Why a Low Carb Website?
I’d been eating a very healthy, semi-vegetarian or pescatarian diet (I consumed dairy, eggs, and fish but no poultry or meat) for many years. Because of genetically high cholesterol, I limited my saturated fat intake, always ordering egg white omelets instead of regular, eschewing butter and choosing trans-fat-free margarines instead, and avoiding cheese and cream sauces. I rarely ate desserts, occasionally having just a bite or two of my husband’s cake/ice cream/cheesecake, etc., when we were dining out. Aside from one overweight period during my teens, which I attribute to hormonal upheaval and typical teenage emotional volatility, I ‘d been thin and my weight fluctuated by no more than 5 pounds for more than 20 years. Sometimes people in the diabetes classes I teach would ask if I was diabetic too. My answer was, “No, but I try to eat as though I have diabetes.” This was absolutely true; I followed the same dietary recommendations I espoused to them: 1 cup of healthy whole grains, three ounces lean protein, one to two tablespoons of healthy oil/fat, and two or more cups of nonstarchy vegetables. Lots of oatmeal, black beans, and whole grain pasta. A healthy dietitian, practicing what she preached!
So when I received the results from labs that were done for life insurance purposes back in January of this year, I was speechless. Not only was my LDL (“bad”) cholesterol elevated, but my fructosamine (a measure of blood sugar levels over a two-to-three-week period of time) was flagged as high, indicating the potential for diabetes. And my hemoglobin A1c (a measure of blood sugar levels over a two-to-three-month period of time), although still within normal range at 5.5%, was still far higher than would be expected for someone my size who ate the way I did. Now, while these numbers were not outrageously high, as someone who works with people who have diabetes or prediabetes every day, they certainly suggested to me that something was not right with my blood glucose metabolism. I purchased a glucometer and began testing after meals, and discovered my blood sugar levels at one hour were significantly higher than they should be. Within the next few weeks, I saw that the more carbohydrates I ate, the higher the number would go. My fasting blood sugar always remained within normal range, however.
I made an appointment with an endocrinologist, who wasn’t overly concerned since my fasting levels were so normal. He did want to retest my A1c, and by that point, it had increased slightly to 5.6%. I cut down on the carbs slightly (not too much, though — I’d been taught that we need enough carbs to keep our brains and other organs working properly), and then I started doing research online about strategies to control postprandial, or post-meal, blood glucose. It seemed that many people were using low carbohydrate diets with great success in managing their diabetes and postprandial blood sugars. I was skeptical, but once I started reading the available research on carbohydrate restriction, it all started to make complete and perfect sense. I discovered that that the high carbohydrate, low fat diet I’d been taught to believe was ideal was anything but for many people struggling with diabetes, insulin resistance, obesity, and dyslipidemia. This was quite difficult for me to accept at first, but now that I have, I’m quite excited about the potential to help people struggling with these conditions.
So how are my blood sugar levels now? Well, they’re definitely better, although since I do have early-stage diabetes (not sure what type yet), I continue to have occasional spikes, especially when I increase my carb intake even a little bit. I haven’t had a repeat A1c nor a new lipid panel yet. But I’m committed to a low-carb lifestyle, including recently eating poultry again for the first time in more than ten years. I can honestly say I’m extremely satisfied with this way of eating. It’s not for everyone, but I believe it can help people improve many aspects of their health as well as their quality of life.
I’m glad you took the time to read my story. I intend to post on this blog at least monthly, perhaps more if time permits. Here’s to a happy and healthy future for all of us!
Very interesting story!
It’s refreshing to see a dietitian willing and able to “think outside the box.”
What freed my mind to consider low-carb eating was the realization in 2009 that dietary total and saturated fat had little, if anything, to do with heart and vascular disease, at least on a poplulation-wide basis. I had to spend about 80 hours reviewing the scientific literature before I came to that conclusion.
Best wishes,
-Steve
Hi Steve,
Thanks so much for your feedback. I really like your website. Always been a big fan of the Mediterranean diet, so I’m thrilled that you’ve been able to create a low-carb version. So glad there are MDs like you who have been reading the research about fats rather than just following the low-fat, high-complex-carb mainstream.
Franziska
I’m very excited about this website and looking forward to learning about the research more than anything right now. I have been low carbing myself for about two years and have had excellent results.
