I was diagnosed with gestational diabetes a little over 13 years ago and was told that after my son was born, things ‘should’ return to normal. They didn’t. This led to a long period in my life where I was in complete denial. I knew my sugars were high and made some concessions, however they weren’t nearly enough. Now, finally, after several false starts in recent years I have chosen my path and have been following it for just one week. The thoughts here are my own, based on very thorough research and I, personally, have seen outstanding results in just a few days. I am following a lower carb, higher fat approach, and, after years of constant hunger, I am finally finding contentment in good food and a general feeling of satiety, for body and soul…oh, and my symptoms are easing too.
My great-grandmother was diabetic. Her death at the age of 72 was due to gangrene from a foot wound which wouldn’t heal. By this time she was on insulin and very poorly indeed. Never particularly overweight, she enjoyed a varied diet of home cooked food and brought up her many children to cook for themselves and eat well.
I started researching ways of managing diabetes about ten years ago and many half-hearted attempts followed, which never really lasted more than a day or two. I exercised more, which seemed to put my sugars up further, ate whole grains, as recommended by the NHS, and saw rising figures annually. I’ve always considered medication to be a last resort, once all other options have been discounted, so I’ve never been prescribed the drugs which are commonly used to treat Type 2.
As of last Friday my blood sugars were between 15mols and 23 mols; today they are between 9mols and 14mols, often just half of last week’s results. What have I done? Reduced my carbohydrate consumption to under 60g of net carbs a day. I’m enjoying a full range of nutritious foods; meat, fish, dairy, vegetables, glasses of wine and even dark chocolate. I start the day with bacon and eggs fried in lard, add a small amount of obscenely buttered sourdough and power through. The first few days were difficult. I was tired and had headaches but then something changed, suddenly I was full of energy. I’ve been sleeping better, my vision is improving, the tiredness which would hit me in the mid-afternoon like a brick wall is gone and I’m feeling altogether, more together.
As a food writer, I spend my days immersed in glorious images and descriptions of fabulous foods. I’ve spent hours trying to work out how my experience in this industry can be used to help others in my position and concluded that a candid post and follow ups might well be the answer, so here we are.
Today I’ve had a lovely brunch, full of good fats; avocado, olive oil, bacon, eggs and lard, a late lunch of homemade Steak Hache made from locally, (moderately) fatty beef mince and garlic green beans. I finished with a small bowl of strawberries and a good dollop of mascarpone. Sound like a diet? It’s not, in fact I dislike the word. Let’s call it a lifestyle change. So, having followed this way of eating for a week, here are my tops tips on how to deal with the first few days.
- Stock up on good fats and plenty of eggs: butter, dripping, olive oil, lard, coconut oil and remember ‘Fat is Flavour’
- Seasonal veg – try and order a veg box or grow your own. Most above ground veg are suitable for this way of eating. Fibrous veg in particular because the body does not process the carbs from fibre, hence carbs (all carbs), and ‘net’ carbs (which are the carbs your body draw on).
- Source some good mince from your local butcher (many are offering mail order or home delivery at the moment) – divide into 180g portions, season with herbs, salt and pepper and freeze in individual portions. When you need something quick for lunch, defrost, shape into a patty and fry, serving with a side of green veggies and maybe some garlic butter. This works with beef, pork, lamb, turkey, venison…any meat and is totally delicious and extremely satisfying.
- Berries are your friends – keep a stash of berries in the fridge or freezer. A small bowlful topped with double cream, clotted cream or mascarpone feels very naughty, but really isn’t.
- If you are going to include bread in your new lifestyle, choose a really good one…seek out your local artisan bakers and find a great sourdough, something really worth eating and tasty. A small 30g slice has only about 14g of carbs and is perfect for adding a little crunch to breakfast.
- Invest in some coconut and almond flour. These are so versatile, and scouring the internet you can find recipes for everything from pizza and flatbread, to cookies and cakes.
- Buy some Xanthan Gum – often used in gluten free baked goods, Xanthan Gum adds a certain integrity to low carb baking, helping improve texture as gluten normally does.
- Eat cheese. Go mad with mail order, find local and regional cheeses. I find I tolerate dairy very well, some people don’t, and it can push up sugar levels but if it works for you, go for it.
- Keep hydrated – drink at least two litres of water (in addition to tea, herbal tea and coffee) every day. When low carbing, hydration is extremely important. Buy a reusable bottle and fill and refill.
- Relax – stress causes blood sugar to rise, so a little ‘me time’ will help reduce the levels of Cortisone, and remember this is not a sprint, it’s a gentle stroll. What took several years to create will not disappear in a few weeks, there will be ups and downs.
The official line is still to eat whole-grains and base your diet around starchy carbs. For me, this advice is clearly wrong but life’s a learning curve. Low carb diets have been successfully used to treat diabetes since the 18th century, so what’s changed?