: 169.0 
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1/4/16 3:22 A

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It is now slightly into 2016, but I wish everyone here good health this year.

Eat healthy and get your blood sugar under control. Even if this team is quiet, I'm always checking, and if you post something I'll be reading it pretty quickly as I check in almost daily.

I was once a new diabetic too.

James
Alberta, Canada


All time highest weight : 217 pounds

Starting weight : 195.0 pounds (June 7, 2012)
Final weight : 168.2 pounds (July 23, 2013)


 current weight: 169.0 
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12/18/15 6:06 P

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ROBERT,
check your SparkMail (under the "MY TRACKERS" tab) I've sent you a note.

James
Alberta, Canada


All time highest weight : 217 pounds

Starting weight : 195.0 pounds (June 7, 2012)
Final weight : 168.2 pounds (July 23, 2013)


 current weight: 169.0 
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12/18/15 5:54 P

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On from Amsterdam into Germany now, and tomorrow France.

My vacation is not a dietary excuse to eat more carbs thinking that I'll go back to low carb starting in January. No. I am staying low carb. The Germans have fairly good meat and cheese, and quite frankly good vegetables. So I'm good.

The French are known to be some of the best cooks in the world, so I should find really good low carb things there too. Brie cheese is one of the treats I'll have, and I'll post what other good stuff tastes good there and is blood sugar friendly.

James
Alberta, Canada


All time highest weight : 217 pounds

Starting weight : 195.0 pounds (June 7, 2012)
Final weight : 168.2 pounds (July 23, 2013)


 current weight: 169.0 
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12/16/15 12:32 P

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Have a great trip!

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12/13/15 12:20 P

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I'm off on vacation today. Flying to Amsterdam. I will still be checking in on this group now and then.

Take care, stay away from sweets and high carb Christmas stuff. Be committed to healthy holidays.

James
Alberta, Canada


All time highest weight : 217 pounds

Starting weight : 195.0 pounds (June 7, 2012)
Final weight : 168.2 pounds (July 23, 2013)


 current weight: 169.0 
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MINDBATTLE's Photo MINDBATTLE SparkPoints: (65,231)
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11/4/15 9:48 P

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Thanks James for all the info.

DeeAnna (Arkansas)
RESOLUTE with tracking food, carbs, fitness, & water
RENEGADE against carbs and self sabotage

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Let me strip off every weight (pound) that slows me down, especially the sin (of gluttony) that so easily trips me up. And let me run with endurance the race God has set before me." Hebrews 12:1



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11/2/15 7:49 P

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ALEGER6,

Here is a nutrition label with a few hoops to jump:


First of all the serving size is a volume of 250 mL. Let me presume this stuff is pretty much like water, so that makes it 250 grams also. The French is in the label because it is a Canadian product.

Calories come from fat (9 calories per gram), protein ( 4 per gram) and carbs (4 per gram). The 250 gram serving has 5 g. Fat, 25 g. carbs and 8 g. protein. There is a further breakdown into subcategories, the most important for diabetics being fibre, a subcategory of carbs, and fibre is not digestible. So of the 25 g. carbs have 6 of them as fibre, 3 as sugar and a mystery 16 others missing to add up to the 25.

The total calories should be 9*5 = 45 calories from fat, 4*19 = 76 from carbs and 4*8 = 32 from protein. 45+76+32 = 155 short of the promised 180.

Anyway, if you want lower blood sugar numbers then you want to reduce grams of digestible carbs.

Edited by: -JAMES- at: 11/3/2015 (01:20)
James
Alberta, Canada


All time highest weight : 217 pounds

Starting weight : 195.0 pounds (June 7, 2012)
Final weight : 168.2 pounds (July 23, 2013)


 current weight: 169.0 
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11/1/15 8:46 P

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MINDBATTLE,

oh yes, as for loosing weight, insulin has the nickname of "the fat storage hormone" (just google that and have a look). So it is all inter-related, that is type-2 diabetes and being overweight.

