2

votes

Diabetic exchange? (Wanting to transition to intuitive eating.)

Answered on August 19, 2014
Created January 22, 2011 at 7:58 PM

It is my understanding that Paleo has been demonstrated to be beneficial to those with diabetes, so hopefully my train of thought isn't too far off here. I'm curious as to how the Paleo diet ("diet" meaning how one eats, not necessarily as a manner of weight loss) would appear in diabetic-exchange format.

For myself, I'm mostly interested because I have a hideous addiction to counting calories, and I'm desperate to stop. I think if I moved more to an exchange-based system, it might help me transition from counting to more intuitive-style eating and permit me to stop fixating on numbers, and rather more on healthy portions.

I'm not sure, though. What do you guys think? What would a paleo diabetic-exchange diet look like to you? What does your diet look like, if you broke it down into exchanges?

Thank you! :)

ETA: I figured I ought to clear some things up. :)

I'm not diabetic, though I am wanting to keep an eye on my health. I'm at a healthy weight, but I have struggled with an eating disorder in the past. I'm a reformed vegetarian, which means I have done my time with high-carb and I'm so over it (I still enjoy 2-3 pieces of fruit, some nuts/seeds, and dark chocolate daily, though).

When I was a vegetarian, I tried to transition into IE (intuitive eating) but failed horribly, which I now -- in retrospect -- believe was mostly because I'm intolerant to most vegetarian proteins (I can't eat dairy, gluten, soy, most legumes, etc, and I recently discovered that it was all the grains that I eat that was making me so sick in the past). Due to these dietary restrictions, I messed up my body horribly and gained weight. I'm not overweight or underweight, but I am very OCD and struggle with overcoming my fixation on numbers. I just want a healthy balance and a healthy relationship with food, and to put my ED behind me and not let it control me anymore.

Also, just to throw that out there, I eat ~2000 +/- calories a day, so undereating isn't an issue for me right now, but because I don't trust myself to "know how" to eat properly. I'm hoping you guys can help point me in the right direction here on learning how to eat to nourish myself properly. :)

74f5d2ff6567edd456d31dfb9b92af61

(5227)

on January 23, 2011
at 04:33 AM

That is excellent advice, thank you! I like how you answered it from a psychological perspective, too, and that thrills me to think that this might improve my mental health. :D I have a blood sugar monitor somewhere around here; I'm going to start testing and see what it reveals. Thanks, Eva!

06d21b99c58283ce575e36c4ecd4a458

(9948)

on January 23, 2011
at 03:47 AM

Eva, from what I can read, biotin deficiency is very rare and the link to egg whites only applies to the excessive consumption of raw egg whites. That can only occur eating raw whites and the avidin binds to the biotin and passes through the GI track unreleased. The requirements for biotin are very small and almost all foods contain some biotin. Just cook the the whole egg and the white is not a problem.

62ed65f3596aa2f62fa1d58a0c09f8c3

(20807)

on January 23, 2011
at 02:23 AM

Egg whites should be consumed in moderation because they have avidin which binds biotin and heavy consumption results in biotin deficiency.

74f5d2ff6567edd456d31dfb9b92af61

(5227)

on January 23, 2011
at 01:32 AM

Oops, I haven't checked my email today! -flies over to gmail to check-

74f5d2ff6567edd456d31dfb9b92af61

(5227)

on January 23, 2011
at 01:31 AM

You're sweet to say so. Thank you. :) I think it's mostly the OCD because my brain is afraid three pounds will become five will become ten will become twenty. x) So, it's not so much that I feel fat, but "helpless" and "out of control". I was just thinking that your GW sounds awesome and healthy. :) It's awesome that you've been able to overcome so much to get to a healthy weight.

7e746be2f0e550a8cd7df881322ae705

(18701)

on January 23, 2011
at 01:30 AM

I emailed you earlier today! Did you get it?

74f5d2ff6567edd456d31dfb9b92af61

(5227)

on January 23, 2011
at 01:28 AM

If you want to move this chat to email or FB, feel free to add/PM me! :)

7e746be2f0e550a8cd7df881322ae705

(18701)

on January 23, 2011
at 01:27 AM

Three pounds is nothing! You'll have it in no time. A difference of three pounds though, should not make you feel slim vs. FAT. It's barely anything. I know YOU can tell, but others probably can't. I'm sure you are gorgeous and healthy even with the 3lbs.

