Welcome to Ellis Toussier-Ades Bigio-Antebi's|
The Anti-Diabetic Anti-Aging Diet:
How Carbohydrates (Sugar), Proteins, Fat, Fiber, and Water in Your Food affect Growth Hormone, Insulin, Cortisol, Cholesterol, and Oxygen in Your Blood and Determine Your State of Health, How Fast You Will Age, and When You Will Die.
"Twice as much of the Good, and Half as much of the Bad" - Ellis Toussier...
(eg, Twice as much chicken and fish... Half as much spaghetti, french fries, chocolate ice cream, etc. )
Introduction: After many years of eating according to the USDA Food Guide Pyramid, I had a dramatic experience... almost a religious reawakening... when I bought a glucose meter.
When I began to test my glucose after eating various foods, at first I thought 160's and 170's must be "GOOD" because if this is what happens when I would eat foods that I have been told are "good" for me, (for example, a glass of orange juice) then the resulting glucose levels must be GOOD too.
It was not until I learned to correctly interpret glucose levels, again, not through any advice I learned from most doctors, because most doctors have it wrong... but from reading Dr. Richard Bernstein's story "My First Fifty Years As A Diabetic" and realizing that high glucose levels are the real Devil for our health
Now I know... I affirm in writing... I take an oath and swear to tell the truth and the whole truth and nothing but the truth...
the U.S.D.A. Food Guide Pyramid is totally and absolutely mistaken, at least for me. Now I know Dr. Atkins (author of the Atkins diet) has been right all along.
Why? Because a high carb low fat diet will always result in higher glucose levels, usually way above optimum. It will take us down The Road to Diabetes, further and faster.
According to me, diabetes type 2 is not a disease we get suddenly, for no reason at all... According to me, it is not necessarily hereditary... What we inherit is the eating habits of our parents... if our parents ate in such a way that they became diabetics, then we learned to eat the same way and we will become diabetic 2 also, but only if we don't break the vicious cycle.
We become Diabetic type II because for the forty or fifty previous years we ate in such a way that we kept our blood glucose levels high during many hours a day, for many years... It is delayed punishment, for bad behaviour in eating habits that we have been taught are good ("eat your cereals") when they are really bad for us...
Diabetes is so slow to creep up on us that most doctors don't even realize the cause and effect nature of the wrong diet and advice with diabetes.
My personal Anti-Aging Diet reflects this change of opinion.
The traditional lower-fat, calorie-controlled diet
Most medical experts recommend a diet that is low in saturated fat and calories, while being moderate to high in complex carbohydrates. I do not agree with this, because "complex" carbohydrates or not, too much carbohydrates will raise blood glucose levels way above 105 mg/dl. Even 120 mg/dl is BAD, according to Dr. Richard Bernstein.
The "Dietary Guidelines for Americans" developed by the U.S. Department of Agriculture (USDA) and the Department of Health and Human Services (HHS), outlines several guidelines for better health. Incredibly, I agree with them but I disagree with the "Food Guide Pyramid". I have the same goals as the U.S.D.A. outlines below, but I advise that you should reach these same goals with a low carbohydrate diet, and avoid excess fat wherever possible.
Eat a variety of foods to get the energy, protein, vitamins, minerals and fiber you need for good health. To this, I add: choose the foods that do not raise your glucose levels above 105 mg/dl AFTER eating.
Balance the food you eat with physical activity � maintain or improve your weight to reduce your chances of having high blood pressure, heart disease, a stroke, certain cancers and diabetes.
Select a diet low in sugar. A diet high in sugar has too many calories and too few nutrients for most people. To this, I add: be aware that SUGAR is 100% carbohydrates, and that "CARBOHYDRATES" are a type of sugar. So, choose a diet low in CARBOHYDRATES.
Choose a diet low in salt to help reduce your risk of high blood pressure.
