The final destination of a journey is not, after all, the last item on the agenda, but rather some understanding, however simple or provisional, of what one has seen. In these modern times, with the plethora of blood-sugar-related diseases, we need tools like GI and GL to help us understand ways to control blood sugar. The self-testing, graphic approach to food testing developed in the balance of the newsletter is a less scientific but a more dynamic way to explore postprandial (post-meal) blood glucose levels (BGLs). GI measures the blood glucose impact of foods eaten in isolation, yet we rarely consume foods this way. GI readings vary with the individual—blood sugar and insulin reactions are more extreme for diabetics, for example (See Charts 2A and 2B). GIs are calculated in the science lab as the day’s first meal after a 12-hour fast and using a fixed serving that includes 50 grams of carbohydrate.  Most of our daily calories, however, are consumed in combination and throughout the day, when our blood sugar is affected by other foods that we have eaten earlier, as well as by our level of activity. Of the following numbered charts, the first three are based upon scientific research journal articles (Charts 1, 2A, 2B), while the last four (Charts 3-6) are constructed from my own self-testing of foods4 using a simple blood glucose monitor.
Chart 1:  Blood Sugar Curves of White Bread Compared to Bread with Added Fiber, Sourdough, and Vinegar.
Chart 3:  Instant Oatmeal, Whole Oats (Soaked and Not Soaked), and Whole Oats Combined with a Protein and Fat. To fully appreciate the impact of two back-to-back carbohydrate breakfasts please notice that the scale used for Chart 6 is twice that of Charts 3-5. Resetting the Table–to Control Blood Sugar (For a discussion of other strategies, see April 2011). Ramekins filled with condiments like nuts and seeds (GI=0).  Nuts and seeds provide healthy fats, fiber, vitamins, minerals, and antioxidants, while they slow digestion and curb blood sugar. Sourdough bread or whole-grain bread with whole kernels; butter from grass-fed cows and organic nut and seed butters such as tahini and pumpkin seed butter. A pitcher of water and glasses for all—sometimes we mistake hunger for what is in fact thirst.  You might flavor the water with a little lemon juice or other flavoring.
For the dressing, mix and whisk together equal parts, shoyu, mirin, and tahini.  Add dressing to quinoa salad, toss and enjoy.
Because 12-hour fasting, pre-meal blood sugar reading can vary, all data points at time zero prior to the first morning meal were indexed to zero in order to illustrate the change from a neutral starting point. I use the label “traditional” carbohydrates, just as we call unrefined fats, “traditional” fats.
May 17, 2015 by Liz Berg 51 Comments Fire up your grill and enjoy these terrific Asian inspired Beef Teriyaki Kabobs.
I’ve been making a concerted effort to add protein to every meal for the last month or two.
Before I had my test results, I was a nervous Nelly and  googled what I’d need to do if pre-diabetic. If you need to lose some weight, improve your metabolism or just age beautifully, research suggests that adding quality, protein-rich foods can help.
Disclosure: This post is sponsored by The Beef Checkoff in conjunction with a social media campaign through Sunday Supper LLC.