74f5d2ff6567edd456d31dfb9b92af61

(5227)

on January 23, 2011
at 01:26 AM

Nah, nobody is tired of us. ;) If anyone is as near as interested in psychology as I am, they'd find us fascinating. I quite enjoy conversing with you! I concur: raising calories to maintenance is bloody frightening. I kept losing the first time I tried to raise mine, which is how I figured out my maintenance numbers in the first place. I hope I can maintain on higher on Paleo; I rather like food. :P

74f5d2ff6567edd456d31dfb9b92af61

(5227)

on January 23, 2011
at 01:23 AM

Ha, we keep over-talking each other here. :D Your story is inspiring! It definitely gives me hope. I think you're right: counting keeps me stable. It's when I'm not that I get all kinds of anxious and snippy. Paleo has helped me shift two of those pounds (without cutting calories!) and I have three to go. Gawd, I look forward to feeling slim again! Thanks for the advice. <3

7e746be2f0e550a8cd7df881322ae705

(18701)

on January 23, 2011
at 01:22 AM

Everyone is probably bored of our long ED binge exchanges, but that's okay. We get each other. I hit my first goal and then wanted lower. My final goal was 136 which is officially "normal" for 5'2". I tried putting a buffer in there, but I really don't like how I look at 130. I like 135-137. I just do. It looks good on me. Let's hope you are as happy as I am at your goal weight. I really don't want to go lower, so raising my calories has been a bit mental, but I'm doing it and not gaining, so that was exciting!

7e746be2f0e550a8cd7df881322ae705

(18701)

on January 23, 2011
at 01:20 AM

LOL Kaz, we really are so much alike. I think part of why I like putting all the food in the night before is so I know what to expect and what I have to look forward to. I used to get really freaked out when "the plan" went awry and would use it as an excuse to eat crap, but I've gotten much better about that.

74f5d2ff6567edd456d31dfb9b92af61

(5227)

on January 23, 2011
at 01:19 AM

I think once I move back into maintenance (last stubborn three pounds!) I'll relax a bit, but I guess I'm always going to have that voice in the back of my mind going, "You gotta keep that buffer, Kaz, or you're gonna get fat again." Funny thing is, I never thought of myself as obsessively moving toward my goal, but now I think about it, yeah: if I can't monitor and track to lose these couple pounds, I'd get pretty antsy. S'okay, I like your brand o' crazy. Reminds me of mine. xD

7e746be2f0e550a8cd7df881322ae705

(18701)

on January 23, 2011
at 01:17 AM

Personally, while you are trying to lose, I would keep counting. Like you said, you have a stressful semester ahead. Get through that, get to your goal weight and then once you are where you are at you can worry about fixing the mental part. I do think I get closer and closer to fixing it all the time. 6 years ago I was obese, 4 years ago I still had huge problems with binging, 2 years ago I was still taking Xanax, every day brings new confidence and strength. <3

74f5d2ff6567edd456d31dfb9b92af61

(5227)

on January 23, 2011
at 01:16 AM

I have no idea when I'm full, either, and I have trouble telling the difference between hunger and boredom. I also have a bad habit of treating hunger like an emergency that must be immediately remedied because, you know, if I don't eat right away, I may very well waste away and die on the spot. >.>; If I'm not overfull, then I'm not satisfied. That's part of the reason that I count, so I can eat until my tummy is somewhat stuffed but then I can check my numbers and go, "Thank God, I still have room for dinner (and dessert) tonight." I'm so neurotic. :)

7e746be2f0e550a8cd7df881322ae705

(18701)

on January 23, 2011
at 01:15 AM

We do seem to have a lot in common. I don't actually weigh/measure that often anymore, but I am done actively losing, so I have a little more leeway. When I was really pushing to hit a goal, I was obsessive about it. I do feel much, much more laid back now that I am maintaining. I've raised my cals from 1200 to 1500. I do worry about my numbers though which is part of why I put everything in the night before, to make sure I get the ratios just the way I like them. So, I'm kind of crazy, but in a healthy way? :p