I myself am an avid low-carb person. I manage my type-2 diabetes that way. I wish I weren't a diabetic, but at least I can manage it.

James
Alberta, Canada


All time highest weight : 217 pounds

Starting weight : 195.0 pounds (June 7, 2012)
Final weight : 168.2 pounds (July 23, 2013)


 current weight: 169.0 
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11/1/15 8:41 P

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MINDBATTLE,
there are "essential" amino acids (from protein), and "essential" fatty acids (from dietary fat). The word "essential" means you need to get them from food. But there are no "essential" carbohydrates, so don't worry about cutting carbs to low levels.

If you look on the wikipedia page on carbohydrates:
en.m.wikipedia.org/wiki/Carbohydrate

It says this:
"Carbohydrates are a common source of energy in living organisms; however, no carbohydrate is an essential nutrient in humans."

Secondly, the greatest cause of blood sugar going up when you are a type-2 diabetic (like I am) is excess carbs in your diet. High carb things tend to provide energy, but no "essential" building blocks.

Take heart, it isn't that bad, in fact I enjoy more foods now than I ever did before. Just not high carb things.

James
Alberta, Canada


All time highest weight : 217 pounds

Starting weight : 195.0 pounds (June 7, 2012)
Final weight : 168.2 pounds (July 23, 2013)


 current weight: 169.0 
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11/1/15 3:24 P

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Hi,

Just joined your team. Just got diagnosed on Thursday. Started Metformin on Friday. Been a little down about the whole thing. Already have high blood pressure. Not that it is any surprise, I am over weight. I just hope that this will motivate me to lose the weight and eat right. Can't wait to get to know you all and learn how to eat like a diabetic because I now nothing about it. See a nutritionist at the end of the month. I guess I will wing it until then. The nurse who called me about the test results said nothing about testing my blood. So, I guess I don't have to do that. My husband has been a diabetic for about 3 years but eats whatever he wants. He was asked to go see a nutritionist, he wouldn't. He doesn't follow a diabetic diet.

DeeAnna (Arkansas)
RESOLUTE with tracking food, carbs, fitness, & water
RENEGADE against carbs and self sabotage

BLC 36 BLC37 BLC38 BLC39 BLC40 BLC41 BLC42

Let me strip off every weight (pound) that slows me down, especially the sin (of gluttony) that so easily trips me up. And let me run with endurance the race God has set before me." Hebrews 12:1



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10/28/15 1:17 A

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KTAADN_GIRL,

When you have a condition like type-2 diabetes, it really puts a change on things. The critical thing, in my mind, is to take charge, and make changes for the healthier. Good for you!

The thing about medication for type-2 diabetes is that it is a slight help, but one shouldn't think of that as the only thing you can do. Obviously any medical doctor will tell you to avoid sugar and sweets. Who would take their diabetes medication and wash it down with a regular sugar filled coke? That of course sounds crazy. But avoiding excess sugar is just the tip of the iceberg as far as what you can do.

The big revelation in my life happened when I finally realized (after 12 years or so) that things don't have to taste sweet in order to impact your blood sugar. Cases in point are wheat, rice and potatoes.

The 6% rule I came up with for myself is a bit tough (favour foods with 6% net carbs by weight or less), but it really pushes me to buy nutritionally healthy things. I have to admit that I do have some things that don't follow that, like some peanut butter, or other treats. But those are now in small quantities when I have them.

I really like Joel Fuhrman's equation:
HEALTH = NUTRITION/CALORIES

You want to get the most nutrition, at the least calorie cost. Then do some research to find the various nutrients that your body needs (daily grams of protein, fat, vitamin C, zinc, etc. etc.) and if a food rates poorly on Dr. Fuhrman's equation, then avoid it, eat a different one that provides the same nutrient, but with fewer calories.

If you google "nutritiondata macaroni" (or any food of interest) you will find a page on the nutritiondata website with detailed information on cooked macaroni. You will find that a serving of macaroni has 0 to at most a few percent your daily needs of any vitamin. But a small chunk of zucchini for example will easily get you in the 30% range for a few vitamins, and at far fewer calories than the macaroni.

