Wow, how silly am I... here I thought that because I had reversed my diabetes II that all of my sugar battles had been won. How wrong was I? Little did I know that I needed to also continue to stick to a hypoglycemic diet. I had been so focused on my new plan that I lost site of balancing my proteins. It is true that you need the great raw organic vegetables and fruits, the minerals, ph balance at 7.0, however, it is also true that you need to work harder at balancing proteins and complex carbs. The challenge for me has always been trying to find non-animal proteins as I generally only eat fish periodically. We'll go deeper into this in a little bit.
For the last 3 weeks I had been noticing a pattern in how I've been feeling. Exhausted, claustrophobic, night sweats, anxiety and nausea. Like a roller coaster everyday my energy has been different from the last. Then yesterday it dawned on me that it may be my blood sugar. Curious I took the test. My digital reader reported back a whopping 76. So I decided to try a teaspoon of coconut oil, a hardboiled egg, 1/4 of a tomato. Within 20 minutes my blood sugar rose to 93. Then 30 minutes later it dropped to 82. By 2:00am my head was pounding, my chest felt closed in, I was nauseous, and my skin was clammy, by 3:00am I was vomiting off an on until 5:00am, this time my reading came in a 50. Easily one of the worst nights I've had in a long time. What happened? Hypoglycemia happened.
Hypoglycemia, also called low blood sugar, occurs from low glucose
levels in your blood. Your brain needs a steady supply of glucose.
Inadequate amounts may result in such symptoms as heart palpitations,
anxiety, tremor, sweating and hunger. Serious effects include confusion,
abnormal behavior, visual disturbances and even seizures or loss of
consciousness. Diabetics and non-diabetics can have hypoglycemia.
Just like peeling an onion when you are peeling away at the disorders in your body you are very likely to uncover other issues that you may still need to attack head on. Before my diabetes ever showed it's ugly head, I was diagnosed with hypoglycemia. Now more than ever I realize that I am literally peeling the layers of a sugar disorder just like peeling an onion. We've overcome the diabetes II and now it's time to attack the hypoglycemia by regulating my sugar levels.
What does this mean for me? It means that modifications we'll need to be taken into consideration. Great... what will I be allowed to eat now. They say that many who are hypoglycemic also suffer from many food allergies and I guess if you were researching me I would say this is true. Already on my avoid list... dairy, grain, beans, potatoes, gluten, sugar, fruits high in fructose and processed foods. What does this leave me to eat? How do I get back on track? By making sure to balance in more protein and complex carbs. Avoid everything on my avoid list. Eating more frequently and smaller amounts. Be patient, go for walks, get the kind've sleep that allows you to wake up naturally and drink plenty of water with minerals. Be patient for at least a month of managing and monitoring your intake.
A couple of great resources that have helped me put together my grocery list is the alkalinity chart (click here) making sure to stay on the alkaline side 80% of the time while I balance proteins and foods with a Low GI as shown below.
The glycemic index measures the
effects of carbohydrates on blood sugar levels and is most useful for
diabetics, who have an excess of glucose, or sugar, in their blood
stream. There are several protein foods that have a low glycemic value,
which can provide essential this amino acid complex without spiking your
blood sugar levels.
Here Is My List of Food to focus on for the next couple of weeks:
1. Poached Eggs
2. Steel Cut Oats (gluten free) or Quinoa
- Kiwi(1)
- teaspoon of coconut butter
- teaspoon of cinnamon
- 4 drops of vanilla liquid stevia
3. Fresh Vegetable shake
- Brocoli
- Turnip root
- Raddish
- Fresh Sprouts (fenugreek, raddish, brocoli)
- Celery
- Ginger
- Cinnamon
- (1) freshly squeezed grapefruit
- 1 Scoop of Jarrow Whey Protein (unflavored)
- 1/2 tsp of royal jelly
- Tsp of fish oil
- Tsp of Hemp oil
- Tsp of Kelp powder
- Tsp of Alfalfa powder
- 5 drops of trace minerals
4. Kale Chips
- Bake in the oven for 12 min at 350degrees
- Add a splash of coconut oil
- Garlic
- Nutritional Yeast
5. Hardboiled eggs - Whites only (2)
6. Celery (2-4 cut) w/almond butter
7. Green Apples (1/4) w/almond butter
8. 10 Almonds
9. Fresh garden salad
- Kale
- Apple slices
- Sprouts
- Carrots
- Celery
- Brocoli
- Shaved almonds
- Avocado
- Egg
- Tomato
- Lentil
- Fish
- Freshly made dressing (balsamic / olive oil)
10. Chia Chai Porridge / Pudding
- 8 oz of Coconut Milk (organic, 100% coconut milk no other additives)
- 2 tablespoons of cinnamon
- 4 drops of liquid vanilla stevia
- 1/4 teaspoon of cloves
- Let sit in the refrigerator 'till pudding consistency
11. Coconut Balls
- Shredded coconut(macaroon)
- Coconut oil
- Mix shredded coconut in a mixing bowl with just enough coconut oil to bind the mix into the consistency of cookie dough.
