Hi Paul
I can assure you there is a great opportunity for YOU to take control of your BG levels. This site is full of ideas. I have also had some success using my own design of control (see below).
I had a random test of around 12 last month (at GPs) and have an official fasting test on Monday. In between I have done my own OGTT (10.6) and fasting tests (up to 6.8).
My goal is to try to get back to normal range without meds and keep it there for a long as possible.
My strategy has been to test, test and test (every hour and sometimes more during exercise) to first find out how my body reacts to different foods and exercise.
The first week was enlightening to say the least, with highs of 15+ after several meals and a low of 2.5 when going for a run. I also found that exercise before breakfast increased my BG level. Having an extreme high or low tended to unsettle the BG levels for the next day or so, making it very difficult to regain control.
Using this information from the first week I re-designed my eating and exercise and invented my own regime (I have called it the ‘Rathbone Regime’).
Firstly cutting out certain foods (high sugar cereals, mashed potato, sweet and sour and other sauces etc), reducing the portion other starchy foods (new potatoes, whole grain rice, bread etc) but increasing green vegetables and salads.
I am attempting to have a balanced diet rather than go to a fully LCHF (low carb high fat) regime to see if my system will repair itself. To slow down the BG rise I tend to eat more of the low carb portion of the meal first (or eat a portion of avocado to start the meal) this provides enough time for the next stage.
The second stage of the plan is using low intensity exercise to avoid BS spikes after eating each main meal. By eating only one course then going for a walk (within 20 minutes of starting to eat) prevents the BG level from rising to its usual peak levels after 1 hour. Starting the walk at a slow pace is best for digestion. By adjusting the pace and the length of the walk you can prevent the normal rise in BG and match the carb level of the meal.
When you get it correct you can then eat healthy fruit, nut and seed snacks in between meals again matching the portion size to the BG level at the time (aiming for a mini cycle within the normal range and also for a lower level before the next main meal) a small apple (or even a half etc) should be good.
The third part of the 'Regime' is to work on the fasting levels by eating food in the late evening which will reduce BG levels. I have tried different snacks (nuts and seeds) before bedtime. So far I have found sunflower seeds seem to be best in reducing fasting levels (up to 2 full points). This provides a good base for control the next day and a virtuous cycle (where each stage improves the outcome for the next).
This ‘Regime’ provides some flexibility, having the odd low carb meal and doing little exercise or having a more carbs and more of a work out. Cycling should be ideal as you can vary the pace to suit. I have tried a few different combinations but be warned there is a limit to how much you can burn off, so stick to reasonable size portions.
You should expect to see instant results in reducing the highest and most harmful BG peaks at the 1hr mark. It will take time and effort to slowly reduce all the levels at every part of the day to a normal range (nearly 3 weeks in my case). You should also be prepard for the odd unsettled spell.
It should improve fitness and weight reduction (I have lost a stone so far).
If you (or anyone else) has a go at this please reply to this thread and let me know how it is going.
Best of Luck
Keith
