No doubt there is massive individuality to this query, and also the slightly annoying situation that it takes your body a while to adapt so changes are hard to monitor.
For someone metabolically damaged like myself, my body seems to react the same in terms of a blood sugar/insulin surge, then drop 2-3 hours later to say a cup of cooked carrots, as it would to a slice of white bread. I've been off SAD foods for a long time.
Due to exclusion of grains and beans, paleo doesn't seem to have any low-GI carbs that can buffer the blood sugar response.
I've done 3 individual n=1 weekly experiments
Eat day I eat 6 smaller meals, the composition of which is typically 100g of a meat source (chicken breast, beef pattie), 3 tbsp of a healthy 'paleo' fat (lard, olive oil, tallow, coconut oil etc) and a side of non starchy veg. Due to not amounting to many additional calories, and only totalling an additional 50 odd grams of carbs a day, I've simply added the below to some of these meals as an experiment. I'm coming from a position of being very underweight.
- mainly less dense sweet carbs such as carrots, beets and squash. Quite spikey in mixed meals (with protein and fat) but not too aggrevating to the gut/digestion.
- predominantly white rice as a carb source, about 15 grams per meal. Resulted in rapid absorbtion, headaches, hunger and cravings, although much less problematic to the bowels.
- 'paleo' starchy carbs - yams, sweet potatoes, occasional boiled new potato's. Slightly steadier when included in mixed meals, although horrible for digestion. Frequently constipated and still somewhat craving the sweetness. Gut very irritated.
Some basic supplements I take throughout - natural calm, fish oil, chromium, now super enzymes and additional ox bile.
So no clear winner. I didn't experiment with fruits as it felt too risky. The only thing I have noticed is I tolerate carbs much better in the evening, so swings are predominantly only felt during the day. I come from a position of being quite underweight and a probable Candida/leaky gut problem, hense this dilemma of safely having enough carbs to maintain/put on weight whilst not aggrevating digestion, blood sugars and cravings.
Does anyone have hypogylcemia and comfortably able to maintain a carb level around the 100g mark? With minimal impact on digestion and keeping cravings at bay? The 'meat and potato's' mix really does a number on my gut it seems, even with supplemental support.
asked byMatt_6 (323)
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on March 21, 2011
at 07:12 PM
as someone who's been metabolically damaged(overweight since infancy and have carried around from overweight to obese levels of bodyfat my whole life- even during periods of heavy exercise) 4-5 months of vlc'ing and then throwing some potatoes in the mix to test out the situation has led me to believe that getting blood sugar levels and insulin response to behave is a matter of time. for me, the formula was a period of vlc for healing the metabolic derangement and insulin sensitivity issues(this, of course, varies by individual), a slow ramp up to adding in more starchy carbs to ease yourself out of physiological insulin resistance, then find the upper limit of your carb tolerance and stay under it. i think a really smart way to ramp up carb intake when easing out of vlc or zc is to eat starches after workouts exclusively. in my experience, it taught my body the proper way to deal with glucose. it almost feels like it was learning how to deal with carbohydrates for the first time. yesterday, i ate a meal consisting of a 20 oz steak and 3 large russets. i felt no insulin spike or the drowsiness that used to accompany such a meal. i typically will eat anywhere from 6-10 potatoes a week.
on December 09, 2013
at 10:49 PM
I have reactive hypoglycemia/ insulin resistance, but I do find I can have small amounts of paleo carbs with no problem as long as I'm eating plenty of fat and adequate protein with it. I can eat a 1 1/2" diameter new potato, red potato, or purple potato, half of a small sweet potato, a small serving of winter squash (delicatas, YUM!), 2" piece of banana, a tablespoon or two of rice without ill effect--usually with plenty of fat. I try not to push it beyond that point. I can do the same with small servings (yes, I count out 20 blueberries!) of low glycemic fruits (berries and melon). I usually keep my carbs under 50 gm. (total) per day, but these can push it over--so I don't eat them daily.
Portion size is key. I'm eating a very small portion of these things, not the standard portion-size. Just enough to enjoy the taste.
on August 02, 2011
at 05:49 PM
All I can tell you is my own personal experiences with repairing my metabolism. Several years ago I was in pretty bad shape. It was at that point that I found low carb eating in the form of the Atkins diet. I stayed on that eating plan - VLC - for about two years. At the end of the two years I just couldn't take the restriction anymore and I went back to my old way of eating. What I found at that point was that I could now tolerate a lot more carbs than I could before. Somehow eating VLC had repaired a lot of the damage. As long I didn't eat sugary foods on an empty stomach I could now handle them pretty well. I would say if you are having trouble with these foods then don't even think about reintroducing them right now. Give your body time to heal itself.
on April 26, 2011
at 06:53 AM
Have you tried eating the potatoes first and then eating the meat? I have also digestive problems. Well the only starch i can eat is really rice or potatoes, and i never have probs with potatoes if they are well cooked. Could also try mashed potatoes thats might be easier to digest. Add lots of butter to the potatoes really helps me both feel full and get everything digested.
on March 07, 2011
at 05:01 PM
I would try soaked brown rice using this method http://wholehealthsource.blogspot.com/2009/04/new-way-to-soak-brown-rice.html
and cooking it as congee or arroz caldo with good broth http://www.myfilipinorecipes.com/poultry/
or even cooking an oxtail with the rice
Another tip is to mix canned pumpkin/squash with broth.
on February 20, 2011
at 10:10 PM
I have reactive hypoglycemia, so I go zero carb http://zeroinginonhealth.com. That's what works for me. Don't worry about the people who say you have to have your veggies.
on February 20, 2011
at 06:26 PM
I had/have reactive hypoglycemia and would, for example, have a terrible insulin rollercoaster effect from eating a banana on an empty stomach, but do just fine with potatoes. I always eat carbs in the context of a meat-heavy meal though, so that may be the answer. You might want to try eating fewer, larger meals. Try eating 3 times a day with 1 russet potato split between the 3 meals.
My gut feeling is that it's fructose, not glucose, that triggers it, which is strange considering that fructose itself doesn't produce an insulin response. I feel much less well when I eat sweet potatoes instead of standard potatoes.
on February 20, 2011
at 05:34 PM
I wish I could eat just meat and potatoes. I consider it my favorite meal.
But I have terrible hypoglycemia, which causes fatigue and "abnormal hunger." I could eat and eat all day long because I feel so tired.
As much as I love potatoes and wine, I think 30-50 g of carbs per day works best for me.