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Do you check your glucose?

For any of you who have never checked your glucose, maybe it’s worth a try. It is truly the only way to know how food directly impacts glucose.

Use a glucometer to check and monitor your glucose level. They can be purchased over the counter. For inexpensive ones, ask your local pharmacy about the least expensive to use over time. I believe Walmart has one that is fairly inexpensive; it’s the Relion meter.

I recommend testing first thing in the morning, and then after meals to determine how food impacted your glucose. Standard post-meal testing is at 2 hours. Some people, however are not textbook. I usually recommend testing after several different meals over a few different days every 30 minutes after eating to determine your personal peak… once you determine this time frame, you’ll only need to test before and after once. No need to test every single meal at first if you’re worried about costs of testing OR running out of fingers. 😉

But pick a few meals at different times of day. If costs are a factor in buying strips, it’s really important to test before and after different meals — example: test before and after breakfast on Mon, Wed, & Saturday for 2 weeks, before & after lunch on Tue, Thurs, & Fri for 1 week, and supper on Sunday, Tues, Thurs, Sun, for the 2nd week.

Once you’ve determined your personal glucose peak, you can then limit testing to before meals and around your peak.

To determine the impact of certain food on glucose level, test before and after at your personalized peak. Ideally, the readings should not be very different, but readings are allowed to be about 10 numbers diff.

Example: pre-meal is 97; post-meal highest should be about 107 for optimal glucose control.

Even non-diabetics can use meters and learn for themselves how food impacts glucose.

This is where we get the phrase, “eat to your meter.”

This photo COURTESY of the Facebook group, Type 2 Diabetes Straight Talk.

Testing glucose is the absolute best method for determining how foods impact your glucose. Knowing how food will affect glucose levels is very important for people on a low carb diet, especially those who take medicines to lower glucose directly. If glucose goes up more than 10 points, it’s probably not a good idea to continue eating that food.

If you’d like help learning to eat to your meter or learning how to eat low carb high fat to reduce the impact of disease on the body, please email me at ketonurses@gmail.com for more information.

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KetoNurses’ Biscuits & Gravy

Biscuits & Gravy with Chopped Steak
Biscuits & Gravy with Chopped Steak

Biscuits:

1/3 cup almond flour

¾ cup grated mozzarella cheese

1 Tbsp coconut flour

½ tsp baking powder

½ tsp xanthan gum

1 egg

2 ½ Tbsp melted butter

Pre-heat oven to 350.

Mix all ingredients together in small bowl. I use a fork for easy mixing.

Shape into 4 evenly-sized balls and place on parchment-lined baking pan.

Bake for 10-12 minutes.  Watch bottoms carefully – the bottoms will brown much faster than tops; tops will NOT brown much at all & will still be done.

 Gravy:

¼ – ½ pound sugar-free sausage (or leftover steak, chicken, or chops from a recent supper – my fave)

2 Tbsp. grass-fed butter (optional)

½ cup heavy cream

Black pepper to taste

While biscuits bake:

Brown ¼ – ½ pound of sugar-free sausage in skillet and remove from pan. Do NOT drain fats off.

If using leftover meat, you will need the butter for heating/browning it.

In same skillet as above, and after removing cooked meat, add 3 Tbsp grass-fed butter & allow to melt over low or medium-low heat. Butter should NOT sizzle, but just melt.

Pour ½ cup heavy cream into melted butter; using whisk, stir pretty constantly.  Add pepper to taste.  Simmer and stir for about 3-5 minutes, until cream just begins to thicken.

Add the previously cooked/heated meat and stir in.

Serve over open baked biscuits.