UB Cookin'

[peacockplume]

OMG Sandy.....I'm actually eating most of those veggies.....since Allan had an attack of diverticuitis,,,He realized he needed more veggies,,,,yess, yes,,praise be and hold the ketchup!!!

so when I looked at the 2 links,,,the first one worked,,,the second one didn't,,,but the first one had that nice list of carbs for the veggies!!!

I will definitely send that link to Laura and delve into the site more myself..

and I just watched the dopamine video also,,,interesting !!!

ok midnight here,,,,must start adjusting my sleeping time,,,,travel days looming on the horizon..

loves to all,,,pp

[Amigoo]

Re: https://www.ruled.me/best-low-carb-vege ... enic-diet/

"you should aim to limit your carbohydrates to be below 30g per day."

A great list of veggies for the diet, but the subtlety is that ketosis (forcing the body to get most of its energy from fats)
is not necessary to maintain good blood sugar (IMO). And the downside of fats is that it's much easier to put on weight
if the fat calories are not in balance with the body's energy needs.

Rod

[Amigoo]

A diabetes discovery journey ...

Testing a new glucometer the morning after a runaway bedtime snack was shocking!
New glucometer shows blood sugar 30 points higher, perhaps the more accurate score!

Plan B: Make diet more aligned with the Keto goal of fewer carbohydrates
while testing both glucometers for several days ... and never again
have a runaway snack (or meal)!

Rod

[Sandy]

Hi Rod,
We had a similar problem when George bought a new glucometer. We had been using the one for several years and when we took it to the pharmacy to be checked for accuracy, they sold us another one. So we tried checking the blood sugar several times within mere minutes with each and discovered it was drastically different each time with the new one. Needless to say, we went back to old reliable.

Of course how much we squeeze the finger to get the blood droplet and whether we have clean fingers can also affect the reading. Something we didn't know at that time so????

xxSandy

[Amigoo]

Sandy,

Thanks for the comment about glucometers!
I searched online and found complaints about this glucometer,
all mentioning 30+ points higher!

I'll try a third glucometer since I can't get strips for the old one.

Rod

[Amigoo]

Just like Goldilocks and the Three Bears ...

The old glucometer is too low? ...
the next glucometer is too high? ...
the third glucometer is just right? (a middle score)

I'll compromise and stay in the middle ...
... until I buy a fourth? (but not today)

Rod

[Amigoo]

A diabetes discovery journey ...
Thanks to Amazon Prime, I now have my fourth glucometer.

Of course , no two glucometers could be expected to display identical results
(such is the nature of variables in blood sugar testing), so how to decide on The One

A reasoned compromise works for me ... today: The first and second are 40 mmg/dl apart;
the third is slightly higher than halfway; the fourth is a bit higher than the third.

My "reasoned compromise": the third since it's psychologically halfway ...
and those testing strips are less expensive than the others. The first two were retired
to the trash can - I'll continue testing with the second two, but still depend on the third
for daily scores (I'll factor in the fourth's opinion if its accuracy becomes believable,
but still use the third, remembering its numerical handicap).

Q: "Who's on first?" A: Dunno, but nobody's on fifth!
https://www.youtube.com/watch?v=kTcRRaXV-fg

Rod

[Amigoo]

A diabetes discovery journey ...

I now have my fourth glucometer

For the next test, fourth glucometer was 5 points lower than the third.

Not to worry! ... since I was just testing my blood sugar response (after 1 1/2 hrs)
to 1 rounded tbsp psyllium + apple fiber (2:1 proportion). Analysis: Negligible!
(this mixture will be a good daily fiber supplement)

Psyllium husk has more soluble fiber than insoluble;
apple fiber has more insoluble fiber than soluble ...
and slightly flavors the sawdust-like psyllium.

Rod

[Amigoo]

A diabetes discovery journey ...

For the next test, fourth glucometer was 5 points lower than the third.

And for the test after that (dueling blood sugars) ...
fourth glucometer was 20 points lower than the third.

Maybe exposure of blood sample to air affects scores
(fourth glucometer is tested after third on same blood sample).
I'll reverse this procedure for the next tests.

