It will take discipline. When I was diagnosed with type II back in 2012, I was taught the importance of controlling carbohydrate intake, particularly simple carbs. Within 6 months, I lost some weight due to the lower carb diet and brought my blood glucose under control. I was able to stop taking my Metformin and haven't had to take it since and my A1C has been holding in the 5.1 - 5.5 range although twice it creeped up to about 6.1 and 6.2 when I wasn't watching things close enough. I'm actually going in on Tuesday for a check up with labs and I am suspecting my A1C is up a little. Just a gut feeling because I don't think I've been very diligent since about Christmas. Don't know why though. Am trying to concentrate more now.
Can't guarantee this would work for you but this is what I did. I counted carbs....all of them. I created a spreadsheet to keep on my phone so I could track my carbohydrates daily. I find that if I don't use it, I lose track and my glucose begins to climb. Remember, this is about more than just living it's about living with both eyes, both kidneys, all your limbs, etc. If possible you want to give your body the best chance to avoid transitioning into type I. Insulin is very expensive.
What I find to be very important is to make sure that whatever carbs I ingest are spread out throughout the day and not to ingest all the carbs in one or two sittings.
- Breakfast - Limit 30g - 40g of carbohydrates.
- Snack - Limit 15g - 20g of carbohydrates.
- Lunch - Limit 30g - 40g of carbohydrates.
- Snack - Limit 15g - 20g carbohydrates.
- Dinner - Limit 30g - 40g carbohydrates.
- Snack - Limit 15g - 20g carbohydrates.
Total daily carbohydrates = 135g - 180g but best to error on the side of lower.
By spreading your daily intake of carbs throughout the day like this, your internal furnace will be supplied steadily and your body will be able to more easily regulate blood glucose with fewer highs and lows. Following this plan may require you to eat half a banana for a snack rather than a whole one or if you decide to have a donut, choose no icing and only have half. Give the other half away or toss it or better yet if you don't have the willpower don't take it at all.
Here are a couple good rules of thumb that seem to be fairly accurate and consistent most of the time but not always. Homemade cakes and bars will usually contain about 8g of carbohydrates per square inch. Measure a square inch, don't guess. You'll almost always guess larger than reality. Cooked pasta contains about 15g of carbs per 1/2 cup most of the time. Cold breakfast cereals usually contain 25g - 30g per 1 cup without milk. Adding milk adds carbs at 6g per half cup. Check the labels or do the math with homemade recipes.
Whole grains are way better for you than processed grains. Whole wheat breads and pasta can be considerably lower in carbohydrates plus they contain good fiber and nutritional value unlike white bread that is literally not food and chemically processed. Same is true with brown rice vs white rice. Brown is by far the better choice. Same is true with whole wheat flour.
One last thing. NO CHEATING!! You get away with it once and you'll be encouraged to cheat more. I know. Feeling pretty guilty right now.
Good luck!
