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#CGM update THREAD
I've been #LCHF since 2014, and KetoAF for nearly two years. I am still prone to growing a spare tire and hypertension, two conditions indicative of metabolic syndrome. The other MS markers are good: My blood glucose (90) and TRIGs (60) are lower, and HDL is
I've been #LCHF since 2014, and KetoAF for nearly two years. I am still prone to growing a spare tire and hypertension, two conditions indicative of metabolic syndrome. The other MS markers are good: My blood glucose (90) and TRIGs (60) are lower, and HDL is
higher (62). I've wanted to use a CGM for a while, to track BG on a OMAD KetoAF diet, and to see how adding in some carbs affects BG levels. I assumed BG would rise after eating, the question is how far and for how long? Then, during a carbohydrate assault, how far and for
how long does BG rise? I'm also interested in the theory that abstaining chronically from all but 20g carbohydrate per day, I've become psychologically insulin resistant and somewhat unable to handle carbs (as @CarnivoreMD suggests). The second question: Does introducing a
moderate amount of good quality carbs (for me, sweet potato) lowers fasting glucose any.
I'm three weeks in. The first week, I ate normally. The second week, I ate 75-250g carbs (sweet potato, Arborio rice, wheat berries, quinoa, carrots) to challenge the BG curve. This week,
I'm three weeks in. The first week, I ate normally. The second week, I ate 75-250g carbs (sweet potato, Arborio rice, wheat berries, quinoa, carrots) to challenge the BG curve. This week,
diet is back to normal ketoAF with a touch of carbs (~75g two days a week). I changed sensors part way through, and I hope that isn't a confound.
Results: Baseline shows a slight increase when I eat, usually around 10am. I can lower the CGM minimum range to only 70, which for a keto-adapted person isn't that low. So BG appears red when I hit 68.
When I added sweet potatoes (75g carbs) to normal ketoAF, the rise was minimal and lasted a couple hours.
The day I binged on rice and quinoa (350g carbs)†, I still could not drive blood sugar above 142, although there was some roller coaster action because it took me a while to eat that much. The gap is b/c I had to change sensors. That was poor planing on my part.
Still, the level returned to baseline within a couple hours. No overnight hyperglycemia.
An open issue is how much insulin does this require? My fasting insulin runs 5-8. If it requires an insulin of 60 to keep glucose this low, that wouldn't be good.
An open issue is how much insulin does this require? My fasting insulin runs 5-8. If it requires an insulin of 60 to keep glucose this low, that wouldn't be good.
These peak values are another reminder of how frighteningly high are the default glucose levels scale in the GCM's app: The y-axis peaks at 350.
The seven day average fasting glucose the first week is 87 (between 9pm and 12am) and 88 (between 12am and 3am). And postprandial is 98 (between noon and 6pm). Overall average was 92.
After introducing the carbs, the seven day average fasting glucose 83 (between 9pm and 12am) and 81 (between 12am and 3am). And postprandial is ~92 (between noon and 6pm). Overall average was 88.
The day after the carb binge, I went under 70 a few times. I can't be sure it's not the different sensor, but it doesn't look like it based on other measures. I'm not eager to load up on carbs again and look for the hypo rebound.
It's stunning to me to see a DROP in fasting, postprandial, and overall glucose levels AFTER adding carbs. I'm also surprised and just how low the glucose levels remain, and how quickly they return to baseline. I know this is far removed from what they would have looked like
on a 60% carb low-fat diet, eating 5+ times a day. Exactly how bad that would look I don't intend to find out.
†(from above): Even with 300+g carbs, I struggled to reach macros above 60% carbs. Back in the day, I shutter to think what I was doing to my pancreas & liver!
†(from above): Even with 300+g carbs, I struggled to reach macros above 60% carbs. Back in the day, I shutter to think what I was doing to my pancreas & liver!
Finally, those with a Freestyle Libre may recognize the DAILY PATTERNS graphs. These two are with minimal carbs (<20) and the week of the carb exposure. Notice the graph with the carbs has higher and lower excursions from the mean. /end
