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The Sugar Blockers Diet by Rob Thompson, M.D.

Sunday, January 20, 2013

I just finished "The Sugar Blockers Diet: The Doctor Designed 3-Step Plan to Lose Weight, Lower Blood Sugar, and Beat Diabetes...."

It' s published by Rodale Press and I typically don't like their material. The premise of a "sugar blocker" is really the idea of getting carbs to be absorbed more slowly into the blood stream, thus reducing high glycemic spikes. This is a superb idea for all diabetics and pre-diabetics. If your blood sugar must go up, better to have it go up slowly. So I am on board with that. Thompson does a good job of explaining the difference between the glycemic index rating of a food and the glycemic load. I've been carefully studying my own responses for years so I can see that what he says is quite attuned to the scientific reality of my own body. There are people who can process carbs a lot better than I can.
Eating low on the glycemic load is wise for me. I, for example, can eat a bowl of hearty rich Scottish groats oat meal totally unsweetened and have my blood sugar
go up to 250. Wouldn't it be better if I could have the blood sugar go up to only 150 or even better 125 or lower? There are ways to improve the numbers.

1. Fiber: both soluble and insoluble fiber evidently meander down the digestive track slowing down operations. It's better to digest more slowly so that the blood sugar spike will happen more slowly and be less dramatic and traumatic for the body. He particularly singles out chia seeds and flax seeds which "soak up glucose" in the digestive track and slow its absorption.

2. Cinnamon, vinegar, nuts, and pickles before a meal are good and also "block" the speed of glucose absorption. Oil and vinegar dressing on a pre-prandial salad is prudent.

3. Always have some protein with your carbs.

4. Have an ounce or two of alcohol a day or a glass or wine or a beer.

5. Exercise and strength training.

The primary food culprits are what you might expect. This is a low-carb diet but it is much more lenient when it comes to freggies.

The Recipe Portion of the book: A little bit weird but then I figured that these recipes are not geared towards those who need to lose a lot of weight. This is a book about blood sugar management more than about weight loss.

Case histories: I read these with some bewilderment. Valerie lost 18 pounds. Sandi lost 12 pounds. Jim lost 8.5 pounds. Jane lost 6 pounds.
But DUH! on me. These people were working on managing their blood sugar and their diabetes; the weight loss was secondary!

Overall, my verdict is that I have tried some of these techniques and have seen that they really do work. I check my blood sugar all the time. If you are diabetic or pre-diabetic try one or more of these techniques.

If I had a Fairy Godmother grant me one wish: either to lose 75 pounds or to keep my blood sugar below 125 at all times, I would pick the latter immediately.

This book is well-worth reading if you are pre-diabetic or diabetic or if you have a genetic predisposition. People are not alike. Mr Greasy Joan and I could consume a cup of pasta and his blood sugar might go from 100 to 110. Mine would go from 100 to 200 quickly. I know this to be true.

Have a fatty snack before your meal
Start your meal with a salad
Eat some vinegar
Include pectin with your meal
Nosh on lightly cooked vegetables
Sip a glass of wine with dinner
Save sweets for dessert only
Move your body
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Member Comments About This Blog Post
    I have been using Chia seeds and absolutely love them. They do make me feel full sooner, but the problem is that we overeaters eat for other reasons than not feeling full. So, regretably it hasn't stopped me from overeating. BUT, it has done something truly amazing and wonderful for me. At the meals I take it my blood sugar is drastically modified, and doesn't usually rise over the nineties, sometimes up to about 100, or if I have eaten sweets and a lot of carbs it will rise as high as 120 one hour after food, but then be back into the 80's two hours after food. So, it has really cut out the extreme highs and lows of blood sugar. Being I am pre-diabetic I am thrilled with these results. Now I just have to change my other ways and stop overeating.
    3066 days ago
    While I am not diabetic, I do have blood sugar issues so this is of great interest to me!! I believe I'll be adding this book to my library - knowledge is power!! emoticon
    3068 days ago
    Hmm...sounds doable... Thanks for sharing!
    3069 days ago
  • LISAMG1220
    Thanks for sharing
    3070 days ago
  • POPSY190
    Fits what my husband finds with his sugar/insulin balance. You're right about each person being different though. Lite coconut milk, which is often recommended for healthy recipes, sends his sugar levels sky high! Thanks for a clear, balanced review.
    3070 days ago
    I agree with most of what is said here but I don't think a drink every night is a good thing. Also I have never heard of this: "pre-prandial salad". What is it? All the best for 2013!
    3070 days ago
    Enjoyed hearing about Dr Thompson's program. Thanks for sharing so well!
    3070 days ago
    I am a diabetic, too. Losing 70 pounds got me off the diabetic medicine, but I still watch my blood sugar carefully. i can drop my blood sugar to normal with 30 minutes on the treadmill, or some other brisk exercise, even after a high carb meal. I also try to get a lot of fiber in my diet, and I eat good fats with my carbs to slow the blood sugar spikes. White carbs like while potatoes, white bread, or bananas seem to bring the biggest spikes. My oatmeal breakfast doesn't give me a problem. Maybe because I put walnuts and berries on it instead of sugar?

    Thank you for the important information.
    3070 days ago
    Interesting information. Thanks!
    3070 days ago
    I have similar responses to you to pasta and cereal. I am on a diet that uses the glycemic load and it helps me also.
    3070 days ago
    thanks for the info
    3070 days ago
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