Yesterday I posted that A High One-hour After-Meal Blood Sugar Test Can Lead to Several Deadly Conditions.
In it, I showed that a blood sugar of more than 154.8 mg/dL or 8.6 mmol/L is highly predictive of the development not only of future type 2 or adult-onset diabetes but also cardiovascular disease and others, including higher all-cause mortality.
A blood sugar of less than 154.8 mg/dL or 8.6 mmol/L may seem challenging. This article shows my acceptable one-hour-after-meal blood sugar of 153 mg/dL this morning.
It starts with a good night’s sleep. I went to bed at 8 pm and got up at 5 am. Subtract an hour for going to the bathroom twice.
Nocturia or urinating at night is evidence to me of insulin sensitivity because the opposite, insulin resistance, tends to retain salt and water.
Good sleep is made possible by doing barbell deadlifts at around 6 – 7 pm last night consisting of 135 lbs x five repetitions for warm up and then 185 lbs (83.9kg) of five to seven reps for five sets. I haven’t done deadlifts for about two months because I was doing more kettlebell swings.
The target is ten repetitions of 185 lbs for five sets, as described in my article The Modified German Volume Training. German volume training increases muscle mass with the use of less weight. The greater muscle mass absorbs more blood glucose, especially when used.
Calisthenics this morning after a cup of coffee consisted of 30 push-ups or press-ups, five pull-ups, and 20 lunges. I should have been doing more, but I got lazy.
Breakfast consisted of two stalks of celery, four tablespoons of textured vegetable soy protein, and three tablespoons of freeze-dried eggs with two tablespoons of apple cider vinegar.
- The Blood Sugar Lowering and Metabolic Effects of Vinegar
- Veggies Meat Carbohydrate Sequence Prevents After Meal Sugar Spike
Last is about 50 grams of homemade natto with one cup of rice, chopped spring onion, and soy sauce.
How I Made and Appreciated Natto
Natto is fermented soybeans and has nattokinase and Vitamin K2. I wrote several articles about nattokinase, and they are listed below.
Natto is viscous and slows the transit time of food from the stomach to the small intestines and delays carbohydrate absorption. Study link HERE.
White rice has a glycemic index of 60 to 70 and has 52.4 grams of carbohydrates. But there is a technique to lower the glycemic index by delaying digestion and absorption.
Rice refrigerated to a temperature of 39°F or four °C makes the starch slower to digest and prevents blood sugar spikes. The same happens to bread.
Ways to Lower After-Meal Blood Sugar when Eating White Bread
About 40 minutes after the meal, I walked on the treadmill for 26 minutes at a pace of 4.8 miles per hour. Walking burns glucose inside the muscles, allowing the newly absorbed carbohydrates to enter the muscle fibers.
The minimum duration of aerobic exercise to increase the good cholesterol
The recommended walking time is 20 minutes, but I was watching a Chinese Chef showing his secrets in firing chicken thighs, so I extended it to 26 minutes.
One hundred twenty-four calories were burned while walking, according to the treadmill. A total of 140 minutes a week is needed to reduce HDL.
The minimum duration of aerobic exercise to increase the good cholesterol
All foods eaten and activities performed are jotted in a notebook with the glucometer reading for a personal analysis of what works and what does not.
So, my one-hour post-prandial or after-meal blood glucose is 153 mg/dL, barely passing the 154.8 mg/dL cut-off.
I wrote this article to show that achieving an acceptable one-hour blood sugar is doable while eating foods you like. Yes, it is work. Yes, it consumes time.
But I would rather be doing those than being in the emergency room with crushing chest pain or paralysis of one side of the body and being unable to talk or going to hemodialysis three to four times a week and spending the whole morning there or being blind secondary to diabetic retinopathy or having numbness on my fingers or an amputated leg after a peripheral artery disease.
I have seen them all in the emergency room and don’t want any of that.
Do you?
Don’t Get Sick!
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Nattokinase-related articles:
- Parkinsonism resolved by Nattokinase
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- Natto: An application of the 80-20 Rule
- Prostate and Vascular problems relieved with Nattokinase
- Should you take nattokinase on an empty stomach?
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- Natto: An application of the 80-20 Rule
- Insulin Resistance and Atherosclerosis and the Nattokinase Solution
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- How to dose Nattokinase, Bromelain, and NAC
- High-Dose Nattokinase to Shrink Atherosclerosis and Lower Blood Lipids
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- The Outstanding Vascular Effects and Dose of Nattokinase
- Another Study shows Nattokinase can Destroy the S1 Spike Protein
- Nattokinase Degrades the SARS-CoV-2 Spike Protein
- Soy Foods Do Not Increase Breast Cancer Risk
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