Eat plenty of grain products, vegetables and fruits to provide you with needed vitamins, minerals, fiber and complex carbohydrates, and to help lower your intake of fat. To this I add: eat grain products mixed with water or milk, to lower the carbohydrate content of the whole. Vegetables contain much more vitamins and minerals and fiber than most fruits, and much less carbohydrates. You can eat fruits, but eat small portions.
Choose a diet low in fat, saturated fat and cholesterol to reduce your risk of heart attack and certain types of cancer, and to help you maintain a healthy weight.
Drink alcohol in moderation. Alcohol supplies calories, but little or no nutrients. To this I add: avoid alcohol. Alcohol is bad for your liver. Alcohol is the cause of many other physical and mental and social problems.
THE ANTI AGING DIET: Undernutrition without malnutrition...
The key rule for the Anti-Aging Diet comes from hundreds of experiments that show that calorie restriction without giving up the nutrients will result in a longer and healthier life for laboratory animals. Dr. Roy Walford sums it up as follows: "Fewer Calories Is Always Better Than More Calories, For the Same Amount of Nutrients."
Unfortunately, Dr. Walford did not make a distinction between calories that come from carbohydrates and calories that come from protein. Protein calories are better than carbohydrate calories because they do not cause as great an increase in blood glucose levels.
I have added another requirement to Dr. Walford's low-calorie nutrient rich foods. "Fewer Calories Is Always Better Than More Calories, For the Same Amount of Nutrients... The foods we choose must be low calorie, and high in nutrient content, but they must also keep blood glucose levels from rising too much."
I recommend the same diet for non-diabetics that Dr. Richard Bernstein recommends for diabetics. The reason for this is that Dr. Bernstein is concerned with keeping glucose levels under control, and this is excellent for anti-aging purposes also. These are basically foods of Animal Origin (beef, chicken, fish, eggs, milk and milk products); a limited portion of any vegetable (lettuce, tomatoes, cucumbers, onions, egg plant, etc.); half, or small, portions of any fruits (berries, citrus fruits, watermelon, melon, apples, grapes, mangoes, cactus fruit, etc.); and quarter, or very small, portions of nuts and beans.
ALL OTHER FOODS ARE NOT GOOD (but they are not POISON... you can eat them if you eat so little of them that you keep your glucose levels low).
The No-No ListSpaghetti, Rice, Corn, Potatoes, Bread, Tortillas, Cookies, Cakes, Bagels, Muffins, Pastries, All Breakfast Cereals, All Sweets and Chocolates, Marmalades and Syrups and Condensed and/or Sweetened milk, and Dried and/or Sweetened Fruits... and of course SUGAR.
Coffee, tea, condiments, and sugar substitutes are permitted, unless you have other health reasons for excluding them.
(NOTE: For diabetics, I recommend you can follow my general recommendations and improve results by eliminating starchy fruits and vegetables, such as carrots, dates, bananas... The dryer it is, gram for gram, the more it will raise glucose levels.)
I am convinced that if I follow this plan of nutrition in the long run I might postpone or prevent diabetes forever. I am also convinced that it is the right diet for diabetics because it will help keep glucose levels under control, and it will prevent high and low swings in glucose levels.
What about foods that have no carbs? I say that I can eat as much of these as I want. My wife says I'm wrong.
Ellis: Your wife is right. Carbohydrates have the greatest impact on your blood sugar. Eating a low carb meal helps you control your blood glucose level.
But carbohydrates aren't the only thing that affects your blood glucose, and your health. Protein also becomes blood glucose, slowly. And you should try to avoid excess fat in beef. Good choices are mostly chicken and fish, eggs, and vegetables... very small portions of fruits, if at all... and very small portions of beans and nuts.
Believe it or not, just about everything else will raise blood glucose and is BAD for you: corn, potatoes, bread (almost everything sold in a pastry shop...) ALL breakfast cereals, and of course granulated sugar. Brown sugar, molasses, white sugar... fructose... dextrose... all of these are 100% carbohydrate.