74f5d2ff6567edd456d31dfb9b92af61

(5227)

on January 23, 2011
at 01:13 AM

That's helpful to know. I like that you give yourself freedom to eat whenever you're hungry. That's something I want to start practicing. :)

74f5d2ff6567edd456d31dfb9b92af61

(5227)

on January 23, 2011
at 01:11 AM

Goodness me, I am the exact. same. way. I've been counting religiously for approximately three years, and could probably tell you down to the gram the amount of food I eat per day, too. (I weigh EVERYTHING.) If I try to move to IE, my brain does the same thing: "Oh, I don't have to be accountable for this, so why not grab another?" Thank you for making me not feel as alone in this. :)

74f5d2ff6567edd456d31dfb9b92af61

(5227)

on January 23, 2011
at 01:06 AM

I meant, I was buying cartons of egg whites, to avoid eating the yolks -- I was using them as a "crutch" to avoid eating "real" food. :) Thanks for the suggestions!

7e746be2f0e550a8cd7df881322ae705

(18701)

on January 23, 2011
at 12:56 AM

Heh, I had another sentence on this post about the fact the trying to eat intuitively might make you anxious, but I decided to try and be positive and not mention that. I don't know, Kaz. I know I can't eat intuitively. I don't know when I'm full. I also overeat when I attempt it. As soon as my brain has an excuse to eat more, it takes it. I'm really okay with counting though. I've been doing it for over 6 years. I usually log it all the night before and then just stick to the plan during the day.

431274eafd914ee34d9c57262c1f617a

on January 23, 2011
at 12:46 AM

Yes, absolutely....go for the fattier cuts! Sometimes they're less expensive too!

431274eafd914ee34d9c57262c1f617a

on January 23, 2011
at 12:45 AM

OK....misunderstood because of the references. If not diabetic then protein shouldn't be an issue. My diet is "high protein" as defined by conventional wisdom and high fat, very low carb because I have to keep it low to not gain. Like I said, I eat meat/fish/fowl and add veggies/fruits more as a garnish, side dish. I also eat only when hungry, so it can be once a day or 5 times a day....but usually 2-3 times.

74f5d2ff6567edd456d31dfb9b92af61

(5227)

on January 22, 2011
at 10:54 PM

I'm not actually diabetic, but I thank you for your reply. You offered some good advice, which I appreciate. :) I've had blood sugar issues before in the past, though, so it's not a bad idea for me to keep an eye on things. I agree, the ADA's exchanges are terrible. My hope was mostly for a paleo-esque exchange, ie, Breakfast: 4 protein, 3 fat, 1 fruit, or something similar. :P

74f5d2ff6567edd456d31dfb9b92af61

(5227)

on January 22, 2011
at 10:38 PM

Oh, and I like the last bit you said, about learning about the nutritional quality of food. :) I'm actually pretty solid on that; Paleo has helped me overcome many hangups about food (I've ditched egg whites and am not afraid of eating fattier cuts of meat if it's what I want, for example). I guess I'm still worried about over/undereating, though, when trying to IE. Does that make sense? :)

74f5d2ff6567edd456d31dfb9b92af61

(5227)

on January 22, 2011
at 10:35 PM

I'm not sure how to explain it, but it's sort of like assigning portions to food by weight. This is an example: http://www.perinatology.com/Nutrition/EXCHANGE%20LIST.pdf of an exchange list.

74f5d2ff6567edd456d31dfb9b92af61

(5227)

on January 22, 2011
at 10:34 PM

This sounds like a good idea. I don't do anything Weight-Watchers-esque. I basically just weigh/measure everything before I eat it, and if my food scale is nowhere nearby and I'm hungry, I eyeball my portions and note them to add to my food log later. I agree with eating real foods, too, which I strive to do. My only hangup is 'plates' won't help me because I'm a snacker. It's an artifact from my ED days, which helped me overcome my fear of famine. Thank you for the suggestion; I'll look into it further, since it sounds logical. :)

74f5d2ff6567edd456d31dfb9b92af61

(5227)

on January 22, 2011
at 10:31 PM

I tried IE at the turn of this year, too, and it gives me terrible anxiety -- I was undereating this time, and of course, had to 'compensate' for it. Any suggestions on how to overcome that? I'm still struggling to shed the last few pounds of my weight gain from this summer, and I'm anxious that if I try IE again, I'll just pile them back on. PLUS, I have a very stressful semester ahead of me, and I tend to eat when I'm anxious. =P I'm quite a mess with food, can you tell? :)

