This weekend was my final two days on a high carb, ‘celebration food’, diet. For these days I planned several very high carb meals and they didn’t disappoint in their effect on my body.
On Saturday I worked Trinity’s Walk In Clinic at Fort Sanders West. Usually I bring a breakfast treat for the staff consisting of various low-carb yogurts with fruit and some decently low carb granola options. I decided to try out several of the types of yogurt individually to see their effects.
The first attempt was about 8:30am with Fage’s full fat yogurt. As you can see, one of the individual serving containers had no effect on my blood sugar. Listed as 6gm of carbs the actual amount is much less than that as the process of making yogurt utilizes some of the lactose through fermentation. It might be a good choice in the future for me for a low carb, low impact food.
The second attempt was an hour later with a blackberry Carb Master yogurt from Kroger. At 5gms of carbs and plenty of artificial sweeteners I was hopeful for a small impact. Again, there was no rise to my blood glucose but you can see a dip shortly there after. I’ve come to believe that the artificial sweeteners cause a release of insulin or a failure of glucagon which results in a low to often develop. I’ve seen this in several patients too. I will probably be limiting or avoiding these yogurts down the road. I’d rather have the plain full fat Fage.
Finally I got to the day’s glucose master challenge consisting of two apple fritters which I ate before I headed to Home Depot for some errands. I waited until after clinic was done as I knew it would slow my mental capacity and I didn’t want them to affect my clinical skills. No surprise my glucose spiked and I seriously contemplated laying down in the middle of Home Depot to take a nap. Not wanting to be cited for vagrancy I soldiered on and finished up.
After getting home, I spent several hours working outside in vigorous yard work involving moving rock, shoveling, and digging out a new flower bed. Those bouts of activity were associated with spikes in glucose too. I’ll be interested to see how my glucose responds to exercise when I’m fat adapted later this month. I’ve purposely not exercised in a formal way this past week to keep me as insulin resistance as possible. I’m looking forward to getting back to it.
On my final day, I wanted to go out with a bang so asked the family to go to Mimi’s after church. They were pretty surprised as I never want to go eat there as their low carb selection is very limited. This time that was the point. I had hoped for French Toast but since it contains cream cheese and orange marmalade, two things I really don’t like at all, I decided to try the chicken and waffles. Honestly, I’ve never had this before. I’ve eaten plenty of chicken and plenty of waffles but never on the same plate. I can see the appeal especially after pouring 2 ounces of maple syrup on everything.
The impact was amazing. Again, I felt like taking a nap and found it more difficult to think clearly. The carb count on this meal was incredible. The chicken and waffles is listed as 97 gms of carbs on Mimi’s nutrition website. When the syrup is added it totals 183 gms. Essentially the sugar in 2 oz of maple syrup is the same in all of the chicken and waffles! I couldn’t believe it. The effect lasted hours with multiple spikes. The maximum glucose achieved wasn’t especially high but the duration of effect was over several hours. The area under the curve was very large. That’s when the damage is done.
Later that night, I ate another couple burgers with buns similar to the ones earlier in the week. I wanted to see what affect they would have after such a high sugar load for lunch. Interestingly, it was blunted. Whereas they would typically cause an elevation, it was more restrained.
So as the week has progressed, I’ve learned and experienced many interesting things. I feel more sluggish and less mentally sharp in general and specifically after high carb meals. I’ve gained 3.5lbs of weight (in one week!). I’m more swollen and achy during the day. I don’t think I’m sleeping nearly as well as I usually do.
A single meal has a big impact. That impact is in both directions. A single bad meal causes stress for hours. A single good meal can really help you recover back to normal more quickly. Remember that each day is about each meal. Don’t stress too much ahead of time over the upcoming meals. Fight the battle in front of you and move on. Each day has enough trouble of it’s own.
What’s next? This week will be short as I’m headed out on vacation Saturday but I’ll be turning my attention to a good low carb, whole food recovery plan for the remaining days. I’ll be interested to see how quickly the weight will come off and I start to feel better. After vacation, I’ll use another sensor and document my progression into nutritional ketosis. I’ll be showing my ketone meter readings too.
I’d love to hear feedback from anyone about how this blog series has impacted your decision making process on food or your experiences with blood sugars. Please feel free to email me directly or post a comment publicly as you deem appropriate.