A sort of unfair example. Noodles are terrible for blood sugar (as we all should know) and at the same time are pretty much devoid of anything but calories.

Edited by: -JAMES- at: 10/28/2015 (09:55)
James
Alberta, Canada


All time highest weight : 217 pounds

Starting weight : 195.0 pounds (June 7, 2012)
Final weight : 168.2 pounds (July 23, 2013)


 current weight: 169.0 
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CD14323789 Posts: 1,705
10/27/15 7:19 P

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James, I am new to the team. I joined yesterday. I've been on oral meds for a year, and Lantus for less than a month. My sugars have been driving me insane. And the more I delve into finding answers, the more frustrated and lost I got.

I haven't read everything on the threads yet, but I did read enough, so when I went shopping today, I had some info to work with. You had a comment here, somewhere, that if there are more than 6% carbs, you put it back. Thanks for that. I used that as a guideline. I felt like a smart shopper, not a lost one. When I tracked my meals today, I haven't hit my lower end of what I'm allowed. I wondered if I would bottom out again today, since I took that leap, and cut out more carbs, so I bought a regular Pepsi, just in case. I didn't need it. There are so many pointers that you give, that really helped me today, and for that, I thank you.

I feel really good about my efforts today. Could I have done better? I'm sure I could, but I did much better than yesterday. I hope my reading before bed tonight shows it...

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10/15/15 11:58 P

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Subject: Carbs per day

MRSTEJANO,

The North American adult average is 330 grams of net carbs per day. Don't count fibre which is not digestible. So 100 grams of carrots have 9.8 grams of carbs, 2.8 of which are fibre and not counted so 9.8 - 2.8 is 7.0 net grams of carbs.

nutritiondata.self.com/facts/vegetab
le
s-and-vegetable-products/2383/2


What a body tends to need per day is about 50 net grams of carbs. If it doesn't get 50, say it gets 30, then the other 20 can be made from protein (google gluconeogenesis).

I myself target 30 net grams a day and on a high day take in about 50. I eat enough protein to maintain muscle mass, about 60 grams of protein a day. From my blood sugar tests strips I know that my body can manage 30 to 50 grams a day, and I also know that I can't tolerate 100 grams a day (well below the North American average of 330). On the rare days that I've eaten around 100 my blood sugar is out of control for 24 hours or so.

Above 50 grams of carbs will be more than the minimum needed. Your body will have to figure out what to do with it, perhaps store it away into body fat, perhaps burn it off if you do enough exercise. On the other hand carbohydrates have an insulin reaction and insulin keeps blood sugar under control by helping store carbs away into body fat, and has the nickname of "the fat storage hormone". So if you want to loose body fat, you really don't want an insulin reaction, which locks up existing body fat, since you are in "storage mode". You are trying to keep your blood sugar under control.


www.diabetes-book.com/insulin-fat-co
nn
ection/


P.S. I see that MONADM1 on the group disputes these numbers on the "Sparking Low Carb" group. Basically needing more carbs, indirectly from gluconeogenesis.


Edited by: -JAMES- at: 10/16/2015 (18:09)
James
Alberta, Canada


All time highest weight : 217 pounds

Starting weight : 195.0 pounds (June 7, 2012)
Final weight : 168.2 pounds (July 23, 2013)


 current weight: 169.0 
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9/22/15 11:51 P

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AUNTNET15, I'll gladly be your coach, the voice in your ear, to help you get motivated.

My wife is studying nutrition and interestingly was just looking into exercise and weight loss recently. Her conclusions today roughly fit my intuition.

A 20 minute walk is about all you need to lower blood sugar. Slower, but more continuous motion where you don't get out of breath will get you into more of a fat burning mode. But in any case loosing weight is more about keeping insulin low, so that body fat is not locked up by the presence of insulin. Insulin's job is to get carbs into cells for fuel, and store excess carbs away into body fat.

The easiest way to access and burn body fat is simple, don't eat excess carbs.

Send me a sparknote ( look under "MY TRACKERS") tab, and I will reply within a day.