Thanks so much!
Thanks very much for your feedback, Anna! Glad you’ve found success with LC.
Franziska
Hooray! Every time I learn of another dietitian or other medical professional promoting lowcarb I feel like we have a chance to reverse the prevailing notion that a low-fat diet is going to solve our national obesity problem.
I’ve been following a lowcarb way of eating for about 15yrs. I started with Atkins but over the years it’s morphed into my own custom blend of various LC plans (South Beach, some ideas from Paleo, etc.) It helps me control my weight, but more importantly, it is the critical tool that enabled me to overcome my lifelong struggle with bulimia and compulsive overeating. I adjusted it as needed for pregnancy and nursing, and have tweaked my LC diet many times over the years, but every time I come back to what works best and keeps me at my healthiest, which is a clean diet of ample protein (locally or sustainably sourced), adequate fat, and minimal carbohydrates, mostly coming from vegetables and fruit. At 40 I am healthier and fitter than I’ve ever been. This works for me. 🙂
Keep fighting the good fight!
Thanks so much for sharing your story, Heli! It’s wonderful to hear that low carbing has helped to normalize your relationship with food. Your way of eating sounds really healthy. The forties have been the best years for me as well 🙂
Hi! I am a registered dietitian too and am very happy to see another dietitian with an open mind! 😉
Thank you so much! Great to hear from you. I’m thrilled that there are other RDs who favor an alternative approach to what we were taught in school.
Were you able to share your views openly during your R.D. program? I’d like to earn a Master’s in an ADA-approved program, but am concerned my views about low-carb would create problems with faculty. Would love to hear your opinion. Thanks!
Hi Suzanne,
Well, I didn’t have those views when I went through my didactic nutrition program, so it wasn’t an issue for me. But from what I’ve heard most nutrition professors (and other students) are not open to LC, although there are a few exceptions. Most of my colleagues think it’s too extreme and even dangerous in some cases. You may luck out and find a more progressive, open-minded environment — I hope you do 🙂
have you checked for any food intolerances? My spouses’ pre-diabetes went away once he tried a gluten free diet. He handles GF carbs without issue.
I’m glad your husband’s pre-diabetes resolved by going gluten free. I’ve been gluten free for over a year and my blood glucose readings haven’t improved, unfortunately.
I found myself in almost the exact situation you describe around the same date as this post. I made very similar observations on myself regarding FBG (normal) and A1C (5.4%). As my condition could not be classified, I wasn’t really entitled to medical treatment, so I did my own research. I’ve been on a low-carb diet ever since, probably around 30-50g net carb per day although I haven’t actually counted. I get great control this way. I’m very interested in the information you provide here and looking forward to reading more!
Welcome, Anna! Thanks so much for your comments. Yes, you and I sound very similar. Glad you’ve had such success with LC. I typically eat 30-45 grams net carbs daily, my last A1c was 5.2%, and my postprandial BG levels have normalized. I love LCHF and can’t imagine eating any other way 🙂
Hello Franziska,
I have read many, but not all of your blogs, but I decided to skip to the beginning for the rest of your story.
It is interesting that my wife and I, like you spent many years as literally vegan low fatters. We had success but always felt deprived and, quite honestly, not all that well. When we did make the change to low carb……..because of the success of a friend, at losing menopausal weight gain, we went cold turkey and all in but just thinking it was a way to control weight. Only after the success did we start researching the real truth of the American ideal diet.
Now, we look around and we see people getting fatter and fatter and they look sicker and sicker and pastier and pastier.
The other night, my wife bolted upright in bed. She said “someday, and it won’t be soon, but someday everyone will eat like us, because the ones that don’t, won’t survive.” We simply did not evolve to eat the recommended food pyramid. If I hear “everything in moderation” one more time………………..
I know that I am preaching to the choir but you sing with authority, where I am just an art teacher.
Well, I was only vegan for a year, but it was definitely the most miserable year of my life! But yes, I followed a low-fat diet for over a decade, although like you and your wife, I was hungry much of the time.
Thanks for sharing your story and observations. I appreciate them.