74f5d2ff6567edd456d31dfb9b92af61

(5227)

on January 22, 2011
at 10:29 PM

Yeah, that's a good point. I thought if I broke it up into 'portions' rather than 'calories' I might be less obsessive about it, but then I'd be counting portions. The thing is, I've tried to stop counting, and it goes great for a week...or so I think, only to discover that I've either been grossly over/under-eating. I need to work on trusting myself, but when I tried IE this summer, I gained weight. Granted I was practically a no-protein veggie (intolerant to nearly ALL veggie proteins) so it might go better this time around.

49de4cd2f26705785cbef2b15a9df7aa

(840)

on January 22, 2011
at 08:51 PM

What are "exchanges"?

  • 74f5d2ff6567edd456d31dfb9b92af61

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5 Answers

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1
7e746be2f0e550a8cd7df881322ae705

on January 22, 2011
at 10:12 PM

Isn't this really just subbing one type of counting for another? I don't think there is anything wrong with calorie counting (you know that) sometimes, it's just what the brain needs. If you are serious about not counting, you have to not count anything and work on eating to satiety. Maybe give it a week and see how you feel not counting.

7e746be2f0e550a8cd7df881322ae705

(18701)

on January 23, 2011
at 01:30 AM

I emailed you earlier today! Did you get it?

7e746be2f0e550a8cd7df881322ae705

(18701)

on January 23, 2011
at 01:22 AM

Everyone is probably bored of our long ED binge exchanges, but that's okay. We get each other. I hit my first goal and then wanted lower. My final goal was 136 which is officially "normal" for 5'2". I tried putting a buffer in there, but I really don't like how I look at 130. I like 135-137. I just do. It looks good on me. Let's hope you are as happy as I am at your goal weight. I really don't want to go lower, so raising my calories has been a bit mental, but I'm doing it and not gaining, so that was exciting!

74f5d2ff6567edd456d31dfb9b92af61

(5227)

on January 23, 2011
at 01:19 AM

I think once I move back into maintenance (last stubborn three pounds!) I'll relax a bit, but I guess I'm always going to have that voice in the back of my mind going, "You gotta keep that buffer, Kaz, or you're gonna get fat again." Funny thing is, I never thought of myself as obsessively moving toward my goal, but now I think about it, yeah: if I can't monitor and track to lose these couple pounds, I'd get pretty antsy. S'okay, I like your brand o' crazy. Reminds me of mine. xD

74f5d2ff6567edd456d31dfb9b92af61

(5227)

on January 23, 2011
at 01:28 AM

If you want to move this chat to email or FB, feel free to add/PM me! :)

74f5d2ff6567edd456d31dfb9b92af61

(5227)

on January 23, 2011
at 01:11 AM

Goodness me, I am the exact. same. way. I've been counting religiously for approximately three years, and could probably tell you down to the gram the amount of food I eat per day, too. (I weigh EVERYTHING.) If I try to move to IE, my brain does the same thing: "Oh, I don't have to be accountable for this, so why not grab another?" Thank you for making me not feel as alone in this. :)

7e746be2f0e550a8cd7df881322ae705

(18701)

on January 23, 2011
at 12:56 AM

Heh, I had another sentence on this post about the fact the trying to eat intuitively might make you anxious, but I decided to try and be positive and not mention that. I don't know, Kaz. I know I can't eat intuitively. I don't know when I'm full. I also overeat when I attempt it. As soon as my brain has an excuse to eat more, it takes it. I'm really okay with counting though. I've been doing it for over 6 years. I usually log it all the night before and then just stick to the plan during the day.

7e746be2f0e550a8cd7df881322ae705

(18701)

on January 23, 2011
at 01:17 AM

Personally, while you are trying to lose, I would keep counting. Like you said, you have a stressful semester ahead. Get through that, get to your goal weight and then once you are where you are at you can worry about fixing the mental part. I do think I get closer and closer to fixing it all the time. 6 years ago I was obese, 4 years ago I still had huge problems with binging, 2 years ago I was still taking Xanax, every day brings new confidence and strength. <3

7e746be2f0e550a8cd7df881322ae705

(18701)

on January 23, 2011
at 01:27 AM

Three pounds is nothing! You'll have it in no time. A difference of three pounds though, should not make you feel slim vs. FAT. It's barely anything. I know YOU can tell, but others probably can't. I'm sure you are gorgeous and healthy even with the 3lbs.

