3

votes

Should I have a sweet potato with my dinner tonight?

Answered on August 19, 2014
Created August 20, 2012 at 6:40 PM

I'm a T2 diabetic who has been low carbing for about 15 months, the last 5 of which have been in ketosis (<25g carbs, moderate protein). It's worked really well for me, my last HbA1c was 4.9% and my cholesterol is stupidly low (TC = 140 mg/dl).

As part of my training for my first half marathon at the end of October I decided to do the August Whole30 challenge in order to accelerate my weight loss. This kinda blew my ketosis (I can't get enough fat without dairy).

It's always been my intention to run the half-marathon zero-carb (I love a bit of Volek, and as a T2 carbo-loading is a bit of an anathema to me). This is fine, because there would have been 2 whole months between the end of Whole30 and the half-marathon to properly keto-adapt again.

My problem is this. I got a surprise entry for a much better half-marathon, which is just 16 days after the end of my Whole30. I'm kinda stuck in a medium-carb / non-ketosis funk. I bonked on my 10 mile run and I have my first 12 miler tomorrow.

Should I just bully through it (and risk bonking on raceday), or shall I go to the dark side, accept a diabetic spike, and have some sweet potato tonight, and before the race?

3846a3b61bc9051e4baebdef62e58c52

(18635)

on August 21, 2012
at 05:53 PM

Mmmmmm....cream. I only do about 65% fat, but....mmmmmm......cream. Actually, there really is no need to ramp up glycogen stores immediately post workout, unless your preparing for another high intensity bout later that day or perhaps the next day.

B3173217a49b5b0116078775a17eb21d

(11488)

on August 21, 2012
at 11:27 AM

I agree completely, but to get into deep ketosis, I need to be at about 80% of energy from fat. I'm not sure how many of them are that awesome that I could build my whole diet around them. Apart from cream. I bloody love cream.

B3173217a49b5b0116078775a17eb21d

(11488)

on August 21, 2012
at 11:24 AM

Funnily enough, I try to type in a Dick-Van-Dyke Mary Poppins accent to keep you all happy. Stone the bleedin' crows.

A2c38be4c54c91a15071f82f14cac0b3

(12682)

on August 21, 2012
at 03:56 AM

Borofergie, you're doing nothing to change my image of British people as cheeky, tea drinking jokesters. I pretty much read everything you write in John Cleese's voice.

Medium avatar

(3213)

on August 21, 2012
at 12:00 AM

Yes he does, but not on a regular basis

B3173217a49b5b0116078775a17eb21d

(11488)

on August 20, 2012
at 10:14 PM

@MathGirl72 Yay for 40 year old low-carbing T2Ds though!

B3173217a49b5b0116078775a17eb21d

(11488)

on August 20, 2012
at 10:10 PM

Long term, it might also be worth taking a hit in HbA1c, if it means I can lose more weight and reduce my insulin resistance further.

B3173217a49b5b0116078775a17eb21d

(11488)

on August 20, 2012
at 10:08 PM

It's either a verb that means "having sexual intercourse", or in this case "to deplete one's glycogen stores to near exhaustion". In principle, you could be bonking while you were bonking. That'd be fun!

B3173217a49b5b0116078775a17eb21d

(11488)

on August 20, 2012
at 10:05 PM

Yeah, I'm an all or nothing kinda guy. There's no point of cheating on Whole30.

B3173217a49b5b0116078775a17eb21d

(11488)

on August 20, 2012
at 10:04 PM

Just like MathGirl72, avocados, cheese, fatty meat and lots and lots of cream. Hitting 80% calories from fat is kinda tough without cheese and cream. On my regular diet I eat between zero and 25g of carb.

B3173217a49b5b0116078775a17eb21d

(11488)

on August 20, 2012
at 09:58 PM

I think W30, combined with 20 miles running a week, is helping with the weight loss (although since I'm not allowed to weigh myself I can't be sure). I think that almost any T2D that followed W30 would see big improvements in their BG. It's just that my regular diet is even more extreme than that.

B3173217a49b5b0116078775a17eb21d

(11488)

on August 20, 2012
at 09:54 PM

@ambimorph I've lost over 60lbs on my 80% fat ketogenic diet, relying heavily on heavy cream and (I'm ashamed to say) Diet Coke (both of which are the only big difference between my regular diet and W30). I've hit a bit of a plateau though.

B3173217a49b5b0116078775a17eb21d

(11488)

on August 20, 2012
at 09:46 PM

I don't think I'm cured although, since my HbA1c is less than many non-diabetics, I don't expect to experience any complications from my T2D, nor would I expect it to progress. Ketosis is "not well established" as far as the medical community is concerned, but the most successful TDs that I am aware of all obtain tight control through ketosis.

