How to manage diabetes? The formula below is simplified of course but those are the keys. Fact is, eating carbohydrates makes managing diabetes exponentially more difficult.
- Reduce carbohydrates from all sources
- Reduce inflammation from all sources
- Perform routine paleo-style exercises
- Take medications and insulin, only if needed
Diabetics with reduced pancreatic function will likely require insulin for the rest of their lives. However Type 2’s may wean off of diabetes drugs as long as they maintain truly normal blood sugar.
The key to living a long and fruitful life, diabetes complication free, is learning to manage diabetes properly. You properly manage diabetes by obtaining and maintaining truly normal blood sugars. My goal is 60-90 mg/dl fasting, and sub 100 all other times with the exception of very intense exercise.
Tool to Manage Diabetes
Any task is much easier if you have the right tool.
You can’t know if you have truly normal blood sugars unless you actually test your blood sugars. Common sense I know, but many diabetics only have their blood sugars tested by their doctor on yearly or periodic visits, this is a costly mistake. The costs can include organ failure, retinopathy, neuropathy and amputations.
Attempting to properly manage diabetes without testing your blood sugar is like driving a car at night without headlights. It’s a wreck waiting to happen.
You need to test with a quality blood sugar meter. In addition to the Freestyle Lite, I am also a fan of Walmart’s Micro Reli-On, in my testing it matched the Freedom Freestyle Lite in accuracy. The Micro is a very basic unit without the full features of the Freestyle Lite.
How to manage diabetes? Obtain and maintain truly normal blood sugars. (I know I repeat this often, but it’s important)
How to reduce blood sugars into normal ranges?
Cut the CARBS, ONLY eat fatty meats, coconut oil, butter, eggs, leafy green vegetables and bone broth until your blood sugars are down into normal ranges.
I typically eat between 10-15g of Total Carbs. Here is a link to my ‘low carb paleo’ meal plan.
** I do NOT recommend that YOU eat any nuts nor fruits until you have normal blood sugars.
It really is simple, don’t over complicate it, Sometimes we complicate things so we can use it as an excuse, do not do it!
Inflammation can come from many sources including infection, injury, lack of sleep, stress, too much intense exercise, etc. All of these and more can be a source of inflammation and *can* raise blood sugars.
Exercise and Diabetes
I am a fan of exercise. There are many long term and short term benefits. I’ve written many posts on this topic, here’s one, “Diabetes And Exercise“. In short, if you have elevated blood sugars… go take a hike! Literally. Or a long walk. :)
I do not suggest performing very intense exercise if you have elevated blood sugars, why? Very intense exercise *can* raise and even spike blood sugars.
Reached a Blood Sugar Plateau?
I have experimented with “fat fasts” many times and in every instance my blood sugars dropped. In short, eat only fats such as Coconut Oil or butter.
IF you want to reduce blood sugars more quickly, it’s very simple, reduce the fuel for blood sugar spikes, carbohydrates. Yes many variables can influence blood sugar levels but carbohydrates is a variable you can control easily. Other variables including stress, sleep, exercise, etc.
A diet that is almost all fat will cause a drop in blood sugars, no doubt about it. (obviously Type 1’s and insulin dependent type 2’s have a more complicated formula)
HOWEVER … the alerts above concerning monitoring and adjusting drugs and insulin requirements are EVEN more important if you eat an ‘almost all fat’ diet.
I suggest doing alternating days. One day of 30g of total carbs or less, alternated with a day of true fat fasting.
Note 1: Keep in mind, as you eat lower carbs, you will need to adjust drugs and insulin requirements.
Note 2: I rant against a ‘drug first’ diabetes treatment plan … and rightly so in my opinion. However, proper blood sugar control is THE key. IF you need drugs or insulin to control your blood sugars… DO IT!
Lower Your Blood Sugar Naturally
If your blood sugars are elevated and you cannot achieve truly normal blood sugars with diet alone…
READ MY BOOK! How to Reduce Blood Sugars.