James

Edited by: -JAMES- at: 9/22/2015 (23:52)
James
Alberta, Canada


All time highest weight : 217 pounds

Starting weight : 195.0 pounds (June 7, 2012)
Final weight : 168.2 pounds (July 23, 2013)


 current weight: 169.0 
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8/21/15 8:29 P

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BROOKLYNGIRL,
In theory whole wheat bread should be "healthier" than white bread. But there really isn't much difference. The net carb percentage (by weight)

White bread (48%)
Whole wheat (45%)

Compared to:
Scrambled eggs (2%)

If someone wants to loose weight, the number one rule is only eat if you are hungry, not for entertainment. I don't mean to be harsh, I mean to helpful.

James
Alberta, Canada


All time highest weight : 217 pounds

Starting weight : 195.0 pounds (June 7, 2012)
Final weight : 168.2 pounds (July 23, 2013)


 current weight: 169.0 
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BROOKLYNGIRL24's Photo BROOKLYNGIRL24 SparkPoints: (1,466)
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8/20/15 6:30 P

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Thank u so much. I have been keeping him on track with what to eat but its very hard to stick with it myself. I have more free time then he does so I will eat some whole wheat bread mid-day because I'm hungry or board. I really need to get my butt to the gym. I have no reason not to. it is up the street from my house 5-10 min walking or 1 min driving.

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8/20/15 1:39 A

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BROOKLYNGIRL24,

That is an excellent question. A simple web page like this one:
www.webmd.com/food-recipes/protein
Says 46 grams of protein for women, 56 for men. Keep in mind that is a minimum. This page says the WHO suggests 1/3 of a gram for each pound of ideal body weight:
www.nutritionexpress.com/article+ind
ex
/protein/all+about+protein/showarticR>le.aspx?id=133


This table gives you your ideal weight:
www.healthchecksystems.com/heightwei
gh
tchart.htm


It says I should be 160, something I haven't weighed since high school, but still probably right, and 1/3 of that is 53, so 53 grams of protein, right in line with the earlier 56 for men. This is a minimum. So how high is safe? One doesn't want kidney or other problems. Probably up to about 120 grams is safe, and from natural foods it is starting to get hard to eat that much meat.

What about fat? The World Health Organization recommends 32 grams of fat per day for women, to a maximum of about 70 grams.
healthyeating.sfgate.com/recommended
-d
aily-fat-intakes-females-6305.html


What about carbohydrates? This Wikipedia page:
en.m.wikipedia.org/wiki/Carbohydrate
says:
"Carbohydrates are a common source of energy in living organisms; however, no carbohydrate is an essential nutrient in humans."

For someone with diabetes, carbs raise blood sugar the most, and should be avoided, and from Wikipedia it looks like you need none for good health. You may need to eat some, or you won't get your vitamins, but the carbs themselves are not required.

Edited by: -JAMES- at: 8/20/2015 (02:07)
James
Alberta, Canada


All time highest weight : 217 pounds

Starting weight : 195.0 pounds (June 7, 2012)
Final weight : 168.2 pounds (July 23, 2013)


 current weight: 169.0 
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CD15679698 Posts: 31
8/19/15 9:41 P

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I went to a nutritionist a while back (when I was pre-diabetic) and then neglected to do anything that she said because I'm an idiot! Now that I have diabetes, I am trying to do the right thing and eat healthy and exercise (mostly walking). I think I am doing ok so far but I am not sure I am doing enough. Does anyone have any advice. I don't see my GP again until Monday and I am planning on taking a diabeties class and/or seeing another nutritionist soon but I want to make sure I am on the right track. So far I stopped drinking soda, using table sugar and snacking on "bad foods". I am tracking calories and carbs but I do not know if I am consuming too many carbs. According to sparkpeople I am not but I don't know if that is accurate. Some days I don't feel well and I don't know if that is because my glucose levels are high or low (I don't track them yet). Any help you can give me is appreciated because I'm paranoid and obsessive at this point. I just want to make sure I am doing what needs to be done.

