Insulin resistant
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OP- I'm not gonna lie. I thought your opening post was a joke as it goes against the common sense rules of insulin management. The "rule of white"- no carbs that are white (potatoes, sugar, pasta) should be the first thing you learn.
I echo the others who recommend changing doctors. If you can find an endocrinologist, all the better. The problem with family doctors is they are often 10-15 years behind on best practice treatment plans.
In the diabetic community, we have a phrase called "eat to your meter" which is the only true way to know how your body is reacting to the foods you eat. Ask your doctor for a blood glucose meter and many testing strips and start testing your sugars in the morning, and before and after you eat your meals. This is how you learn what spikes and what doesn't spike your blood sugars. The key to successful glucose management is low and steady numbers. You should be avoiding the roller coaster of spikes.0 -
Please don't say things like I thought your post was a joke and criticise. It is unhelpful and not everyone knows about diabetes or insulin problems before being diagnosed. Of course I am not ignorant to my problem and have since writing this post read many books.
All support and knowledge from people that have this problem is worth more than any book in my opinion and so I came here to seek just that. I am very grateful and have messaged people privately for their help and advice.
I am 33 years old, I live in Chile which is still a developing country and I am very poor here financially. I do have private medical insurance however medical knowledge is perhaps not as advanced in this country.
The medication I have been prescribed is metformin 750mg once per day and vitamin e 1000 once per day.
I don't have any home testing units and so I can't give any recent info on my blood sugar levels or patterns. I have to go back in a couple of weeks to get another blood test on my insulin levels and for the doctor to check my weight.
My weight loss stopped days ago so I don't believe he will be impressed. I'm going to add good fats back into my diet and reduce carbs. I'm going to try to mostly avoid potatoes, rice, pasta and bread. I mostly managed it yesterday and I feel a lot better today so I am taking people's advice on that.
Thanks again for all of your support!0 -
Diabetic in remission here. I was insulin resistant for ten years. I'll talk about the metformin. You haven't taken it long enough to notice the benefits. The side effects for me were nausea (if I took it on a nearly empty stomach), and loose bowels. Adaptation to metformin takes a while and it really helps if you very gradually increase the dose. Make sure you have enough food in your gut to feed it. The effect on blood sugar levels is nearly miraculous. I did not experience the weight losses claimed.
I agree with others that your diet seems overly restrictive. That combined with the metformin is likely affecting your appetite.
The dizziness may even be a sign of low blood sugar. Do you have a home blood sugar tester?
I can attest that weight loss will really help with the insulin resistance.0 -
The logic for bread, rice and potatoes should be questioned in IR.
I agree. There is a lot of bad and outdated advice being given out by medical professionals. I was shocked to see that most diabetic associations' food pyramid has grains at the base! A recipe for out of control blood sugars. Even "whole grains" spike blood sugar for most people with IR/diabetes.
I think a low carb diet would be better for IR with moderate protein and higher in healthy fats to maintain blood glucose levels without feeling so hungry. Get your carbs from vegetables. Cut out empty carbs like rice, potatoes, bread, etc.0 -
Thousands of people die from drugs that physicians told them to take. I have been unable to find a single instance of death from supplement use. Prescription drugs kill more people than the illegal ones but nobody even blinks because physicians are their gods.BILLBRYTAN wrote: »
[/quote]
No one ever? You sure?
Hmm guess my pt who had died from hypercalciemia from accidentally taking too many calcium supplements, who was in her mid 30s, must have died from something else?0 -
Low carb diet for Insulin Resistance (ie, limit bread, potatoes, starchy veggies)0
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Being prescribed Metformin and then told to eat bread sounds to me like a good way to ensure taking Metformin for a long time. Did the diet plan and prescription come from the same Doctor?
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This is a good TED talk. This doc has reversed diabetes in her patients with a low carb diet.
https://www.youtube.com/results?search_query=sarah+hallberg+tedx0 -
Dr Sarah Hallberg youtube0
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tinahagar498 wrote: »I lost 7lbs in the first week but it was just the weight that I gained the week before. I'm now back to the same weight that I have been for over a year and can't lose no matter what I do. The doctor told me to follow this diet plan. Today I've vomited and felt really weak all day. I am going to go back to eating whole eggs and avocado and maybe some nuts to snack on because I need something to keep me going and this restricted food is killing me. I don't believe the metformin is working for me because I'm feeling dizzy again and I'm sure my insulin levels are just as high as when I went in. Most likely because of the carbs. I'm gonna try to get them down to 100g and under per day now and go back to eating good fats.
