100 Days of Low Carb!

Low carb meals

As of today, I have been eating low-carbohydrate and keto-style meals for 100 days! I began in May, as I was asked by the hospital my doctor is affiliated with to volunteer to participate in a clinical trial for a pre-diabetes study.  I had a routine physical blood test at that time and my A1C level was 6%, which was one of the requirements for being accepted into the trial;

A normal A1C level is below 5.7%, a level of 5.7% to 6.4% indicates prediabetes and a level of 6.5% or more indicates diabetes. Within the 5.7% to 6.4% prediabetes range, the higher your A1C, the greater your risk is for developing type 2 diabetes.

The number of people worldwide with diabetes is projected to more than double in the next three decades, reaching 1.3 billion by 2050, according to research published in The Lancet.

According to data from the Centers for Disease Control and Prevention, more than 37 million people in the United States have diabetes. Diabetes is a chronic disease that develops when a person’s blood sugar (glucose) level is too high. Ideally, the body converts most of the food you eat into glucose and releases it into your bloodstream, and your pancreas releases insulin, a hormone, to help get the glucose into your cells for energy.  Insulin is a hormone made by the pancreas that helps glucose get into your cells to be used for energy. If you have diabetes, your body doesn’t make enough—or any—insulin or doesn’t use insulin properly. Glucose then stays in your blood and doesn’t reach your cells.

My patio vegetable garden

I love to garden and my husband and I love to eat vegetables of all kinds, but I also loved to bake and cook elaborate meals and found myself gaining weight as my age increased.  I  certainly did not want to develop diabetes, so I eagerly agreed to enter the clinical trial

 and to wear a continuous blood glucose monitor and a Fitbit bracelet to measure my daily steps, both of which were provided to me, and to eat a low-carb diet as part of the program which will end in September.

Low-carb breakfasts--lots of vegetable filled frittatas!

I've learned a lot since beginning this process! First of all, I was astounded by how many products and recipes incorporate large amounts of carbohydrates.  I read labels and made notes and researched many Keto and Low Carb sites on the internet. The medical center also had an RN or dietician call me weekly for the first two months to help answer questions and guide me.  I began to record notes on what foods affected me the most and the effect exercise had on my blood glucose.

Stuffed zucchini blossoms from my garden, made with a ravioli-like filling and covered with tomato sauce, plus a side of low-carb meatballs

I learned that 1g of Net Carbohydrates (total carbs minus fiber) raises blood glucose by about 4 points.  Blood glucose-friendly food choices include non-starchy vegetables, nuts, fish, meats, cheese, eggs, and some fruits.

Costly foods high in carbohydrates that I totally eliminated were potatoes, rice, pasta, breakfast cereals, pancakes waffles, crepes, breads bakery goods chips, and crackers. candies, sugar, sugary drinks, dried and canned fruits, bananas, apples, melon, and corn. 

I learned to reduce, replace, substitute, and eliminate. 

When I made a seafood sauce I served my husband's portion over pasta, but mine was served over spiralized zucchini--called zoodles.  When we ate the stuffed zucchini blossoms and low-carb meatballs my husband had his with gnocchi while I ate mine over shredded spaghetti squash. Did I miss the pasta? At first, yes, but as time went on and my weight started to decrease (I've lost over 20 pounds) I realized I was fine with giving up high carb foods for my health.

Diabetes raises the risk of damage to the eyes, kidneys, nerves, and heart. Diabetes is also linked to some types of cancer. Taking steps to prevent or manage diabetes may lower one's risk of developing diabetes health problems.

I learned that I could prepare a meal such as roasted shredded cabbage and kielbasa sausage with pierogies and only eat the sausage and cabbage, and leave the pierogies to other family members. Making good choices for myself and yet not depriving my family of the food they enjoy. 

I also learned that sometimes other family members can also enjoy a low-carb meal, such as zucchini lasagna, homemade cauliflower crust pizza, roasted vegetables and fish, or cheddar and broccoli soup.  My husband and family have been very supportive and have cheered me on this journey.

Exercise is also a big part of controlling blood glucose and realized that the pandemic years were harmful to me as far as reducing my active time outdoors. We have many trails in my neighborhood and I am working on increasing my stamina to do them all.  Happily, my last A1C blood result from a month ago was 5.4 -- totally normal!  

Through my participation in the clinical trial program, I have learned the importance of "Glucose Everyday Matters." This is not simply a diet and exercise program, but rather a lifestyle that I will be adopting moving forward.

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