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on August 20, 2012
at 09:22 PM

Are ketogenic diets "well-established" treatments for T2D? I am aware of it being beneficial for T1D, but these are not the same. Just because one is symptom free from exclusion, does not mean one is cured. Being cured would be symptom free upon inclusion.

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on August 20, 2012
at 09:14 PM

Are ketogenic diets "well-established" treatments for T2D? I am aware of it being beneficial for T1D, but these are not the same. Not spiking your insulin by not eating carbs doesn't mean you've cured T2DM for the same reason that marooning a druggie up on a island void of cocaine does nothing to treat the underlying pathology

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on August 20, 2012
at 09:13 PM

Are ketogenic diets "well-established" treatments for T2D? I am aware of it being beneficial for T1D, but these are not the same. Not spiking your insulin by not eating carbs doesn't mean you've cured T2DM for the same reason that marooning a druggie up on a island void of cocaine has done nothing to treat the underlying pathology.

F5a0ddffcf9ef5beca864050f090a790

(15515)

on August 20, 2012
at 08:01 PM

Does he eat fruit too?

100fd85230060e754fc13394eee6d6f1

(18696)

on August 20, 2012
at 07:40 PM

Also, I think the whole point was to use something compatible with whole30, which legumes are not.

Medium avatar

(3213)

on August 20, 2012
at 07:35 PM

The problem with legumes is not only anti nutrients but the high amount of Phytic acid and insoluble fibre which are very detrimental to gut flora.

194d8e8140425057fe06202e1e5822a7

(3979)

on August 20, 2012
at 07:33 PM

I'd say carbs are okay if you're gonna use them all up as energy for high-performance activity. As a side note, what is "bonking"?

61844af1187e745e09bb394cbd28cf23

(11058)

on August 20, 2012
at 07:32 PM

I low carb it and get my fat from avocados, raw cheddar, coconut oil, fatty meats, and pastured butter. I occasionally indulge in dark chocolate, too. I keep my carbs below 50.

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5 Answers

best answer

1
Medium avatar

(3213)

on August 20, 2012
at 07:15 PM

Go ahead and enjoy a sweet potato and add some cinnamon powder to it, this reduces the glycemic impact.

My dad is a T2 diabetic and he eats yams and sweet potatoes with no ill effect.

F5a0ddffcf9ef5beca864050f090a790

(15515)

on August 20, 2012
at 08:01 PM

Does he eat fruit too?

Medium avatar

(3213)

on August 21, 2012
at 12:00 AM

Yes he does, but not on a regular basis

4
100fd85230060e754fc13394eee6d6f1

(18696)

on August 20, 2012
at 07:39 PM

I also have questions, but not an answer, as I couldn't possibly make that decision for you.

I must admit I'm surprised that you would forgo such a well-established treatment for T2 that was already helping you. Was your weight loss stalling? I'm wondering why you would expect whole30 to accelerate weight loss over a ketogenic diet. How is it working out?

What for you are the practical differences between how you were eating before, and how you are eating now? You've said your fat intake is lower, because of eliminating dairy, and that this lowered your ketosis. Does that mean your carbs and protein are up, or have your calories gone down?

There are lots of non-dairy fats you could use that are whole30 compatible: lard, beef tallow, olive oil, and coconut oil, for example.

Personally, I do use butter and cream, but I also have rendered a large amount of tallow, which I store in the freezer, and I keep chunks of it in the butter dish to spread on leaner cuts of meat. I also reserve fat from cooking bacon, and use that to fry with. I use coconut oil in my coffee in addition to cream.

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on August 20, 2012
at 09:14 PM

Are ketogenic diets "well-established" treatments for T2D? I am aware of it being beneficial for T1D, but these are not the same. Not spiking your insulin by not eating carbs doesn't mean you've cured T2DM for the same reason that marooning a druggie up on a island void of cocaine does nothing to treat the underlying pathology

B3173217a49b5b0116078775a17eb21d

(11488)

on August 20, 2012
at 09:54 PM

@ambimorph I've lost over 60lbs on my 80% fat ketogenic diet, relying heavily on heavy cream and (I'm ashamed to say) Diet Coke (both of which are the only big difference between my regular diet and W30). I've hit a bit of a plateau though.

B3173217a49b5b0116078775a17eb21d

(11488)

on August 20, 2012
at 10:10 PM

Long term, it might also be worth taking a hit in HbA1c, if it means I can lose more weight and reduce my insulin resistance further.