Ironically, sugar substitutes are also 100% sugar. What is GOOD about them is that they are so sweet that one single gram will sweeten your coffee as much as eight grams of white granulated sugar. And one gram of sugar will do to you "what the wind did to Juarez"... zero... nothing.
Eating a healthy diet helps you control your diabetes and reduces your risk of diabetes-related conditions, such as heart disease and stroke. So, just because a food contains no carbohydrates doesn't mean that you can eat it in unlimited amounts.
Your best bet is to adopt a healthy lifestyle:
- Control portion sizes and the total number of calories you consume.
- Eat a wide variety of animal origin and vegetables, small portions of fruits, and very small portions of nuts and beans. Avoid breakfast cereals, potatoes, corn, bread, pizza crusts, and whole grains.
- Reduce your intake of saturated fat, trans fat and cholesterol.
- Avoid sweets and candies and cakes and pies, etc. Avoid honey and maple syrup, and similar sweet syrups.
- Drink alcoholic beverages in moderation, if at all.
- Include physical activity and exercise in your daily routine.
Example: 2 breakfasts
Both of the following breakfasts provide the same amount of carbohydrates. Both have too much carbohydrates. Breakfast No. 1 has too much fat and also too much carbs... Breakfast No. 2 has too much carbs. Both will raise blood glucose in me, to about 160 mg/dl which is "horrible according to Ellis".
|Menu|| ||Carbohydrates ||Cholesterol ||Fat ||Calories
|Breakfast No. 1:
2 fried eggs
3 sausage links
1 cup hash browns
2 slices white toast
2 teaspoons butter
1/2 cup orange juice
1 cup black coffee
|Breakfast No. 2:
3/4 cup cornflakes
1 cup low-fat milk
1 slice wheat toast
1 teaspoon margarine
1/2 cup orange juice
1 cup black coffee
Question to Rejuvenation:
Can you please explain the Anti-Aging Diet? How many calories do you recommend for someone in their mid 20's ?
I will first give a short summary of what I refer to as My Personal Anti-Aging Diet (because I am not a doctor, and this is my personal diet). I do not count calories, but because I avoid fats I estimate that I eat about 1500 calories per day, which is 25% lower than the recommended daily diet of 2000 calories. It is sub-nutrition, but not mal-nutrition.
I build each meal around protein. These are foods of Animal Origin (see below) such as eggs, milk, cheese, beef, chicken, fish, pork (I do not eat pork,) duck, etc. To me, Protein Is King. This is the big picture of what my meals look like:
At every meal I eat fish, chicken, turkey lean cuts of beef, eggs, milk, cheese, yoghurt, and other foods of animal origin. I also eat vegetables, preferably raw vegetables. I avoid fruits, but I can still eat them, and I know fruits contain vitamins and enzymes that are good for my health. Unfortunately, in my case, due to following the bad advice of the U.S.D.A. Food Guide Pyramid, I have eaten what I thought were healthy meals, but which in fact were not as good as I thought. Instead, now I know without any doubt that following the U.S.D.A. Food Guide Pyramid has been bad for my long term health. Fortunately, I am still not a Diabetic Type 2, and I think I have stopped my fast advance towards Diabetes Type II, but I know I am well advanced on the insane trip that the U.S.D.A. Food Guide Pyramid has taken me (and billions of persons around the world.)
I ask you please do not believe what I am saying. Don't believe Dr. Atkins. Don't believe Barry Sears. Don't believe the U.S.D.A. Food Guide Pyramid. Don't believe the Pritikin Diet. Don't believe Weight Watchers, or Jenny Craig. Don't believe anybody.
You can ONLY believe the glucose meter!
The glucose meter has shown me, without any possibility of making a mistake, that the high carbohydrate meals which I believed in for so long have damaged my pancreas to the point that I can still eat small portions of fruits, but not large bowls of fruits as I used to eat before. My glucose levels rise after eating a meal with 50 grams of carbohydrates (note: 50 grams is not much.... there are more than 50 grams of carbohydrates in one large potato, or one large bun of bread, or one glass of orange juice, or one bowl of breakfast cereals.) This is true for ME, but not necessarily true for everybody, because MY PANCREAS is "beat up" in its own particular way...