This does not sound good. Please see an endocrinologist. I have IR and my endo only recommended to eat most if my carbs from veggies and whole grains, limit breads pasta and sweets. In the past I have lost weight not limiting carbs and that too reversed my ir, it comes back when I gain.
My mother had a gp tell her to eat only 500 calories of green beans a day to lose weight. So, yeah, just because a Dr said it doesn't mean it's correct especially if you are feeling ill from it.0 -
Hey girl! Bread, rice, potatoes and fruit all create insulin resistance, as well as keep you diabetic. None of us are doctors but you asked for advice. The idea of eating carbohydrate rich foods(whole foods or not) to decrease insulin spikes is a very western, antiquated, and newly dismissed idea. A lot of doctors and health care professionals, as well as nutritionists are now in the light about eating healthy fats, proteins, and low starch diets for health. In that order. Fat is the only macronutrient that DOES NOT CREATE AN INSULIN RESPONSE. Try to stick to avocados, fish, grass fed meats, eggs, turnips(as your starch), coconut milk and oil, seeds, nuts, olive oil, ghee, and fresh green leafy veggies. Hope all is well! I beat my disease!0
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Ah thanks for the YouTube URL! I'll be watching this asap. And thank you to everyone for the great advice. I will absolutely be making changes and not following the doctors medium-high carb diet plan. I will aim for under 100g of carbs and add in avocados, olive oil, almonds etc. I just need to learn a whole new way of getting flavour into my cooking.
Breakfasts are going to be difficult. I don't really like eggs.0 -
tinahagar498 wrote: »Breakfasts are going to be difficult. I don't really like eggs.
I'm the same, I've always been a cereal person. Not toast, not eggs, not leftovers for breakfast. Always cereal. In the last few weeks I noticed myself not feeling well so I decided to switch over to eggs for breakfast. The problem I have is that I always crave something sweet after every meal. Having cereal for breakfast took care of that on its own. That's why I've been having half an apple after my eggs, just to finish off with something sweet. When summer comes back around here in Australia, I'll switch over to some fresh berries.
Could you maybe try having some sort of meat for breakfast instead? As a vegetarian I don't really have any suggestions but maybe some sort of sliced deli meat, a slice of cheese and a hard-boiled egg? Or if you like spinach, you could have a big bowl of sautéed spinach with a poached egg, bacon and maybe some fetta.
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a couple of things
1. What is the dose of Metformin you are on? It is common to have side effects when starting and so it is recommended to start slow with 500mg twice a day and then gradually build up to 1g twice a day. If that is still causing GI distress, then you can always talk to your doctor about switching to the extended release form- people tend to tolerate that better
2. If by insulin resistance you mean prediabetes then you do not have to be on Metformin necessarily. Weight loss and exercise is key. Fatty tissue increases insulin resistance and muscle helps to increase glucose utilization from the blood stream. Losing as little as 10lbs (or 10% your body weight) makes a PROFOUND effect. Increase your cardio to 30 minutes twice a day and make sure you are also weight training. For the diet aspect of it, I agree with decreasing your net carbohydrate intake. Make sure you are spacing out your meals so that you are not eating more than 30 carbs with any meal. I would avoid potatoes, bread and pasta. Eat greek yogurt (more protein, less sugar), lean meats- fish, chicken, lots of green leafy vegetables, carrots, cauliflower, broccoli- basically veggies with low glycemic index. Within 3 months you should see a big difference.0 -
tinahagar498 wrote: »Ah thanks for the YouTube URL! I'll be watching this asap. And thank you to everyone for the great advice. I will absolutely be making changes and not following the doctors medium-high carb diet plan. I will aim for under 100g of carbs and add in avocados, olive oil, almonds etc. I just need to learn a whole new way of getting flavour into my cooking.
Breakfasts are going to be difficult. I don't really like eggs.
Neither do I. How about yogurt and a low-GI fruit for breakfast? I like cottage cheese and fruit, but I don't think you have that where you are. Queso fresco might be an option.
You could also try a serving of avena integral. Some people like it with peanut butter for a bit of fat and protein. You can make it in a microwave in 2 minutes. Not low carb, but you can certainly work it into your plan if you are eating 100G carbs/day.0 -
azulvioleta6 wrote: »Neither do I. How about yogurt and a low-GI fruit for breakfast? I like cottage cheese and fruit, but I don't think you have that where you are.
Fruit = carbohydrate = not the friend of Insulin Resistance.
Don't be duped by "low GI" fruit which is high FI (fructose).
