I can testify that low-carb works. One year ago I was diagnosed with diabetes, my blood sugar was three times the maximum normal. It was a shock, because I considered myself eating quite healthy (except overdoing chocolate at times of stress and tiredness, which were unfortunately happening more and more frequently). It was a total shock and I got really scared. So, with the support of my doctor, I immediately started low-carb diet (max 130 g that mostly came from veggies, oat, quinoa…) and low glycemic index based diet. In 3 months I was able to get off all the medication and the diabetes has been in full remission. To keep it that way this is how I need to eat. And I really take it drastically, because this is how it works for me. I have to look at it as an addiction. I haven’t had any sugar or processed carbs since. The challenge is, of course, to keep the cooking varied and interesting, especially because I have to cook for a family. So I had to find things that everyone would eat and that I could make relatively quickly, even when busy or tired. I had to change my views about the food and now find it crucial to living a healthy life. There are a lot of books written in Germany by doctors that talk about beating diabetes type 2 with low-carb diet and oat based meals, those help a lot to get great ideas what to cook, but I am not sure if any have been translated into English. There are similar books in English, but I found those recipes having too much bacon and cheddar cheese 😊 It really requires a complete change of mindset and acceptance that no, we can’t have everything in life. And it’s not the end of the world. I’d rather give up on sugar and carbs than on a leg, eyes and eventually my life. This is what I remind myself of when I see someone eating a pizza and I longingly remember the taste of it, for a second 😊 Diabetes has become an epidemic, thank you for writing about this!
I was diagnosed 61 years ago. At age 11, with Type 1 insulin dependent diabetes. Today I have developed very few of the secondary conditions. I watch myself what I’m eating and how much I exercise. I’m human, I err. If I go for a walk, I can have a slice of pizza. I shy away from high carb meals, they make me so tired.
Yesterday, I walked in the American Foundation Suicide Prevention walk in SF with my boss. We completed the race of 2.5 miles taking at least 5 tests. The trick to living long-term with diabetes for me has been not to overdo it. Eat and exercise moderately. By knowing your limitations you find your stride.
At a younger age I was angry about being a diabetic. I felt like an outsider especially as a kid when the ice cream truck came by. As a 20-something when the social past time was drinking. I’ve had a couple bouts with suicidal ideation and not taking all my insulin (4 doses a day) as prescribed. Thereby suffering from diabetic keto acidosis. I try to learn the lessons that come up for me in this earthly existence to move past my self-centeredness and become one with the all.
if I had been on a different track I probably could’ve come off the insulin and kept a rigid diet and exercise plan. I was raised in an alcoholic family and didn’t feel emotionally supported. We do what we do and in accepting responsibility for our actions we do move forward. Today, I’m gratefully aware to be alive.
Thank you so much for sharing your story and kudos to you for finding your way through it all and doing well. When I got diagnosed I often thought about the children with type 1 and how very difficult it must be for them (adults too, but especially children)… it helped me put things in perspective. I was very upset with myself for getting type 2, I wasn’t able to call my father, who I am close to, for days (he is 80 and has recently retired as a medical doctor, he lives in another country). But when I finally did, he didn’t get upset or disappointed but helped me go through it, every day, checking on my numbers and rooting for me. And one thing he said especially helped - he said there is no such thing as perfect health in life, for no one, it does not exist, and I should accept that and do my best with what I have. That really set me straight and gave me, somehow, a more positive attitude. Kudos to all the fighters out there, keep doing the best you can with what you have and where in life you are at.
I’m totally in agreement with your observations. I’ve had the exact same experience after quitting sugar, and keeping carbs low.
I’ve continued to lose some of the excess weight, my glucose levels are lower, my blood pressure is great, resting heart rate ditto; cooking my own food is rewarding and my brain is much sharper than it was.
Best of all, the desire for sugar has disappeared. After only 8 weeks of refraining from sugar! I was very (happily) surprised by this side-effect.
Sometimes we blame ourselves when it’s not our fault. When you finally forgive yourself and others for their/my shortcomings most obstacles become opportunities to learn and grow from.
