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Lose the sugar I was told

L

LuckyTaxi

Diamond Member
He doesnt think I'm diabetic, probably just the diet I have but it's a cause for concern for me.

5'6" 145 lbs

- I drink maybe 2 cups of coffee a day (one splenda packet in each cup)
- since im asian, everything has to have rice 🙂
- not much sugar, i dont like cake or candy. Sometimes I might buy a box of ho ho from the grocery store but that would last me maybe a week and a half
- wish i could be more active but since ive moved out to the burbs i haven't been doing any running, jogging or sports activities

so whre the hell is the high sugar level coming from. The blood test was done ealry morning, i didnt drink or eat since 10pm the previous night. I went to see a specialist today for other reasons and the blood result shows a high blood sugar level. Also, my BP shows 137/80 which isn't too good or too bad.

ughhhhh
 
whats the question?

Post your full diet. Post everything you eat at each meal, and when you eat them. Be specific. Don't say 'cereal', say what kind of cereal, and how much.
 
Any carbs you are eating could contribute to blood sugar levels, doesn't have to be in the form of sugar when you eat it. Potatoes, pasta, bread, cereal, rice, fruits, honey, etc.

You should really try to get some exercise as that would help. Why did you stop after moving?

You might want to switch to brown rice, or something else with a lower glycemic index, or make sure to always have some fiber to go along with the rice. Are you going to get tested again any time soon or was this just a check-up and they told you to watch the sugar?
 
Originally posted by: MrMatt
Post your full diet. Post everything you eat at each meal, and when you eat them. Be specific. Don't say 'cereal', say what kind of cereal, and how much.
Click to expand...
 
because i live alone and i cant cook anything other than pasta here's what i eat M-F (varies on weekends).
My question is, how can I lower my blood sugar level. The doc wasnt concerned for whatever reason, maybe the test was done first thing in the morning?

- Breakfast - I eat nothing. just my coffee.
- Lunch - rice w/ stir fry cihcken w/ assorted veggies that i buy frozen from the grocery store
- After lunch - another cup of coffee and maybe a soda if I need to stay awake (lately ive been snacking on pretzels and what not)
- Dinner - repeat of lunch (yea I have boring meals unless Im going out w/ the gf or friends).

Sometimes I would substitue the rice dish with pasta w/ meatballs but my mainly rice + chicken or fish and veggies. I need to learn how to cook more things. I need to eat more fruits thats for sure.

I stopped being active since my friends are in another town. I used to play basketball everyday and football on the weekends. I talked to a buddy who is local and we're going to try and jog now. I go every 6 months to test for a condition I have and they take my blood and test for many other things. He noticed the high sugar level but wasn't concerned.
 
You gotta eat breakfast. Eggs are great and frying up some scrambled only takes like 5 minutes, come on man. I do a 3 egg omelet, I have a teflon pan, a travel bottle of oil and I squirt 5 drops of oil into the pan and as it heats up I stir my eggs in a bowl. Dump it in the pan, turn it, done. I also chew some fresh parsley while it's cooking because chewing takes time and you need to chew parsley a lot, but it freshens breath and is really good for you. Then you brush your teeth and pick out green bits.

2 fruit a day is good, just as a snack between meals. I prefer oranges. Get rid of the pretzels and get some good nuts like walnuts or almonds, and have them as a snack with the fruit, but only a little bit, like 1oz almonds.

Also avoid soda, it has no nutritional value and it spikes your blood sugar level when it hits your gut as it takes 0 time to digest. If you must drink a soda, drink it slowly to not shock your body, like make it last 30 minutes.
 
Originally posted by: LuckyTaxi
because i live alone and i cant cook anything other than pasta here's what i eat M-F (varies on weekends).
My question is, how can I lower my blood sugar level. The doc wasnt concerned for whatever reason, maybe the test was done first thing in the morning?