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For breakfast you could try chia seed pudding? Add peanut butter and milk/ greek yoghurt to the chia seeds and its soo gd, high fibre but low net carb. Maybe also try some meat dished for dinner like breakfast sausages?0
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My best breakfast options are definitely some sliced meet and maybe quesillo. Like queso fresco as mentioned before. It is true that we don't have cottage cheese here. My husband doesn't even know what it is ha ha.
I do enjoy eating fruit and although I don't eat a lot of it I won't be giving it up completely.
The medication I was given 12 days ago is 750g of metformin and 1000u.i of vitamin e. Both once per day. I go back to the doctor in a couple of weeks for more tests and to check weight loss. Despite the little food I've been eating which anyone can check as I have an open diary, I've lost the few pounds that I had gained and am again now back stuck at the weight I can never drop below no matter what I do. I want to have a glucose monitor that's for sure but my doctor told me on my last test results that my sugar levels were fine and that it was my insulin levels that were more than 3 times over the healthy range.0 -
I'm type 2 diabetic and on metformin. I was also on insulin when I was first diagnosed but no longer require it for now thank goodness! The side effects did not last for long with me as well but I find with myself that healthy fat/protein sources like avocado, eggs, peanut butter I do very well on. I usually have 2 bread in the morning breakfast, 2 bread for lunch, and potato or rice (1/2c) for supper. I eats a lot of veggies and a lot of fruit with these meals. You have to count your fruit as a carb however! Your allowed 4 carbs for each meal which means 2 bread, protein of choice, maybe a cup of carrots as well as a apple maybe for lunch for example? It takes some adjustment and you will find what works for you!0
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Many doctors don't know a lot about diets and nutrition. It is a very small section in their education. I'm a nurse and worked many years with dieticians. The advice to go lower carb is excellent. You also need to be aware to eat healthy fats and protein. If you can lay your hands on GI index diet it has great advice for those with IR. the book is simply formatted too. Green is safe, Yellow is consume in small quantities and red is avoid.
Good luck. It won't happen fast but if you know you are feeding your body the right foods then at least you can relax and know you are taking good care of yourself.
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Thanks for the advice. It is good to hear from other people that are still eating and enjoying some regular foods!
I have been reading many books and had a look at the GI value of many foods. I will have a look for this book also - thank you! I am feeling dizzy and weak again today. I am not sure if my blood sugar levels may be high or perhaps could they also dip low because of the metformin and restricted carbs?
My doctor did not tell me to buy a home blood glucose monitor however I am thinking of buying one. Is this useful for insulin resistance or is it really only used for diabetics? I am treating myself like a type 2 diabetic as from the books I have read they are both very similar and insulin can lead to type 2 diabetes. Is this extreme of me to think like this?0 -
azulvioleta6 wrote: »Neither do I. How about yogurt and a low-GI fruit for breakfast? I like cottage cheese and fruit, but I don't think you have that where you are.
Fruit = carbohydrate = not the friend of Insulin Resistance.
Don't be duped by "low GI" fruit which is high FI (fructose).
Duh. People with insulin resistance can have SOME carbs. A serving or two of fruit can absolutely fit into a diet of 75-100G carbs/day.0 -
azulvioleta6 wrote: »azulvioleta6 wrote: »Neither do I. How about yogurt and a low-GI fruit for breakfast? I like cottage cheese and fruit, but I don't think you have that where you are.
Fruit = carbohydrate = not the friend of Insulin Resistance.
Don't be duped by "low GI" fruit which is high FI (fructose).
Duh. People with insulin resistance can have SOME carbs. A serving or two of fruit can absolutely fit into a diet of 75-100G carbs/day.
ETA: I get the bulk of my carbs at breakfast, so I can afford to have some fruit at that time. I am NOT snacking on fruit throughout the day.0 -
tinahagar498 wrote: »Thanks for the advice. It is good to hear from other people that are still eating and enjoying some regular foods!
I have been reading many books and had a look at the GI value of many foods. I will have a look for this book also - thank you! I am feeling dizzy and weak again today. I am not sure if my blood sugar levels may be high or perhaps could they also dip low because of the metformin and restricted carbs?
My doctor did not tell me to buy a home blood glucose monitor however I am thinking of buying one. Is this useful for insulin resistance or is it really only used for diabetics? I am treating myself like a type 2 diabetic as from the books I have read they are both very similar and insulin can lead to type 2 diabetes. Is this extreme of me to think like this?
