Here is a simple technique that, when used properly, is one of the most effective ways to maintain healthy blood sugar and prevent cardiovascular and metabolic disease – without unnecessary drugs.

Prevention Method 2: Buy a glucometer and test strips

The strategy I’m referring to is using a glucometer to test your post-meal blood sugars. It’s simple, accessible and puts the power of knowledge in your hands. A glucometer is a device that measures blood sugar. You prick your finger with a sterilized lancet, and then you apply the drop of blood to a “test strip” that has been inserted into the glucometer, and it measures your blood sugar.

Step one: test your blood sugar

1. Test your blood sugar first thing in the morning after fasting for at least 12 hours. Drink a little bit of water just after rising, but don’t eat anything or exercise before the test. This is your fasting blood sugar level.
2. Test your blood sugar again just before lunch.
3. Eat your typical lunch. Do not eat anything for the next three hours. Test your blood sugar one hour after lunch.
4. Test your blood sugar two hours after lunch.
5. Test your blood sugar three hours after lunch.

Record the results, along with what you ate for lunch. Do this for two days. This will tell you how the foods you normally eat affect your blood sugar levels. On the third day, you’re going to do it a little differently. On step 3, instead of eating your typical lunch, you’re going to eat 60 – 70 grams of fast acting carbohydrate. A large (8 oz) boiled potato or a cup of cooked white rice will do. For the purposes of this test only, avoid eating any fat with your rice or potato because it will slow down the absorption of glucose. Then follow steps 4-6 as described above, and record your results.

Step two: interpret your results

Healthy targets for blood sugar according to the scientific literature are as follows:

Marker	Ideal*
Fasting blood glucose (mg/dL)	<86
OGGT / post-meal (mg/dL after 1 hour)	<140
OGGT / post-meal (mg/dL after 2 hours)	<120
OGGT / post-meal (mg/dL after 3 hours)	Back to baseline

The goal is to make sure your blood sugar doesn’t consistently rise higher than 140 mg/dL an hour after a meal, but does consistently drop below 120 mg/dL two hours after a meal, and returns to baseline (i.e. what it was before you ate) by three hours after a meal.

Step three: take action (if necessary)

So what if your numbers are higher than the guidelines above? Well, that means you have impaired glucose tolerance. The higher your numbers are, the further along you are on that spectrum. If you are going above 180 mg/dL after one hour, I’d recommend getting some help – especially if you’re already on a carb-restricted diet. It’s possible to bring numbers that high down with dietary changes alone, but other possible causes of such high blood sugar (beta cell destruction, autoimmunity, etc.) should be ruled out. If your numbers are only moderately elevated, it’s time to make some dietary changes. In particular, eating fewer carbs and more fat. Most people get enough protein and don’t need to adjust that. You can continue to periodically test your blood sugar this way to see how you’re progressing. You’ll probably notice that many other factors – like stress, lack of sleep and certain medications – affect your blood sugar. In any case, the glucometer is one of your most powerful tools for preventing degenerative disease and promoting optimal function.

Check out the whole Diabesity story and catch up on each instalment below

See also Part 1 of our series The Modern Day Health Epidemic that you should know about See also Part 2 of our series Diabesity: Myths that kep you sick See also Part 3 of our series Diabesity and Inflammation See also Part 4 of our series Diabesity: How come I’ve got Type 2 Diabetes? I’m not fat!!! See also Part 5 of our series Diabesity: Not all Diabetics are Obese See also Part 6 of our series Diabesity: How modern lifestyles affects your metabolism See also Part 7 of our series Diabesity: The major triggers – What you need to know See also Part 8 of our series Ten ways stress can cause Diabesity See also Part 9 of our series Diabesity: A magic ingredient for weight loss? – A healthy gut See also Part 10 of our series Diabesity: Toxic Overload See also Part 11 of our series Diabesity: Normal Blood Sugar See also Part 12 Part 1 of our series Diabesity: It's all about prevention Part 1