This post is part of a series where I test my glucose response 1-hour & 2-hours after eating. I standardize the results as much as possible with the following rules:
✅ Measure baseline glucose between 10 AM – 12 PM
✅ No food for 12+ hours before the test
✅ Allowed to drink 1 coffee & ~30 oz. of water
✅ Eat 300 calories of one whole food
✅ Measure blood sugar after 1-hour
✅ Measure blood sugar after 2-hour
In the future I plan to vary the tests by eating meals or combining foods.
Click here to see all glucose tests, and read this article for my results!
This was my first blood sugar test in quite a while, over 4 years! But I’m back at it and hope to keep this series active, testing new foods, food combinations, and the same foods as before to see how my glucose spikes have changed over time.
Ultimately, I see myself being a guinea pig for a constant glucose monitor (CGM) once those go mainstream for a reasonable price. Right now, you have to pay too much or get a prescription, which goes to show you how the medical system devalues preventative health, particularly with diet.
At the beginning of 2020, my weight started to balloon, and I made the decision (as I have many times before) that it’s time to go strict low-carb and get things back on track. Within the last 6 months, I began to eat fermented foods daily instead of being over-concerned with my carb total.
It’s hard to say how that’s affected weight loss, but the result is I’ve been under 140 lbs for several months, a first in my life.
That’s why this week, I went with kefir as my blood sugar test. It’s a probiotic heavy drink made from full-fat whole milk. As you probably know, milk is a no-no on keto. But these are the tests and substitutions that I enjoy trying on myself to find out what works for me!
Below is the macronutrient breakdown for this test:
1 servings per container
- Amount Per ServingCalories300
- % Daily Value *
- Total Fat
- Saturated Fat 12g 60%
- Total Carbohydrate
- Sugars 20g
- Protein 13g 26%
* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
The first noticeable piece of info was my starting blood sugar in the morning while fasted, which measured at 105 mg/dL. Out of 25 glucose readings I’ve taken over the years, this was my highest ever, despite my longest fast before taking my glucose reading.
My average is roughly 90, and they were closer to 75-80 in the first 6 months of transitioning to keto when I was tracking everything I ate, sticking to < 50 total carbs per day (not net).
The good news is that my 1-hour response was not much higher at 113 mg/dL, about an 8% increase. Then my 2-hour response ended up lower than my fasted blood sugar at 94 mg/dL.
It’s kind of fascinating that there have been 3 foods I’ve tested where this happened, and they were all dairy – cheddar cheese, heavy cream, and now kefir!
Here are the results:
- Date: 3/16/2021
- Food: Kefir
- Fast: ~18 hours
- Base Blood Sugar: 105 mg/dL
- 1-Hour Response: 113 mg/dL
- 2-Hour Response: 94 mg/dL
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