However... Anybody else whose pancreas is as "beat up" as mine, will probably have the same glucose response to carbohydrates as I do. And anybody else whose pancreas is less "beat up" than mine, or more "beat up" than mine, will have about the same, predictable, response to carbohydrates. In other words, if you know approximately how "beat up" your pancreas is, you will be able to predict with enough accuracy so that you will ALWAYS... or USUALLY... or OFTEN or even... SOMETIMES... eat a sensible diet.
JUST A LITTLE STEP IN THE RIGHT DIRECTION IS A FANTASTIC IMPROVEMENT, in the long run for your health.
I avoid animal fat wherever possible. I eat some vegetable oil, especially olive oil, and very little butter if any.
If at all, I eat very small portions of fruits, beans, and nuts.
I avoid as much as possible: Rice, Potatoes, Corn, Pasta (spaghetti, etc); bread, cookies, cakes, pastries; Candies and sweets; breakfast cereals; and sugar.
I can eat any of the foods on the "no-no list" however, if I eat a very small portion, because a very small amount is not enough to raise my glucose levels too much (above 105 mg/dl). However, eating a little bit of something that is delicious and bad in a larger portion is like playing with fire. It is very easy and likely that I will eat too much of a delicious food, even if I know I shouldn't eat it.
So it is better to avoid it. I don't buy foods that are high in carbohydrates in a supermarket. I try not to order them in a restaurant. I ask the waiter not to serve it to me. I try not to serve high carbohydrate foods on my plate.
The main objective of my new diet strategy is to keep glucose levels low, preferably between 70 and 105, 24 hours a day, every day. If that is impossible, the worst I want to reach is 120. Following the bad advice of the United States Department of Agriculture, I was getting 150's, 160's, 170's, and worse. I ABSOLUTELY GUARANTEE IN WRITING that the advice of the Food Guide Pyramid is bad, and will cause health problems ranging from obesity and heart disease, culminating in full blown Diabetes Type 2 in the long run.
Taken to an extreme, eating breakfast cereals and bread and spaghetti and cakes and honey and sugar and potatoes and rice... will also stunt linear growth in children. We will never know how many inches taller an adult would have been if he had not eaten according to the Food Guide Pyramid in the formative years, but my guess is that it could have been a few inches in height. Sugar and carbohydrates stunt growth, by raising glucose levels, which raises insulin levels, which inhibits the release of growth hormone.
My choice of food as outlined above results in perfect blood glucose levels for me, ie, between 70 and 105 mg/dl. I test my blood glucose levels after some meals, and I have learned to keep my blood glucose levels between 70 and 105 mg/dl nearly 24 hours a day.
Keeping blood glucose levels within "perfect" range has the following six principal benefits, that I explain in more detail below:
a) Theoretically, it results in maximizing the possible natural release of growth hormone in my body. When glucose levels are UP, insulin levels are UP... And insulin inhibits the release of growth hormone. When glucose levels are LOW, insulin levels are lower, and release of growth hormone is POSSIBLE (but not certain).
b) It keeps a process called "glycosilation" to a minimum. Glycosilation is the single most powerful cause of many aging processes. It is at the root of skin wrinkling, an increase of Hb-A1c (glycosilated hemoglobin) in the blood, cross-linking of proteins, obstruction and damage of the circulatory system, damage to the kidneys, and many other processes considered to be "normal aging". They are normal, but they can be lessened if we understand the cause and how to avoid the effect. Glycosilation is also the single aging process which
we can learn to control ourselves, by the choice of food that we eat. (This is explained in more detail below.)
c) It will avoid or postpone the onset of diabetes type II, perhaps forever.
d) Because it will postpone diabetes, it will also minimize the risk of heart disease, and perhaps some types of cancer.
