# How do you lower your blood sugar without losing weight? **URL:** \ **Category:** In My Humble Opinion\ **Created:** [February 2, 2011, 5:15pm UTC](https://boards.straightdope.com/t/how-do-you-lower-your-blood-sugar-without-losing-weight/569908 "2011-02-02T17:15:13Z")\ **Posts on this page:** 11\ **Page:** 3
**Author:** ![Broomstick](https://sea3.discourse-cdn.com/straightdope/user_avatar/boards.straightdope.com/broomstick/32/246_2.png) [@Broomstick](https://boards.straightdope.com/u/Broomstick)\ **Post date:** [February 5, 2011, 7:56pm UTC](https://boards.straightdope.com/t/how-do-you-lower-your-blood-sugar-without-losing-weight/569908/41 "2011-02-05T19:56:05Z")
> [@ReticulatingSplines](#): > > So I recently got my first ever routine blood test at the ripe old age of 30, and while everything was normal, my fasting glucose is uncomfortably high-normal, at 95 mg/dl. So I want to try to lower it some, though my doctor seems rather unconcerned. > > I thought it would only be a matter of hopping online and looking at the recommendations, and that would be that. Problem is, there’s no consensus on anything! For every low carb recommendation, there’s a high carb (relatively) one. For every doctor who advocates a low glycemic index, there’s one who says it doesn’t matter. “Lots of fruits and vegetables” is a common recommendation, though according to others, you shouldn’t even eat fruit. And to bring this around full circle - WebMD says that a [diabetic’s diet doesn’t differ from a regular diet](http://www.webmd.com/diet/guide/expert-q-and-a-a-healthy-diet-for-type-2-diabetes) at all! WTF? JUST TELL ME WHAT TO DO AND I’LL DO IT! ASLDFKh wa’oiwhga;kdslkhg ;ohlkdsagdsags;;;;nfd;lkjgfdskjgf;ldg > > Ahem. Anyway, here’s the other thing - I’m not overweight. In fact, I’m quite thin; my BMI is 20.7, but every single glucose-lowering diet is geared towards losing weight. I cannot function on 1400 calories daily. Should I just eat egg whites 17 times a day? What do you guys do? > > Help! Diabetes is a complicated disease. In fact, there’s more than one way to become diabetic. For example, my spouse has diabetes due to an _injury_ to his pancreas that destroyed much of the organ. How you manage diabetes caused by injury vs. caused by excessive weight vs. caused by genetic factors are all slightly different, even if they might all be technically “type II”. That’s probably why there’s no one solution to the problem of managing the disease. The good news is, of course, that you are not diabetic at this time. You may never be diabetic, even if your fasting blood sugar is slight elevated. Being “pre-diabetic” is not a sentence of doom. I also want to mention that one blood sugar test _is not conclusive_. Even non-diabetic people may occasionally have higher than typical glucose readings (illness can cause this, for example). You need to look at several such tests taken over time. You said your doctor seemed unconcerned. Maybe you need to tell him that even if he’s not particularly concerned it’s important to YOU to do everything you can to lower your risk of diabetes. Is he aware that this is a family medical issue? If not, you should tell him. You can try out several types of “diabetic diets” and see what works for you. Maybe you’d do better with low carbs, or maybe with complex carbs, or higher protein, or whatever. If the diet is presented as “weight loss” and you don’t want to lose weight then increase the portion size, which will increase the calories. If you find a particular diet improves your blood sugar then, so long as it is healthy and balanced, stick with it. As you are not diabetic at this time experimenting with your diet is far less likely to have adverse effects than if you were diabetic. Above all, do what you can to stay as healthy as possible and eat a diet that works for you. If, Og forbid, you _do_ become diabetic down the line the self-discipline will do you good in maintaining a treatment regimen and thus minimizing side effects. I’ve known people who became insulin-dependent diabetics during childhood yet lived into their late 70’s with working kidneys and good eyesight, it’s possible to do this. Becoming blind and losing limbs and winding up on dialysis are NOT inevitable when you are diabetic. It’s an awful disease, it feels very unfair, but it _can_ be managed. ---
