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04 May 2014

So, to continue the resistant starch experiments, I tried unmodified raw potato starch in an ad hoc glucose tolerance test. This time, I wanted to test the effects of the starch on another food. I chose Fage Greek Yogurt. I use Fage a lot and know the glucose load it provides, so it is easy for me to judge the additional load caused by adding an ingredient. I also wanted to test the effects of the raw potato starch on my digestive system, since many folks report unpleasant side effects (gas) from eating it.

I added 24g (2TBS) of the potato starch to 220g of plain Fage Greek Yogurt. The yogurt provided 7g of carbohydrate for which I bolused insulin. The potato starch is labeled as 20g of carbs for the 24g. I did not bolus for the potato starch. After recording my blood glucose reading, I consumed the combination and checked my BG's over a period of 3 hours.

1730 - 78 Start
1800 - 74
1830 - 89 1hr
1900 - 114
1930 - 107 2hr
2000 - 101
2030 - 96 3hr

So, the results show a maximum spike of +36mg/dl after 90 minutes. However, the BG readings started dropping, and by the 3 hr mark, were very close to normal. From this experiment I can't say that the potato starch had much if any effect on my blood sugar. This is good news if it holds up. I'll test in a more controled test with potato starch by itself next time to be sure.

As to the "gas" situation, I am happy to report that I had no unusual increase. I have been taking a high quality raw probiotic for about 6 weeks, and this probably has a lot to do with my non reaction to the added resistant starch.

As far as resistant starches go, raw potato starch appears to be a viable choice for me. As those who have read my past posts on RS know, I haven't always had good results with other sources. I will continue my quest, as recent research is showing there is a close interrelationship between our health and our human microbiome; especially those in the gut. There is very compelling evidence piling up that resistant starch is vitally important to the health of those micro organisms.
Weigh-in: 168.0 lb lost so far: 4.0 lb still to go: 0 lb Diet followed 100%
   (4 comments) on diet The Paleo Diet   gaining 1.0 lb a week

03 May 2014

Resistant Starch 3 May 2014


OK, my latest n=1, single cohort clinical trial is complete. This one was for raw green plantains. I ate 30 grams of a very green one, which is reported to contain 10 grams of carbohydrate (starch). Guides that I have report green uncooked plantains have 35-68 grams of resistant starch per 100grams, depending on how ripe it is.

I know... it's pretty yucky, but sometimes we need to make sacrifices for the good of science. Take a look at the clinical studies that have been done on prebiotics and the gut biome in the last dozen or so years. It will make you look at food and health in a different way.

As per my usual modus operandi, I waited until all food and bolus insulin was out of my system (5.5 hrs in this case). I recorded my blood glucose with my Freedom Lite meter (very accurate and, most importantly, very repeatable) and my continuous glucose monitor (CGM) at the start and every 30 minutes for 4 hrs (when my BG still hadn't gone up and I was getting hungry). In this case I took no bolus insulin. Here are the results of that trial:

Time BG
1320 90 Start
1350 89
1420 82 1hr
1450 80
1520 73 2hr
1550 70
1620 71 3hr
1650 72
1720 78 4hr

In short, there was no significant increase in my blood glucose during the 4 hr test. In fact, I had a net decrease in BG by the end of the test. I'll repeat this n=1 several times before making any definitive conclusions. But my preliminary impression is that this food does not raise (my) BG. The net dietary carbs (starch) of 10g that is reported for this quantity of plantain should raise my BG by around 65 mg/dl. Apparently, all of the starch in this sample was the resistant type. I will need further testing to see if the decrease I recorded was due to the resistant starch or some other factor. Remember this is for a raw GREEN plantain. These are reported to have the highest percentage of resistant starch of any whole food, so a ripe or cooked one may not(probably won't) have the same results.

