bread/oats/muesli question

YvonneV said:

Our diabetes association website gives me recipes for breakfast including wholemeal bread, overnight oats and muesli with yoghurt as 'good' breakfast options.

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Oh yes, here too in London. The ONLY good thing for me is the Yoghurt.

YvonneV said:

However, after having tested with my trusty bloodglucose meter, I've found that all of those send my BG up to or over the limit of 7.8 (which I use as the upper limit, trying to find good foods). Has anyone else had this experience?

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Yes, for three years. I’m now in the 6s.

YvonneV said:

The only kind of bread I can eat is the low carb bread sold in one of our supermarkets, and then I need to put lots of eggs and veggies on top to keep the BG relatively low. I'm happy they sell that stuff, because as I said, we are a nation of bread eaters ;-)

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Your Dutch experience is exactly mine. I’ve contended myself in KNOWING I’ve now taken control of matters and move on. Carbs, or what I call them “Carbosteins” aka Frankenstein, is the way I regard them as, or even ZombieCarbs.

Bottom line here is that we get disastrous advice from well meaning GPS and Diabetes Specialists. Carbs kill my control. Do I love Bread? Yes. Do I adore Pasta? Yes. Spuds and Porridge? Absolutely. Would I Drink n Drive? NOOOOOO…. Same thing for Carbostiens.

YvonneV said:

The Dutch are a nation of bread eaters. Our diabetes association website gives me recipes for breakfast including wholemeal bread, overnight oats and muesli with yoghurt as 'good' breakfast options. However, after having tested with my trusty bloodglucose meter, I've found that all of those send my BG up to or over the limit of 7.8 (which I use as the upper limit, trying to find good foods). Has anyone else had this experience? Am I overly sensitive to all things grainy or is this quite normal?

The only kind of bread I can eat is the low carb bread sold in one of our supermarkets, and then I need to put lots of eggs and veggies on top to keep the BG relatively low. I'm happy they sell that stuff, because as I said, we are a nation of bread eaters ;-)

Thanks for any input.

Yvonne

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I used to be a member of that particular club... I sent them an angry letter when they featured a carb laden high-tea on the cover of their magazine, and I wanted to know whether they wanted their members to actually get well at some point. I promptly cancelled my donations and found this place, where they talked more sense. What a difference! So yeah, I completely see where you're coming from. Ironically enough they do endorse a book "Diabetes Type 2? Maak jezelf beter!", which is sort of moderately low carb, but nowhere near low enough to make a dent in my personal blood sugar levels.
Basically, I quit bread entirely. I did for a while have Wasa Rosemary & Seasalt crackers (with cold cuts and a tiiiiny bit of Maza hummus), but kept dialling down my carb intake. I haven't had bread for about 5 years now. When I order my eggs and they ask whether I want white or brown bread, and I go "None!", I get surprised looks and am usually offered gluten free, (no thanks), and I just ask for extra ham bacon and/or cheese to bulk things up. At McDonalds, with those ordering poles, there's an option to alter your order and you can actually ditch the bun. Believe it or not, the patties are a lot more tasty without that dry sponge.

So yeah, breakfast options... Eggs whichever way, with anything you like that's low carb... I dump a lot of cold cuts on there, roast beef, ham, bacon AND cheese, or just toss in some salmon. Or yesterday's leftover chicken. (mrfillet has really nice thighs and they deliver the same day if you order before 10 a.m.). Jumbo has 4 salmon chunks of 125 grams a piece in the freezer section that's quite reasonably priced. Full fat greek yoghurt with berries (also from the frozen aisle, as that's more bang for your buck and very convenient). Maybe toss in some nuts or shredded coconut as well. You could make your own muesli by chopping some low carb nuts like pecans, walnuts and macadamia's, mixing them with shredded coconut, coconut oil and maybe some erythritol/stevia mix sweetener or something. Maybe add in some extra dark chocolate drops. (denotenshop.nl has extra dark chocolate drops by the bucket). But all in all, we can do without bread or cereal... I usually don't have breakfast until lunch time, as I only eat two meals a day. But I do make sure the meals I have are nutrient dense and VERY filling.

Anyway, hope this helps a little.
Jo

YvonneV said:

I had some greek yoghurt with raspberries and chia seeds this morning, that was awesome for my blood glucose. On the other hand, 2 hours later I was really hungry, because it didn't fill me up. I had something small to tide me over until lunch. I'l probably keep doing this for a while, just to get some good numbers consistently for a while.

Thanks for your reply.

