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Simply Lowering Blood Sugar


My friend Frank called me telling me his blood sugar has jumped from 120 the previous few weeks to the mid 160’s and asked me to recommend a good endocrinologist to prescribe diabetes medicine. I told him; if possible, he should avoid commonly prescribed drugs such as Glucophage since many people report difficult side effects. I told him I very often have great success with clients and recommended he work with me before taking any medication.

I told Frank that when he wakes up in the morning and has a high blood sugar count he should go for a brisk 30 minute walk and will most likely see it drop 50 points. If he does get the blood sugar in the normal range after a walk he can have one serving of starch such as a slice of Milton’s 100% Whole Wheat bread, an Orowheat 100% whole wheat English muffin or a cup of cooked oatmeal with a sprinkle of sweetener such as brown sugar and cinnamon or a veggie omelet sprinkled with a little shredded cheese for taste. I stressed the importance of eating protein and fiber with all meals and snacks as a way to prevent the rise of blood sugar. I told him no fruit at breakfast and only one serving with either lunch, mid-pm snack (an apple and peanut butter are a favorite) or after dinner. Coffee and tea would be fine with low fat milk and but no sugar or Splenda.

Frank often goes without a mid-am snack and then is very hungry for lunch. I said he must eat at least 3 hours after breakfast, suggesting a serving of protein and fiber such as peanut butter on celery or apple, turkey or beef jerky with veggies or sliced meats wrapped around pickles or veggies, cottage cheese and sliced tomatoes or leftover meat from last night with cucumbers.

After discussing his likes and dislikes we decided that for lunch he should enjoy a sandwich on 2 slices of whole wheat bread or even a whole wheat tortilla with at least 4-6 oz. of meat topped with veggies galore or even drained coleslaw. He can have condiments such as lite mayo, mustard, tapenade and salsa and should stay away from ketchup. Since Frank loves chips I said he could have a bag of Baked Lays or Sun Chips if he leaves off one slice of bread and eats the sandwich opened face. I also recommended a soup to create fullness without noodles, rice or potatoes such as gazpacho, tomato basil or veggie soup. Frank reports he is enjoying Trident Wild Salmon Burgers on Orowheat 100% Whole Wheat Sandwich Thins with pickles, coleslaw and a tomato soup.

For a mid afternoon snack he can have his serving of fruit, but should reduce his four small peaches to two. Good mid afternoon snacks to avoid being famished at dinner include cottage cheese or Greek yogurt with tomatoes, cucumbers and herbs, hummus or hard boiled eggs and red peppers, jicama, and radishes. I told him this is another example of having a protein along with fiber which is so important to keeping the blood sugar stable.

Since he eats mid-afternoon snacks now he is not so famished for dinner and can now have a lighter meal. He is now making his lunch the largest meal of the day. I suggested to Frank that he have a small serving of meat at night and a cup of whole grains like quinoa, brown rice, whole wheat pasta or couscous, barley, bulgur, legumes or even a 6 oz. baked potato and large serving of sautéed veggies in olive oil and herbs or a wonderful salad and an artichoke. Fish is a great selection for dinner preferably sole, cod, scallops, shrimp and not the oily fishes like salmon. He is enjoying tuna and white bean salad, vegetarian chili, and many entrees with lentils, black beans and kidney beans. He is even now enjoying 100 Calorie frozen desserts after lunch and dinner like fat free Fudgicles, Creamsicles and Dreyers fruit juice bars.

He is still enjoying his alcohol but keeping to sugarfree mixers. He has cut out sodas and juices and says he doesn’t miss them and has substituted with Crystal Light, Sugar Free Snapples and flavored waters. I am glad to inform you that Frank’s blood sugars have stabilized in the 120’s. I know if he adopts a consistent exercise program we will do even better. There is certainly a smile on Frank’s face, especially knowing that he can avoid medication.

The good news is that Frank’s visits were covered by his Sutter Select insurance with a small copay. Please feel free to call me at (925) 855-0150 or e-mail me at and tell me about your nutrition concerns. Refer to my website for past articles, recipes and nutrition tips in the
blog section.