BROOKLYNGIRL24's Photo BROOKLYNGIRL24 SparkPoints: (1,466)
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8/18/15 8:19 P

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Can anyone tell me how my starch, protein and veggies to eat. I am having issues finding the answer online. My hubby will be going to a nutritionist but in the mean time since I am preparing food I need to know.

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8/17/15 9:59 A

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REGAND1,
since you know you have a problem with blood sugar, are you going to cut down on sugar? Sugar is pure carbohydrates (100%) and is clearly the hardest thing for your body to handle.

How low down until your body can handle it? Would you add say some psyllium husks to that sugar to get it down to 80% and then feel it is OK to eat it? Suppose you added a few scoops and got that sugar down to 80% and then put that on your cereal. Would that be much better?

What if that breakfast cereal was essentially 80% sugar itself? So read your labels, and have a look at my previous post with a nutrition label of unsweetened shredded wheat at 68%.

Now as for cholesterol, there may be a connection with carbohydrates. Here is an internet page from the author of "Wheat Belly", Dr. W. Davis
www.wheatbellyblog.com/2013/11/a-gra
in
-eaters-cholesterol-panel/


Wheat is 80% carbohydrates, which from your blood sugar point of view pretty close to the 100% of sugar.

As for high blood pressure, there is a connection with excess body fat. I'm sure your doctor told you to loose weight. Never an easy thing to do, but it should give you motivation to change something.

Edited by: -JAMES- at: 8/17/2015 (10:06)
James
Alberta, Canada


All time highest weight : 217 pounds

Starting weight : 195.0 pounds (June 7, 2012)
Final weight : 168.2 pounds (July 23, 2013)


 current weight: 169.0 
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8/13/15 1:28 A

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MSSEWGOOD,
In order to cut carbs seriously down you need to read labels and make choices that lower intake. My personal cutoff (with only a few exceptions) is 6%. If something is more than 6% net carbs by weight (not counting fibre) then I don't eat it.

The breakfast cereal "Shredded Wheat" has a nutrition label like this:

You see that 49 grams of this has 40 grams of carbs, 6 of which are fibre (not digestible) so 40-6 or 34 grams of digestible carbs. So roughly 68 grams of net carbs per 100, or 68%, well over 6%. In any case sugar is 100%, and 68% is really not all that much less than sugar.

Fruits that are less than 6% are strawberries, blackberries and raspberries.

If something doesn't have a label, like strawberries don't, then google "nutritiondata strawberries". The nutritiondata website has great information.

Edited by: -JAMES- at: 8/13/2015 (01:33)
James
Alberta, Canada


All time highest weight : 217 pounds

Starting weight : 195.0 pounds (June 7, 2012)
Final weight : 168.2 pounds (July 23, 2013)


 current weight: 169.0 
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8/1/15 1:28 A

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AUNTNET15, TRUECOLORS,
welcome, nobody wants to be welcomed to this group really, but welcome.

I presume you've been diagnosed with type-2 diabetes. This is a slow decline in ones ability to manage blood sugar levels. At one point the doctors draw a line in the sand and say this side of the line is type-2 diabetes, and the other side isn't. But it is a gradual change.

First of all, it is mostly carbohydrates that impact blood sugar level. So the easy way to keep blood sugar down is to change what you eat. When I shop I rate foods by their percentage of carbohydrates (by weight). So first of all, sugar is 100% carbs, so no sugar. I like my coffee a little sweet, so I use stevia.

After that, read your labels. I used to eat Shreddies for breakfast, with no sugar. But if you read the nutrition label for Shreddies you will find it is 80% carbs, so not as high as pure sugar, but close.

The biggest thing I learned after many years is that it isn't just sugar that is the issue for diabetics, it is all carbs. You can of course take your blood sugar, eat your meal, take your blood sugar one hour later, and see what impacts you, but you will find it is carbs. You can buy yourself a digital scale, weigh your portions, and track what you eat and drink, and this is a great idea.