e) Because it will postpone diabetes, it will also minimize the risk of kidney damage, which means blood will be cleaner AND the risk of anemia is also minimized, ie, red blood cell count will be HIGHER (which is a good thing, because red blood cells carry hemoglobin, which carries oxygen.)
f) Because it keeps blood sugar levels at a low optimum level, it also results in less loss of neurons in the brain and the entire nervous system. It is a well known fact that one of the complications of high blood glucose ("blood sugar") levels found in diabetes is damage to the nervous system. There are reasons to believe that glucose levels that are not so obviously high are also damaging to the nervous system. Damage to the nervous system causes a loss of muscles, by atrophy. This is known as sarcopenia, or age-related muscle loss. Therefore, the optimum range of blood glucose levels, which I have suggested is 70 to 105 mg/dl AFTER EATING, is also the optimum range of blood glucose levels to avoid sarcopenia, or age-related loss of muscles.
I complement my diet with an assortment of vitamins and minerals and other supplements in pills, including melatonin and DHEA, both of which are hormones. Both melatonin and DHEA go down with age, and both are for sale in health food stores in the United States.
If you can accept that vitamins and melatonin and DHEA are an integral part of my diet, then you might also accept the most controversial part of my diet:
I also complement my diet with a physiological dose of injectible human growth hormone. Injectible Growth Hormone is a part of my daily diet. I call it: "Growth Hormone for Breakfast." Growth hormone is not a medicine... it is a hormone. It is a natural substance produced in our body, but which is lacking the older we get. Once upon a time, we thought that growth hormone went DOWN because our body was aging... but many doctors today believe it is exactly the opposite: our body ages more quickly BECAUSE release of growth hormone and other hormones goes DOWN in our body!
Growth hormone is sold by prescription in the United States, but it is a class III medicine, ie, it is not a dangerous medicine. To me, growth hormone is an essential part of my diet, just like water, meat, or vegetables are essential. The fact that it has to be taken by injection does not change the fact that it is food. It is a hormone, ie, a natural component of the human body, and it is a necessary "food" for every cell in my body. Hormones are food for the cells, made by the body. Today we can buy them in natural food stores, or in pharmacies, but I look at them as food for the cells of my body.
The macro-nutrient portion of my diet is very similar to the principles of a Diabetic Diet, as recommended by Dr. Richard Bernstein to his diabetes patients: very low carbohydrates, and high protein. Dr. Bernstein, however, forbids carrots, sugar beets, and tomatoes and all fruits.
However... I am not a diabetic Type I like Dr. Bernstein is so I do not absolutely forbid these to myself, or to anybody else. In fact it is the glucose meter that tells Dr. Bernstein what to do. The glucose meter forbids, or permits... not Dr. Bernstein. The Glucose meter is the Boss. If after I eat a certain quantity of carrots and tomatoes my blood glucose level does not rise above 105, then I can eat carrots and tomatoes. Period. The glucose meter decides it for me.
If my blood glucose level rises much above 105, perhaps I can eat less carrots or tomatoes, or I can eat them if I have injected my dose of insulin. (I am not a diabetic... I inject insulin to keep my glucose levels low. See Non-Diabetic Use of Insulin) The important point is "KEEP YOUR GLUCOSE LEVELS UNDER CONTROL".
For the same reason, I can eat a very small portion of rice, or potatoes, or even chocolates... but I AVOID them, because it is VERY DIFFICULT TO STOP to eat a very small portion of any food that is "delicious" to the taste. It is especially difficult to stop eating a food that is SALTY, or SWEET.
If you ever eat such a food and start off on an eating binge where you cannot stop eating it, the best way to stop the eating binge is to CHANGE THE TASTE in your tongue, by drinking a glass of water and eat something that is much lower on the carbohydrate thermometer, ie, take a bite of a vegetable, or eat a small piece of cheese.
It depends on the glucose meter. In my case, I have learned through testing myself with a glucose meter that I can eat up to 10 grams of pure sugar every 20 minutes and still keep my glucose levels below 120. In the case of a person who already is diabetic type 2, he probably cannot eat as much sugar as I can, and in the case of a young and healthy person, he probably can eat much more sugar than I can.