The diabetes diagnosis is a blessing. It presents so many powerful lessons should you go with the flow by following direction. My nurse is a long term diabetic, I depend on her.
Y’all all might be surprised if you lived overseas and ate food not produced in the US how much you’d lose weight and could eat again. Living close to real sources matters. Having seeds and soil not contaminated, matters.
It’s amazing when we begin to wake up to these realities! I went on a low carb (keto) diet in 2019, got off sugar and unhealthy carbs (bread etc) and lost 20 lbs I needed to lose most of it in my gut. I felt amazing. Slowly in past few years I reintroduced some bread, crackers, and sugar back very moderately but truth? I don’t feel good. I don’t feel that great energy low carb no sugar high fat gave me. I am an addict (recovering.) Unhealthy carbs are addictive and so is sugar. It sucks. The food industry wants me addicted just like tobacco. I gained about 10 of those pounds back but am happy with current weight - still, I know intuitively that processed food and unhealthy carbs are not good for me. Now I have to detox again because though I am managing to moderate (way better than pre-keto days) I feel fatigued and sluggish. All carbs except veggies are bad drugs to me. Thanks for the reminder! And yes capitalism wants me sick and addicted.
I had to realise the same thing… and for me, the moderate doesn’t work, it just escalates with time. So now I know I need to treat it like addiction and feel better without any sugar at all. I accepted it and it makes everything simpler. But, of course, I needed a strong wake-up call, it was truly a shock therapy. It has now been one year since I went on low-carb and low glycemic index based food and I know that if I want to keep my restored health, this is how I need to live. Wishing you all the best!
You are right, we need calcium. I actually can’t live without Greek yogurt 😊 I usually have a cup of it with a bit of whole grain or low-carb bread for breakfast. I find it difficult to eat breakfast but this works perfectly.
When people try to tell me to “follow the science”, I remind them that Ansel Keys and the sugar-funded Harvard studies destroyed any credibility they might have had. Nutrition Science is neither.
I do think that food can influence gene expression, and that different people react differently to food.
I do get frustrated at how hard it is to address diabetes and GI disorders and inflammatory diseases. For the former, at least the ADA seems to currently back off from pushing the all-carbs-all-the-time mantra. But a lot of other “experts” aren’t following suit.
Excellent advice. Every body has different needs, but some things are universal: eat Whole foods and don’t overdo grains and other processed foods. Be aware of your individual food sensitivities. Listen to your body. Don’t eat packaged crap unless it is absolutely necessary. Cook at home and emphasize fresh ingredients if you can afford them. Grow some of your own food if you have the space and the energy.
Your own psychology might undermine your good intentions. Like me, you might have been taught from an early age that certain (mostly unhealthy) foods equal love. Keep working on it. Find strategies that work for you. Don’t give in to the typical American/Canadian diet; it’s literally deadly as you age.
Well said, Julia! Your assessment is on point and I particularly like you calling out that every individual's body chemistry and holistic system is unique to them. There's something to be said about tuning into your own body and really knowing what's specifically good for you--which may be very different than the 'average' measurement.
While it is absolutely true that many metabolic diseases can be improved with improved diet (though tbh it really boils down to not eating so much all the time)— it behooves us to remember what an enormous privilege it is to have the choice to follow a specific pattern of eating. Most of the world does not enjoy such abundance.
As someone who has been to 47 countries, most of them developing, I couldn't agree more. However, no matter how true it is, most of us aren't likely to take that into account when dealing with our own illnesses and physical disasters. We are consumed by the results of what we consumed, shall I say. I wish we were more aware. Those who haven't gone to such countries can't even imagine. Sadly, when some countries who used to be developing suddenly find themselves with a burgeoning middle and upper class, like India, all the metabolic diseases follow. Just like when sugar and alcohol found their way by trade to indigenous communities sickness followed. Follow the money, in other words.
With so many styles of healing out there to listen to, you have struck upon the best! Eat well 90% of the time, and then splurge once in a while. I hope to get back to this way of being once my CSf leak is permanently repaired 🤗
Glad you're finding your way back to full health, Julia -- and that final remark about "once in a blue moon won't kill me" is a pretty good guide to navigating our physical intake of just about anything questionable. Enjoy the prime rib (rare and rarely, right?).