**Author:** ![ReticulatingSplines](https://avatars.discourse-cdn.com/v4/letter/r/e274bd/32.png) [@ReticulatingSplines](https://boards.straightdope.com/u/ReticulatingSplines)\ **Post date:** [February 5, 2011, 8:07pm UTC](https://boards.straightdope.com/t/how-do-you-lower-your-blood-sugar-without-losing-weight/569908/42 "2011-02-05T20:07:42Z")
> [@MsWhatsit](#): > > There are two excellent books about type 2 diabetes that cover a lot of diet/nutrition info that you might find helpful. Both are by the same author. One is called _The First Year - Type 2 Diabetes_ and is targeted at people who have been actually diagnosed. The other is called _Stop Diabetes_ and is targeted at those who are pre-diabetic or just want to lower their risk. I’ve read both, and there’s quite a bit of overlap; for you, I’d probably recommend reading _The First Year_, just because it’s more informative and in-depth and you seem to want that level of detail. The author’s name is Gretchen Becker. Thanks! I’ve put it on my reading list. ---
**Author:** ![ReticulatingSplines](https://avatars.discourse-cdn.com/v4/letter/r/e274bd/32.png) [@ReticulatingSplines](https://boards.straightdope.com/u/ReticulatingSplines)\ **Post date:** [February 5, 2011, 8:12pm UTC](https://boards.straightdope.com/t/how-do-you-lower-your-blood-sugar-without-losing-weight/569908/43 "2011-02-05T20:12:33Z")
> [@Broomstick](#): > > Is he aware that this is a family medical issue? If not, you should tell him. That’s a great point I completely overlooked. I went in for my test about a week after my parents had their first-ever physicals as well (coincidental, not coordinated), and at the time I didn’t know what their levels were so I told the doctor they had no health problems. ---
**Author:** ![AshenLady](https://avatars.discourse-cdn.com/v4/letter/a/94ad74/32.png) [@AshenLady](https://boards.straightdope.com/u/AshenLady)\ **Post date:** [February 5, 2011, 8:15pm UTC](https://boards.straightdope.com/t/how-do-you-lower-your-blood-sugar-without-losing-weight/569908/44 "2011-02-05T20:15:35Z")
There is a fair amount of genetics that go with diabetes. I know there are people who did nothing to deserve it, like any other disease, but genetics being what they are, they got a given disease, regardless of how healthy or unhealthy they are or were. Out of the blue, with no indicators, my brother got epilepsy and he has been an athlete and in good condition and well exercised all of his life AND epilepsy doesn’t even figure in our family history. He hates taking epilepsy medications, but he does, rather than get another seizure. ---
**Author:** ![Athena](https://avatars.discourse-cdn.com/v4/letter/a/35a633/32.png) [@Athena](https://boards.straightdope.com/u/Athena)\ **Post date:** [February 5, 2011, 10:05pm UTC](https://boards.straightdope.com/t/how-do-you-lower-your-blood-sugar-without-losing-weight/569908/45 "2011-02-05T22:05:07Z")
> [@Broomstick](#): > > If, Og forbid, you _do_ become diabetic down the line the self-discipline will do you good in maintaining a treatment regimen and thus minimizing side effects. I’ve known people who became insulin-dependent diabetics during childhood yet lived into their late 70’s with working kidneys and good eyesight, it’s possible to do this. Becoming blind and losing limbs and winding up on dialysis are NOT inevitable when you are diabetic. It’s an awful disease, it feels very unfair, but it _can_ be managed. It doesn’t even have to be that awful. I had a major freak out when I was diagnosed - went through all the various stages of denial and anger and finally acceptance. The first 6 months were the worst. Now, 2+ years in, it ain’t no big deal. I don’t worry about all the Big Scary Complications, because I keep my blood sugar in control. And that’s not really all that difficult with today’s fancy insulins and pumps and meters. Sure, diabetes is a hassle, and I’d rather not have it. But I’ll take it over about a gazillion other diseases. It’s controllable and you can live a normal life with it. I can’t even really imagine not having it now, I’m so used to checking blood sugar and dosing and all that. ---
**Author:** ![Broomstick](https://sea3.discourse-cdn.com/straightdope/user_avatar/boards.straightdope.com/broomstick/32/246_2.png) [@Broomstick](https://boards.straightdope.com/u/Broomstick)\ **Post date:** [February 5, 2011, 10:15pm UTC](https://boards.straightdope.com/t/how-do-you-lower-your-blood-sugar-without-losing-weight/569908/46 "2011-02-05T22:15:29Z")
> [@ReticulatingSplines](#): > > That’s a great point I completely overlooked. I went in for my test about a week after my parents had their first-ever physicals as well (coincidental, not coordinated), and at the time I didn’t know what their levels were so I told the doctor they had no health problems. Well, if you didn’t know at the time you didn’t know - just explain they were recently diagnosed and your concern that this puts you at higher risk. If there is a known family history your doctor might find it sensible to treat any symptom or sign more aggressively than would otherwise be the case. Or he might also want to watch you more carefully over time. ---