This is not to say that I recommend that anybody should eat sugar, or sweets, or bread, or cereal. Sugar is 100% carbohydrates and it doesn't take too much sugar to cause the pancreas to have to secrete insulin, which eventually will burn out enough insulin-producing beta cells, which is precisely what takes us on "The Road to Diabetes." (see above)
I have found by testing my glucose levels that I can only handle 10 grams of pure sugar every 20 minutes and still keep my glucose levels below 120. According to my theory, based on Dr. Bernstein's experience, any higher than 120 mg/dl in glucose levels will damage the pancreas, and that is the cause of diabetes in the long run. So... I try NOT TO GET 120, I try to stay below 105 mg/dl all day, every day. (I don't actually succeed, all the time... but the attempt means a great improvement over the glucose levels I would have not attempting it.)
I classify all foods in my mind into the 7 groups shown on the Carbohydrate Thermometer, according to the carbohydrate content as shown on the food tables of the U.S. Department of Agriculture.
See: The Amazing Carbohydrate Thermometer
The bottom two groups (Animal Origin and Vegetables) are "IN" and the top five groups (Fruits, Starches, Breads, Sweets and Cereals, and Sugar) on the Carbohydrate Thermometer are progressively "worse" so they are more and more "OUT". (ie, fruits are "not so good" and beans and nuts are "not so bad"... but bread, sweets and breakfast cereals, and sugar are "bad" or "very bad"...)
This is true for everybody, but many people can handle greater amount of fruits and starches than I can. If you keep your glucose levels low, you will not lose your insulin producing beta cells as fast as you will if you eat in such a way that your glucose levels are raised to... 120 or higher.
Excess fat is also an enemy, so the Anti-Aging Diet is also attempts to limit fat whenever there is a choice (lean meats, non-fat milk, etc). But there are different kinds of fat, and some fat, such as Omega-3 which is found in cold water fish, and some fruits or vegetables such as avocados, olives, and others is not only good for our health, it is absolutely essential. FAT is not as dangerous as SUGAR. Within the foods that I eat, I choose to eat the leanest meats, low-fat or non-fat milk, and none of my food is fried in oil.
This means my personal Anti-Aging Diet is a) Very Low Carbohydrates, b) Low Fat, and c) High Protein. Although many people think it is difficult and extreme, this is not at all difficult to achieve. In fact, I am eating as well as ever, except I have stopped eating cakes and bread and cereals and rice and spaghetti. That is not so much of a sacrifice. I monitor my blood glucose and the result is: perfect (70 to 105 mg/dl) blood glucose levels 24 hours a day.
The single most important way to monitor how the food I eat is affecting me is to test my blood glucose levels with a glucose meter. A glucose meter is essential for anybody that wants to follow the Anti-Aging Diet, as I will explain in more detail below. I highly recommend that if you want to improve your health, you must get a glucose meter. Start to test your own reaction to the food you eat, and you might find some surprises, as I did.
This is how I have eaten for the past year of my life. Before that I ate completely differently. Now I will explain the reasoning behind the Anti-Aging Diet:
I. Sugar is 99.9% Carbohydrates. Not all Carbohydrates are necessarily Sugar, but Sugar is all Carbohydrates. But all carbohydrates quickly become glucose in the blood, and all carbohydrates shoot glucose up much faster than protein or fat. This is the basic concept that you must learn to understand why I want to follow a diabetic diet when I am not a diabetic (according to the definition of a diabetic of the American Diabetes Association). So I choose to consider myself a very mild diabetic, and I call myself a Future Diabetic, or Diabetic Type III.
Sugar and carbohydrates are at the root of the aging process through a process known as "glycosilation" (which I explain below) and so the principal aim of The Anti-Aging Diet is to eliminate those foods that raise blood
glucose levels much above the perfect level of 70 to 105 mg/dl. I want to consider myself to be a diabetic and to care for my diet to avoid diabetes now. I am a "Future Diabetic" or as I call it (a whole new class of diabetes): Pre-Diabetes, or Diabetes Type III. I want to remain a "Future Diabetic" until the day I die, ie, I will eat as I must in order not to ever be a "Present Diabetic".