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This is part of why I eat late.... When I have food in the morning, my metabolism wakes up too, and I get hungry eventually. Doesn't happen if I skip breakfast, and eat well for lunch. You could add some boiled eggs to your brekkie. (If it has to be quick and simple, you can just boil a box full ahead of time, so you have them on hand).

YvonneV said:

I had some greek yoghurt with raspberries and chia seeds this morning, that was awesome for my blood glucose. On the other hand, 2 hours later I was really hungry, because it didn't fill me up. I had something small to tide me over until lunch. I'l probably keep doing this for a while, just to get some good numbers consistently for a while.

Thanks for your reply.

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Make sure the Greek yogurt you have is not low fat. Fat fills you up and keep you from being hungry.

YvonneV said:

Yeah maybe that's it. It's a variety with low fat and low sugar, but with a raspberry flavor, or chocolate flavor.
I do worry however, about eating too much fat. For decades all I've ever heard is that fat is bad for people. And in my family there are some people with coronary or heart disease, linked to fat. I don't really fancy being the next one in line, so I'm a bit worried about too much fat.

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It depends a lot on the source of the fat.
Fat that comes with the foods that mankind has eaten for millennia are fine.. fats that come with meat, fish, eggs etc
Fats that come from "food" that mankind has made less so.. seed oils, processed foods etc.
Best to eat "clean" single ingredient foods with minimal carbs for overall health.

Not unusual, a lot of the medical staff are still taught we need grains and fruit in our diet, and so pass this onto us.

One of my friends, while she isn't diabetic, tries to keep her carbs down. She's currently in hospital and complaining about the breakfast range (fruit juice, cereal and toast). She finally settled for porridge but I couldn't eat that without raising my blood sugar too high.

YvonneV said:

Our diabetes association

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After I was diagnosed I got recommendations from them, sponsored by Astra Zeneca, (producer of
Bydureon (exenatide), Byetta (exenatide), Farxiga/Forxiga (dapagliflozin), Kombiglyze XR/Komboglyze (saxagliptin/metformin), Onglyza (saxagliptin), Symlin (pramlintide) and Xigduo/Xigduo XR (dapagliflozin/metformin)).When I followed those recommendations my FBG shoot up more than 7 points (from 13.5 to 20.6 mmol/mol) in 7 days!

Like Antje77 I also use Tasty Basics bread and muesli; the bread raises bloodsugar less than other low carb bread and surprisingly the muesli combined with yoghurt raises bloodsugar less than plain yoghurt. May be because of the fiber, cinnamon and ginger.

Have you tried making 90 second bread? I use ground almonds instead of the more expensive flour plus a little milled flaxseed. I also find a teaspoon of cream cheese cuts the eggy taste. It is good split and toasted, severed with cheese or bacon but I've had it with ham salad, BLTs, etc.
I also use grounds almonds for a range of low carb recipes found on sites like https://headbangerskitchen.com/keto-recipes/ and https://alldayidreamaboutfood.com/

YvonneV said:

Yeah maybe that's it. It's a variety with low fat and low sugar, but with a raspberry flavor, or chocolate flavor.
I do worry however, about eating too much fat. For decades all I've ever heard is that fat is bad for people. And in my family there are some people with coronary or heart disease, linked to fat. I don't really fancy being the next one in line, so I'm a bit worried about too much fat.

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Usually when fats are taken out, carbs are put back in to enhance the flavour. You'd be better off getting plain full fat greek yoghurt and putting actual berries in than getting a flavoured kind. Check the carb content, you might be surprised.

As an aside, the hospital put me on a low fat, high carb diet some 15 off years ago. I ballooned, and the dietician told me to just get used to it, as I was just one of those people who couldn't lose weight. I was as wide as I was tall, just kept getting bigger doing exactly what I was told and despairing.

When I started reversing things and got to eating natural fats (not the processed stuff, just, you know... Butter, animal fats, avocado, fatty fish with loads of vitamin d etc), and cutting the carbs, I lost weight, my cholesterol improved... I'm 25 kilo's down. And considering my congenital heart murmur, I tend to take heart-related things seriously.

Just one bit of anecdotal evidence, but I'm not alone in this forum, with the same experience.

YvonneV said:

Wow, thanks so much everyone. The amount of knowledge on this forum is just incredible.
When I go shopping I will stock up on all the good stuff. Eggs, meat and cheese, full fat yoghurt, etc. If so many people benefit from eating like this, then why should I not give it a try? All the things I thought I knew about food can go out the window, and only unprocessed stuff will make it into my kitchen from now on.

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Be careful of Omega 6 oils if you come across them touted as healthy.
Reducing seed oils was over twice as effective as Simvastatin in preventing a second heart attack, and that was known of decades ago.