- Breakfast - I eat nothing. just my coffee.
- Lunch - rice w/ stir fry cihcken w/ assorted veggies that i buy frozen from the grocery store
- After lunch - another cup of coffee and maybe a soda if I need to stay awake (lately ive been snacking on pretzels and what not)
- Dinner - repeat of lunch (yea I have boring meals unless Im going out w/ the gf or friends).

Sometimes I would substitue the rice dish with pasta w/ meatballs but my mainly rice + chicken or fish and veggies. I need to learn how to cook more things. I need to eat more fruits thats for sure.

I stopped being active since my friends are in another town. I used to play basketball everyday and football on the weekends. I talked to a buddy who is local and we're going to try and jog now. I go every 6 months to test for a condition I have and they take my blood and test for many other things. He noticed the high sugar level but wasn't concerned.
Click to expand...

You pretty much just said there, "High GI carbs with chicken, caffeine, more high GI carbs and sugar, and more high GI carbs."

This is why you have such a high sugar level. You need to eat a more well-rounded diet. This includes more protein, more healthy fat, and probably switching to brown rice. All of the things you eat elicit a strong insulin response. Because of the high average levels of sugar you maintain, your insulin has stopped learning to respond as well, leading to the precursors of diabetes. Clean up your diet. Read the fat loss sticky for info on how to clean it up. You don't have to pay attention to the weight loss part, just look at the diet. Link.

You have no fiber, low protein, low fat, high starch/sugar consumption. Your diet is bad, man. Clean it up and you'll see a big change.
 
Ditto what SC said. Too much rice, pasta, soda, pretzels (or whatever other snacks) will most likely screw with your insulin levels and result in your high sugar levels. This kind of thing can lead to diabetes, obesity, and heart disease. Try instead to focus your diet on whole, unprocessed food. More veggies, fruits, meats, nuts, seeds, and whole grains. The fat loss sticky is a great start.
 
Thx so much guys, all this time I thought I was eating "healthy." You know, no red meat and no candy and sweets such as cake and donuts like most people. I didnt know rice turned into sugar, I never liked health class. ;-)

What can I do about coffee? I don't mind cutting out soda, I've been substituting that with Crystal Light packets that has no sugar but sometimes my buffalo wings call for cola.
My buddy told me to drink coffee w/o the sugar but ugh. I'll try it tomrorow.
 
Originally posted by: LuckyTaxi
Thx so much guys, all this time I thought I was eating "healthy." You know, no red meat and no candy and sweets such as cake and donuts like most people. I didnt know rice turned into sugar, I never liked health class. ;-)

What can I do about coffee? I don't mind cutting out soda, I've been substituting that with Crystal Light packets that has no sugar but sometimes my buffalo wings call for cola.
My buddy told me to drink coffee w/o the sugar but ugh. I'll try it tomrorow.
Click to expand...

Oh, your coffee has sugar too? Between that and the soda, you're pouring liquid sugar (which messes w/ insulin even more than solid food) down your throat multiple times per day. I think the quickest/easiest change you could make is to start drinking water and (sugar-free) tea. After that, move on to the rest of your diet.
 
Here's my question, not saying I doubt you guys because I am definitely going to change for the better (making dinner now w/ NO RICE).
Asian ppl love their rice but you rarely hear of asian ppl with heart disease (well I havent anyways). What is it about them that their less prone to such diseases?
Yea, sorry for asking the stupid question.

Ok, so I take it splenda is still sugar? :/
 
Originally posted by: LuckyTaxi
Here's my question, not saying I doubt you guys because I am definitely going to change for the better (making dinner now w/ NO RICE).
Asian ppl love their rice but you rarely hear of asian ppl with heart disease (well I havent anyways). What is it about them that their less prone to such diseases?
Yea, sorry for asking the stupid question.

Ok, so I take it splenda is still sugar? :/
Click to expand...

Well, they used to have no sugar in their diet. They didn't have soda, refined sugar, etc in their traditional dishes. What you've done is compounded white rice upon refined sugar, soda, caffeine, etc. They usually have a bit of fiber their diet too from all the vegetables they eat. You don't. And nowadays, they aren't less prone to diseases. They are getting fat and diseased now just as we are since we ship all this crap out.