- 4 drops of vanilla liquid stevia
- 1 teaspoon of raw honey
- freeze until the mix is almost solid
- When the mix is just about solid scoop into bite size balls.
- Store the coconut balls in a BPA free container in the freezer
- Grab one out whenever you feel you need a treat.
12. Nuts
OTHER LOW GI OPTIONS
Fruits
| Low GI |
|
| Cherries |
22 |
| Plums |
24 |
| Grapefruit |
25 |
| Peaches |
28 |
| Peach, canned in natural juice |
30 |
| Apples |
34 |
| Pears |
41 |
| Dried Apricots |
32 |
| Grapes |
43 |
| Coconut |
45 |
| Coconut Milk |
41 |
| Kiwi Fruit |
47 |
| Oranges |
40 |
| Strawberries |
40 |
| Prunes |
29 |
Vegetables
| Low GI |
|
| Frozen Green Peas |
39 |
| Frozen Sweet Corn |
47 |
| Raw Carrots |
16 |
| Boiled Carrots |
41 |
| Eggplant/Aubergine |
15 |
| Broccoli |
10 |
| Cauliflower |
15 |
| Cabbage |
10 |
| Mushrooms |
10 |
| Tomatoes |
15 |
| Chillies |
10 |
| Lettuce |
10 |
| Green Beans |
15 |
| Red Peppers |
10 |
| Onions |
10 |
Legumes (Beans) - 20%
| Low GI |
|
| Kidney Beans (canned) |
52 |
| Butter Beans |
36 |
| Chick Peas |
42 |
| Haricot/Navy Beans |
31 |
| Lentils, Red |
21 |
| Lentils, Green |
30 |
| Pinto Beans |
45 |
| Blackeyed Beans |
50 |
| Yellow Split Peas |
32 |
|
|
Protein
is a satiating nutrient that will make you feel fuller longer and keep
hunger at bay, according to Jennie Brand-Miller et al., in the book "The
New Glucose Revolution: Low GI Eating Made Easy." Lean meat has a
low-fat content, as fat is either trimmed from the cuts or the meat is
from a non-fatty portion of the animal book authors say. And lean meat
does not have a glycemic index, because it contains no carbohydrates
that can raise blood sugar levels, according to the American Diabetes
Association. Lean organic, range free, hormone free, antibitotic free meats such as chicken, turkey and Cornish hen without
the skin, are high-protein foods
conducive to a low-glycemic diet.
Fish is a high-protein source that does not have a glycemic
value, according to the American Diabetes Association. In addition to
its nutritive protein, it is also rich in omega-3 fatty acids, which
help to lower cholesterol --- a common complication for Type 2
diabetics, according to MedlinePlus. These acids also help to boost
concentration and energy levels, while reducing blood pressure and
triglyceride levels in the blood, according to D. Banda-Nyirenda et al.,
in "Impact of Nutrition and Fish Supplementation on the Response to
Anti Retroviral Therapy." Cod, salmon, herring and tuna are effective
sources of omega-3 fatty acids as well as protein.
For anyone first reading this you could interpret this as a set back, however, for me it is a reminder that although I had reached my first goal there is still more work to be done and in order to reverse all of the years of damage it may take alot more patience and due diligence. For now and until I get my blood sugar regulated it is imperative that I maintain a diet that maintains a consistent glucose level. One that does not allow my sugar to spike and helps me get off the sugar roller coaster. My best advice for anyone going thru this is to keep a journal and find out what foods you feel the best on, which foods spike your levels and which foods keep you steady. Be patient and stick to it. Even after you stabilize keep an eye on it.
Disclaimer: The entire contents of this website are based upon the opinions of I'm Holistic, unless otherwise noted. Individual articles are based upon the opinions of the respective author, who retains copyright as marked. The information on this website is not intended to replace a one-on-one relationship with a qualified health care professional and is not intended as medical advice. It is intended as a sharing of knowledge and information from the research and experiences of I'm Holistic. I'm Holistic encourages you to make your own health care decisions based upon your research and in partnership with a qualified health care professional.