I’ve really tried to increase the proteins I eat for breakfast, and I think it makes a big difference.
As always Liz your picture is drool worthy and my tummys grumbling for these Beef Teriyaki Kabobs! So happy to hear that you are back on track and found a delicious and healthy solution to keep you there.
Victoza (liraglutide) is the first GLP-1 analogue with a 24-hour duration of action developed for the treatment of type 2 diabetes. GPs can get MIMS print & online and GPonline for free when they register online – take 2 minutes, and make sure you get your free MIMS access! Blood glucose levels, Your resource and guide for all diabetes and other medical related information. Blood sugar levels chart – high blood sugar levels chart, Glucose, or in other words the sugar in our blood is responsible for the increase and decrease in sugar levels.
Normal blood sugar level, A normal blood sugar level offers tips on what a normal blood sugar level is and why to have one.
Learn to easily read a normal blood sugar levels chart, A good grasp and understanding of normal blood sugar levels chart is necessary whether you have diabetes or not. Normal blood sugar levels chart – buzzle, Consumption of food and drink leads to fluctuations in the levels of glucose in blood. High blood sugar levels chart – buzzle, Blood sugar level is the amount of glucose present in the blood. The second factor—the postwar shift from traditional to refined carbohydrates—is largely due to the growing role of the commercial food industry and processed, convenience foods.  Convenience foods must have a long shelf-life, so food companies rely upon refined flours and oils, which do not go rancid. Visual pictures of postprandial blood sugar behavior, while less scientific than GI measurements, are nevertheless powerful learning tools, providing a real flavor for how our body reacts when we eat different kinds of foods. This chart illustrates the second meal effect– that what we eat at one meal affects postprandial blood sugar behavior at the next. What we do to our children when we give them a sugary cereal or a Pop-tart for breakfast extends beyond this first meal to affect their blood sugar, hunger, concentration, and desire to overeat throughout the rest of the day. One of the best herbs and spices to moderate blood sugar.  It can be sprinkled on hot cereals and desserts such as puddings, custards, and stewed fruits. Rich in monounsaturated fatty acids (MUFAs are considered a healthy dietary fat, according to the Mayo Clinic), olive oil has the ability to prevent cardiac disease. As a bonus, they provide the necessary protein that’s imperative for a healthy lifestyle. My thyroid conked out last fall; and when I complained to my endocrinologist about my post prandial drowsiness, he sent me home with a blood glucose monitor.
Why not challenge yourself to 30 days of eating protein at every meal and see if you feel the difference? These beef teriyaki kabobs are great protein addition to every meal, looks so amazing and delicious!
In a study published in 2013 suggests than high blueberry intake (of at least 75 grams) could improve post-prandial glucose levels by increasing uptake by the cells.

I had already figured my blood sugar was taking a nosedive when I ate too many carbs, but little did I know that it was peaking at an elevated level.
Steaks are a given for birthday celebrations, a rib roast dons our Christmas table and we grill burgers nearly every weekend throughout the summer.
This is why diabetes and obesity often go hand-in-hand (90% of diabetics are either overweight or obese).
David Ludwig regarding high-glycemic foods and overeating, cited in the Recommended Reading section at the conclusion of this newsletter. Well, after lots of testing, my labs looked good, so I’m not diabetic nor even pre-diabetic, but I do need to watch my diet.
Protein rich meals satisfy you longer as they take longer to digest, so you won’t be hungry an hour after you eat.
I love marinating beef to shake it up a bit and these beef teriyaki kabobs are easy and impressive. Marinate beef in first ziplock one hour at room temperature or overnight in the refrigerator.
Follow the #SundaySupper hashtag and remember to include it in your tweets to join in the chat. No episodes of major hypoglycaemia were observed with liraglutide in combination with metformin with or without a glitazone.4 Hypoglycaemia was common and very common when liraglutide was used in combination with a sulphonylurea. I mixed up a marinade the night before, poured most of it in a zip top bag along with some cubed beef tenderloin to marinate.
To get more great Sunday Supper Recipes, visit our website or check out our Pinterest board.
To start, I recommend joining the Beef Checkoff’s 30 Day Challenge to receive daily emails, goals, tips and inspiration. The GLP-1 derivative NN2211 restores ß-cell sensitivity to glucose in type 2 diabetic patients after a single dose. When dinner time rolled around, we fired up the grill, skewered the kabobs and let the charcoal work its magic.
Let me tell you, this was one delicious way to incorporate good quality protein into my diet. Efficacy and safety comparison of liraglutide, glimepiride, and placebo, all in combination with metformin, in type 2 diabetes: the LEAD (liraglutide effect and action in diabetes)-2 study. It was key to improving my quality of life, lessening the fog which enveloped my brain after meals, and keeping me satisfied after a meal.
Efficacy and safety of the human GLP-1 analog liraglutide in combination with metformin and TZD in patients with type 2 diabetes mellitus.

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