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Low-carb and Diabetes

I'm not officially "diabetic" but my doctor says I am "prediabetic". So some time back I got a blood glucose meter and tested myself for a while. Since then I have also started a very low-carb diet (call it Primal/Paleo or LCHF) and have lost a lot of weight. My HbA1C tests have showed I am still on the borderline, but my doctor says it shows "excellent control" (mine is 5.1%, non-diabetic will be 4.9% or less).

So I probably still have some level of insulin resistance, and will keep checking things. But, I am happy with the weight loss (70 pounds so far in the last 18 months) and I'm feeling great.

What does ADA have to say about low-carb diets? Not much.

Re-negotiating my relationship to food

I want to re-negotiate my relationship to food.

Typical low-fat diet wisdom

  • Eat a lot of small meals during the day
  • Diet and exercise together–both are important
  • Portion control is key
  • Eat protein, starch, and veggies about equally
  • Avoid fat, no "bad" fats, small amount of "good" fats
  • Avoid sweets
  • Carbs are the body's "preferred" fuel
  • Number of calories is the most important measurement of the diet
  • If you eat fat, you can only eat half as much food as when you're eating carbs

What's wrong with this picture?

  • I want to eat when I am hungry. I don't want to feel hungry and I don't want to busy myself eating when I am not hungry.
  • I know short-term diets don't work.  I know I need to find a plan that I can live with for the rest of my life.
  • I want to find the right balance of food for me.  I haven't found it yet, but since I started actively experimenting on myself, I feel I am much closer.
  • I don't want to count calories in order to live.  If I can find the "right" foods, I would prefer to eat when I'm hungry, stop when I'm not hungry.  The "right" foods are the ones that I can eat more of, if I feel the urge.
  • Keeping track of what I eat is necessary only while I'm re-learning how to eat, or when I'm actively experimenting on myself.
  • I don't know how to "listen to my body" to learn what it truly needs.  Since I've had a lifetime of learning the wrong way to eat, and have picked up habits that don't work well, the messages from my body may be drowned out by other messages, or may even be fundamentally wrong.  I would like to learn this skill, though. I want to be able to follow the signals from my own body rather than ignore them or fight them.  I need to find the right channels to tune in.
  • I love food, and I love to eat.  Because of that, I don't want to eat crappy food just to "fill up".  Maybe I'll eat until I'm full on special occasions, but only if the food is awesome and I'm enjoying every bite.  Having great food is much more important to me than having more food.
  • I want to feel satisfied after eating, and not feel hungry again for many hours.  I don't need to feel full… I just want to not think about food for a while, and not get into trouble because of it.
  • There are some special foods that I love, but I don't need to have them every day.  In most cases having them every week or even every month or two is fine — I enjoy them even more, and I am not suffering in between treat-times.  When I do have them, I want to have "enough" but I prefer not to have too much.
  • I don't think I should need to eat foods I don't care for just because they are "good for me".  I am not in danger of being malnourished.  If my body needs something, I'll probably get a craving for it, if I can learn to listen to the signals.
  • I keep hearing about how eating fat makes you fat, but history tells me that bacon and eggs are not new on the world stage.  Low-fat and highly processed foods are new, however.  I should seek out "real" food and I should be skeptical of anything my grandparents would not have recognized as food.
  • Industrial food-makers have a vested interest in selling me foods made of corn and wheat, because it is cheap for them to make.  I have a good job, so I can afford to pay the full, true cost of my food.  Cheaper food is seldom better food.  I want my choice of food to reflect my deeply-held moral beliefs as well as being good for my body.
  • I believe that I should have some exercise, but I also believe it should be in moderation too.  I believe it will be easier to eat less than to raise my exercise level to match the excess in my diet.  I am skeptical of a diet that comes with a required exercise plan–I know they show short-term results, but it is not a good fit for the rest of my life.