Lastly, I've found that in seriously cutting my carbs I don't need diabetes medication, and for whatever reason my diabetes has not gotten worse, although it had been getting progressively worse before I started "watching" what I ate.

Keep posting. When I get a reply I feel like I'm helping someone, otherwise I'm just typing into the vacuum of space.

Edited by: -JAMES- at: 8/1/2015 (01:31)
James
Alberta, Canada


All time highest weight : 217 pounds

Starting weight : 195.0 pounds (June 7, 2012)
Final weight : 168.2 pounds (July 23, 2013)


 current weight: 169.0 
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JRWELL58's Photo JRWELL58 Posts: 1,573
7/13/15 6:44 P

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"Rising Blood Sugar Concentrations Further Damage Your Ability to Produce Insulin

Glucose Toxicity

Whatever the reason for the failing first phase insulin release there's an ugly feedback mechanism that kicks in when blood sugar levels rise because of that failing first phase insulin release: High levels of circulating glucose themselves are toxic to beta-cells, a phenomenon called "glucose toxicity". So as blood sugars rise these high blood sugar concentrations further damage and or kill more beta-cells, making first and second phase insulin release even less able to control blood sugar concentrations.
Increased Insulin Resistance

If your beta-cells are still able to secrete enough insulin to provide a second phase insulin release, your body may be able to bring the blood sugar back down to a normal level by 3 hours and may then go back to secreting the small amounts of basal insulin which maintain a normal or near-normal blood sugar level while you are between meals or asleep. But when first phase insulin release is weak or missing your blood sugar may easily rise over the 200 mg/dl (11 mmol/L) level currently defined as "diabetes."
At that point, two bad things happen. When the concentration of glucose in your blood reaches 200 mg/dl (11 mmol/L) your cells become insulin resistant even if they weren't insulin resistant before, so it takes a lot more insulin to lower your blood sugar from that point on.

And, even worse, the lack of a robust insulin response to the rising glucose may erroneously be interpreted by your liver as a sign that blood sugar is too low and that it is time to dump more glucose into the bloodstream. So in addition to the glucose coming in from your recent meal you also have to contend with additional glucose dumped by your poor old confused liver."

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7/13/15 6:39 P

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Yeah James, I need to read it about once a week. I'm hard-headed.

Well I lost all sense of right vs. wrong and had a piece of chocolate merengue pie for lunch and it was scrumptious.

However I will still end up less than 1200 calories for the day and less than 90 carbs.

Not a great carb day but shouldn't be a weight gain day.

On another note, I checked my BS one after after eating it....180. Two hours after eating it...177.

Damage occurs to blood vessels at 150 or so and above, I think that's what I read.

This should be a no no for me.

Update: my BS was 178 after three hours, and only down to 129 after 4 hours.

Sadly, I must put chocolate meringue pie on my NEVER EAT list.

I say "sadly" because of a long love affair with homemade chocolate meringue pies, going back to my childhood.

One alternative, perhaps, would be to eat only half the piece of pie.


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7/12/15 10:55 A

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JRWELL,
I read that, great article. I'm going to read it at least one more time. I see myself in one of the described scenarios. I learned stuff.

James
Alberta, Canada


All time highest weight : 217 pounds

Starting weight : 195.0 pounds (June 7, 2012)
Final weight : 168.2 pounds (July 23, 2013)


 current weight: 169.0 
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JRWELL58's Photo JRWELL58 Posts: 1,573
7/11/15 10:49 A

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This is a must read for understanding the blood sugar failure process...

www.phlaunt.com/diabetes/14046621.ph
p


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7/11/15 1:27 A

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MCDEE,
I'm all for carb counting. If you look at a slightly older post on 4/28 to DWICK44, you will see a nutrition profile for 100 grams of cashews.

I keep such 100 gram profiles for plenty of things that I eat. I weigh the quantity of what I ate and use the net carb percentage to calculate the grams of carbs.