This means foods are divided sharply into two groups: the YES and the NO (or "Green and Red", "Black and White", "High and Low", "0 and 1", "Good and Bad", etc.).
Because it helps to recognize the approximate carbohydrate content of thousands of foods, I will refer to the groups of the Carbohydrate Thermometer. The two groups that I give a YES to, for my personal diet, are :
a) 0 Animal Origin : Beef, chicken, fish, pork, eggs, milk, cheese, yoghurt, etc.
b) 6.25 Vegetables. : Lettuce, cucumbers, onions, tomatoes, celery, etc.
ALL OTHER FOODS ARE "NO"::
12.5 All Fruits
25 All Starches
50 All Breads and pastries, cakes, etc.
75 All sweets, candies, syrups, marmalades, and 75 All Breakfast Cereals
and of course
This does not mean that I actually eat this strictly all the time. These are only guidelines. But it is not difficult to cut out foods that I know are going to harm me, and the guideline is true all the time. Except for beans and nuts, which are "starches" but are good for me in small portions, I follow this guide closely almost always.
I check my glucose levels with an accurate glucose meter and at any time I am almost always between 70 and 105 mg/dl, which is PERFECT glucose levels. But since I am an imperfect human being, sometimes I eat some bread, or beans, or chocolate cake... but when I break the rules, I know I am breaking it, and I eat less of the offending food.
The list of "NO" foods, in general, raise blood glucose levels higher and faster than foods of Animal Origin or Vegetables. That is a fact, based on the carbohydrate (sugar) content of 100 grams of these foods, as shown in the food tables investigated and published by the U.S. Department of Agriculture.
I don't stop to weigh the foods I eat, I don't use tables to look up how much carbohydrates is in the food I am eating. I already did that, and I summarized it for myself and others in The Amazing Carbohydrate Thermometer. Using the Carbohydrate Thermometer I have learned to tell at a glance the carbohydrate content of any food. This helps me tremendously to avoid the foods that will cause the fastest and highest increase in my glucose levels. These are the foods in the "NO" group above.
Ideally, all my meals are of the YES group, and ideally I avoid the NO group, or I eat smaller portions of fruits, beans and nuts, and sometimes bread and cakes. I have almost completely eliminated rice, corn, potatoes, and breakfast cereals, except for exceptional occasions such as a party or a banquet where I cannot avoid eating what is served to me. Understanding how carbohydrates affects my blood glucose has resulted in the ability to keep my glucose levels in the ideal range of 70 to 105, for 24 hours a day, every day.
I affirm, with almost absolute conviction: because I have begun to control my glucose level since the age of 56, before I become a Diabetic Type II I will never get diabetes Type II after age 65 as I probably would, even though both my parents were diabetic Type II after age 65! (I may be mistaken, but if I ever become diabetic type II, you will know about it on this page.)
Glycosilation is a process by which a molecule of glucose attaches to a molecule of protein, usually damaging that protein molecule. It can actually be measured in a blood test called Hb-A1c ("glycosilated hemoglobin, or Hemoglobin type A1c"). When glucose attaches to hemoglobin in the blood, the hemoglobin molecule can no longer do its function to carry oxygen.
You might think that it is not too important, and if this was the only characteristic of an increase in Hb-A1c, it wouldn't be important. But the importance of an increase in Hb-A1c is that it indicates that the same process is also occuring elsewhere: in the circulatory system, the kidneys, the eyes, the brain, etc..
