Diagnosed February 2021, 13.5 A1C.

I control my diabetes with right eating, portion control, Japanese science and medicine, exercise if your doctors allow, attitude, and a compelling reason to do what is necessary. I sleep 6-7 hours nightly, 8 is better. I do 10-15 minutes self care daily. Baby steps.

I Test 4-6 day. 1) upon waking- fasting blood glucose number, less than 126 is good. 2) 2 hours after eating my most carb laden meal, 140ish. 3) before exercising, looking for 120ish. 4) before bed, 103+, if lower I adjust, I hate hypos (<70).

I am half Japanese and a recovering rice-aholic, I ate rice 2-3 meals a day my whole life. Now I have 1 tablespoon 2x a month and savor it. Baby steps.

The Japanese medical mindset says get to the source of the problem and correct it, don't just treat symptoms with medications. Baby steps.

I plate my food before eating on a 7 inch plate --- portion control. The Japanese say 1/2 plate of very low carb vegetables, 1/4 plate of protein, 1/4 plate of high fiber or whole grain carb or carb friendly fruit. Baby steps.

The Japanese say to eat in this specific order. First 2 bites vegetables, eat slowly and savor each bite. Next protein, next carb. Repeat this order till done. The Japanese surmise that your digestion rate is set by the first 2-3 bites it sees. So digestion is slower flattening the glucose spike. Baby steps.

The Japanese also say to walk 10-15 minutes immediately after eating, redirecting blood from digestion to muscles slowing digestion, flattening the glucose spike. Baby steps.

Glucose spikes are the enemy and lead to many complications associated with diabetes. Such as neuropathy, retinopathy, kidney disease, heart disease, blindness, brain damage, etc.

My go to very low carb vegetables are 2-3 carbs per serving. Cruciferous - cabbage, broccoli, cauliflower, bok Choi, brussel sprouts, napa cabbage, Chinese cabbage, kale, etc. - and cucumbers, egg plant, zucchini, summer squash, some spaghetti squash, green beans, snow peas, sugar snap peas, mushrooms, tomatoes, carrots, parsnips, radishes, beets, turnips, rutabaga, asparagus, greens of all types including spinach, lettuces, collards, turnip greens, radish greens, poke weed, etc, young fiddlehead ferns, celery, green onions, leeks, chives, onions, garlic, parsley, mints, dandelion greens, endive, watercress, gourmet greens, ginger, cilantro, basil, some flower pedals like mints, pansies, chamomile and squash blossoms. I eat avocado too, it is 1 net carb per serving. Baby steps.

Beat down your diabetes monster one baby step at a time. I can do baby steps. Don't let diabetes control your life. Enjoy your life on your terms. Rejoice in both the good times and the not so good. I wish for you more good days than bad and have many exceptional days too.

Be the Samurai Warrior you never knew you were.
You got this.
Never give up, never surrender, never ever.

I eat to my meter @A DiabetesTeam Member.
I keep my numbers to 4.0(72) to 7.8(140).

My system is so compromised that I am limited to 5-8 carbs per meal.

But most diagnosed with diabetes can handle 100-130 net carbs spread equitable throughout 3-5 meals and 1-2 snacks daily. Baby steps.

If you are looking for detailed menus, go to the Atkins website and look at Atkins100.
Follow those and you will do good. Baby steps.

Personally I advocate, I serving of carbs per meal.
1 serving is 15 carbs. 15 carbs is:
1 slice bread or
1/3 cup pasta or
1/3 cup rice or
1/3 cup potatoes or
1/2 cup beans, or peas or corn.
Baby steps.

You can get 5-9 carbs from low carb vegetables.
Then you can have 2-3 servings of whole fruit to round out your carbs for the day. Baby steps.

You can have a 1-2 snacks and that will bring you to 100-130 net carbs for the day. Baby steps.

Portion control.
I plate all my food on a 7 inch plate before eating.
Half plate very low carb vegetables.
Quarter plate protein.
Quarter plate high fiber carbs or a serving of diabetes friendly whole fruits. Baby steps.

I walk 10-15 minutes immediately after eating each meal. This slows digestion and lowers the glucose spike. Baby steps.

How's that for a quick primer. Baby steps.

And never give up, never surrender, never ever.
You got this.
Have a wonderful day.

Mentioned Users

A Diabete...

Hi @A DiabetesTeam Member, and all you warriors.
Spinach and most salad greens is 1 net carb per serving. Since half my 7 inch plate is carbs, that is 2 carbs.

I will have a part 2 for you

Mentioned Users

A Diabete...

Just try eat little to no carbs.

That doesn't sound so hard. Thanks for info. What about spinach?