I wanted to add some images from my Dexcom CGM to help illustrate the process I have been going through as I have been shifting my diet to one that is a high-percentage carbohydrate (not necessarily in the total quantity consumed). To recap, I have been eating about 30-50 grams of carb per meal, with an emphasis on drastically minimizing fats and animal products of any kind–as well as processed foods of any kind. Fruits, roots and leaves have been my focus–when I say “carbs” understand that I am referring to whole foods and not cupcakes and Fritos– and although my adherence has not been 100 percent, it has overall been pretty good with minimal cheating! You can read about my first impressions here.
Above is a graph of my blood sugar data (1 month) going in to this experiment, on the first or second day that I started shifting my diet. The preceding numbers had been quite good from a blood sugar control perspective, however that alone was not enough to be satisfactory, given the lack of energy I had on a ketogenic, low carb diet which you can read about here. The goal for me has been to maintain reasonably equivalent BG control with a greater carb intake and energy output in hopes that these will fuel my ability to climb some major walls in the next several years.
In the images below you will see some of the successes and failures I had while on this diet. Overall, I believe it to be worth continuing with for me because the energy and recovery I have experienced make it worth sacrificing some of the foods I like to eat. With diligence, I believe it is possible to get equivalent levels of control (for me, maybe not for others?) as with a strictly low carb diet and for whatever my experience is worth to the community at large, I feel like it is a safer bet to start lower carb and work up to greater quantities than the other way around. There are few stances that I hold a hard line on in regard to diet but I believe that a diet of whole foods will always beat a diet of processed foods, regardless the distribution of macronutrients.
This is, of course just a snapshot of my experiences. I am totally happy to answer further questions–and I don’t claim to know that this will work for anyone. I don’t even claim to know that it will keep working for me! I suspect it might, which is why I have come this far and am continuing further. I do think that it requires a heads-up management approach because the highs come up sharper and the insulin sensitivity increases are remarkable. The one thing that I really like is that now I can “correct” a high/rising blood sugar by going out and exercising–usually just walking or running. That is something that was unheard of for me on a LCHF diet–insulin was the only method.
In closing, I want to share my month of June ( high carb ) graph. It’s not perfect but it shows that I have not sacrificed adequate blood sugar control by shifting to a high carb plant based diet. However I believe it also shows that adaptation is both possible and worthwhile in the long run given all of the benefits I have experienced. It’s good learning process in my view and I will keep pressing forward with the diet to see if these results are consistent and reproducible.
If you got anything out of this blog series about my nutritional experiments, I’d like to encourage you to check out the LivingVertical Podcast because I am going to discuss in greater depth the entire process AND bring on a special guest– Cyrus from MangoManNutrition who can really get granular around the science behind this approach–and is an athlete–and has type1. I hope to be able to really take this diet and explore it in some useful depth. If you have questions for me–or about the science behind this diet (for me to ask Cyrus on the podcast) LEAVE A COMMENT BELOW!
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