Fasting Blood Sugar Up and Down

[vickie0326]

One of the reasons I decided to do the Whole30 was due to my blood sugar levels slowly creeping up. I have been in the pre-diabetic range for a few years (fasting glucose = 100-120) and I have a family history of diabetes, so when my fasting glucose was creeping into the 130s, I decided to do something about it. On day one, it was at 137. I'm on day 15 now, and I've noticed that my fasting glucose numbers are up and down. A few days into the whole30, I had my highest reading ever at 143. In the last three days, my readings were 121, 110, and this morning it was 131. I've had a number of days where it has been in the low 130s, so although there are a few days of slightly lower numbers, they are not regular and not two days in a row. I'm having trouble figuring it out. Is this normal? Will it eventually even out (at a lower number, hopefully)? Do I just keep monitoring?

 

I've eaten basically  the same thing (except for sides) the last three days (Sunday prep for lunches and dinners all week) -

 

Breakfast - 3 egg "muffins" with ground turkey and spinach - probably about 3 eggs total; black coffee

Lunch - egg frittata with aidells apple chicken sausage, spinach, sweet potato, and mushrooms; half an avocado. One day, I had an apple as well; the other I had microwaved mixed veggies with a drizzle of garlic infused olive oil

Dinner - green chile chicken (from the whole30 freezer/crockpot blog posting recently) on lettuce leaves with half an avocado; roasted carrots in coconut oil, spices

 

No nuts or nut butters

A gallon of water per day

8 hours of sleep a night

[jmcbn]

Hi vickie

Please remember that this is a 30 day programme and you are only on day 15, and whilst some folks report improvements in Blood sugar in the very early days it can take a little while for things to even out. 
 

Although it is normally recommended to eat a fist sized serving of starchy veg per day for those with blood sugar issues, or those leading a sedentary lifestyle, this actually may be too much so if you've been having sweet potato every day you might want to cut that back a little and focus on getting in some more green veg.

Proteins & fats will help stabilize blood sugar much quicker than starchy veg or fruit so maybe focus on ensuring you get adequate fat at each meal - even though there is fat in the yolk of the eggs in your muffins for example you may want to add an additional source. If you do want to include fruit try sticking to berries.

[vickie0326]

Thanks for the quick reply! I will cut back on the sweet potatoes ... I don't think I've really been eating other starchy veggies - no plantains, no white potatoes. I'll also cut down on my fruit - it isn't much - 1-3 apples or pears a week, but I can eliminate that for now.

 

I am wondering what might be a good fat option for the breakfast muffins. Breakfast is usually grab-and-go for me and I am already eating avocado at my other two meals. I'm trying to stay away from nuts and nut butters. Any quick and portable fats that can easily be added? The next time I make these muffins, if I add some fat to the egg mixture (ghee, coconut oil, or EVOO), would that be sufficient?

 

Thanks so much for your help!

[GFChris]

Thanks for the quick reply! I will cut back on the sweet potatoes ... I don't think I've really been eating other starchy veggies - no plantains, no white potatoes. I'll also cut down on my fruit - it isn't much - 1-3 apples or pears a week, but I can eliminate that for now.

 

I am wondering what might be a good fat option for the breakfast muffins. Breakfast is usually grab-and-go for me and I am already eating avocado at my other two meals. I'm trying to stay away from nuts and nut butters. Any quick and portable fats that can easily be added? The next time I make these muffins, if I add some fat to the egg mixture (ghee, coconut oil, or EVOO), would that be sufficient?

Carrots are starchy veggies also.

On fats, have you made homemade mayo?  You could dollop that on top of your muffins.

[vickie0326]

Oh, right, carrots ... I didn't even realize!

 

So, to double check, less starchy veggies would include things like what exactly? Broccoli/cauliflower, lettuce, spinach, asparagus, brussel sprouts? Are winter squashes a bad choice - spaghetti squash, butternut squash, acorn squash?

 

I have made homemade mayo (been going through a batch a week ...), but hadn't thought of pairing it with the eggs. Great idea - I'll try that!

[GFChris]

Oh, right, carrots ... I didn't even realize!

 

So, to double check, less starchy veggies would include things like what exactly? Broccoli/cauliflower, lettuce, spinach, asparagus, brussel sprouts? Are winter squashes a bad choice - spaghetti squash, butternut squash, acorn squash?

 

I have made homemade mayo (been going through a batch a week ...), but hadn't thought of pairing it with the eggs. Great idea - I'll try that!

Starchy vegetables are things like potatoes, sweet potatoes, winter squash, carrots, beets, jicama, parsnips, rutabaga and plantains (think mostly root vegetables).

Greens and cruciferous vegetables (the first grouping you listed) are not high starch. Spaghetti squash is also not high starch.

[Tom Denham]

I would echo that you are only half way through a 30 day program. And a big part of how the Whole30 works is getting your hormonal rhythms to a better place and that can take most of 30 days to happen.

 

You mentioned "microwaved mixed veggies." Was that by chance a package of frozen veggies? I have never seen mixed veggies in the frozen section of the grocery store that did not have off-plan ingredients. 

[vickie0326]

 

You mentioned "microwaved mixed veggies." Was that by chance a package of frozen veggies? I have never seen mixed veggies in the frozen section of the grocery store that did not have off-plan ingredients. 

 

Yikes. They are frozen veggies. I am pretty sure I checked the label when I bought them, but I'm second-guessing myself now. Will check when I get home tonight. Thanks for the heads up!

[SpunkyBug]

I eat frozen mixed veggies all the time that only include some combination of: carrots, green beans, broccoli, cauliflower, yellow squash, zucchini, onions, red peppers. I buy the store brands, and I make sure there is no corn, peas, or lima beans in the mix (the most common offenders) and definitely no sauce. I hope there's not anything else lurking in there. I will be checking my bags when I get home.

[Tom Denham]

To be honest, I have not looked at frozen veggies in several years, so am not current. When I did look, I kept finding sauces with all kinds of stuff included. 

[MeadowLily]

Nothing's changed since you've looked,  Mr. Denham.   The problem with frozen vege is that they're so underwhelming and disappointing when cooked and on your plate.   Wimpy, limpy, lazy dazy lumps of green things...like lawn clippings.

[vickie0326]

Checked my frozen veggies last night - they are just veggies (cauliflower, broccoli, carrots, mushrooms). Whew. But, I don't buy the veggies with any sauces or seasonings.

 

And, yes, meadowlily, I agree - I prefer the taste of fresh veggies, but as a broke medical resident, sometimes (especially at the end of the month), I can't afford the fresh stuff and have to go with the $1 frozen bag. I'm trying to prioritize buying better quality protein, and reminding myself that one day I'll be able to plant my own veggie garden and buy the good stuff. :-)

[cayenne]

Lawn clippings-hahaha! They are very "flaccid"-aren't they?

[SpunkyBug]

I eat frozen veggies only with breakfast -- cooked in the microwave and topped with coconut oil. I could not do Whole30 without them. Some of them are not bad, but they do vary from store to store. Just had a bag from Food Lion where the pieces were so much smaller than the Wegmans mixes. Leafy greens, for the most part, are not good frozen, but Wegmans spinach is an exception. I've tried lots of different store brands and veggies to find just the right ones. But definitely steer clear of any with sauces on them.