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Primal not enough?



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  • #16
    I don't know what exact plan FireFinder followed until now... even you claim to be Primal, so... and I do not endorse the need for any extremes, just that it has been referred to work both ways... whatever works is the right plan (for you, or in this case for FF...) perhaps she'd be better off replacing sat fats with monounsaturated...

    Dr. Rangan Chatterjee:

    However, if you have a diagnosis of type 2 diabetes or if you have been told you are at high risk or if you have significant abdominal obesity, here are 11 ways to start reversing the effects immediately:
    1. Avoid ALL refined carbohydrates. That means no pasta, rice or bread (even wholegrain bread will spike your insulin)
    2. Avoid ALL added sugar. If your body is already in a state where you cannot process carbohydrates and sugars properly, you are going to have to take steps to fully eliminate all sugars, at least in the short term.
    3. Avoid ALL sweet drinks. It is best to stick to water, tea, coffee.
    4. Do not be scared of good quality, healthy, natural fat – avocados, olives, almonds etc. Don’t worry about this causing you to put on weight. A study published in 2003 showed that people who supplemented their diet with almonds lost more weight than those who supplemented with so-called “healthy, complex carbs”
    5. Do not waste your energy counting calories. Concentrate on the quality of the food that you are eating and the calorie control will take care of itself.
    6. FEED YOUR GUT BUGS, not just yourself. There are trillions of bugs that live in your gut – their health is critical in determining your health. Many studies show links between the state of your gut bugs (your microbiota) and type 2 diabetes. Start improving the health of your gut immediately by eating five servings of different coloured vegetables each day. The non digestible fibre in vegetables is the preferred food for your gut bacteria and when your gut bugs are happy, you will be happy. The wider the variety of colours, the more phytonutrients you will be getting.
    7. Do my 5 minute kitchen workout once a day. This could be before breakfast, lunch or dinner – whatever works for you.
    8. If you like to snack, keep some high fat healthy snacks with you, such as olives, nuts or hummus. When you snack on refined carbohydrates such as biscuits, you go on a blood sugar rollercoaster that results in you feeling hungry shortly after. Fats, on the other hand, will keep you fuller for longer.
    9. Include high quality protein and fat with EVERY single meal. This helps to stabilise your blood sugars and promotes satiety and fullness, making it less likely that you will want to reach for dessert after your meal.
    10. Eat your meals sitting down at a table. Eating on the sofa while watching TV encourages a mindless form of eating – this can lead you to eat higher quantities than you otherwise would. If you sit at a table and concentrate on what you’re eating, you are more likely to enjoy your food, feel satisfied at the end of your meal and eat less.
    11. Consider a form of regular fasting (more to come in a later blog), such as intermittent fasting or time-restricted feeding (TRF). TRF means eating your calories during a specific window of the day, and choosing not to eat food for the rest. It’s a great way to reduce insulin levels in your body and help undo the effects of chronically elevated levels.
    Last edited by lovebird; 04-04-2017, 11:47 PM.
    "Don't sweat the small stuff and relax about the whole process"


    • #17
      From that same article by dr. Chatterjee:

      "What does that mean in terms of actual FOOD CHOICES though?

      When I say healthy, natural fat – think nuts and seeds, avocados, omega 3 fats (found in almonds, flax seed and cold water fish, like wild salmon, herring, mackerel and tuna), extra virgin olive oil and whole eggs.

      And when I talk about reducing certain carbohydrates, I mainly mean reducing your intake of refined carbohydrates such as pasta, rice and bread. Non starchy vegetables (such as broccoli, cabbage and cauliflower) are fine and can be eaten in abundance. Many fruits are packed with carbohydrates, so if you’re trying to reduce your carb intake, try and limit your intake to low-carb fruit, such as rhubarb, watermelon, berries, peaches and blackberries."
      "Don't sweat the small stuff and relax about the whole process"


      • #18
        Originally posted by FireFinder View Post
        My A1C shows pre-diabetes. I've been eating a moderate carb (50-100g /day) and exercising regularly with no change over the last 4 years. Doc prescribing metformin to aid in diabetes prevention. Anyone have experience here?
        There are quite a few reasons the OP's diet could contribute to the diabetes disease state. The carbs could be too high overall, or coming from problematic sources (for example, most gluten-free products are horribly hi-glycemic, made that mistake already!) One would need more details about the actual diet to really evaluate it. Another example is dairy products, which are insulinogenic regardless of their carbohydrate content. Not a problem for most people, but those of us with insulin resistance issues have to consider it as a potential problem.

        There is a Toronto kidney doc named Jason Fung that has many blog posts and videos ( that get into the nitty gritty of the diabetes/obesity process and he has had success with helping many patients get off meds and reduce or eliminate taking insulin. His work makes sense to me and I'm having good results already using his insights (had a FBG of 90 yesterday, the lowest since starting low carb eating 5 months ago.)

        There are other docs using other dietary approaches...high carb/low fat (though vegetable fiber is processed by gut bugs into fatty acids, so...?), vegan, etc. But I don't want to eat that way and carbs don't work for me at this point, so fuggeddaboudit!

        Late 50s, post-menopausal, low carb with some dairy, following the 5 Leptin Rules, taking ThyroGold, eating lots o' fiber and zero wheat with great results. My Primal Journal