7e746be2f0e550a8cd7df881322ae705

(18701)

on January 23, 2011
at 01:20 AM

LOL Kaz, we really are so much alike. I think part of why I like putting all the food in the night before is so I know what to expect and what I have to look forward to. I used to get really freaked out when "the plan" went awry and would use it as an excuse to eat crap, but I've gotten much better about that.

74f5d2ff6567edd456d31dfb9b92af61

(5227)

on January 22, 2011
at 10:29 PM

Yeah, that's a good point. I thought if I broke it up into 'portions' rather than 'calories' I might be less obsessive about it, but then I'd be counting portions. The thing is, I've tried to stop counting, and it goes great for a week...or so I think, only to discover that I've either been grossly over/under-eating. I need to work on trusting myself, but when I tried IE this summer, I gained weight. Granted I was practically a no-protein veggie (intolerant to nearly ALL veggie proteins) so it might go better this time around.

74f5d2ff6567edd456d31dfb9b92af61

(5227)

on January 23, 2011
at 01:26 AM

Nah, nobody is tired of us. ;) If anyone is as near as interested in psychology as I am, they'd find us fascinating. I quite enjoy conversing with you! I concur: raising calories to maintenance is bloody frightening. I kept losing the first time I tried to raise mine, which is how I figured out my maintenance numbers in the first place. I hope I can maintain on higher on Paleo; I rather like food. :P

7e746be2f0e550a8cd7df881322ae705

(18701)

on January 23, 2011
at 01:15 AM

We do seem to have a lot in common. I don't actually weigh/measure that often anymore, but I am done actively losing, so I have a little more leeway. When I was really pushing to hit a goal, I was obsessive about it. I do feel much, much more laid back now that I am maintaining. I've raised my cals from 1200 to 1500. I do worry about my numbers though which is part of why I put everything in the night before, to make sure I get the ratios just the way I like them. So, I'm kind of crazy, but in a healthy way? :p

74f5d2ff6567edd456d31dfb9b92af61

(5227)

on January 23, 2011
at 01:32 AM

Oops, I haven't checked my email today! -flies over to gmail to check-

74f5d2ff6567edd456d31dfb9b92af61

(5227)

on January 23, 2011
at 01:31 AM

You're sweet to say so. Thank you. :) I think it's mostly the OCD because my brain is afraid three pounds will become five will become ten will become twenty. x) So, it's not so much that I feel fat, but "helpless" and "out of control". I was just thinking that your GW sounds awesome and healthy. :) It's awesome that you've been able to overcome so much to get to a healthy weight.

74f5d2ff6567edd456d31dfb9b92af61

(5227)

on January 22, 2011
at 10:31 PM

I tried IE at the turn of this year, too, and it gives me terrible anxiety -- I was undereating this time, and of course, had to 'compensate' for it. Any suggestions on how to overcome that? I'm still struggling to shed the last few pounds of my weight gain from this summer, and I'm anxious that if I try IE again, I'll just pile them back on. PLUS, I have a very stressful semester ahead of me, and I tend to eat when I'm anxious. =P I'm quite a mess with food, can you tell? :)

74f5d2ff6567edd456d31dfb9b92af61

(5227)

on January 23, 2011
at 01:16 AM

I have no idea when I'm full, either, and I have trouble telling the difference between hunger and boredom. I also have a bad habit of treating hunger like an emergency that must be immediately remedied because, you know, if I don't eat right away, I may very well waste away and die on the spot. >.>; If I'm not overfull, then I'm not satisfied. That's part of the reason that I count, so I can eat until my tummy is somewhat stuffed but then I can check my numbers and go, "Thank God, I still have room for dinner (and dessert) tonight." I'm so neurotic. :)