Rice isn't the devil though. You can still eat rice, especially if you have a ton of veggies with it. However, you really gotta reduce the amount you eat. Like I said, you can also switch to things like brown rice or quinoa.

Splenda has its own problems. Try what brikis said - switch to tea. In tea, you can use a little bit of honey (which is healthier than sugar and good for you in small amounts) to sweeten it up. That way you'll get antioxidants too. Bonus 🙂
 
Originally posted by: LuckyTaxi
Here's my question, not saying I doubt you guys because I am definitely going to change for the better (making dinner now w/ NO RICE).
Asian ppl love their rice but you rarely hear of asian ppl with heart disease (well I havent anyways). What is it about them that their less prone to such diseases?
Yea, sorry for asking the stupid question.

Ok, so I take it splenda is still sugar? :/
Click to expand...

Splenda isn't sugar, it's modified to have chlorine in two positions so it seems like sugar to your taste receptors, but your body can't process it in the normal glycolysis pathways so it has no caloric content (as far as your body is concerned) and therefore doesn't raise blood glucose levels.
 
Originally posted by: uclaLabrat
Originally posted by: LuckyTaxi
Here's my question, not saying I doubt you guys because I am definitely going to change for the better (making dinner now w/ NO RICE).
Asian ppl love their rice but you rarely hear of asian ppl with heart disease (well I havent anyways). What is it about them that their less prone to such diseases?
Yea, sorry for asking the stupid question.

Ok, so I take it splenda is still sugar? :/
Click to expand...

Splenda isn't sugar, it's modified to have chlorine in two positions so it seems like sugar to your taste receptors, but your body can't process it in the normal glycolysis pathways so it has no caloric content (as far as your body is concerned) and therefore doesn't raise blood glucose levels.
Click to expand...

The problem is that even though those are all true, it's still bioactive. That's a problem in itself. I love Splenda, but it already has some research against it and time has called all artificial sweeteners out in the long run.
 
Originally posted by: LuckyTaxi
Here's my question, not saying I doubt you guys because I am definitely going to change for the better (making dinner now w/ NO RICE).
Asian ppl love their rice but you rarely hear of asian ppl with heart disease (well I havent anyways). What is it about them that their less prone to such diseases?
Yea, sorry for asking the stupid question.
Click to expand...
It's not a stupid question at all, actually. The healthiness of various Asian populations and their relatively low fat intake was one of the big supporting pieces of "evidence" backing the "fat hypothesis" (the idea that eating lots of fat causes obesity + heart disease). Gary Taubes spends a great deal of time debunking this hypothesis in Good Calories, Bad Calories and proposes the idea that an over abundance of highly processed carbs is really to blame. You can read a very condensed version of his ideas in the NY Times article What if it's all been a big fat lie?. Taubes argues that Asian populations remain healthy despite eating lots of rice because of the type of rice they eat (less processed), the other foods they eat (lots of veggies, fiber, fish, etc) and the amount they eat (way less). And I think that brings up an essential point: looking at any one specific part of a diet (ie, just carbs or just fat) gives a very incomplete picture. Rice by itself is in not evil, but if all you eat is rice, soda, pretzels, etc then you'll have issues. By focusing on a well balanced diet of natural, whole foods you'll have nothing to worry about.



Originally posted by: LuckyTaxi
Ok, so I take it splenda is still sugar? :/
Click to expand...
Sorry, missed the part where you said you were using splenda. No, it's not the same as sugar. However, artificial sweeteners may have other issues (such as messing w/ apetite) and like all highly processed foods, are probably best avoided.
 
One thing I still don't quite understand, and maybe I stopped paying attention when this was explained in the sugar lecture, is why isn't it a matter of energy in vs. energy out? Lets say person A gets all calories from fructose, and person B gets all from glucose. Same activity level and same caloric intake. Even though all the fructose gets converted into triglycerides (AKA fat, right?), wouldn't that fat just be metabolized such that the same calories burned by person B are burned by person A (ignore thermogenic effect for now).

