I’m NOT diabetic or pre-diabetic and plan to monitor the impact of different foods and activities
@grahamsphillips @Diabetescouk
![](https://pbs.twimg.com/media/ECW_U7wXUAAB8u8.jpg)
Surprised my ave glucose is 6.3mmol/l
3 x glucose by finger prick finds #cgm over-reads by 0.9-1.5mmol/l (have allowed for 10min delay in #cgm but assumes sticks accurate) 🤔
@DrScottMurray
Conclusion: Exercise puts my sugar up. Surprised at this but @lowcarbGP noticed the same
![](https://pbs.twimg.com/media/ECW_YZsX4AAeMUy.jpg)
Will try beer and @lowcarbGP suggests muesli
Reasonable suggestions and comments welcome
2 large glasses of red wine last night DIDN’T ⬆️ my blood sugar 👍😜
Putting my body on the line so you don’t have too 😉
Hate adding to their profits. Ordered BigMac, large fries, choc milkshake + apple pie
Sugar peaked at a whopping 12.3 !😯
Feeling sleepy😴
Testing Alpen tomorrow
Looking forward to ending this..
@Food_campaignUK @HughFW
![Pic to McDonald's meal and graph of my sugar peaking at 12.3](https://pbs.twimg.com/media/ECao52FWkAEXNbp.png)
Will leave it 30 years until my next visit.
Seriously though, the “restaurant” was packed with kids and families. What are we doing to the health of the population? 🤔
![](https://pbs.twimg.com/media/ECaz846UwAQpGTG.jpg)
Glucose high of 9.0 but ⬆️ for 2 hrs😯
Perhaps not a surprise as contains 66g carbs (of which sugars are 21g) per 100g (21% sugar!!!)
My good sized bowl had 25g (over 6 teaspoons!) sugar
Will compare with No Added Sugar Alpen tomorrow
![](https://pbs.twimg.com/media/ECfcRBCXoAAnwqo.jpg)
This is in stark contrast to the Alpen muesli spike this a.m.
Trying grapes next....
![graph of blood sugar dropping after omelette](https://pbs.twimg.com/media/ECgDO7iXYAEBWkh.png)
@lowcarbGP calls grapes "little packets of sugar"
Caused my glucose to rise to 8mmol/l but not as high as I would have thought
![](https://pbs.twimg.com/media/EChXRbVXoAAx4C_.jpg)
Suprised to see only a very small ⬆️ in glucose then a ⬇️
A very different picture from running high intensity intervals 2 days ago which caused a big spike
![](https://pbs.twimg.com/media/EChagRHXkAIUFpf.png)
Original Alpen has 66g carbs (21g sugar)/100g. No added sugar Alpen has 63g carbs (16g sugar) - not much less
Both have wheat, oats and raisins
![](https://pbs.twimg.com/media/EChfhfDWsAYOxXh.png)
Both ⬆️ my blood sugar for 2 hours. A slightly lower spike with No Added Sugar Alpen but not much and it tastes like cardboard 🤢
Clearly, neither is good for me
Decided to avoid both (forever!)
Sourdough bread up next
![](https://pbs.twimg.com/media/ECksRHpXYAE2Ykz.png)
Turns out it causes a similar glucose spike to muesli. A real shame as sourdough is the one high carb thing I miss (crave!) most
Beginning to see @lowcarbGP is correct (again!):
COMPLEX STARCHY CARBS ⬆️GLUCOSE JUST AS MUCH AS SUGAR
![](https://pbs.twimg.com/media/EClzHnCXsAAS-YS.jpg)
phcuk.org/wp-content/upl…
![](https://pbs.twimg.com/media/ECmCFRpXYAEpOIP.jpg)
No impact on my blood sugar at all
CONCLUSION: I can eat fantastic, tasty, real food without putting my glucose up👍
![](https://pbs.twimg.com/media/ECmpOxAX4A4_vGp.jpg)
Same breakfast on 2 days:
On left with 200ml semi-skimmed milk
On right with 200ml single cream
CONCLUSION: Increasing the fat content does seem to reduce spike in glucose
This really surprises me🤔
![](https://pbs.twimg.com/media/ECqRgCgX4AsAN41.png)
Running on L
Swimming on R
Both at max effort
CONCLUSION: Unlike running, swimming does not seem to cause a spike in my glucose. I wonder why 🤔
Can you explain @ProfTimNoakes ?
Perhaps running is more stressful on the body
![](https://pbs.twimg.com/media/ECqVT45WsAAX-Hn.png)
It caused a small spike to 8mmol/l - less than the spike of 8.8mmol/l after 2 sweet Victoria plums
Conclusion: Some fruit is sugary
Interestingly, strawberries and raspberries don't ⬆️ my sugar at all
![](https://pbs.twimg.com/media/ECrLAYTXkAAnm3G.png)
phcuk.org/wp-content/upl…
![](https://pbs.twimg.com/media/ECrMXKUX4AEmmUl.jpg)
SUGARS DROPPING !!!
Root vegetables are fairly high glycaemic load but celeriac seems OK👍
![](https://pbs.twimg.com/media/ECrz9QAWwAA_cck.png)
Conclusion: Porridge puts my sugars up in a similar way to muesli.
Perhaps not a surprise as both made with grains
![](https://pbs.twimg.com/media/ECu0OJQXoAAsjB0.png)
150 ml of oat porridge causes a rise in blood sugar the same as 4.4 teaspoons of sugar 😳
Will be experimenting with pasta including pasta chilled overnight.