74f5d2ff6567edd456d31dfb9b92af61

(5227)

on January 23, 2011
at 01:23 AM

Ha, we keep over-talking each other here. :D Your story is inspiring! It definitely gives me hope. I think you're right: counting keeps me stable. It's when I'm not that I get all kinds of anxious and snippy. Paleo has helped me shift two of those pounds (without cutting calories!) and I have three to go. Gawd, I look forward to feeling slim again! Thanks for the advice. <3

1
62ed65f3596aa2f62fa1d58a0c09f8c3

(20807)

on January 23, 2011
at 02:29 AM

Depends on your personality. Many find that it's harder to change too many things at once. If your plan is to change your diet to paleo and ALSO combat your OC tendencies, I'd say it might be too much at once. One of the great things about paleo is that most people find they don't need to count calories but on the flip side, calorie counting will not prevent you from eating successfully paleo. My advice would be to learn a lot about paleo eating and transition to that. For now, count calories if you like until you get your diet stabilized. Also, since you are concerned at all with becoming diabetic, you will want to keep your carb intake low enough that your blood sugar does not spike high after meals. You can buy a cheap glucometer to test blood sugar response to meals. If your blood sugar control is still healthy then you will probably be fine with moderate intake of healthy carbs, but you will need to blood test to know if that is the case or not. Anyway, my advice would be to deal with the diet change and any blood sugar issues and once you are a stable paleo eater and know about how much food you like to eat and do well on, then you can start to tackle your calorie counting urges. Paleo eating is healthy and may improve your overall anxiety level and brain function, so that may help you get ready for tackling your other more psychological OC tendencies. But the paleo diet can only do so much and, IMO, switching foods may not solve all OC tendencies

74f5d2ff6567edd456d31dfb9b92af61

(5227)

on January 23, 2011
at 04:33 AM

That is excellent advice, thank you! I like how you answered it from a psychological perspective, too, and that thrills me to think that this might improve my mental health. :D I have a blood sugar monitor somewhere around here; I'm going to start testing and see what it reveals. Thanks, Eva!

1
06d21b99c58283ce575e36c4ecd4a458

(9948)

on January 23, 2011
at 12:35 AM

I don't know what is wrong with egg whites. Whole eggs for me are critical part of my eating pattern. 4 to 6 eggs pan fried in coconut oil with 1/8 pound of bacon and a half a yam microwaved til soft and slathered with butter gets me through my day til dinner.

When I go grocery shopping for my meat, I look for the fattiest cuts I can get. Many times I find excellent buys on beef roasts that have good marbling and I cut that roast into steaks and pan fry. Every bit as tasty as the high price steaks.

Just eyeball your meat and fat and soon you will learn to fuel your body with fat and meat and veggies with butter slathered on them, so yams with butter and large green salads with lots of olive oil and vinegar.

Fuel your body so you feel good. If you eat until you are satiated, you will be eating correctly.

431274eafd914ee34d9c57262c1f617a

on January 23, 2011
at 12:46 AM

Yes, absolutely....go for the fattier cuts! Sometimes they're less expensive too!

62ed65f3596aa2f62fa1d58a0c09f8c3

(20807)

on January 23, 2011
at 02:23 AM

Egg whites should be consumed in moderation because they have avidin which binds biotin and heavy consumption results in biotin deficiency.

74f5d2ff6567edd456d31dfb9b92af61

(5227)

on January 23, 2011
at 01:06 AM

I meant, I was buying cartons of egg whites, to avoid eating the yolks -- I was using them as a "crutch" to avoid eating "real" food. :) Thanks for the suggestions!

06d21b99c58283ce575e36c4ecd4a458

(9948)

on January 23, 2011
at 03:47 AM

Eva, from what I can read, biotin deficiency is very rare and the link to egg whites only applies to the excessive consumption of raw egg whites. That can only occur eating raw whites and the avidin binds to the biotin and passes through the GI track unreleased. The requirements for biotin are very small and almost all foods contain some biotin. Just cook the the whole egg and the white is not a problem.

1
431274eafd914ee34d9c57262c1f617a

on January 22, 2011
at 10:43 PM

I'm not diabetic, but have read a lot about diabetes....and was taught way different from the way they are teaching today (I'm a RN for almost 35 years). My family has a large number of diabetics and one reason I follow low carb/primal is an attempt to avoid the diagnosis for myself.