Hi Franziska, We have much in common. I’m also a Registered Dietitian who recently embraced a low carb life-style. I was a vegan for one year when I was diagnosed with pre-diabetes (A1C of 5.7). My fasting BG levels are generally normal, but my 1 and 2 pp levels are high, even with a small carb intake. I taught diabetes education for many years and always encouraged a high carb, low fat, moderate protein intake. In hindsight, I am so embarrassed and wonder how many people’s diabetes I made worse by my teachings. I essentially drank the Kool-Aid spit out by the various professional organizations and trusted there was sufficient research behind their recommendations. I’m excited to read through all the articles on your blog!
Hi Kennedy,
Wow, except for a few minor details, our stories are almost identical! Thank you so much for your comments and for sharing your own experience. Feel free to email me at franziska@lowcarbdietitian.com anytime 🙂
Hi Kennedy,
I am also a dietitian 🙂 but from the UK. I have found many diabetic patients and obese patients saying that the low carb lifestyle suits them. Like you I followed a healthy diet with wholegrain etc, but, after eating I would feel very tired, so that I couldn’t function well in the afternoons. My triglycerides and LDL was also high. However, I feel slightly embarrassed eating my omelette when the other dietitians sit and eat their wholegrain lunches, lots of dietitian are very wary of “fads” but I think many are now embracing that there isn’t a “one size fits all”. Interestingly, some people seem to get very tired with low carb and others, like myself, have increased energy.
My concerns with low carb are 1. Ketosis – and the effect on bone mass. 2. Insomnia – lots of low carb patients said they didn’t sleep well. I wonder what your thoughts are – and advice you would offer…
Thank you for your website!
Hi Amelie,
Thanks so much for your comments. I understand how difficult it can be when other dietitians don’t share your view on carb restriction. Very glad to hear it works well for you and the majority of your patients.
As to your concerns, in the near future I plan to write a blog post addressing the effect of low-carb diets on bone and muscle mass, but I can assure you that if the diet contains a balance of plant and animal foods, adequate calories, macronutrients, and micronutrients, there shouldn’t be any issues in either regard. With insomnia, it may be a matter of getting used to the diet, changing up the macronutrient ratio (including increasing carbs to moderate rather than low levels), and supplementing with vitamins/minerals/herbs, as needed. I’ll likely blog about this in the future as well.
– Franziska
Awesome intro. I’m very much looking forward to reading more.
Thanks,
Cindy
I listened to your webcast on Diabetes Summit today, and ordered your book as a result. I’m looking forward to perusing your blog & website.
Hello Vicki,
Thanks so much for listening to my interview and for ordering my book! I hope you find the book and my website helpful.
– Franziska
The book is great. Length and content are just right to stay practical and accessible.
I’m so happy to hear that you liked the book and found it useful, Vickie! That’s wonderful 🙂
Would you please consider writing a brief positive review on Amazon? Last month I received a 1-star rating from an anti-low-carb person, and it would be really uplifting to read a positive one from someone who actually read and enjoyed the book. Thank you so much!
Best of luck with everything 🙂
– Franziska
Dear Madam Franziska Spritzlerlink, I got Diabtetes in early age around 33 years. I was searching for Foods for Diabetes and found your articles related to 16 Best Foods to Control Diabetes < https://authoritynutrition.com/16-best-foods-for-diabetics/ >.
I found your articles well researched. Nice to see that you include CINNAMON and CHIA SEEDS. Both are being used in South Asia (India & Pakistan), know as Chinnamon (Daar Cheeni) and Chia Seeds (Tukh Malanga). I tried both and gave good results.
Once Doctor who recently died, use to treat with Cinnamon Powder (imported from GAIA Herbs USA) to control METABOLISM to lower down HBA1C Level. Then patient can get blood sugar glucose level lower than <150 random (when taken along with other medicine).
I would like to share that you should also do one research on KALONJI (known as Black Seeds and NIGELLA SATIVA).
This is very superb in curing various diseases. It's PROPHETIC Medicine as well since it's written in religious texts. There is so emphasized that it can sure nearly all diseases expect death.
Great insight into one of my favorite diabetic diet. No doubt, no “one size” fits all, not every diabetic would prefer a low carb diet, but when you look at all the characteristics and versatility of a low carb diet, it’s easier to see why and how a low carb diet can help greatly in reducing blood sugar level rush.
Thanks for the interesting read.
Jubi