If You Are Diabetic, Study Your Own Glucose Response to Different Foods
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If You Are Diabetic, Study Your Own Glucose Response to Different Foods
If you are living with Diabetes, it can be very useful to conduct a personal study of how your blood glucose responds to different foods. Using a CGM or regular glucose testing, compare foods based on three important factors:
1.
Highest Glucose Spike (Peak)
Record the highest glucose level reached after eating. A very high peak is
significant, particularly when a particular food repeatedly pushes glucose well
above your target range.
2.
Glucose Level at 2 Hours
The 2-hour reading is a useful and standardized measurement for comparing
different foods. However, it should not be considered on its own, because it
may miss an earlier spike or glucose that remains elevated afterward.
3.
Time Taken to Return to Pre-Meal Glucose
Observe how long it takes for your glucose to return to approximately the
pre-meal level. This gives you an idea of how long your body remains affected
by that meal. A food that keeps glucose elevated for 4–5 hours represents a
very different glucose response from one where levels return to baseline within
2–3 hours.
What We Have Observed
- Fruits: The glucose spike generally returns to the pre-meal level within approximately 2 hours.
- Whole-grain breads: Glucose generally returns to the starting level after approximately 3–3½ hours.
- Wheat bread made with white flour (Maida): Glucose can remain elevated for approximately 5–5½ hours before returning to the starting level.
Based on these observations, among the breads we have tested, white-flour wheat bread has shown the most prolonged glucose response.
We have also observed a similarly unfavorable response with white rice, which should be evaluated using the same three criteria: peak glucose, 2-hour glucose, and time required to return to the pre-meal level.
The key lesson is that looking only at the glucose spike is not enough. The duration of elevated glucose can be equally important when evaluating how your body responds to a particular food.
Hasan Shami
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