Op, I am sorry but you are getting lots of nonsense replies on this thread. If you have questions, go back to your dr. If you do not think your dr is qualified to answer, get an appointment with an endocrinolgist. Get a second or third opinion. Insulin resistance does not mean low carb, does not require monitoring blood glucose and most certainly does not require avoiding white, or any other color, food or avoiding fruit. There is a lot of pseudo-science in the replies, and an ocean of nonsense and fad diets in the web. Your dr wants you to lose weight, and balance carbs throughout the day, which is in principle what works for insulin resistance. If you are havign trouble adjusting to meds, let him know. If you need more flexibility in your diet, ask for a reference to a dietician, or see if the hospital/clinic has sample plans for managing diabetes and prediabetes. You can also check diabetes.org for advice on how to build your menus.0 -
tinahagar498 wrote: »Thanks for the advice. It is good to hear from other people that are still eating and enjoying some regular foods!
I have been reading many books and had a look at the GI value of many foods. I will have a look for this book also - thank you! I am feeling dizzy and weak again today. I am not sure if my blood sugar levels may be high or perhaps could they also dip low because of the metformin and restricted carbs?
My doctor did not tell me to buy a home blood glucose monitor however I am thinking of buying one. Is this useful for insulin resistance or is it really only used for diabetics? I am treating myself like a type 2 diabetic as from the books I have read they are both very similar and insulin can lead to type 2 diabetes. Is this extreme of me to think like this?
Op, I am sorry but you are getting lots of nonsense replies on this thread. If you have questions, go back to your dr. If you do not think your dr is qualified to answer, get an appointment with an endocrinolgist. Get a second or third opinion. Insulin resistance does not mean low carb, does not require monitoring blood glucose and most certainly does not require avoiding white, or any other color, food or avoiding fruit. There is a lot of pseudo-science in the replies, and an ocean of nonsense and fad diets in the web. Your dr wants you to lose weight, and balance carbs throughout the day, which is in principle what works for insulin resistance. If you are havign trouble adjusting to meds, let him know. If you need more flexibility in your diet, ask for a reference to a dietician, or see if the hospital/clinic has sample plans for managing diabetes and prediabetes. You can also check diabetes.org for advice on how to build your menus.
Did you see where she's living? Her medical care isn't optimal.
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mamapeach910 wrote: »tinahagar498 wrote: »Thanks for the advice. It is good to hear from other people that are still eating and enjoying some regular foods!
I have been reading many books and had a look at the GI value of many foods. I will have a look for this book also - thank you! I am feeling dizzy and weak again today. I am not sure if my blood sugar levels may be high or perhaps could they also dip low because of the metformin and restricted carbs?
My doctor did not tell me to buy a home blood glucose monitor however I am thinking of buying one. Is this useful for insulin resistance or is it really only used for diabetics? I am treating myself like a type 2 diabetic as from the books I have read they are both very similar and insulin can lead to type 2 diabetes. Is this extreme of me to think like this?
Op, I am sorry but you are getting lots of nonsense replies on this thread. If you have questions, go back to your dr. If you do not think your dr is qualified to answer, get an appointment with an endocrinolgist. Get a second or third opinion. Insulin resistance does not mean low carb, does not require monitoring blood glucose and most certainly does not require avoiding white, or any other color, food or avoiding fruit. There is a lot of pseudo-science in the replies, and an ocean of nonsense and fad diets in the web. Your dr wants you to lose weight, and balance carbs throughout the day, which is in principle what works for insulin resistance. If you are havign trouble adjusting to meds, let him know. If you need more flexibility in your diet, ask for a reference to a dietician, or see if the hospital/clinic has sample plans for managing diabetes and prediabetes. You can also check diabetes.org for advice on how to build your menus.
Did you see where she's living? Her medical care isn't optimal.
She is living in Chile, not some 3d world country. She said she also has private medical insurance, so can afford a dr. According to WHO, Chile does not rank bad at all regarding medical care: http://en.wikipedia.org/wiki/World_Health_Organization_ranking_of_health_systems_in_2000
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tinahagar498 wrote: »Thanks for the advice. It is good to hear from other people that are still eating and enjoying some regular foods!
I have been reading many books and had a look at the GI value of many foods. I will have a look for this book also - thank you! I am feeling dizzy and weak again today. I am not sure if my blood sugar levels may be high or perhaps could they also dip low because of the metformin and restricted carbs?
My doctor did not tell me to buy a home blood glucose monitor however I am thinking of buying one. Is this useful for insulin resistance or is it really only used for diabetics? I am treating myself like a type 2 diabetic as from the books I have read they are both very similar and insulin can lead to type 2 diabetes. Is this extreme of me to think like this?
It sounds like you are taking charge of your health and a great idea!
Insulin resistance and often times type 2 diabetes can be reversed
I did it.
It took a year and a half from an initial blood glucose test of a little over 300 to fasting glucose of 85.
