In 2016, I received a wake-up call that shook me to my core: I was diagnosed as pre-diabetic. The news hit me hard when I learned that my A1C blood sugar level was 5.8, right in the pre-diabetic range of 5.7 to 6.4. As panic set in, I envisioned a future filled with dire consequences, questioning my doctor with concern, “Does this mean I could face amputations or even death from full-blown diabetes?” My doctor offered a reassuring smile and said, “No! Look on the bright side. You’re not diabetic yet. You have the power to take control of your health, and there’s still time for you to reverse this.” His words were like a light in the darkness, igniting my newfound determination. This was a pivotal moment, a chance to reclaim my health and rewrite my story!
Ever since then, I have diligently started tracking my caloric intake. I adhered to the American Diabetes Association’s food guidelines. I also made significant cuts to my sugar consumption. The game-changer, however, was the support of my fitness coach, who helped me discover exercise routines that I genuinely enjoyed. Despite these proactive steps, I faced the unexpected diagnosis of Type 2 diabetes during the Covid pandemic. My A1C level crept up to 7.5%. It’s left me wondering—what went wrong?
My doctor adjusted my medication dosage from 500 mg once a day to three times daily, but unfortunately, that didn’t make a difference. The A1C numbers did not change. Instead of getting to the bottom of this, my primary care physician wanted to throw even more medications into the mix, suggesting options like Jardiance or Ozempic. However, the cost was overwhelming. Even with insurance, I faced out-of-pocket expenses between $700 and $1,000. It was a tough pill to swallow!
I owe a huge thanks to my husband, who happens to be a physician, for stepping in to help me by taking charge of my diabetes management. Together, we embarked on a journey to unravel the mysteries of my blood sugar levels. Despite sticking to a well-balanced diet, I was still facing those frustrating spikes. So, we decided to conduct some tests to uncover the true culprits behind my body’s reactions to different foods. It felt like we were detectives on a mission, determined to get to the bottom of it all!
CGM
We kicked off our journey by investing in a continuous glucose monitor (CGM) sensor, and let me tell you, it has been nothing short of revolutionary! Many primary care doctors and family practitioners might say that CGMs are exclusively for those with Type 1 diabetes, but that’s a bit of a misconception. In my experience, using a CGM sensor has completely transformed how I manage my health. It’s an empowering tool that provides valuable insights and has made a significant difference in my life!
There are three different types available in the market:
A) Dexcom and Dexcom’s Stylo.
B) Abbott’s FreeStyle Libre 2, 2 Plus, 3, and 3 Plus.
C) Abbott has also released over-the-counter options: Lingo and Libre Rio.
I’ve been using the Freestyle Libre 3 continuous glucose monitor (CGM). It’s amazing how this device has opened my eyes to how different foods impact my blood sugar levels. I’ve learned which choices send my glucose levels soaring and which ones keep them stable.
As we dove deeper into this process, we realized that my prescribed extended-release Metformin just wasn’t cutting it for my diabetes management. After consulting with my healthcare team, I switched to a fast-acting form of Metformin and embraced a low-carb diet. The results have been incredible! My blood sugar numbers saw a significant drop, and I started shedding pounds.
Low-Carb Diet
Living with Type 2 Diabetes means your body is facing a challenge: it’s become resistant to insulin, which means you need higher levels of this vital hormone to keep your blood sugar in check.
So, what exactly is insulin? Think of it as a key player in your body’s energy management. While it’s essential for regulating blood sugar, too much insulin can lead to resistance, heightening the risk of developing Type 2 diabetes. But that’s not all—insulin also has a sneaky way of influencing our hunger. When insulin levels rise, they can trigger feelings of hunger, leading to weight gain. In fact, insulin is often called the “fat-storage hormone” because of the way it works in our bodies.
It is important to remember that everything we eat is composed of carbohydrates, proteins, or fats, each of which has a different impact on glucose and insulin levels. When we eat carbohydrates, our glucose and insulin levels spike quickly compared to when we consume proteins and fats. If you are already insulin resistant and have elevated insulin levels, you may feel hungry all the time. You may ask- If that’s the case, then how should people with diabetes eat? The general recommendation for individuals with Type 2 diabetes is to consume 30-60 grams of carbohydrates per meal and another 15-20 grams per snack. That is way too many carbs, especially since it includes the very substance that is contributing to the problem. It may sound counterintuitive, but at its core, diabetes represents a state of carbohydrate toxicity. The inability to transport blood sugar into the cells creates issues in the short term, and the long-term consequences can be even more severe. Insulin resistance essentially signifies carbohydrate intolerance. So why do we continue to recommend carbohydrate intake?
The American Diabetes Association (ADA) guidelines explicitly state that there is inconclusive evidence to support a specific carbohydrate limit. However, they acknowledge that carbohydrate intake is the most significant factor affecting blood sugar levels and, consequently, the need for medication. The guidelines also mention that if you’re taking certain diabetic medications, you must consume some carbohydrates; otherwise, your blood sugar may drop too low, leading to a vicious cycle. Nowhere in the ADA guidelines is there a focus on reversing Type 2 diabetes, and this needs to be addressed.
The solution lies in reversing insulin resistance and becoming insulin-sensitive by exploiting the benefits of low insulin levels. Personally, the low-carb intervention worked quickly for me. I eliminated processed foods and cut out bread, pasta, pizza, sugar, whole grains (including oats), potatoes, and most importantly, rice.
Exercise
When it comes to exercise, incorporating regular walks into your routine, particularly after meals, can work wonders for your A1c levels. Walking not only boosts your insulin sensitivity but also helps your body convert glucose into energy. The magic happens especially 60 to 90 minutes post-meal when blood sugar levels tend to surge. By getting those steps in after eating, you can effectively stabilize your blood sugar and insulin levels, making it much easier to stay within your target range.
I started by walking for 15 minutes after each meal. As I settled into this routine, I gradually ramped it up to 40-45 minutes. Now, I am proud to say I walk about 7 miles a day, racking up an impressive 15,000-17,000 steps daily. Walking has not only helped me with weight management but also reduced my stress levels. In addition, I engage in muscle-building exercises with the help of a fitness coach twice a week.
Today, my A1C level is back to 5.8.
It’s still a work in progress but I think if I continue on this path, I might just be able to reverse my Type 2 Diabetes.
Type 2 Diabetes is not a death sentence; it’s a lifestyle change. Let the right kinds of food and exercise serve as medicine, rather than relying solely on medication.
Life Is Like That! 