I am a living example of controlling type 2 diabetes through low carb diet and excercise. I recently joined the diabetes club detecting blood sugar for the first time in April last. About 10 months before that I was not diabetic. But when detected, I was very high on BG 290 (FBS) and 390 (PP) with HBA1C 13.
Immediately I switched to very low carb (100 to 140 g a day) and excercise- walking for 1 hour and doing praanayaama and simple excercise with my arms and wrists. I have problem with my right leg due to hip fracture and I had probelm in left leg due to prolapsed lumbar intervertebral discs. These limit my excercise options.
Within 15 days of changed diet and lifestyle, my fasting and PP levels have come down to 130 and 150 respectively and HBA1C down to 10. For the last two and a half months, I have wonderful numbers-fasting ranging from 97 to 107 and PP 100 to 120. I will check HBA1C in the first week of August.
I also take home remedies every morning (1) keeping ladies finger soaked overnight and taking the water in the morning (2) one spoon fenugreek powder and (3) freshly prepared juice of bitter gourd, cucumber and tomato.
My breakfast comprises fried eggs (minus yolk), plus two slices of low carb sandwich bread (38 g carb/100 g)/dosa made of ragi or sorghum/cooked moong sprinkled with grated coconut/chickpea preparation. After the walk and excercise, I take a moderate helping of fruits comprising sliced strawbwrry and kiwi mixed with low fat (3.5%) yoghurt and 6-7 cherries (this is really delicious and meets your craving for sweets). I take a cup of rice during lunch with vegetables, chicken or fish. I take early dinner at 7 pm for which I rotate items every day veg sandwich, chickpea, moong, ragi, etc. I also enjoy an occasional drink in the late evening (one beer 330 ml 3.5% alcohol) or one glass red wine. I take salads with fatfree low carb dressings duing breakfats and lunch. I take plenty of nuts (choosing from cashew, peanuts, almonds, walnuts, hazelnuts and pistachios) for snacks. I take vegetable sandwich made of low- carb bread when feeing hungry in between. I take two cups of tea everyday made of low cream milk.
So mine is a Low Carb High Fibre Fiber diet. Yes, am seeing all the debate on the low carb high fat diet and think there is a lot of sense in the arguement in favour of LCHF stuff, but honestly speaking I am still scared to take fat. I am 65 and retired and remain very active with the above lifestyle and food. I have stabilized my weight at 66 kg for 167 cm height.
I am monitoring the blood glucose level twice a week and shall take medicines only and if I exceed the limits of blood sugar 110 (fasting) and 140 (PP). So far so good.
I learnt that curbing carb and excercising hold the key. The rest, including medicines play only suppotive roles
My strategy is to use only low GI carb food items (except the indulgance of one cup rice at lunch) and total carb not to exceed 100 to 140 g per day. I am sharing my experinece with others to get your adice and feedback.