When should BG levels peak - Page 2

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When should BG levels peak - Page 2


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Old 04-12-2014, 22:13   #11
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Ok, here are the results of my little experiment. I need some feedback from others on what you think. I am a Pescatarian (a vegan who eats only fish) as I wrote in my initial post here. I am not here to change anyone's way of eating. I eat the way I do for both health and ethical reasons. To each his own is what I have always said. Ok, oatmeal is my favorite breakfast food to eat but I discovered it spikes me really bad when I eat it as a hot cereal. I was trying to figure out a way to eat it and keep my blood sugar from spiking too bad. Normally after one to two hours after eating even a bowl of the steel cut oats, my blood sugar could hit anywhere from 160-200 depending on the amount eaten.

I know they say anything over 140 causes sugar to stick to cells and cause damage. I have exercised all my life but the exercise is very mild to moderate and I was doing it many hours after meals. Dr. Gabe Mirkin has said you can effectively use exercise to control Blood sugar from rising too high and spiking after a high carb load. So, here is what I did today. I ate a large bowl of oatmeal knowing it was going to spike me. Right after I finished the meal, I jumped on my stationary like for just 11 minutes of low volume, HIIT.

HIIT (high intensity interval training) is where you exercise very mildly for 3-4 minutes followed by short bursts of high intensity exercise for about 60 seconds. Then you pedal slowly for 3 minutes and then pedal all out for 60 seconds again. I did this 4 times after eating the large bowl of oatmeal.

I did it right after eating for 12 minutes. I did again at one hour. I did it again at 2 hours. I did it again at 3 hours. When you exercise, you do not need insulin to unlock the cell door to let the sugar in the bloodstream into the cells. The contracting large leg muscles easily empty their supply of glucose and then suck in more that is in the bloodstream to fuel the aerobic activity. No need for insulin so your pancreas is actually being given a break. Now, here are the results of my test.

1 hour postprandial = 94
2 hour postprandial = 97
3 hour postprandial = 91

Now, I know I can continue to eat the high carb meal and use exercise just like a drug to prevent the rise in BG. I do not like taking pills. Exercise is doing it the hard way but you also get some other benefits from the exercise so I would rather do this.

What do you think about what I have said? Does this make sense to anyone?

My fasting BG this morning was 80. Fasting is usually in the 80-90 range depending on how late I eat and what bf going to bed. Any feedback greatly appreciated.

Essentially what I did was use exercise to burn up all the glucose in my bloodstream after the oatmeal.


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Old 04-12-2014, 22:22   #12
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Another thing you might try is eating oatmeal at a different time of day. Some people are more sensitive to carbs in the morning (I am), and can eat some foods later in the day that they can't in the morning.

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Old 04-12-2014, 22:23   #13
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Forgot to ask: How high do you go without the exercise? And how long does it stay high?

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Old 04-12-2014, 22:27   #14
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Looks like the exercise will allow you to eat oatmeal. You are fortunate you can do this.

FYI: we have recipes for some oatmeal/hot-cereal low-carb versions that are filling and satisfying. Also, Shanny posted a really good granola-type cereal that's mostly nuts. These could be good breakfasts for you on days you aren't able to exercise away the carbs.

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Old 04-12-2014, 22:32   #15
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http://www.diabetesforum.com/diabete...kfast-mix.html

It isn't everybody who can exercise to the degree that you do, OD. Some of us can't exercise much at all, due to other muscle & joint conditions. Others may have time and scheduling constraints. You have found something that works well for you and I applaud you for your experiment.




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Old 04-12-2014, 23:08   #16
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Quote:
Originally Posted by Mar2a View Post
Forgot to ask: How high do you go without the exercise? And how long does it stay high?
I wear a chest strap to monitor my heartbeat during exercise. My resting heart rate is about 54 BPM. I use to be a marathoner many years ago but I gave up running over 10 years ago and started to exercise on a stationary bike. I have for the last 10 years exercised on the bike 20 minutes twice a day at a very gentle to mild pace. Gentle for me is I get my heart rate up to about 120 and maintain for 20 minutes.

What I did today was exercise for 12 minutes (4 times), about one hour apart. During the 60 seconds of high intensity, my heart rate got up to about 170. Then back down to 120 for 3 minutes, then 170 again for 60 seconds. I only had 3 brief periods of the high intensity.

Now my HR is back down to my usual 54 BPM and blood pressure = 115/68 (no meds). I know I may need drugs at some point but as long as I can control with lifestyle and exercise, that is what I prefer to do.

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Old 04-12-2014, 23:24   #17
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Quote:
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http://www.diabetesforum.com/diabete...kfast-mix.html

It isn't everybody who can exercise to the degree that you do, OD. Some of us can't exercise much at all, due to other muscle & joint conditions. Others may have time and scheduling constraints. You have found something that works well for you and I applaud you for your experiment.
Yeah, I know Shanny. Many people can't exercise for various reasons. I can't even run anymore due to my bad knees. That was why I had to give up the running years ago. I can exercise on a stationary bike and it does not hurt my knees at all. I still will not eat the oatmeal regularly bc I may not feel like exercising but this at least lets me know if I do eat too many complex carbs on any particular day or cheat with a candy bar, I can effectively use the exercise. I have increased my fish (salmon) and the non starchy vegetables (greens like Kale, swiss chard, mustard greens) and raw leafy green salads don't seem to impact my BG that much. It is only the starchy complex carbs like oatmeal. I gave up rice and potatoes but I would like to eat the oatmeal from time to time since it has always been a longtime favorite of mine. I could like have a cheat day once a week and eat the oatmeal and a candy bar and burn it up with the exercise but I will not do this on a regular basis.

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Old 04-13-2014, 00:57   #18
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Quote:
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I know I may need drugs at some point but as long as I can control with lifestyle and exercise, that is what I prefer to do.
Not necessarily. There are many who control their diabetes with diet alone who don't expect their diabetes to progress because they keep carb consumption very low. Of course, it depends on many factors (YMMV). But I wouldn't just assume your diabetes will progressively deteriorate.

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Old 04-13-2014, 01:00   #19
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I'm wanting steel cut oatmeal with heavy cream now! Maybe that's enough motivation to start exercising.

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Old 04-13-2014, 09:30   #20
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A lot of T2 drugs, like Januvia, will mask any spike, but are likely to cause trouble later on.

Your on-going training is terrific and I applaud you for it! May well save you a lot of headaches with time.

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