Absolutely. And for some, that once in a blue moon can be deadly, which is why we really do need to understand our bodies. The good news is that years of healthy eating served me well, but the years of high stress from PTSD and the eating disorders still left damage. The way I see it, imagine had I been gorming ultra-processed foods! That's got to be part of why we as a nation are in such terrible shape. BTW I'm going riding Wednesday in El Paso. YAY.
Uuuurgh I feel this so hard. I was veggie and then vegan for over 20 years. Then life and near death happened so I had to change my diet drastically which is challenging as I’m diabetic, lactose and gluten intolerant plus have a list of sensitivities (guessing that’s the autism), plus chronic fatigue so cannot cook loads of awesome but long-winded stuff like I used to. Then I lost income so not got the cash for the expensive real foods out there in middle of cost-of-living crisis and Brexit making our food so much worse yet more expensive. Oh boy is food challenging right now! Ok rant over! Thanks for letting me know I’m not the only one with these issues 💜
I have had IBS most of my life. And allergies. Enough allergies that sometimes I feel like I should live in a bubble. I've recently discovered probiotics and prebiotics. I don't have nearly as many problems with either of my health issues since I started taking probiotics every day.
Big pharma is killing us with too many antibiotics in too many foods that destroy our natural microbiome. We have lost many of our microbes. They are extinct. We developed them over millions of years and pharma killed them off for money.
I can testify that low-carb works. One year ago I was diagnosed with diabetes, my blood sugar was three times the maximum normal. It was a shock, because I considered myself eating quite healthy (except overdoing chocolate at times of stress and tiredness, which were unfortunately happening more and more frequently). It was a total shock and I got really scared. So, with the support of my doctor, I immediately started low-carb diet (max 130 g that mostly came from veggies, oat, quinoa…) and low glycemic index based diet. In 3 months I was able to get off all the medication and the diabetes has been in full remission. To keep it that way this is how I need to eat. And I really take it drastically, because this is how it works for me. I have to look at it as an addiction. I haven’t had any sugar or processed carbs since. The challenge is, of course, to keep the cooking varied and interesting, especially because I have to cook for a family. So I had to find things that everyone would eat and that I could make relatively quickly, even when busy or tired. I had to change my views about the food and now find it crucial to living a healthy life. There are a lot of books written in Germany by doctors that talk about beating diabetes type 2 with low-carb diet and oat based meals, those help a lot to get great ideas what to cook, but I am not sure if any have been translated into English. There are similar books in English, but I found those recipes having too much bacon and cheddar cheese 😊 It really requires a complete change of mindset and acceptance that no, we can’t have everything in life. And it’s not the end of the world. I’d rather give up on sugar and carbs than on a leg, eyes and eventually my life. This is what I remind myself of when I see someone eating a pizza and I longingly remember the taste of it, for a second 😊 Diabetes has become an epidemic, thank you for writing about this!
I was diagnosed 61 years ago. At age 11, with Type 1 insulin dependent diabetes. Today I have developed very few of the secondary conditions. I watch myself what I’m eating and how much I exercise. I’m human, I err. If I go for a walk, I can have a slice of pizza. I shy away from high carb meals, they make me so tired.
Yesterday, I walked in the American Foundation Suicide Prevention walk in SF with my boss. We completed the race of 2.5 miles taking at least 5 tests. The trick to living long-term with diabetes for me has been not to overdo it. Eat and exercise moderately. By knowing your limitations you find your stride.
At a younger age I was angry about being a diabetic. I felt like an outsider especially as a kid when the ice cream truck came by. As a 20-something when the social past time was drinking. I’ve had a couple bouts with suicidal ideation and not taking all my insulin (4 doses a day) as prescribed. Thereby suffering from diabetic keto acidosis. I try to learn the lessons that come up for me in this earthly existence to move past my self-centeredness and become one with the all.
if I had been on a different track I probably could’ve come off the insulin and kept a rigid diet and exercise plan. I was raised in an alcoholic family and didn’t feel emotionally supported. We do what we do and in accepting responsibility for our actions we do move forward. Today, I’m gratefully aware to be alive.
that gratitude is so hard won, Kathleen. I feel it deeply.
