A1c, Glucose, Blood Sugar Going up on Carnivore - Episode 5: Understanding the Initial Spikes
Welcome back to our Carnivore Diet series! In this, Episode 5, we're tackling a crucial and often concerning issue: rising A1c, glucose, and blood sugar levels when transitioning to a carnivore diet. Many people expect these markers to immediately improve, but sometimes the opposite happens, causing confusion and concern. Let's dive into why this can occur and what it means. It's vital to understand that this is not a failure of the diet, but a potential signal your body is adapting in ways we might not expect.
Why the Carnivore Diet Might Initially Cause Higher Readings
The primary purpose of the Carnivore Diet, a diet consisting of animal-based foods, is to reduce carbohydrates and sugars significantly and increase healthy fats and proteins. These changes put our body into a state of nutritional ketosis, where the body utilizes fat as its primary fuel source rather than carbohydrates. However, there are a couple reasons for a rise in blood sugar. 1. The Adaptation Phase: Our bodies are incredibly adaptable. After years of processing carbohydrates, it takes time for the metabolism to switch to using fat as the primary fuel. This transition period can be a rollercoaster, where blood glucose levels may initially fluctuate and potentially spike. When you significantly reduce carbohydrate intake, the body doesn't immediately adjust insulin production. This could cause temporarily increased levels while the body finds the proper balance.
2. Liver Glycogen Depletion: Your liver stores glucose in the form of glycogen. When you start a very low-carb diet like carnivore, the body begins depleting these stores. In the short term, as the glycogen is converted into glucose and released into the blood, this might look like a blood glucose spike, but it is not a failure of the diet.
3. Elevated Gluconeogenesis: If the body cannot adjust quickly, it may signal the liver will lipitor raise blood sugar to produce new glucose from protein. Known as gluconeogenesis, this mechanism aims to keep blood sugar up but can cause blood glucose to rise higher than what is required.
4. Stress 197 fasting blood sugar Hormones: Major dietary changes can cause stress, both emotional and physiological. Stress triggers the release of cortisol, which in turn can increase blood sugar levels temporarily. This makes it imperative that you are in a relatively stress free environment during this transition.
5. Increased Dietary Protein: Protein, especially excessive protein, can stimulate insulin secretion and contribute to gluconeogenesis, increasing blood glucose, and depending on the kind of fats you're consuming, your readings can vary.
It's essential to note that this initial rise isn't the same as the spikes associated with a high-carb diet. The mechanism and long-term health implications are different. The key is to observe these changes within the context of overall well-being and other health markers, such as inflammatory responses and energy levels.
A1c, Blood Glucose, and What It Means For The Carnivore Dieter
Understanding A1c and glucose is key to navigating the carnivore transition. These tests offer different perspectives on how your body is handling blood sugar.
Understanding Blood Glucose
Blood glucose refers to the amount of sugar (glucose) present in your blood at any given blood sugar normal ranges time. It's typically measured via a finger-prick test at a point-in-time, and its value fluctuates based on recent food intake, activity, and hormonal responses. A higher reading on a meter after eating protein, or if the timing aligns with stress, may not signify a problem.
What Is A1c?
The A1c test, or glycated hemoglobin test, provides an average of your blood sugar levels over the past 2-3 months. It's more of a long-term indicator of glycemic control. Unlike a one-time blood glucose reading, the A1c reading will show if you have too many sugars bound to your hemoglobin.
How to Interpret Your Numbers on the Carnivore Diet
On the carnivore diet, you may encounter temporary fluctuations in both your A1c and glucose levels, especially during the initial phases. Here's a guide:
| Test | What to Look For | Possible Initial Carnivore Impact | Long-Term Goal |
|---|---|---|---|
| Blood Glucose | Immediately after eating, fasting numbers | Possible transient spikes or fluctuations | Steady levels (e.g. 80-100 mg/dL) after adaptation |
| A1c | 2-3 month average of blood glucose levels | Could initially rise or remain stable | Gradual decrease and stabilization in target range |
Note: Ranges can vary depending on personal conditions.
It's absolutely vital that you work with a medical professional and get regular blood work done, which can provide critical insights, such as insulin resistance levels, and ensure that the diet is moving your blood markers towards an ideal zone.
Example: Sarah starts the Carnivore what is normal blood sugar level for type 2 diabetes diet and after one week is frustrated to see her fasting blood glucose is higher than when she was eating carbohydrates, but her energy levels are greatly improved, and her weight has reduced by 3lbs. Sarah should monitor her numbers for longer, but she can take the other positive changes as evidence that the diet is working to change her metabolism for the better.