Incidentally, I'm seeing evidence that just 1 tbsp of psyllium fiber
decreases blood sugar score, probably by slowing carbohydrate digestion
... but not eliminating carbohydrates (re: daily total)

And this highlights the secret (IMO) of good blood sugar control:
While limiting total daily carbohydrates is important, minimizing
quick-digesting carbohydrates is even more important!

EZ rule of thumb: the more finely processed carbohydrate food is,
the faster those carbohydrates are digested.

Rod

[Amigoo]

Pineapple Wedgies

Who knew?! Don't cut out pineapple core - create "finger food":

Cut off the top and bottom of a rinsed pineapple, then trim off the skin,
slicing downward lengthwise. Cutting lengthwise, quarter then slice thick
to create quartered circles with the core still attached.

Core permits easy handling as finger food and encourages more nibbling
of pineapple flesh closest to core (chomp on core for more daily fiber).

Rod

[Amigoo]

A diabetes discovery journey ...

For the record #1 ...

My first Mexcican meal (typically loaded with carbohydrates) after starting to cruise on Keto Lane,
was a Taco Salad (white meat chicken, lotsa veggies, and shredded cheese), but just had a few nibbles
of the tortilla bowl. I did munch on the pre-meal tortilla chips but not that many (as usual habit).

The point The carbohydrates consumed did not cause much blood sugar response ...
leading me to suspect that either corn (a grain) is not as problematic as wheat, etc.,
or that the frying of cornmeal in oil (tortilla bowl and chips) caused slower digestion
of these carbohydrates.

For the record #2 ...

Corn may be an acceptable grain but has limited nutrition (relative to "good grains")
and the frying in oil (along with larger servings) could promote weight gain.

So ... a cold Black Bean Salad is planned for today's testing:

Chilled & rinsed canned black beans, chilled and drained canned corn,
diced fresh onion, chopped red bell peppers, chopped fresh cilantro,
and a few tablespoons of Olive Oil & Vinegar Salad Dressing;
not Keto-generous with protein and fat, but good for testing.

Rod

[Sandy]

Hi Rod,

I was shocked by the glucometer experiments. I never dreamed they would show such drastic differences. Will keep this in mind and look at reviews before buying another one. Also keeping in mind the information you've gleaned about improving blood sugar with psyllium fiber. I've been using it for some time now but now will encourage George to include this in some way when eating a higher carb meal or just to improve overall blood sugar on a daily basis.

I must say, you showed great will power in not completely consuming the tortilla bowl.

XXSandy

[Amigoo]

Sandy,

Ultimately #1, the best glucometer (with test strip price also considered)
is the one most consistent with your doctor's (or lab tests).

I researched this for several days and discovered that even the "best"
glucometer was not perfect for all ranges of blood sugars
... and "best" was often just one reviewer's opinion!

It's mind boggling to know that 2 different models can be lower/higher
for one test and higher/lower for another test. Say what
Are we supposed to average scores of the "best" 2 or 3?

Maybe as long as the score is within the breadbox ...
but breadbox visits may be why we're testing!

Ultimately #2, most glucometers can be used to help identify
relative blood sugar response to different carbs.

So little time with so much food to test!

Rod

[Amigoo]

Who knew The fourth glucometer* became The One .

Although the third and fourth had close scores and the third had cheaper strips
(but more difficult to insert), the fourth seemed to reflect my true blood sugar
relative to lower energy levels during Keto-restricted carbohydrates.

* https://www.amazon.com/Bayer-Contour-Gl ... B000REKQ80

Rod ... ... (still cruisin on Keto Lane)

[Amigoo]

A diabetes discovery journey ...

About psyllium: http://ajcn.nutrition.org/content/70/4/466.full

"In a carefully controlled crossover study of the effects of psyllium taken immediately before breakfast and dinner compared with the effects of cellulose placebo supplementation in individuals with type 2 diabetes, postprandial serum glucose values were 14% lower after breakfast, 31% lower after lunch, and 20% lower after dinner with psyllium"

Taking psyllium before every meal seems counter-intuitive to meal enjoyment and might interfere with nutrient (or medicine) absorption, but it's helpful to know that psyllium has such positive effect on blood sugar! Reasonable adaptation (IMO): First reduce habitual consumption of problem carbohydrates, then incorporate psyllium (immediately after bedtime fast?) to improve daily blood sugar scores even more.

