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Re-introducing carbs into my diet

KathyCP

KathyCP

Well-Known Member
Messages
207
Type of diabetes
Type 2
I've been completely carb-free for well over a year now, i.e. no pasta, rice, cereals bread, potatoes, and no cooked root vegetables. As my BG levels have been really good, I decided to try relaxing a little when I'm going out, as it's really difficult to find something carb-free on a menu that isn't just another salad, particularly as I don't eat meat. The first time I did that, I was at an Iranian restaurant, so had a little rice with my meal - my BG level 2.5 hours later was only 6.5, so I was very happy with that. Last week I thought I'd try a salad in a wrap - aaargh! 10.2 ..... guess that's probably because they're made with refined flour - so I won't be eating one of those again. Still need to try out wholewheat toast and hot chips, two foodstuffs I'd really enjoy having back in my diet, even if only very occasionally. Has anybody else tried re-introducing/upping carbs at all?
 
One thing to remember when you have been on a very low carb diet is what a "last meal effect" can do.
Because your pancreas has been used to producing very little insulin for a long time, when you suddenly give it a carb hit, it will be taken by surprise and will only produce the same amount of insulin it is used to, hence you will spike.

You need to give it about 2 or 3 days of over 150g carbs to catch up, and only then will you see the true picture. This is what is recommended when low carb people take an oral glucose tolerance test in order to see a true result. So don't just dismiss a favourite carb on the basis of one reading.
 
How much glucose is stored in the liver at the time of the meal can have a big effect, so for example exercise on the day of the meal or the day before, along with what you have eaten can affect how you respond to a few carbs. Also if the meal contains protein or fat it can slow down the rate your body absorbs the carbs, and hence give your body longer to process the BG.
 
Yes, I have been testing this for myself for about 3-4 months.
I have found that gluten containing products (barley, rye, wheat, wheat starch, malt) all send my bg much higher than root veg and other starches.

So I am now eating potato when out and about, which makes things much easier in cafes and restaurants!
I'm also able to ask for gluten free menu options without bothering to focus on the carb content.

The most surreal test of this was about a month ago, on holiday, when I decided to push the boat out. Ordered gluten free pasta in cheese and butternut squash. Thought that was quite an ambitious test. Then discovered that it was served with chips!
I ummmed and ahhhhhed and decided to eat the lot and scrutinise the whole process on my Libre.
Blood glucose only went above 7.5mmol/l for 10 mins and was back to starting point within 2 hours.

Yet if I had eaten a single slice of wheat toast, I would have spiked to over 10mmol/l

Our bodies are amazing things, aren't they?
 
thanks so much for the replies, really useful info that i haven't come across before. i shall bear in mind everything you've all said and experiment.
 
ok, have tried a couple of things with encouraging results.

dark rye bread (like pumpernickel, but made without molasses) + cheese, salad stuff, an apple and some nuts - pre-meal bg 5.3, approx 2 hrs post-meal 6.9, so acceptable, but i won't make a habit of it. but nice to know i can eat it occasionally without major consequences. i looked for the variety with the lowest proportion of carbs, 30/100g.

1/2 a lidl's high protein roll + salmon, salad stuff and some nuts - pre-meal bg 4.7, approx 2 hrs post-meal 5.3(!!!). i didn't believe it, so checked again, and yes, hardly went up at all. so that's great to know - though surprisingly, i didn't actually enjoy the 'breadiness' of the experience that much - interesting how one's tastes change .... but really useful, especially when travelling or on long walks, to know that i can take a sandwich to eat, instead of having to think about a manageable picnic! yaaay for lidl's! :happy:
 
@KathyCP try toasting the Lidl roll - crunchy edges and lovely taste, but you need butter to melt in! I have it toasted with salads, fry ups, and other meals.
 
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