Practical Steps to Manage Blood Sugar Spikes on the Carnivore Diet
While some initial rises are common, there are ways to manage and mitigate extreme fluctuations. Here are some actionable steps you can take:
1. Prioritize Fat Consumption: In the beginning, ensure you're eating sufficient fat. Fat is satiating and the primary fuel source on a carnivore diet. If your body lacks fat it could lead to the creation of more glucose through gluconeogenesis. You can obtain high-quality fats from fatty cuts of meat, bone marrow, and supplemental fats like tallow and rendered fat. 2. Avoid Lean Protein Consumption: Very lean sources of protein can cause an insulin spike if not combined with adequate dietary fat. Ensure you are using fatty cuts and preparing foods using natural fats like tallow, lard or butter. 3. Monitor but don’t panic: Check your numbers regularly at different times, but don’t become obsessed. The numbers can change throughout the day and also will improve long term with diet adherence. 4. Gradual Transition: Instead of a drastic change to carnivore, gradually decrease carbs and increase fat over a few weeks to make adaptation easier. 5. Stress Management: Ensure you have effective strategies for stress management to limit the effects on blood glucose levels. Meditative exercise such as walking or stretching may be helpful in stress management. 6. Regular Exercise: Incorporate moderate exercise into your routine to improve insulin sensitivity and overall metabolic health. Try lifting weights and/or going for long walks each day. 7. Hydration: Drink plenty of water to maintain blood volume and overall health. This aids in metabolism. 8. Get Adequate Rest: Sleep is the time your body regulates stress hormones. Aim to sleep for 8 to 9 hours a night for the best results.
Example: How to track your numbers.
- Get a glucose meter that also monitors ketones, for extra insights into how your body is transitioning.
- Take a glucose reading first thing in the morning before any food intake.
- Take a reading one hour and two hours after eating. This helps determine how your body is processing the food.
- Monitor your numbers daily for the first two weeks, and then dial back to every other day for two weeks. After that once a week is sufficient unless a noticeable change is detected.
When to Consult with a Healthcare Provider
It's essential to understand that the Carnivore Diet is not a one-size-fits-all approach, especially for individuals with pre-existing health issues. Seek professional advice from a doctor or nutritionist if you encounter the following:
- Persistently High Blood Glucose: If your blood glucose remains consistently high (over 140mg/dL fasting) despite being on the carnivore diet for several weeks, consult with your healthcare provider for additional support and testing.
- Elevated A1c Over Time: A continuous increase in your A1c after several months on the diet warrants investigation with your healthcare professional to check for insulin resistance or other underlying issues.
- Unexplained Symptoms: If you experience excessive fatigue, increased thirst, frequent urination, blurry vision or other concerning symptoms, seek immediate medical attention.
Remember, this journey is personal. Some people may experience an easier transition than others, and you should tailor the diet to your needs. Continue to track, monitor and evaluate, adjusting as necessary. In our next episode, we'll explore different carnivore variations to address specific needs. Stay tuned and good luck with your carnivore journey!
In this Street Food Series, I want to try different types of the most commonly eaten foods across India, so that I can see the relative glucose spikes and glycemic load of each one. Once I know the relative impact, it’ll help making better, more informed choices. . Street Food Series Schedule: #1: Vada Pav - DONE #2: Samosa - DONE #3: Bhel Puri - DONE #4: Jhal Muri (Dry Bhel) - DONE #5: Chowmein (Veg) - DONE #6: Pao Bhaaji - DONE #7: Soya Chaap - DONE #8: Paneer Tikka Roll - DONE #9: Chowmein (Veg) Part 2 - DONE #10: Chicken Tikka Roll - DONE #11: Matar Kulcha - DONE #12: Chole Bhature - *TODAY* #13: Bombay Sandwich . *Please remember:* I am not a diabetic, and results can be different from person to person, especially for diabetics. My own results can vary a little from day to day. Ideally, each person should test food items on themselves. Glucose spikes, glycemic load, calories, quality of ingredients, & quantity of food eaten, all of these matter. Finally, I am not a doctor & this is not medical advice. . *How to see my results:* Best is to see how different food items compare with each other as an indication, rather than looking at my absolute numbers. . *Why I’m doing this if I’m not a diabetic:* Prevention is the best medicine. Research today shows that high blood sugar variability eventually leads to a variety of health issues among healthy people including diabetes, heart disease & obesity. Hence, it’s best to know how foods increase blood sugar relative to each other, so better decisions can be made. . My personal aim: 1. Blood sugar increase after eating = 30mg/dl or lower 2. Max. blood sugar level after eating = 140mg/dl 3. Range = Be within 70-120mg/dl for 90% of the day . The Sugar Spike Show is a micro series on reels & shorts, where I show the impact of popular foods & drinks on my blood sugar and find ways to reduce the spike. . Sensor: Abbott Freestyle Libre
Opciones de