Thank you so much for sharing your story and kudos to you for finding your way through it all and doing well. When I got diagnosed I often thought about the children with type 1 and how very difficult it must be for them (adults too, but especially children)… it helped me put things in perspective. I was very upset with myself for getting type 2, I wasn’t able to call my father, who I am close to, for days (he is 80 and has recently retired as a medical doctor, he lives in another country). But when I finally did, he didn’t get upset or disappointed but helped me go through it, every day, checking on my numbers and rooting for me. And one thing he said especially helped - he said there is no such thing as perfect health in life, for no one, it does not exist, and I should accept that and do my best with what I have. That really set me straight and gave me, somehow, a more positive attitude. Kudos to all the fighters out there, keep doing the best you can with what you have and where in life you are at.
I’m totally in agreement with your observations. I’ve had the exact same experience after quitting sugar, and keeping carbs low.
I’ve continued to lose some of the excess weight, my glucose levels are lower, my blood pressure is great, resting heart rate ditto; cooking my own food is rewarding and my brain is much sharper than it was.
Best of all, the desire for sugar has disappeared. After only 8 weeks of refraining from sugar! I was very (happily) surprised by this side-effect.
So true.everything tastes better!
Absolutely agree! 👍
Sometimes we blame ourselves when it’s not our fault. When you finally forgive yourself and others for their/my shortcomings most obstacles become opportunities to learn and grow from.
so very true.
The diabetes diagnosis is a blessing. It presents so many powerful lessons should you go with the flow by following direction. My nurse is a long term diabetic, I depend on her.
Y’all all might be surprised if you lived overseas and ate food not produced in the US how much you’d lose weight and could eat again. Living close to real sources matters. Having seeds and soil not contaminated, matters.
It's hard to describe the joy I feel every time I walk into an open market to buy fruit, say, in Ecuador. Nothing like it.
It’s amazing when we begin to wake up to these realities! I went on a low carb (keto) diet in 2019, got off sugar and unhealthy carbs (bread etc) and lost 20 lbs I needed to lose most of it in my gut. I felt amazing. Slowly in past few years I reintroduced some bread, crackers, and sugar back very moderately but truth? I don’t feel good. I don’t feel that great energy low carb no sugar high fat gave me. I am an addict (recovering.) Unhealthy carbs are addictive and so is sugar. It sucks. The food industry wants me addicted just like tobacco. I gained about 10 of those pounds back but am happy with current weight - still, I know intuitively that processed food and unhealthy carbs are not good for me. Now I have to detox again because though I am managing to moderate (way better than pre-keto days) I feel fatigued and sluggish. All carbs except veggies are bad drugs to me. Thanks for the reminder! And yes capitalism wants me sick and addicted.
I had to realise the same thing… and for me, the moderate doesn’t work, it just escalates with time. So now I know I need to treat it like addiction and feel better without any sugar at all. I accepted it and it makes everything simpler. But, of course, I needed a strong wake-up call, it was truly a shock therapy. It has now been one year since I went on low-carb and low glycemic index based food and I know that if I want to keep my restored health, this is how I need to live. Wishing you all the best!
Thanks! Solidarity. I hate detox so can’t slide back even moderately.
I do have to get calcium in which include a smoothie with greens (good) but yogurt, kephir, or almond milk which is not keto I think
You are right, we need calcium. I actually can’t live without Greek yogurt 😊 I usually have a cup of it with a bit of whole grain or low-carb bread for breakfast. I find it difficult to eat breakfast but this works perfectly.
When people try to tell me to “follow the science”, I remind them that Ansel Keys and the sugar-funded Harvard studies destroyed any credibility they might have had. Nutrition Science is neither.
I do think that food can influence gene expression, and that different people react differently to food.
I do get frustrated at how hard it is to address diabetes and GI disorders and inflammatory diseases. For the former, at least the ADA seems to currently back off from pushing the all-carbs-all-the-time mantra. But a lot of other “experts” aren’t following suit.
