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Optimal diet for sugar/insulin issues, autoimmunity and inflammation?

Answered on August 19, 2014
Created December 13, 2012 at 7:50 PM

Looking at this quickly I want to say VLC or LC paleo.

BUUUT as is known VLC or LC actually induces insulin resistance long-term. Which is an issue, because even after busting my butt on a VLC or low-carb and losing/gaining 60 pounds either way I've never had my fasting glucose budge from 90 +/- a point or two. To be entirely honest with you, I'm completely terrified to get my bloods done at this point (5'0 186 lbs) so I'd rather just assume I'm diabetic or on my way, which saddens me. Hence why I want to do something about this.

I've got a lot of inflammation markers (like chronic ugly acne, sore joints etc) and with those some autoimmune and probably insulin issues.

Given budget (think reallly broke student with a disability here guys, like really broke) and other factors what I'm thinking of doing is:

-No eggs (did more research in response to my other question), nightshades, seeds/nuts -small amount of high quality seafood (can't eat meat-heavy and have issues with eating animals, don't have the funds either) -large amount of veggies and fruit (with some starchy/sweet to walk the fine line between dropping insulin but maintaining actual sensitivity---not simply lowering the BG momentarily as VLC or LC does--not sure if this makes sense but I'm hoping you get what I mean). -coconut oil, probiotics and a bone meal/coral calcium supplement with vit D (this has actually appeared to have healed up some cavities)---interested more in the coral calcium due to it having higher vit D3 levels and my being in Canada and not being able to get out much even in summer.

I have a disability and with the extra weight on my bones especially exercise for me is going for a walk, no running or weight-lifting is really possible for me. Even when I was lighter (135 or so) my body just...I cannot manage a run. Not to save my life. Due to the cerebral palsy my body works harder and gets burnt out faster, not to mention builds up more lactic acid (which hurts, a lot). Even being lightly active (like lugging laundry and being on my feet moving/carrying things) wears me right out.

Basically what I'm aiming for is reducing inflammation, ACTUALLY improving insulin/blood sugar/fasting blood sugar issues (meaning being able to eat a reasonable carb load--say 100 g a day) and ways to achieve health while being exercise-challenged.

Ff1dbd6cecad1e69a8234fb2c2c5c5ed

(1409)

on December 14, 2012
at 03:51 PM

Expert opinions vary as to what level of glucose will do damage, I'd say from 130-140 upwards is BAD. How fast you reach your peak level (and go back down) will mainly depend on the fat content of your meal. As for sardines: can you get fresh sardines? They need to be very fresh as they spoil quickly, but I find frozen ones very good. Buy small sardines, gut them and fry, grill or pickle them.

3d026326a7512616b108c9a1b2086bef

(78)

on December 14, 2012
at 03:04 PM

I try to do more fruit than veg in the form of berries simply cuz they seem to be easier on my gut than veggies but will keep that in mind. Will look into the MCT's thanks :) My Cerebral Palsy form is basically long story short brain damage causing spasticity due to misfiring nerves/neurons which feels a bit like flexing all the muscles in your back and limbs simultaneously (even the contradictory ones where one needs to relax for the other to flex) and then trying to move around with it. Will pick up a meter too and see if I can get an idea of where my postprandials are at.

3d026326a7512616b108c9a1b2086bef

(78)

on December 14, 2012
at 02:59 PM

LOL I don't mind sardines just need to know how to prep them to avoid that canned fish taste all the time...after a while it starts to get right gross.

Eed7dabde3d61910685845e04605267f

(2934)

on December 14, 2012
at 07:35 AM

I assume this is something to do with the omega 3s? By the way, could you say anything about readings a fair few hours after a meal lingering at around 6.0/108? I've been looking around and it seems okay but this has been happening to me a bit when i've been testing lately and am unsure exactly how to apporahc it...

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3 Answers

1
Ff1dbd6cecad1e69a8234fb2c2c5c5ed

(1409)

on December 14, 2012
at 06:57 AM

Get yourself a meter. Blood glucose in the nineties is not bad if you don't spike it, so measure post-prandial levels - they will tell you if your diet is good for you. And I do hope you like sardines, because given the circumstance you should eat loads of them.