Low-carb diet, after 6+ months

I am still eating a very-low-carb diet.  (The one I'm following is LCHF, very similar to Paleo.  Look back a few entries in my LJ for more info about the diet itself.)  So far, it is an awesome life-change for me and I am actually enjoying it.  Compared to other "points" or "calorie restriction" diets, it has been much easier to follow and stay on.  I have been losing about 2-3 pounds a week when I'm paying close attention, and staying about the same when I become lazy or cheat more than 1 day per week.. but it seems quite sustainable.

Perhaps it's too early to write the story of my success.  Honestly, I am still in the middle of the voyage of discovery.  But I wanted to take some notes for myself about how I'm feeling about it right now, because I feel like I'm reaching a turning point.  For one thing, I am able to eat much much less, and get away with it, almost effortlessly, and I think that is important to the long-term plan.

After spending the first month or so just getting used to what foods to buy and eat, and a month or so just getting into the habits and learning the skills I need, there followed about 6 months keeping up the new regime, give or take a couple vacations.  The pattern for those 6 months has been this: seek out fats and eat them, being careful to get enough so that I won't get hungry.

The theory has been that I'm training my body to consume fats, and therefore when I do choose to eat less, my body can easily tap into my own "strategic energy reserves" mostly located around my middle.  The theory was, that over time I would eat less food overall, and not go hungry.  But, I guess until right now I was a bit shy about actually testing the theory.  I was keeping busy with finding the fat sources and making sure to eat enough of it because I was afraid of what would happen if I started to eat less.

But, now in the last week or so, I am actually eating less, and it's been fine.  I'm still a little shy about testing it too much because I don't want to make myself hungry, then risk ditching the diet because I'm discouraged.  Early indications are good, however.  A couple times I have just skipped breakfast and lunch, and almost unbelievably, the theory works!  Strategic energy reserves are getting burned, almost without me noticing.  If I eat much less (even as low as 1/3 of my daily average), I still don't seem to notice any actual feelings of hunger.  This is what I expected, but still it's weird.

The old low-fat diet advice says "a calorie is a calorie" and implies that carbs are better than fats, because you can eat more of them — a pound of sugar or starch has less than half the calories of a pound of fat.  I don't believe that calorie counting is the key, nor even a useful skill, but I do believe that calories figure in one way or another.  At least that part the scientists have right.  What I now believe is that "low carb" is not a magic spell that makes calories not matter, but "low carb" certainly makes it *easier* to consume less and still be satisfied.  I now believe that LCHF by itself is not a complete solution, just like limiting calories by itself is not a complete solution, but that both of them together can form a winning combination.

In other words, I have been using mayonnaise as a crutch, and I don't think I need to do that anymore.  Making sure I get enough food doesn't need to be the primary concern anymore.  I need to take the next step–which is to find out how low I can actually go before actually feeling hungry, which I don't recall feeling at all in the last 8 months.  I have totally changed *what* I'm eating without much change to *how much* I'm eating — now it's time to learn where the edges are in a different direction.

Where is the “marketplace of ideas”?

We have all heard of this “marketplace of ideas” but, where actually is it?

Sure, it sounds funny when you put it like that, but I’m being quite serious here. I think there should be a website (or app, maybe) where people can express ideas, vote on the ideas they agree with, and rate how strongly they feel about them.

Then, people could find other ideas, and rate them too, and explore the links, maybe even view ideas that seem to conflict with those they feel strongly about. Perhaps we could even draw connections and vote for the best related/supporting ideas.

The media does a pretty terrible job of this, because it focuses on the new and sensational rather than the more important areas that are not drama sources. For example, homicide and terrorism get way, way more coverage than suicide and heart disease.

Politics is mostly a side show. We send our representatives to the capital to duke it out over made-up issues, which we feel strongly about when we hear of them, but which aren’t the most important things in our lives. But, our chosen champions get distracted and then fail to address the most important, most jugular issues.

The only place I’ve seen that comes close is Wikipedia, which has developed into a tool for building consensus, but it seems to result in bland articles with the depth of feeling and relative importance of things kind of stripped out, or at least muted. Wikipedia can say “Some believe X while others believe Y” but it’s not a meaningful discussion of why people disagree.