Yes, as the grand daughter to a farmer there is something unique about being close to our food sources.
I'm the daughter of one so I can really appreciate this
Excellent advice. Every body has different needs, but some things are universal: eat Whole foods and don’t overdo grains and other processed foods. Be aware of your individual food sensitivities. Listen to your body. Don’t eat packaged crap unless it is absolutely necessary. Cook at home and emphasize fresh ingredients if you can afford them. Grow some of your own food if you have the space and the energy.
Your own psychology might undermine your good intentions. Like me, you might have been taught from an early age that certain (mostly unhealthy) foods equal love. Keep working on it. Find strategies that work for you. Don’t give in to the typical American/Canadian diet; it’s literally deadly as you age.
Well said, Julia! Your assessment is on point and I particularly like you calling out that every individual's body chemistry and holistic system is unique to them. There's something to be said about tuning into your own body and really knowing what's specifically good for you--which may be very different than the 'average' measurement.
Average can I Clyde some wild extremes which sure can skew the results!
Include, not I Clyde. I hate spell check. Idiots
While it is absolutely true that many metabolic diseases can be improved with improved diet (though tbh it really boils down to not eating so much all the time)— it behooves us to remember what an enormous privilege it is to have the choice to follow a specific pattern of eating. Most of the world does not enjoy such abundance.
As someone who has been to 47 countries, most of them developing, I couldn't agree more. However, no matter how true it is, most of us aren't likely to take that into account when dealing with our own illnesses and physical disasters. We are consumed by the results of what we consumed, shall I say. I wish we were more aware. Those who haven't gone to such countries can't even imagine. Sadly, when some countries who used to be developing suddenly find themselves with a burgeoning middle and upper class, like India, all the metabolic diseases follow. Just like when sugar and alcohol found their way by trade to indigenous communities sickness followed. Follow the money, in other words.
Thank you for this great info Julia. I appreciate you providing so many excellent resources.
With so many styles of healing out there to listen to, you have struck upon the best! Eat well 90% of the time, and then splurge once in a while. I hope to get back to this way of being once my CSf leak is permanently repaired 🤗
So much wisdom here. Think what used to be called a balanced diet (well I'm old). Weston Price has it right.
Glad you're finding your way back to full health, Julia -- and that final remark about "once in a blue moon won't kill me" is a pretty good guide to navigating our physical intake of just about anything questionable. Enjoy the prime rib (rare and rarely, right?).
Absolutely. And for some, that once in a blue moon can be deadly, which is why we really do need to understand our bodies. The good news is that years of healthy eating served me well, but the years of high stress from PTSD and the eating disorders still left damage. The way I see it, imagine had I been gorming ultra-processed foods! That's got to be part of why we as a nation are in such terrible shape. BTW I'm going riding Wednesday in El Paso. YAY.
Yes we do . . . and have a WONDERFUL ride!
Absolutely love this! Such great advice!!!
You would know!!
Uuuurgh I feel this so hard. I was veggie and then vegan for over 20 years. Then life and near death happened so I had to change my diet drastically which is challenging as I’m diabetic, lactose and gluten intolerant plus have a list of sensitivities (guessing that’s the autism), plus chronic fatigue so cannot cook loads of awesome but long-winded stuff like I used to. Then I lost income so not got the cash for the expensive real foods out there in middle of cost-of-living crisis and Brexit making our food so much worse yet more expensive. Oh boy is food challenging right now! Ok rant over! Thanks for letting me know I’m not the only one with these issues 💜
I have had IBS most of my life. And allergies. Enough allergies that sometimes I feel like I should live in a bubble. I've recently discovered probiotics and prebiotics. I don't have nearly as many problems with either of my health issues since I started taking probiotics every day.
Big pharma is killing us with too many antibiotics in too many foods that destroy our natural microbiome. We have lost many of our microbes. They are extinct. We developed them over millions of years and pharma killed them off for money.
Fantastic! We are all a bit different. But one thing that doesn’t work for any of us is General Mills and their shit cereal.