Raw green plantains are far from a delicious food. I would say it is barely palatable, actually. However, my reason for eating plantains is not to enjoy a bannana-like fruit. It is for the prebiotic effects of the resistant starches it contains on the gut biome. So, I will consider it as an additive to other foods.

27 April 2014

Weigh-in: 167.0 lb lost so far: 5.0 lb still to go: 0 lb Diet followed 100%
   add comment on diet The Paleo Diet   gaining 1.0 lb a week

25 April 2014



Frittada Friday! Can't wait 'til lunch.

Paleo Fritada Recipe:

Ingredients:

8 eggs
8 oz coconut milk
1 lb of bacon, sausage or ham (you could use some of each if you like)
8 baby Potabella mushrooms (120g)
1 sweet red pepper (120g)
1/2 avocado
Coconut oil for sautéing the onions and peppers
Paleo spice blend to taste (equal parts tumeric, cinnamon, garlic, ginger, and pepper)

Directions:

1. First, begin by preheating the oven to 375 degrees, and oil a 9 inch pie pan (or 8" square pan) with coconut oil.

2. While the bacon is frying, crack your eggs into a large bowl, add coconut milk and mix well. You can add 1/4 tsp baking powder if you want to make your fritada fluffier.

3. Sauté veggies (except avocado) lightly (they will finish cooking in the oven).

4. Chop meat into bite sized chunks and add with veggies (including avocado) to the egg mixture, and mix well.

5. Pour mixture into greased pan and bake for 30 minutes, or until a toothpick comes out clean. Top will brown.

6. Remove from oven and cool to room temperature, then serve.

Makes 4 servings.

This dish tastes even better if it is refrigerated overnight and reheated. You can change up the veggies for variety.

Nutrition per serving:

Fat = 54g
Total Carbs = 4.8g
Fiber = 1.7g
Net Carbs = 3.1g
Protein = 22g
Kcal = 593
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23 April 2014

n=1 Test Great Low Carb Bread Company "Everything" Bagel 04/22/2014

Last food or insulin 6hrs ago. Consumed with meal of one 4oz Angus beef patty, 40g Romaine, 40g tomato, 20g avocado, 15g red onion, 1 tsp French's mustard.
Injected .6u humalog insulin immediately prior to eating to cover carbs of burger ingredients (4g) plus bagel's advertised "net" carbs (2g).
BG measurements were taken with a Freestyle Freedom Lite meter that has been very consistent in the past.

Time BG
1830 103 (start)
1900 100
1930 103 (1hr)
2000 117
2030 132 (2hr)
2100 140
2130 155 (3hr)
2200 155
2230 155 (4hr)

Total rise = 52mg/dl
My glucose correction factor = 6.5mg/dl for each gram of carbohydrate
52 ÷ 6.5 = 8g

So, the Everything bagel actually raises my blood glucose like 10g of pure glucose (2g originally bolused for + 8g equivalent rise). This is still 30% of that of a standard 2 oz bagel. The blood sugar spike is also delayed a bit over a standard bagel. As you can see, my BG readings didn't start to climb until the 1 1/2 hr reading, then continued rising for another 1 1/2 hrs before leveling off. I am an insulin dependent diabetic, so my blood sugars will stay high for a very long time unless corrected with a bolus insulin injection.

Diabetics should take note that the delay that the GLCBC bagel has in its blood sugar spike puts it toward the end of the useful life of humalog insulin. So, if you decide to eat one of these products you should consider either: Delaying your insulin bolus, using a slower acting insulin like NPH or Regular, or, if you have a pump, try a square bolus that extends your bolus over a 4 hr period.

Also, this is NOT a gluten free product and contains a large quantity of wheat gluten and wheat flour. This is my major concern, as recent clinical trials and studies have shown that wheat (especially modern wheat) is not a healthy food for many, if not most humans, causing a myriad of health problems for us.
Weigh-in: 167.0 lb lost so far: 5.0 lb still to go: 0 lb Diet followed 100%
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