**Author:** ![pepperlandgirl](https://avatars.discourse-cdn.com/v4/letter/p/f17d59/32.png) [@pepperlandgirl](https://boards.straightdope.com/u/pepperlandgirl)\ **Post date:** [February 5, 2011, 10:47pm UTC](https://boards.straightdope.com/t/how-do-you-lower-your-blood-sugar-without-losing-weight/569908/47 "2011-02-05T22:47:28Z")
> [@Martin\_Hyde](#): > > Let’s not throw around pseudo scientific crap about nutrition. Carbs are not “garbage.” If you “cut out the carbs” you’d be eating nothing but protein and fats (plus any alcohol you consumed) for energy. > > Something everyone should know by a young age (even though I don’t believe it is in most curricula) is there are three macronutrients: carbohydrates, proteins, and fats. Pretty much anything that goes into your body that has a caloric content is going to fall into one of those three categories. (Alcohol is none of the above and also provides energy at a rate of 29.3 kJ/g.) > > While long term survival is possible with extremely low levels of any of the three, completely eliminating intake of an entire macronutrient category is not a good idea. Proteins and fats are essential for life due to providing essential amino acids/essential fatty acids. There isn’t an equivalent bodily need that carbohydrates fulfill, however eating 0 carbs would mean not eating any plant matter at all, and some of the healthier sources of protein are found along with carbohydrates (nuts/legumes for example.) As fascinating as that all is, it really doesn’t address what I said or what I meant. When you shop on the perimeter of the store (in some cases I see now) what you’re buying is fresh meat, fresh vegetables (CARBS!), fresh fruits (CARBS!), dairy, and even the bakery. When I’m trying to cut carbs out, I can’t help but notice that the vast majority of the grocery store is dedicated to, well, _junk_. Huge, grotesque amounts of it. Nobody _needs_ pasta or white bread or cereal or chips or crackers or cookies or frozen dinners or rice or ice cream or jarred sauces. Preservatives might not cause any uptake of sugar levels themselves, but they go hand-in-hand with foods that are not as healthy as eating fresh food. ---
**Author:** ![rhubarbarin](https://avatars.discourse-cdn.com/v4/letter/r/eb9ed0/32.png) [@rhubarbarin](https://boards.straightdope.com/u/rhubarbarin)\ **Post date:** [February 5, 2011, 10:47pm UTC](https://boards.straightdope.com/t/how-do-you-lower-your-blood-sugar-without-losing-weight/569908/48 "2011-02-05T22:47:59Z")
> [@ReticulatingSplines](#): > > Something that surprised me was that, in terms of your blood sugar levels, it’s no worse to eat straight-up sugar than carbs like white bread or white rice. Like you, I’ve always enjoyed rice and pasta, thinking it was healthy (or if not overtly healthy, at least not harmful). I didn’t realize until now how bad they are. > > And that was the reason I started this thread; it seems like you only really have a couple of choices: > > 1. Cut down on carbs to lower blood sugar while eating recommended levels of fat/protein but lose weight as a result; > 2. Cut down on carbs to lower blood sugar but substitute more fat/protein and maintain weight, but destroy your triglyceride and cholesterol levels and increase strain on kidneys. > > There doesn’t seem to be a consensus on what’s best. I’ve just started to cut out the obvious things like the cereal and all the whites, but I can’t imagine it would make that much impact because I already was trying to eat more whole grain stuff when I could. You’re damn right that there is no consensus! Re #2: It’s almost impossible to have high triglycerides on a lower carb, higher fat diet. Blood tryglyceride levels directly correlate with the amount of dietary carbohydrate you consume, and often fall to very low levels indeed when you’re eating ‘low carb’. I had blood tests pre and post my current lower carb/high saturated fat diet, and my trigs went from the high 50s to the low 30s. My HDL also increased by quite a bit, which everyone agrees is a good thing. My total and LDL went up a little as well, but the ratios between your trigs, HDL and LDL, and size of your LDL particles are much more important than your total cholesterol, after all. My ratios were already good and got even better. I’m a special case anyway, my cholesterol has always been too low (under 160 is linked with many health conditions) and I’d be happy for it to get even higher. Keep in mind that there is no need to eat astronomically high in protein when you’re reducing your carbohydrate intake and trying to maintain weight. There is only