The way I eat is meat with vegetables and an occasional fruit (usually berries). Some diabetics have to watch their protein intake as protein can be converted to glucose. You will have to watch your blood sugars to see how you react to them. For me they are not a problem....but again, I'm not diabetic, just severely insulin resistant. My meals start out with protein....meat, fish .fowl and then I add veggies as desired. Fruits are most often a snack or dessert.....and always eaten with fat and/or protein.

I really can't see how the exchanges designed by the ADA could possibly translate to paleo/primal as it's mostly very low fat and high carb. Keeping your blood sugars as low as possible....without going into the "hypo" levels, is the best way to control diabetes and prevent the complications associated with diabetes.

If you are on medication, I highly recommend you speak with your physician about how to use your medications. If you eat significantly lower levels of carbohydrates than allowed by the ADA you can run into problems with your meds. It's rarely a good suggestion to adjust your meds alone. If your doc is anti paleo/primal and advocates a high carb low fat diet you may have to find a new one....which can be hard, but is usually doable.

I'd also recommend Steve Cooksey's site (http://www.diabetes-warrior.net/). He's been controlling his diabetes without meds using low carb, paleo/primal diet and doing fantastic.

74f5d2ff6567edd456d31dfb9b92af61

(5227)

on January 22, 2011
at 10:54 PM

I'm not actually diabetic, but I thank you for your reply. You offered some good advice, which I appreciate. :) I've had blood sugar issues before in the past, though, so it's not a bad idea for me to keep an eye on things. I agree, the ADA's exchanges are terrible. My hope was mostly for a paleo-esque exchange, ie, Breakfast: 4 protein, 3 fat, 1 fruit, or something similar. :P

431274eafd914ee34d9c57262c1f617a

on January 23, 2011
at 12:45 AM

OK....misunderstood because of the references. If not diabetic then protein shouldn't be an issue. My diet is "high protein" as defined by conventional wisdom and high fat, very low carb because I have to keep it low to not gain. Like I said, I eat meat/fish/fowl and add veggies/fruits more as a garnish, side dish. I also eat only when hungry, so it can be once a day or 5 times a day....but usually 2-3 times.

74f5d2ff6567edd456d31dfb9b92af61

(5227)

on January 23, 2011
at 01:13 AM

That's helpful to know. I like that you give yourself freedom to eat whenever you're hungry. That's something I want to start practicing. :)

1
2b8c327d1296a96ad64cdadc7dffa72d

on January 22, 2011
at 09:04 PM

You can transition to the plate method - 1/2 plate fibrous vegetables (greens), 1/4 starchy vegetables (squashes) or some fruit (IF YOU CAN TOLERATE IT), 1/4 animal protein/fat. We're talking about a 9" bottom measurement of the plate, maximum, NOT edge-to-edge. Exchanges might be a step if you do a weightwatchers type diet, but it isn't optimal.

For example, turkey bacon is worth one value, regular bacon is only 1 unit more. YET, turkey bacon is a highly processed food (turkeys don't have bellies that are used to cure for bacon). Pork bacon, if you buy a good brand, has smoke, salt and a bit of sugar (sometimes).

Skip the exchanges, learn more about the nutritional quality of what you eat and you'll be so much better off in the long run.

74f5d2ff6567edd456d31dfb9b92af61

(5227)

on January 22, 2011
at 10:34 PM

This sounds like a good idea. I don't do anything Weight-Watchers-esque. I basically just weigh/measure everything before I eat it, and if my food scale is nowhere nearby and I'm hungry, I eyeball my portions and note them to add to my food log later. I agree with eating real foods, too, which I strive to do. My only hangup is 'plates' won't help me because I'm a snacker. It's an artifact from my ED days, which helped me overcome my fear of famine. Thank you for the suggestion; I'll look into it further, since it sounds logical. :)

74f5d2ff6567edd456d31dfb9b92af61

(5227)

on January 22, 2011
at 10:38 PM

Oh, and I like the last bit you said, about learning about the nutritional quality of food. :) I'm actually pretty solid on that; Paleo has helped me overcome many hangups about food (I've ditched egg whites and am not afraid of eating fattier cuts of meat if it's what I want, for example). I guess I'm still worried about over/undereating, though, when trying to IE. Does that make sense? :)

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