Eed7dabde3d61910685845e04605267f

(2934)

on December 14, 2012
at 07:35 AM

I assume this is something to do with the omega 3s? By the way, could you say anything about readings a fair few hours after a meal lingering at around 6.0/108? I've been looking around and it seems okay but this has been happening to me a bit when i've been testing lately and am unsure exactly how to apporahc it...

Ff1dbd6cecad1e69a8234fb2c2c5c5ed

(1409)

on December 14, 2012
at 03:51 PM

Expert opinions vary as to what level of glucose will do damage, I'd say from 130-140 upwards is BAD. How fast you reach your peak level (and go back down) will mainly depend on the fat content of your meal. As for sardines: can you get fresh sardines? They need to be very fresh as they spoil quickly, but I find frozen ones very good. Buy small sardines, gut them and fry, grill or pickle them.

3d026326a7512616b108c9a1b2086bef

(78)

on December 14, 2012
at 02:59 PM

LOL I don't mind sardines just need to know how to prep them to avoid that canned fish taste all the time...after a while it starts to get right gross.

1
3846a3b61bc9051e4baebdef62e58c52

(18635)

on December 13, 2012
at 10:29 PM

D3, Tumeric, eat your O3's as fish.

Consider getting labs even if your scared of it so you can at least have a base line to compare to after changing your diet for 60 days. Then compare.

0
443d09cb00d7c8ba7c28fdfe7bed3f5e

on December 14, 2012
at 10:04 AM

I would recommend getting an accurate Postprandial glucose test. No harm in getting some markers/guidline. If you find you can tolerate carbs fairly well, then you might want to incorporate some more "healthy carbs" (and I use that term loosely). Also, how much fruit are you consuming? you said "large amount of veggies and fruit", that can mean various amounts. In my opinion I'd either fully drop the fruits and substitute them with more veggies, preferentially different kinds. I believe a PROPERLY conducted VLC diet will not cause any insulin resistance, just look into Stephen Phinney or Jeff Volek.

I'd also consume more herbs and spices in your diet/cooking, as they offer virtually no calories, yet tons of minerals/phytonutrients. I know Cinnamon increases insulin sensitivity, slightly even increases metabolism, but I'm not certain on if Cinnamon increases Whole Body Insulin Sensitivty, or just muscle tissue sensitivity. As others have said, supplement with D-3, consume the D-3 with a fat laden meal to ensure optimal absorption, I'd recommend MCT's. I know it is considered safe and completely non-toxic to take up to 1k IU's per 25lbs, and considering you have disabilities and don't get outside frequently, I think that would be safe, maybe even more (I'am no doctor though, research it yourself I'd advise). If you cant' consume large amounts of fish, possibly supplement? or supplement with Cod Liver or Krill Oil rather than fish oil.

Since you can't do much exercise, I'd definitely walk as much as your body allows without causing excessive stress/possible injuries. I'm not familiar with cerebral palsy, but if Yoga is possible, I'd do that. You can do "Gentle" Yoga, which doesn't stress you nearly as much, and I would imagine that would only increase your flexibility and vitality. I would also look at the sites curetogether or patientslikeme and search up your disorder(s) and you can find remarkable info on various treatments/protocols/medicines/etc. to help you. the forums are usually friendly as well. Hope this helps.

3d026326a7512616b108c9a1b2086bef

(78)

on December 14, 2012
at 03:04 PM

I try to do more fruit than veg in the form of berries simply cuz they seem to be easier on my gut than veggies but will keep that in mind. Will look into the MCT's thanks :) My Cerebral Palsy form is basically long story short brain damage causing spasticity due to misfiring nerves/neurons which feels a bit like flexing all the muscles in your back and limbs simultaneously (even the contradictory ones where one needs to relax for the other to flex) and then trying to move around with it. Will pick up a meter too and see if I can get an idea of where my postprandials are at.

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