Or is that correct and the main problem is the effect on insulin sensitivity and hunger? I'm just learning a lot of this metabolism stuff for the first time. I kind of skipped the chapter about Krebs cycle and metabolism in AP bio which is why I only got a 4.
 
Originally posted by: Titan
You gotta eat breakfast. Eggs are great and frying up some scrambled only takes like 5 minutes, come on man. I do a 3 egg omelet, I have a teflon pan, a travel bottle of oil and I squirt 5 drops of oil into the pan and as it heats up I stir my eggs in a bowl. Dump it in the pan, turn it, done. I also chew some fresh parsley while it's cooking because chewing takes time and you need to chew parsley a lot, but it freshens breath and is really good for you. Then you brush your teeth and pick out green bits.
Click to expand...

I supposed eggs don't help with ADD.
 
Originally posted by: KingGheedora
One thing I still don't quite understand, and maybe I stopped paying attention when this was explained in the sugar lecture, is why isn't it a matter of energy in vs. energy out? Lets say person A gets all calories from fructose, and person B gets all from glucose. Same activity level and same caloric intake. Even though all the fructose gets converted into triglycerides (AKA fat, right?), wouldn't that fat just be metabolized such that the same calories burned by person B are burned by person A (ignore thermogenic effect for now).

Or is that correct and the main problem is the effect on insulin sensitivity and hunger? I'm just learning a lot of this metabolism stuff for the first time. I kind of skipped the chapter about Krebs cycle and metabolism in AP bio which is why I only got a 4.
Click to expand...

Well, it is partially a matter of calories in vs calories out. However, the thermogenic effect does have an effect. Not all fructose is converted into TGs. It can be used to make glycogen and it can actually be useful when working out at high intensity levels. That's because it replaced glycogen faster than glucose.

BUT the main health problems are a result of hunger and satiety. Also insulin is very important as well. If you're not full, you'll eat more. Fructose doesn't act on ghrelin, leptin, and PYY the same way as most other foods do. It doesn't stimulate satiety. Instead, it propagates the hunger response.

And btw, the Kreb cycle was unimaginable to learn in high school. I just learned it and all other metabolic processes last spring. It was pretty cool now that I understand a lot more.
 
What did doc say about your BP? That is high. It's pre hypertensive, at best, assuming you're as young as I think you are. My BP is high, too, going in to find out why. I have absolutely no risk factors in any way shape or form, my BP is higher than my dad's and he is literally twice as old! Yours should probably be lowered, though.
 
Originally posted by: LuckyTaxi
He doesnt think I'm diabetic, probably just the diet I have but it's a cause for concern for me.

5'6" 145 lbs

- I drink maybe 2 cups of coffee a day (one splenda packet in each cup)
- since im asian, everything has to have rice 🙂
- not much sugar, i dont like cake or candy. Sometimes I might buy a box of ho ho from the grocery store but that would last me maybe a week and a half
- wish i could be more active but since ive moved out to the burbs i haven't been doing any running, jogging or sports activities

so whre the hell is the high sugar level coming from. The blood test was done ealry morning, i didnt drink or eat since 10pm the previous night. I went to see a specialist today for other reasons and the blood result shows a high blood sugar level. Also, my BP shows 137/80 which isn't too good or too bad.

ughhhhh
Click to expand...

Is that BP taken at a physician's office the old-fashioned way or at one of those in-store kiosks (which are notoriously incorrect)? Standing up from a seated position raises your blood pressure, so one reading taken at one time is likely to be inaccurate.

 
Yep, white rice has the shell stripped off. Brown rice has more fiber and a key part of a good diet is eating your carbs with fiber which helps your body even out blood sugar throughout the day, as well as help lower risks for a number of diseases. Keeps you regular, too.
 
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