B3173217a49b5b0116078775a17eb21d

(11488)

on August 20, 2012
at 09:58 PM

I think W30, combined with 20 miles running a week, is helping with the weight loss (although since I'm not allowed to weigh myself I can't be sure). I think that almost any T2D that followed W30 would see big improvements in their BG. It's just that my regular diet is even more extreme than that.

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on August 20, 2012
at 09:22 PM

Are ketogenic diets "well-established" treatments for T2D? I am aware of it being beneficial for T1D, but these are not the same. Just because one is symptom free from exclusion, does not mean one is cured. Being cured would be symptom free upon inclusion.

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on August 20, 2012
at 09:13 PM

Are ketogenic diets "well-established" treatments for T2D? I am aware of it being beneficial for T1D, but these are not the same. Not spiking your insulin by not eating carbs doesn't mean you've cured T2DM for the same reason that marooning a druggie up on a island void of cocaine has done nothing to treat the underlying pathology.

B3173217a49b5b0116078775a17eb21d

(11488)

on August 20, 2012
at 09:46 PM

I don't think I'm cured although, since my HbA1c is less than many non-diabetics, I don't expect to experience any complications from my T2D, nor would I expect it to progress. Ketosis is "not well established" as far as the medical community is concerned, but the most successful TDs that I am aware of all obtain tight control through ketosis.

1
Dc6407193ba441d1438f6f0c06af872b

on August 21, 2012
at 12:20 AM

The Robb Wolfs of the world recommend the sweet potato IMMEDIATELY AFTER exercise, when you're more insulin sensitive. Of course, that's usually after higher intensity stuff, so I'm not sure how it would work after long slow distance. But if glycogen is depleted by the right, it might be worth the experiment to try restoring it at that point and otherwise being very low carb, which is where you need to be. Health trumps all.

Also, not sure sure why you need dairy to get your fat. Lots of awesome fat sources w/o dairy.

B3173217a49b5b0116078775a17eb21d

(11488)

on August 21, 2012
at 11:27 AM

I agree completely, but to get into deep ketosis, I need to be at about 80% of energy from fat. I'm not sure how many of them are that awesome that I could build my whole diet around them. Apart from cream. I bloody love cream.

3846a3b61bc9051e4baebdef62e58c52

(18635)

on August 21, 2012
at 05:53 PM

Mmmmmm....cream. I only do about 65% fat, but....mmmmmm......cream. Actually, there really is no need to ramp up glycogen stores immediately post workout, unless your preparing for another high intensity bout later that day or perhaps the next day.

1
783755b9a9f25560de556e13056b31c0

on August 20, 2012
at 07:29 PM

One alternative is to carb load with beans (legumes) instead. Legumes are slow carbs (with low glycemic index) and you can find several articles on marathoning on legumes.

Although legumes have anti-nutrients as long as you are not overly sensitive one day shouldn't be terribly detrimental and may give you the energy to get through the race.

Medium avatar

(3213)

on August 20, 2012
at 07:35 PM

The problem with legumes is not only anti nutrients but the high amount of Phytic acid and insoluble fibre which are very detrimental to gut flora.

B3173217a49b5b0116078775a17eb21d

(11488)

on August 20, 2012
at 10:05 PM

Yeah, I'm an all or nothing kinda guy. There's no point of cheating on Whole30.

100fd85230060e754fc13394eee6d6f1

(18696)

on August 20, 2012
at 07:40 PM

Also, I think the whole point was to use something compatible with whole30, which legumes are not.

1
F5a0ddffcf9ef5beca864050f090a790

(15515)

on August 20, 2012
at 07:10 PM

Don't have the answer - sorry, but have a question and hope you can answer it.

What are your fat sources on a low carb diet (not whole 30)? Also, what carbs do you consume (with examples). Thank you very much. If it is against the rules, I will delete this answer later.

B3173217a49b5b0116078775a17eb21d

(11488)

on August 20, 2012
at 10:04 PM

Just like MathGirl72, avocados, cheese, fatty meat and lots and lots of cream. Hitting 80% calories from fat is kinda tough without cheese and cream. On my regular diet I eat between zero and 25g of carb.

61844af1187e745e09bb394cbd28cf23

(11058)

on August 20, 2012
at 07:32 PM

I low carb it and get my fat from avocados, raw cheddar, coconut oil, fatty meats, and pastured butter. I occasionally indulge in dark chocolate, too. I keep my carbs below 50.

B3173217a49b5b0116078775a17eb21d

(11488)

on August 20, 2012
at 10:14 PM

@MathGirl72 Yay for 40 year old low-carbing T2Ds though!

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