Today for dessert I had 60 grams of whipping cream, whipped, with a few squirts of Cherry Mio flavouring blended in, and also 30 grams of real cherries sliced up and added in. Whipping cream is 2.8% carbs, and dark cherries are 13.9% net carbs, so....
(60 * 0.028) + (30 * 0.139) = 2.5, so a mere 2.5 grams of carbs in my dessert.

Edited by: -JAMES- at: 7/11/2015 (01:38)
James
Alberta, Canada


All time highest weight : 217 pounds

Starting weight : 195.0 pounds (June 7, 2012)
Final weight : 168.2 pounds (July 23, 2013)


 current weight: 169.0 
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6/14/15 4:17 A

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DANIELLE,
I just had a look at food exchanges. My impression is that it is essentially carb counting, just at a coarser level. You have a certain number of each item in a group, and each item in a group has about the same number of grams of carbs.
www.diabeteslibrary.org/View.aspx?ur
l=
DiabeticExchangeList


When I count, I write down how much of each thing I eat. I track its weight, then calculate calories and grams of carbs, fat and protein. The game I play is to see how low I can get the carbs. I don't avoid fat or protein. I think this has the same goal as food exchange, which is to lower carb intake, it is just more for people who like numbers And calculations.

Edited by: -JAMES- at: 6/14/2015 (17:22)
James
Alberta, Canada


All time highest weight : 217 pounds

Starting weight : 195.0 pounds (June 7, 2012)
Final weight : 168.2 pounds (July 23, 2013)


 current weight: 169.0 
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6/14/15 4:09 A

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BREEZY,

I just had an exchange with someone on a low carb group who is trying to loose weight. They are only drinking a few cans of coke a week.

In my experience when you get down to 30 to 50 grams of net carbs a day, the lack of insulin response (almost no carbs to react to) unlocks existing body fat, and loosing weight is almost effortless. The effort is in finding foods that have so few carbs, but it can be done. A whistle dog for example, a wiener sliced down the middle filled with melted cheddar cheese and topped with mustard, is very low carb.

Anyway, one can of coke has 33 grams of sugar and would double my daily carb intake. I would have no weight loss that day, and not the next one either. So 3 cans a week, on top of my usual low carb fare, and no weight loss. It is just not worth working hard on weight loss and sabotaging all efforts with just 3 cans of coke.

Edited by: -JAMES- at: 6/14/2015 (04:11)
James
Alberta, Canada


All time highest weight : 217 pounds

Starting weight : 195.0 pounds (June 7, 2012)
Final weight : 168.2 pounds (July 23, 2013)


 current weight: 169.0 
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BREEZYBOCCA60's Photo BREEZYBOCCA60 Posts: 105
6/11/15 5:20 A

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Thanks for the info James.

Marie

Thank God, for what we have today and for what we learned yesterday.


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6/11/15 2:03 A

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BREEZYBOCCA60,
There are two things about loosing weight, the first is to eat fewer calories than you burn. Well, duh, nothing new there.

The second thing is that carbs have an insulin response that pretty much locks up body fat. If body fat is accessible, then you can loose weight and be less hungry while doing so.

The third thing, for diabetics is that existing body fat somehow messes with insulin sensitivity and blood sugar.

Edited by: -JAMES- at: 6/11/2015 (02:03)
James
Alberta, Canada


All time highest weight : 217 pounds

Starting weight : 195.0 pounds (June 7, 2012)
Final weight : 168.2 pounds (July 23, 2013)


 current weight: 169.0 
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BREEZYBOCCA60's Photo BREEZYBOCCA60 Posts: 105
6/10/15 12:00 P

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I was so sorry to see the effects of cashews which I can live without and the good news about avocados which I canīt. My problem is that I have to eat a whole one, but I am now getting used to the idea that this wonīt do at all. I noticed that since I have been eating more of them, I have gained weight - the excuse - they are so good for you. But I am pleased that I donīt have to go without.

Thank you.

Marie

Thank God, for what we have today and for what we learned yesterday.


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KAYPLUS's Photo KAYPLUS Posts: 10
5/16/15 11:57 A

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Ingenious! Thanks for sharing. Will let you know how I do.


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