Putting my body on the line so you don't have to 😉
![](https://pbs.twimg.com/media/ECu1zPLXYAArMeV.jpg)
Caused very high and prolonged spike in my blood sugar
Have been asked to test the impact of chilling cooked pasta overnight then reheating, so I've cooked 120g of pasta, now chilling for an identical meal tomorrow
![](https://pbs.twimg.com/media/ECv5OJDXoAITRWf.jpg)
phcuk.org/wp-content/upl…
![](https://pbs.twimg.com/media/ECv6v6_WkAEZmI_.jpg)
I love chickpeas and use them a lot so very relieved 😀👍
@HelenHeat0n
![](https://pbs.twimg.com/media/ECw-bmKXsAAyrx0.jpg)
On Left, high intensity intervals at max effort
On Right, a social run with friends
Bigger spike in blood glucose with high intensity work out. Perhaps not surprising.
Presume it's a respone to ⬆️ adrenaline and cortisol
![](https://pbs.twimg.com/media/ECzvEqQWwAEtm_O.jpg)
2 identical meals EXCEPT:
Bottom graph is pasta carbonara, 120g freshly cooked dried pasta
Top graph is 120g dried pasta, cooked, chilled overnight and reheated
CONCLUSION: Cooking, chilling then reheating does reduce the height of my glucose spike (a bit)
![](https://pbs.twimg.com/media/EC065RDXUAAnMwF.png)
I shouldn't be surprised that it put my sugars up
Starch (eg in potatoes, rice, wheat, oats) is made up of a simple string of glucose molecules "holding hands" and our bodies rapidly break it down into glucose
Here's a starch molecule:
![](https://pbs.twimg.com/media/EC09dkvWkAIqnNS.png)
Bolognese made with high fat (20%) minced beef (butcher makes it specially for me), buffalo mozzarella, tomato salad with olive oil on a bed of steamed courgette
No rise in blood sugar at all
Meat hasn't put up my sugar: I've tested minced beef, ham/bacon, duck +chicken
![](https://pbs.twimg.com/media/EC2FFCdX4AonAeZ.jpg)
Gorgeous day
Water temp 18℃
Tiny rise in blood sugar to 7.5mmol/l then quickly back to normal
Conclusion: Spending time in beautiful outdoor spaces is hugely important for my wellbeing👍
![](https://pbs.twimg.com/media/EC4vEqzXkAEwqCV.jpg)
Sure the pineapple juice is the major cause as all fruit juices are very sugary, 200ml apple juice has aquivalent of 8.4 teaspoons sugar
![](https://pbs.twimg.com/media/EC6gyWXWsAAO9ot.png)
Roast pork, crackling, apple sauce (no sugar), broccoli, mashed carrot/swede + butter
Note: NO ROAST POTATOES!! Will cook some tomorrow to isolate the impact they would have had
Conclusion: Roast dinner doesn't affect my sugars IF I AVOID POTATOES
![](https://pbs.twimg.com/media/EC7Iym-XoAAmW8U.jpg)
No sugar spike at all!
Delicious and filling. Swam 2 miles and didn't feel hungry
NB You need to search for 10% fat greek yoghurt
![](https://pbs.twimg.com/media/EC-w95MWwAE6dS0.png)
![](https://pbs.twimg.com/media/EC-8bxvX4AEYFgo.png)
Conclusion: I can enjoy a full roast dinner but I should avoid the roast potatoes
![](https://pbs.twimg.com/media/EC_tG96XYAAzR4K.jpg)
This patient of mine does brilliantly with #LCHF but he is addicted to bread and potatoes. Every 1-2 years he falls off the wagon and his HbA1c shoots up
A brief chat at the surgery and he’s back on track (at least for another year of so!)
![](https://pbs.twimg.com/media/EC_9w1uXsAAYDEe.jpg)
Mashed carrot + swede with fresh tomato sauce
Conclusion: Again, meat doesn't seem to spike my sugar and neither does carrot + swede. A surprise to me as they're root vegetables
![](https://pbs.twimg.com/media/EDAVnLwWsAE-lEi.jpg)
More soon.....
![](https://pbs.twimg.com/media/EDDS8PhXUAAYZ44.jpg)
And I don't have diabetes - yet!
Anyone surprised? I'm not.
Many of my patients diagnosed with Type 2 diabetes were drinking lots of fizzy drinks 🤔
Will be drinking a can of @DietCokeGB later today
![](https://pbs.twimg.com/media/EDD0LjRXUAEMjmU.jpg)
"You can't beat the feeling" say @CocaCola but perhaps you can beat diabetes by avoiding it
"Have a coke and a smile" (if you still have your teeth)😉
![](https://pbs.twimg.com/media/EDFljhbXkAAPFqQ.png)
Conclusion: Green veg is fine for my blood sugars - I've tested cabbage, peas, broccoli and kale so far. Salmon seems fine too 👍
![](https://pbs.twimg.com/media/EDHfRyoWkAAonzu.jpg)
No impact on my blood sugar at all
Conclusion: Now tested a number of dairy products eg milk, cream, cheese (cheddar, parmesan, mascarpone, mozzarella), butter + eggs.
None affect my blood sugar at all🤔
![](https://pbs.twimg.com/media/EDIrdsdXoAANp5W.jpg)
It's a worry for me that these drinks are marketed as "healthy options". Often to children
At 12g sugar/100ml, my 500ml drink contained the equivalent of 15 teaspoons of sugar 😳
![](https://pbs.twimg.com/media/EDI8hhsWwAA-rzr.png)
No impact on my blood sugar at all
Conclusion: I could eat this sort of simple, healthy, gorgeous food every day (and usually do)
![](https://pbs.twimg.com/media/EDKq5QIXoAA2cb6.jpg)
I've met so many amazing people @parkrun whose lives have been transformed by the weekly 5k events
I've written about my most inspirational, unsung heres here👇
blog.parkrun.com/uk/2018/12/10/…
![](https://pbs.twimg.com/media/EDSwDOrXYAEW8E2.jpg)