Week 2 is now complete and the second CGM is on! Here is what we hope you have learned so far:
First - The process for how to test foods.
Thinking like a scientist and testing your ideas will empower you with valuable data unique to your own physiology. When testing food alternatives, remember to introduce as few variables as possible. Try to change one thing at a time so you can be sure about what is making the biggest difference!
Here are some testing ideas to get you going:
• How does the same portion size (use weight to be more exact) of different carbohydrate containing foods affect my glucose? (i.e. fruit, milk, starchy vegetables, legumes, or grains)
• How does my glucose respond to different toppings on my morning toast? (strawberries versus peanut butter versus avocado)
• How does my daily average glucose level differ between a day with no exercise and a day with exercise?
• How do I respond to the same exact meal at breakfast versus dinner?
• How does stress or a bad night of sleep affect my glucose levels the next day?
Second - The ability to identify trouble foods based on your postprandial (after-eating) glucose values.
Here is an excerpt from one of my own tests:
I LOVE oatmeal and refuse to remove it from my diet (it makes me happy 😇). I used to prepare my oats as follows: ½ cup instant oats, ½ cup unsweetened almond milk, a handful of walnuts, ⅓ cup blueberries and some cinnamon. I was getting the following glucose response and noticing a subjective feeling of hunger about 2-3 hours after eating:
After a few days of experimentation with different preparation styles, I now prepare my oats as follows: ½ cup steel-cut oats, ½ cup unsweetened almond milk, a handful of walnuts, ½ cup of blueberries, some cinnamon, 2 tbsp of chia seeds, and 1 scoop unflavored plain whey protein + 1 scoop collagen powder. What did I do differently after my tests? I changed my oats to the least processed oats possible (to slow glucose response) and upped my protein intake (to promote satiety). The result? A controlled glucose response and no feelings of hunger for 5+ hours 😎
What to focus on for this week:
- Now that you have started to identify and isolate which foods give you elevated glucose values, you should work on minimizing and/or substituting these foods. Work with your dietitian to find healthier alternatives that work better for your physiology.
- If your glucose and diet are where you want them to be, then you should begin to focus on other problem areas (such as exercise and stress reduction).
As always, if you feel you do not understand your data or want any help at all, please reach out to us!