Tip: 1 tbsp psyllium husk + 1 tsp apple fiber + pinch of stevia in a glass of cool water is pleasantly tolerable.
I use less water but follow immediately with casual sips of warm green tea.

Rod

[Sandy]

Thanks Rod,
I hope to incorporate psyllium into George's diet. But he is sort of sensitive to strange textures. I can't see him drinking it... I am wondering if I could put it into something he eats and get the same result. For instance, last night I made myself a batch of tahinni salad dressing. I didn't measure anything just "glopped" it together... roughly...
a couple large tablespoons of tahinni, a tablespoon of flaxseed oil, half a slice of onion chopped, a dollop of sour cream, some water, and salt and pepper and maybe a half to one tablespoon of psyllium husks. I blended this quickly all together in one of those little rocket blenders and voila, enough tasty healthy salad dressing for a week.

Well we keep trying and tuning into your A diabetes discovery journey ...

xxSandy

[Amigoo]

A diabetes discovery journey ...

More about psyllium ...

Whereas the canister of a popular brand of psyllium states that a serving is one tablespoon
(can be increased slowly up to 3 times daily), the nutritional information on this site is different:
http://www.naturalproductsinfo.org/inde ... _01_Herbal

Analysis: Psyllium's effect on blood sugar is proven but usage should be cautious
and with the advice of a nutritionist or medical professional (especially if more than
a few daily teaspoons are consumed).

Rod

[Amigoo]

A diabetes discovery journey ...

Re: http://nuvitality.com.au/recipe/blueber ... -psyllium/

Proof that psyllium can be added to foods to increase soluble fiber
(1/4 cup of psyllium in this recipe suggests a proportion,
but 3/4 cup sugar is not so diabetes friendly).

... and daily hydration with water remains important

Speaking of diabetes ...

Re: https://www.thediabetescouncil.com/can- ... enic-diet/

"Does the Ketogenic Diet Benefit People With Diabetes? The jury is still out on this important question! In my humble opinion, the limited research we have so far simply does not support that it does."

After two weeks with a near-Keto reduction of carbohydrates (and no diabetes medication), but very careful selection of nutritious foods (I write down everything consumed "for the record"), I have daily blood sugar evidence that diabetes can be well-controlled; at least, evidence that it's possible but requiring a significant learning curve. I'm still experimenting to increase currently-limited choices of foods ... and maintaining a good energy level is a daily challenge).

Rod

[Amigoo]

A diabetes discovery journey ...

Very good study of psyllium: https://examine.com/supplements/psyllium/

Long story short (and focus on psyllium as a daily fiber supplement):
1-3 tsp psyllium husk per day (1 tsp before a meal) is conservative advice,
with necessity of good daily hydration (especially when taking psyllium)

Psyllium is typically sold as "psyllium husk" or "psyllium powder";
sometimes "psyllium husk powder" is used because the husks appear
as a powder (but "psyllium powder" is actually finely ground husks).

For the purpose of daily fiber (IMO), "psyllium husk" is the preferred
form of psyllium (in comparison, "husk" appears more granular).

This week's research convinces me that psyllium becomes
problematic when added to foods and liquids (soups, stews, etc.)
because of the need for more hydration. Taken as a supplement,
good hydration seems more intuitive ... and is even necessary
to ingest this quick water-absorbing fiber.

Rod

[Amigoo]

A diabetes discovery journey ...

My idea (mixing MCT coconut oil powder with nonfat yogurt to create a healthy topping)
had an unexpected result: mixture proved that both the powder (contains maltodextrin)
and the yogurt (contains natural milk sugar) are quick-digesting carbohydrates:
carbohydrates for my 1/3 cup of mixture: yogurt: 3g, MCT powder: 2g

Not a large amount of carbohydrates, but their quick digestion
was immediately observed in my blood sugar tests:
From: 85 (4.7) after 4-hour fast since breakfast.
To: 112 (6.2) 1.5 hrs after consuming mixture.

Lesson learned (again):
Diabetes is all about rate of food digestion -
even healthy foods can be problematic!