so much protein your body can utilize after all. I’ve never seen evidence that a diet a bit higher in protein than the average will strain/harm the kidneys of anyone who doesn’t have existing kidney problems. Eat enough protein that your hunger is satisfied - it doesn’t take a ton for most people. I’ve found that the best way to figure these things out is to try eating different ways and see what makes you feel best; under a doctor’s supervision of course. If you get regular testing you’ll be able to see what results you are getting. This is how I figured out that being a vegetarian makes me really sick, and eating a whole foods, high fat, moderate protein, low carb diet not only makes me feel and look fantastic, but also has a positive effect on my measurable health markers. I’ve got my doctor’s approval. ---
**Author:** ![Broomstick](https://sea3.discourse-cdn.com/straightdope/user_avatar/boards.straightdope.com/broomstick/32/246_2.png) [@Broomstick](https://boards.straightdope.com/u/Broomstick)\ **Post date:** [February 5, 2011, 11:20pm UTC](https://boards.straightdope.com/t/how-do-you-lower-your-blood-sugar-without-losing-weight/569908/49 "2011-02-05T23:20:22Z")
> [@rhubarbarin](#): > > It’s almost impossible to have high triglycerides on a lower carb, higher fat diet. Unless, of course, you have a genetic-based form of high triglycerides or lipid problem… but a blood test will spot high levels of those and the OP stated everything was within normal levels so… no problem there, I guess. It’s just that different people react different to the environment, including diet. So it’s important to know what works for you individually. ---
**Author:** ![KarlGauss](https://sea3.discourse-cdn.com/straightdope/user_avatar/boards.straightdope.com/karlgauss/32/3713_2.png) [@KarlGauss](https://boards.straightdope.com/u/KarlGauss)\ **Post date:** [February 6, 2011, 12:11am UTC](https://boards.straightdope.com/t/how-do-you-lower-your-blood-sugar-without-losing-weight/569908/50 "2011-02-06T00:11:58Z")
ETA: Error (incomplete reply by mistake). Sorry. ---
**Author:** ![KarlGauss](https://sea3.discourse-cdn.com/straightdope/user_avatar/boards.straightdope.com/karlgauss/32/3713_2.png) [@KarlGauss](https://boards.straightdope.com/u/KarlGauss)\ **Post date:** [February 6, 2011, 12:29am UTC](https://boards.straightdope.com/t/how-do-you-lower-your-blood-sugar-without-losing-weight/569908/51 "2011-02-06T00:29:38Z")
I don’t believe anyone has yet mentioned the concept of [glucotoxicity](http://www.google.com/url?sa=t&source=web&cd=1&ved=0CB0QFjAA&url=http%3A%2F%2Fendo.endojournals.org%2Fcgi%2Freprint%2F143%2F2%2F339.pdf&ei=rOZNTbXfLMOblgfqw5A_&usg=AFQjCNFf3V3xK4wwfcRPQBRTohAgVYHUIA&sig2=WMJEKEFsdPsGyR909MFuGg) (pdf). This refers to the phenomenon whereby high glucose from whatever cause “poisons” the pancreas so that it secretes even less insulin. Of course, this causes even worse hyperglycemia to develop. Although the linked article doesn’t mention it, glucotoxicity also includes the fact that high glucose (from any cause) also makes a person more insulin resistant. The good news is that the reverse holds true for both phenomena. Lowering of blood glucose (however it’s achieved) will lead to some degree of restoration of the pancreas’s ability to make insulin and it will also lessen any insulin resistance that may be present. In clinical practice, this means that whether one uses weight loss, exercise, oral medications, or insulin to lower elevated glucose levels, there will be an improvement in both insulin secretion by the pancreas and in insulin sensitivity (i.e. reduced insulin resistance). One sees this whole process in action in the so-called [honeymoon phase](http://en.wikipedia.org/wiki/Honeymoon_period_%28diabetes%29) of recently diagnosed type I diabetes. Specifically, shortly after starting insulin therapy, a type I diabetic often finds they need less and less insulin to keep their glucose levels under control. The concept of glucotoxicity reminds us that the improved glucose levels following the introduction of insulin injections leads to improved insulin sensitivity (i.e. decreased insulin resistance) and permits any surviving islet cells to begin to make insulin again. Indeed, it is often possible for the patient to come off insulin, at least for a while. As time goes on, though, those surviving islet cells usually are knocked off by the ongoing [autoimmune attack which caused the type I diabetes in the first place](http://jcem.endojournals.org/cgi/content/full/84/12/4371). Sometimes, though, it can last for years. [Previous page](https://boards.straightdope.com/t/how-do-you-lower-your-blood-sugar-without-losing-weight/569908.md?page=2)