Originally posted by saar1234: |
Fasting glucose test came back at 111. Worried. Anyone wih ideas how I can get it down? Thanks
A fasting glucose level of 110-125 mg/dl is classified as Impaired Glucose Tolerance. A level of >125 mg/dl is classified as Type II diabetes (it usually requires a second test to confirm). A fasting level of 111 strongly indicates that you have insulin resistance, which can lead to Type II diabetes depending on your genetics and if diet and lifestyle changes are not made. Being overweight and especially having extra fat around the waist is another strong marker for insulin resistance.
Most people with insulin resistance actually have very high levels of insulin circulating in their bloodstream. What is typically the case is that they have followed a diet too high in carbohydrate for years that has resulted in chronic high insulin levels. Over time, these high insulin levels make the insulin receptor cells down-regulate and become insensitive to the action of insulin, so more and more is required to dispose of the excess glucose.
Most people with insulin resistance can safely lower their fasting glucose levels into the optimum range of 70-90 mg/dl without medications by just following a low carbohydrate diet. This means no or very limited intake of sugars and starches. Yes, that means cut out the soft drinks, cookies, cakes, white bread/buns/rolls, white pasta, chips, potatoes, corn, rice, etc.
All carbohydrates other than fiber and some simple sugars, even the so called "complex carbohydrates" get converted to glucose. Actually, things like white bread and instant mashed potatoes can raise your bloodsugar far more than the same amount of table sugar. Table sugar (sucrose) consists of a molecule of glucose and a molecule of fructose (fruit sugar). Starch, like that found in most grains and pototoes and such, is just a chain of glucose molecules easily broken down into the individual sugar molecules in your digestive system.
So, what do you eat? More unprocessed meat, fish, eggs, nuts, and non-starchy vegetables. Don't be afraid of natural fats either like animal fats, butter, olive oil, coconut oil, etc. since these have virtually no effect on your insulin or glucose levels. Do avoid the partially hydrogenated vegetable oils though because the trans fatty acids they contain have been implicated in causing insulin resistance (either that or just the fact that these fats are found in virtually every processed baked good in the grocery store - read "high carbohydrate").
I would also recommend that you get your blood lipids (cholesterol and triglycerides) checked. It is very common for those with insulin resistance to have low HDL levels and high triglyceride levels, a combination which greatly increases your risk of heart disease (much more so that just high total cholesterol or high LDL levels). Triglycerides tend to be elevated in those that consume a high carbohydrate diet and are inactive. Any extra glucose not needed for fuel gets stored, either as glycogen, or is converted to triglycerides and stored as fat. Blood triglycerides typically fall quickly if a low carbohydrate diet is adopted. HDL levels will tend to rise if more meat and saturated fat is consumed.
If you have any more questions, you might pose them in the Diabetes forum since your situation closely fits in there.