Rod

[Amigoo]

A diabetes discovery journey ...
Learning more than I wanted to know about digestion:

blood sugar 1:00 AM - 112 ( 6.2 )
2:00 AM - hearty bedtime snack
(dark chocolate with almonds, fresh pineapple)
blood sugar 6:00 AM - 105 ( 5.8 ) no more food
blood sugar 11:00 AM - 120 ( 6.7 )

Apparently, carbohydrates from bedtime snack
were slowly digested, but affected blood sugar later!

Or (not likely) liver converted MCT oil to ketones
which were slowly used for energy.

Or (less likely) liver compensated for a low blood sugar
by converting body fat to glucose ("ketosis" magic).

All this testing is proving that whole foods with fewer carbohydrates,
minimally processed (and not over-cooked), with no grains, not much sugar
(or fruit - especially dried fruit) facilitates good blood sugar control.

Rod (with pin cushion fingers)

[Amigoo]

Oriental Flaxstir

Fiber-rich crunchies featuring flax meal and chia seeds.
Super easy to prepare and adapts to other flavoring.
Optional: Replace part of the water with soy sauce.

Ingredients:

1 1/3 cups dark flax meal
1/4 cup dark chia seeds
1 tsp garlic granules
2/3 cup water
3/4 tsp salt
soy sauce for drizzle

Directions:

Pre-heat oven to 375F degrees.

In a medium bowl, combine all ingredients in the order listed.
Let mixture rest 10 min., stir, then crumble all over cookie sheet.

Reduce oven to 350F degrees and bake 30 min.

Separate from cookie sheet with a spatula and collect into a mixing bowl.
Drizzle on soy sauce, stir briefly, then spread on cookie sheet and
bake 5 min. (or to desired crispness).

This tasty condiment will find much to accompany - bake a bunch
Or combine with nuts, herbs, and spices to create a snack mix.

Rod

[Sandy]

Thank you Rod,

I may try this recipe this week. Could be a nice snack along with nuts and seeds for George while I am away.

xxSandy

[Amigoo]

Oriental Flaxstir Crackers

Fiber-rich crackers featuring flax meal and chia seeds.
Super easy to prepare and adapts to other flavoring!
Use two cookie sheets and plastic wrap for assembly
(or bake crumbled mixture like Oriental Flaxstir).

Ingredients:

1 cup dark flax meal
1/4 cup dark chia seeds
1/2 cup light oat bran
1/2 tsp garlic granules
1/2 tsp black pepper
3/4 tsp salt
3/4 cup warm water
2 tbsp virgin olive oil

Directions:

Pre-heat oven to 375F degrees.

1. Prepare first cookie sheet:
Turn sheet upside down and cover with a few paper towels,
then a sheet of plastic wrap (paper towels prevent wrap
from sticking to cookie sheet); a cutting board, placed
under this cookie sheet, makes later pressing easier.

In a medium bowl, combine dry ingredients in the order listed,
then stir in water, then olive oil. Let mixture rest 10 min., stir,
then crumble all over plastic wrap on cookie sheet.

Cover mixture with another layer of plastic wrap, then a few paper towels
(prevents next cookie sheet from sticking to wrap). Press against mixture
with second cookie sheet (or a cutting board).

2. Prepare second cookie sheet:
Remove top cookie sheet, paper towels, and plastic wrap,
then lightly coat this cookie sheet with olive oil.

Place second cookie sheet upside down on top of mixture, then
grasp both cookie sheets and flip over. Remove top cookie sheet,
paper towels and plastic wrap.

Using a pizza cutter, lightly score flattened mixture into 1" squares.

Reduce oven to 350F degrees and bake 50 min. (or to desired crispness).
Allow crackers to cool 5 min., then lift off sheet with slotted spatula
(but crackers may simply slide off cookie sheet).

These crackers are indeed fiber-rich and will be more appealing
when served with cheese or certain spreads (or crumble on salads).

Rod

[Amigoo]

About those Oriental Flaxstir Crackers ...

"Oriental" got lost in the culinary evolution from Flaxstir to Flaxstir Crackers
... and soy sauce would complement these flavors (as would bacon or sausage)
... but I'll probaby use an herb like rosemary or cilantro in the next batch.

I was certain that sunflower seed butter would taste good as a spread
... but discovered that I had sent that bad boy to the garbage can
... after habitual eating directly from the jar.

Rod