Is someone, somewhere, already building the marketplace of ideas for this century? The Internet has been around a while, and I can find a hundred types of porn, but I can’t find even one place that I can reasonably discuss why our roads are crumbling and our schools are the worst they have been in a hundred years, and what can/should be done about it?

A Marketplace of ideas for better government

I spent some time looking at ideas on the Contract for the American Dream site. There are a lot of good ideas there… and some others that are not so great.

The site breaks down into four sections. It’s not immediately obvious once you get to the Rate Ideas page that you are in one of four lists… so if you start seeing similar ideas and not much that’s new or interesting, go back to the home page and choose a different section to read and rate.

Here are some of the ideas and my reactions to them.

In the “Good Jobs” section:

Put people to work fixing infrastructure. Government jobs are jobs! — I like this one because our infrastructure *is* failing. Roads, public buildings, schools, whatever. Bring back the WPA.

Fund more green jobs. — Kickstart the green economy.

Stop outsourcing. — I didn’t care for these much, because it represents “us vs. them” thinking. I don’t agree that outsourcing is necessarily bad. Sounds to me like a form of protectionism. Now, if we could make sure that workers *everywhere* earn a fair wage, maybe there would be less incentive to send jobs overseas. Even if outsourcing is bad, it’s sort of beside the point… Jobs will get created by building stuff here (like roads) or providing services here (like decent health care or installing solar panels).

Crack down on illegal immigrants — I don’t care for this one as much either, not because it’s a bad idea, but because it misses the point. If someone is here illegally, and working, someone else is paying for it, by buying the cheap food they pick or buying the houses built for less, or working in buildings cleaned by them. Pay a decent living wage to everyone, and then maybe US citizens will actually want that job, and companies that hire 100% legally won’t be at such a disadvantage to their competitors. Illegal workers are not the problem… the problem is that we don’t want to pay the true cost of our stuff.

In the “We all pay our fair share” section:

Tax the rich more, not less. — I’m with this one 100%. Who wouldn’t sell their left arm to be in the top US tax bracket, even if that meant 50% or even 60% tax rate? That’s in the “nice problem to have” category. If you’re rich, you’re fortunate, and you should pay more. Equal is not fair, in this case. Also, there’s a great video of milionares saying “Come on! Tax me more! Please!”

Simplified tax. — Another great idea. Get rid of loopholes and shelters and crap. Tax income, tax luxury items, and do it consistently.

Flat tax — This one gets a lot of play, but I don’t think people have thought it through carefully. “Flat tax” means everyone pays the same percentage. A flat tax is not progressive at all. Progressive taxes are much more fair.

Sales tax instead of income tax. — Nope, in fact I go the other way on this one… sales taxes are regressive, which is even worse than flat tax. Once you get to “comfortable” level, you will not spend much more on goods and services whether you make 60k/year or 600k. Sales tax is regressive. Tax luxuries but don’t tax basic essentials.

In the “Strong communities” section

Better rail and public transport — I like this because public transportation is very green, and because subsidizing public transportation gives the benefit to poorest Americans who need it most.

Single payer health care — I like this one because health care should be a right, and everyone should get the same care, not separate-but-unequal like we have today. It doesn’t have to be government owned and operated… check out the French system for example.

In the “Working Democracy” section

Don’t let corporations speak louder than people. — I’m totally with this one. At least, if corporations want to exert political influence, they should be taxed the same rate as real people, too.

Campaign finance reform — I don’t really like “public financing of campaigns” but so far I haven’t seen any better ideas for campaign finance reform. Make contributions to candidates or issues 100% transparent; no more hiding political influence behind a shell organization that doesn’t disclose its sources.

Stop privatization of basic services. — I think when Republicans and Libertarians call for “Small Government” it is actually code for “Ration basic services based on who can pay”. If you like the idea of small government, you probably are wealthy enough not to need the safety net.

Proportional representation and Instant runoff voting — both are ideas that would give third parties a fighting chance. Other countries (with newer versions of Democracy) have 10% of representative seats given to the party that got 10% of the vote.