What did I learn from continuous glucose monitor as a diabetic?
When I was comfortable with doing some experiments with food, after taking control of my diabetes, I got this Libre2 Freestyle CGM and used it for 14 days and tried all the food that traditional medicine advocates for diabetics and the food that normally diabetics eat on a daily basis because they are told to do so. I will leave it to my readers to interpret results on what affect every food had on my blood glucose level. This is a very eye-opener and I would suggest everyone who still believes in wholegrain and healthy oats, fruits and other high carbohydrates stuff, should either try a CGM for 14 days or should do finger-prick reading using a glucometer before and 2 hours after meal and they will know how each food is impacting their blood glucose.
IMPORTANT:
- Please note that I tried to be as specific as possible in what I ate or when I did any exercise or any other activity that might have affected my blood glucose, including the carb calculations.
- Carb calculations are approximate, but its in a good average range, give or take 5 gms in total carbs. I have put down in the chart the food that I ate, but even if you don’t understand all the components, you can still understand the type of carbs and the quantity to give you an idea what type of food causes what type of spike and how long it stays.
- Data was compiled in an excel sheet, so please ignore any spellings or typo mistakes. If you don’t understand any data, just send me an email, and I will be happy to reply and explain.
- Please note everyone responds to carbohydrates differently, what works for me, may not work for you. You need to do your own experiments to understand your response to a certain food.
- Libre2 sensor is not very accurate when blood glucose is within normal ranges. In my case, it was always 1-1.5 mmol or 15-25 mg/dl off when the readings were below 9 mmol. The reading was even more inaccurate when I was doing any physical activity for example exercise. However, main reason for doing the experiment was to understand the sugar spikes and the curve vs insulin response. Also, to see the dawn phenomenon and night glucose readings.
Daily Patterns:
Day-1
Day-2
Day-3
Day-4
Day-5
Day-6
Day-7
Day-8
Day-9
Day-10
Day-11
Day-12
Day-13
Day-14
I hope this clarifies how differently types of so-called healthy carbohydrates affect a diabetic blood glucose levels.
If you have any question, please comment below and I will reply as soon as possible.
This is a very good record
I have a libre 2 but the data cannot be uploaded to a pc windows 10
The nurse has said that I should have 60 carbs every meal, clearly that is not on since I would end up looking like Billy Bunter
I am type 1
Don’t you feel hungry all the time with a diet like that?
Looking through your record it seems to me that in order to get a level glucose readings you have to have to starve yourself
My readings range from 4 to 20+ it doesn’t matter what I do there is always a spike
Diagnosed last May and in my late 70’s it is very demoralising
Hi Garahm thanks for taking time to read and respond. I am happy to have as much discussion about this data with as many people as possible because each of us is unique and every one has their threshold of carbs so its good to know how everyone is dealing with BG spikes.
Are you on insulin ? At this age, it should normally be a type-2 not type-1 unless you had an autoimmune attack or pancreatitis ? Regardless, its very easy to manage your BG levels whether you are type-1 or type-2 and it just needs a little patience and practice (few weeks at the most). I was a BIGGG foodie before diagnosis and lived on sweets. However, i transformed myself for a better health and within few weeks, your hunger hormones and body gets used getting energy from stored fats (even if you are lean) and some sugar that your body can produce either through gluconeogenesis or low-carb food that you eat like vegetables. It’s just a matter of switching your energy fuel from glucose to fats and being metabolically flexible. If you are on insulin, and you try to reduce your carb intake, you must consult your doctor and adjust the dose accordingly to avoid any hypos.
I am a level-2 certified expert of diabetes and nutrition management and currently half way through my integrated health degree. With my personal experience, extensive research and the studies i am doing, I am very confident that every one can manage their BGs effectively with a little vigilance. You will need to monitor your spikes regularly initially at 1 hr and 2 hrs of food and before the food and make a chart and understand what type of carbs and what quantity takes you where on the curve. Tbh, carbohydrates are neither essential nor prohibited, its just you need to know your threshold.
Someone did ask me on diabetes UK forum about how the Libre2 calculated my a1c and how accurate it was. So here is the answer:
There are three things.
1). I have G6PD deficiency and my RBC lifespan is a little lower than normal, so there is an error margin in my lab a1c calculation which through my calculation is somewhere between 0.4 to 0.8 mmol. So based on that correction, my a1c should have been 31-35. I have written an article over this if you are interested to read it, here: https://www.eatwellgetwell.com/how-to-calculate-your-rbc-lifespan/
2). Libre2 readings were about 1-1.5 mmol higher when my BGs were in normal range, it was more accurate at higher readings, that’s why you would see finger prick readings in the sheet as well.
3). Yes, my experiments through my readings away anyway. So from Libre2, my a1c came back at 37. If i correct Libre2 readings with this deviation from my usual routine diet, my a1c should have been 35. But Im certain without these experiments, I am close to 30 which is about right.