Carbs were limited to 60-80, vegetable based foods. No sugar or white rice/ potatoes. I had fruit in the morning and had time to burn it off.
It was explained to me that blood glucose meter checks are for a quick snapshot. A1C tests are for a 90 day look at how much glucose is in your blood on average. They kept it very simple for me. It is probably more complex than that.
So I exercised doing cardio specifically to burn the glucose out of my blood on a regular basis. I did some higher intensity cardio to target that fuel source.
It did lower my A1C progressively to the mid 5's. It helped me lose a bit over 100 pounds.
I had a very specific nutrition plan and exercise plan to target those key goals and it worked very well for me.
Hopefully you can work with a Dr and maybe nutritionist and trainer as I did and get a strategy for health tailored just for you by professionals taking care of you personally.
On regular foods: I do eat more carbs at times when I have a fuel need for them. If I am going to run a 5K with some friends I will snarf down a Quest bar and a kiwi fruit or something like that. It never runs my blood sugar up. It just gets burned up as fuel. They are not bad when I use them properly.
Best wishes on your journey.
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mamapeach910 wrote: »tinahagar498 wrote: »Thanks for the advice. It is good to hear from other people that are still eating and enjoying some regular foods!
I have been reading many books and had a look at the GI value of many foods. I will have a look for this book also - thank you! I am feeling dizzy and weak again today. I am not sure if my blood sugar levels may be high or perhaps could they also dip low because of the metformin and restricted carbs?
My doctor did not tell me to buy a home blood glucose monitor however I am thinking of buying one. Is this useful for insulin resistance or is it really only used for diabetics? I am treating myself like a type 2 diabetic as from the books I have read they are both very similar and insulin can lead to type 2 diabetes. Is this extreme of me to think like this?
Op, I am sorry but you are getting lots of nonsense replies on this thread. If you have questions, go back to your dr. If you do not think your dr is qualified to answer, get an appointment with an endocrinolgist. Get a second or third opinion. Insulin resistance does not mean low carb, does not require monitoring blood glucose and most certainly does not require avoiding white, or any other color, food or avoiding fruit. There is a lot of pseudo-science in the replies, and an ocean of nonsense and fad diets in the web. Your dr wants you to lose weight, and balance carbs throughout the day, which is in principle what works for insulin resistance. If you are havign trouble adjusting to meds, let him know. If you need more flexibility in your diet, ask for a reference to a dietician, or see if the hospital/clinic has sample plans for managing diabetes and prediabetes. You can also check diabetes.org for advice on how to build your menus.
Did you see where she's living? Her medical care isn't optimal.
She is living in Chile, not some 3d world country. She said she also has private medical insurance, so can afford a dr. According to WHO, Chile does not rank bad at all regarding medical care: http://en.wikipedia.org/wiki/World_Health_Organization_ranking_of_health_systems_in_2000
Particular town might matter. Since another poster knows exactly where she's living and seemed to think it's an issue, how can we know?
An issue might also be the distribution of the other nutrients she's eating, since she was cutting her fats so low. Carbs for people with insulin issues without protein or fat can be problematic, from what I understand, thus the advice to cut carbs for a quick and dirty way for her to address her issues in the absence of decent medical input on the issue.
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I was diagnosed with Insulin Resistance 3 years ago and have lost 101 lbs using the Insulin Resistance diet book. Before you commit yourself to ANY diet please read that book!
The diet taught me how to eat a 7 protein 15 carb ratio that doesn't exceed 30 carbs at any meal. Essentially, it just taught me how to portion control and eat healthy foods. I've maintained my weight of almost 2 years and it's a diet that you can sustain the rest of your life.
With the help of MFP and a food scale, you can easily reach that ratio everyday. After you start to identify what 30 carbs looks like, you can stop weighing food.
Few Examples of meals: (Choose a protein and carb)
Breakfast:
Protein: Turkey Sausage, Egg and Egg Whites, Left over dinner meats, deli slices, Bacon
Carb: 1 package of instant Grits, 1 cup of chex Cereal with almond milk, 1 package of oatmeal (1 cup), 5 ounces of sweet potato
Lunch
Huge salad with meat and fruit topping
Left over dinner
Dinner:
One serving of meat of your choice
Carbs: Small portion of mac and cheese w/ side salad, half a baked potato or 5 ounces of sweet potato,
Snacks:
Protein: Jerky, Cheese, Cottage Cheese, Nuts
Carbs: Fruit, Quest Bar, Chex mix
I also add veggies to EVERYTHING! Even though they do add a few carbs to your meal, the fiber is good to have in your diet.0
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