The diet that helped me get my blood sugar under control

A detailed rundown of the diet that got me to an A1C of 5.3%

Henrik Berggren
Nov 4 · 3 min read

Please do not interpret this post as medical advice. Consult your healthcare provider before making any changes to your diet, medication or any other part of your routine.

Using blood sugar data from my CGM has proven to be an incredibly valuable tool when trying to optimize my diet. After some trial and error, I managed to find a routine that has helped me stay in normal blood sugar range 90%+ of the time as well as keep me happy and full of energy.

I got to these results by using my own service, Steady Health, which utilizes data from a Continuous Glucose Monitor and shows it together with a meal and the respective insulin dose. I tried a slew of different options for each time of day before landing on these winners.

🍳 Breakfast

First up is breakfast, maybe the most important meal of the day. My standard morning routine consists of:

  • Chia pudding, homemade using coconut or almond milk with blueberries
  • Two soft boiled eggs
  • Coffee
This visualization is from an exciting new feature we’re working on at Steady

As you can see, this breakfast keeps my levels very stable using roughly 2 units of fast-acting insulin. The chia pudding was an especially good discovery as it contains mostly fiber and has minor impact on my blood sugar while being pretty filling. The blueberries add some sweetness as well.

🥗 Lunch

For me, lunch is all about convenience. My days are typically filled with meetings or deep work so I rarely have more than a few minutes to eat. Most days I head down to Mixt, which has a location in the same block as our office to get one of their salads. My favorite is a salad called Orchard and features:

  • Various greens, avocado
  • Cheese, almonds
  • Apple, bacon
This visualization is from an exciting new feature we’re working on at Steady

Through experimentation, I’ve found that 3.5 units of insulin perfectly covers this lunch and doesn’t increase my blood sugar at all if timed correctly.

🍽 Dinner

Dinner is also somewhat complicated as it impacts your nightly numbers. And since you are not awake during the night it’s more disruptive to be out of range. But if found a standard weekday meal that always works pretty well and it consists of:

  • Wasa hard bread sandwiches with cheese & avocado
  • Fried halloumi or an extra sandwich with almond butter
This visualization is from an exciting new feature we’re working on at Steady

Now, I understand that this type of food does not fit everyone, nor does everyone have access to fresh produce, etc, and that's ok. Anyone can run these experiments with food they like and understand their own blood sugar patterns. If you’re interested in learning more about our program, sign up for a free consult with someone from our team here.

Steady Health

A modern clinic for personalized and convenient diabetes care. Our mission is to personalize diabetes care using technology and data analysis.

Henrik Berggren

Written by

Product leader on a journey to change diabetes care

Steady Health

A modern clinic for personalized and convenient diabetes care. Our mission is to personalize diabetes care using technology and data analysis.

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