Since a level of glucose is necessary and desireable, "perfect Hb-A1c" is 4.5% and corresponds to a glucose level of about 90 mg/dl. For every 30 points above an average glucose level of 90, average Hb-A1c rises 1%... 120 mg/dl corresponds to Hb-A1c of 5.5%... 150 corresponds to HbA1c of 6.5%... 180 average glucose corresponds to 7.5%, etc.
|Hb A1c||Average Glucose|
past 90 to 120 days
|My Interpretation|| Driving Speed |
|4.5%||90 mg/dl||PERFECT Anti-Aging||20 M.P.H.|
|5.0%||105 mg/dl||Excellent Anti-Aging||35 M.P.H.|
|5.5%||120 mg/dl||"Normal Aging"||50 M.P.H.|
|6.0% - 6.5%||135 - 150 mg/dl||Rapid "Normal Aging"!||65 M.P.H.|
|7.0%||165 mg/dl||Not Acceptable! Too high!||Reckless Driving:|
|7.5%||180 mg/dl||Diabetes Side Effects |
from here on...
|8.0%||195 mg/dl||Diabetes out of control||120 M.P.H.|
|9.0% to 10.5%||higher than 200 mg/dl||Diabetes way out of control||> 150 M.P.H.|
|11.0% and higher||higher than 300 mg/dl||Write Your Will||> 200 M.P.H.|
If your glucose level fluctuates and the AVERAGE is 165 mg/dl, that means that some of the time it was 90, 120, 150... then SOME OF THE TIME in the past 90 to 120 days your glucose levels were also 180, 210, 240 mg/dl, or even higher... This is totally NOT ACCEPTABLE, as a goal, or target. Diabetics and their doctors should NOT be pleased with this result and should strive for much lower than an average 165 mg/dl, ie, they should strive for LESS than 7% HbA1c... at most 6%, preferably 5.5% or less. The HIGHER up goes glucose levels, the more damage will result and it will take longer for glucose to drop below 105:
Therefore, for me, 7% is NOT a good target HbA1c for diabetics. They should NOT be pleased with HbA1c of 7% as they are being recommended.
It has been found that the incidence of side effects and complications from diabetes appear and rise sharply after Hb-A1c is above 7%. Complications from diabetes include damage to the nervous system (which results in loss of sensibility in the extremities), damage to the kidneys (which results in anemia and the diseases caused by anemia), damage to the circulatory system (which results in greatly increased heart attack and stroke, amputation of fingers and legs, etc.), damage to the eyes (which results in blindness), damage to the brain (which results in sudden micro-strokes which cause paralisis and loss of brain functions), etc.
Hb-A1c levels above 5.0% but below 7% also result in lesser damage but these are not usually considered to be "side effects" of diabetes. I, however, do consider them to be side effects of a "mild diabetes." They are usually called "normal" aging, but in fact they are "more rapid than possible" aging: increased skin wrinkles, increased fat storage and weight gain, increased incidence of heart attack, etc. "Mild Diabetes" or Diabetes Type III can be controlled with diet and a glucose meter. For the purposes of the anti-aging diet: Diabetes is the Enemy and Sugar is His Prophet.
So for anti-aging purposes, an HbA1c of 5.5% is normal, but that is not our goal. Our goal is HbA1c LESS than 5.5%... 4.5% or 5.0%
II. The order in which I eat foods is also important. Vegetables will raise blood glucose faster on an empty stomach than if I first ate a food of animal origin. If I have a choice, first I eat some food of Animal Origin, then I eat the vegetables. (If I only have vegetables, I eat them.)
III. Between meals I only eat foods of Animal Origin, so that I do not have as low glucose response as possible. There is a good reason for this. When glucose is HIGH, the possible release of Growth Hormone is LOW. When glucose is LOW, there is a POSSIBILITY that growth hormone could be released.
I show here an example of what glucose response might look like in a non-diabetic person that eats three high carbohydrate meals per day (breakfast, lunch, and supper),and 3 snacks between.
Since glucose is above 120 mg/dl (in this example) for perhaps 12 hours every day, the natural release of growth hormone is inhibited. Glycosilation is also increased above the minimum that it could be. Stated another way: high glucose levels are hastening aging.
Compare the possible release of growth hormone of these two graphs below: