October 15, 2025Oct 15 Received a CGM on 11 October, good for 14 days of monitoring my glucose. Can't recommend it highly enough, especially for you pre or already Diabetics. Constant, every 5 min readings of glucose level. Not subscription / monthly service, just a one time buy, from LAZ (Total ฿1,054) Link: https://www.lazada.co.th/ottai-health-global/?q=All-Products&from=wangpu&langFlag=en&pageTypeId=2 I follow the one YT'er, that I've posted many times, so not testing what he has already tested. Only testing my carb heavy meals, and 7-11 favorites that I only eat when O&A. Tested 5 already, ready meals & burger. Have another meal to test, then about 6 treats; dessert & snacks. All things I do NOT eat when at home. Two things we do eat, Pizza Co Pepperoni Pizza & Swensen's 2 scoops. Then I'll be done testing, what some consider 'junk food' 🙄 Then last few day of having the CGM, will eat normally, hopefully, though don't expect any really surprises with my home cooking. Only had 1 major surprise, Dim Sum BBQ Pork Bun ... spiked 90 mg/dl Any spikes < 25, and nothing to be concerned about. Spike of 30-40, limit those to couple times a month. Over 40, try to avoid. So far only the Pork Buns, and one home cooked meal (48 mg/dl), the latter was more about serving size, and really should have been 1.5 - 2 meals. Rest have been as expected, < 40 mg/dl, and not surprised, since most of, was rice or pasta, and the bread of the burgers.
October 15, 2025Oct 15 Author The 2 high spikes, and I'm keeping track pretty good. Time, begin #, then high spike #. Designate S/short or L/long spike duration, if surprised. No designation, then no surprise. Also, time of first meal is earlier, on 3rd & 4th day, as trying to fit in as much testing a day as possible. My first meal is usually 1100 - 1200. 1500 Cereal (25-20-65-120) 6.2-8.3=2.1=37.8L (home prep) 1742 Burger (225gr) 7.2-8.0=.8=14.4 (home prep) 1120 Eggs (2 lg) *** difference in cereal spike when eating eggs first 1130 Cereal (15-15-50-80) 6.7-8.2=1.5=27 1420 Apricots (61 gr) 6.3-8.2=1.9=34.2L 1650 Beef (250gr) broccoli, egg noodles 6.9-9.6=48.6S Full day entry, every day coffee & walking (omitted above 2 days) 13 October Coffee 0700 Bbq Pork Bun (160 gr) 6.5-11.5=5=90L (Makro) 0700 Beef Jerky (20gr) (home prep) 0930 Walk 1.5 kms 1130 Eggs, beef, tomato, onion, Roasted Peppers (home prep) 6.3-6.8=.5=9 1300 Walk 1.32 kms 1500 Milk Kefir, Blueberry, Honey Smoothie 6.6-7.3=.7=12.6 (home) 1700 CheeseSteak (225 gr + 25g C + roll) (home prep) 7.3-8.6=1.3=23.4 1815 Walk 1 km (ttl 3.82 kms) Walking for me is a 60 cm strike ... 12 Oct & 3 dog walks ... "For a 70-year-old, a recommended daily step goal is between 6,000 and 8,000 steps for significant health benefits, though some studies show maximum mortality benefits at 7,000 steps." ... Also keeping track of calories, source of ... 1013 Chicken KraPao pasta (7-11) C-45g P-220g (7-11) 7.3-9.5=2.2=39.5 1215 Roasted Peppers (84g) 7.8-7.9=.1=1.8 1515 Garden Salad w/egg + parmesan (home) 7.1-8.8=1.7=30.6 1745 Korean Chicken & rice (C 90g + R 175g) (7-11) 6.5-8.4=1.9=34.2S
October 15, 2025Oct 15 Author 1120 Fish Sandwich - 37.8 (7-11) 1520 Double Pork Cheese Burger - 45L (7-11) 1840 Garden Salad w/Egg (home) – 27 2105 2 Meatballs, 1 Egg (home) – 5.4
October 16, 2025Oct 16 Author Today's brekkie test. Try to minimize the Glucose spike with much better choice ... Other options, from previous brekkies from above, easy winner ... 1120 Eggs (2 lg) *** difference in cereal spike when eating eggs first 1130 Cereal (15-15-50-80) 6.7-8.2=1.5=27 mg/dl 1130 Eggs, beef, tomato, onion, Roasted Peppers (home prep) 6.3-6.8=.5= 9 mg/dl
October 16, 2025Oct 16 Author Clear winner from above post, tastier & healthy, a few calories more, and the smaller, not even worth mentioning, glucose spike of only 9 mg/dl ..
October 16, 2025Oct 16 Author Follow the science ... Screw that, I'll create my own science, unfunded & trustworthy 🙄
October 16, 2025Oct 16 Author Here's the guy I follow on YT, does the same as I've been doing the past few days. Which is great, as I can simply concentrate on the things I eat, that he hasn't tested. He's also on FB https://www.youtube.com/@insulinresistant1/shorts
October 16, 2025Oct 16 Author 1100 2 Eggs & 2 Pork Buns – 37 (home & Makro) (same in post above) 1500 Chicken Tikka Masala – 41.4 👍👍 (7-11) Ch Tikka 128gr Rice 168gr 1820 Chicken Masaman – 73.8 👎 (7-11) C P S 128gr Rice 144gr Chicken Massaman had very little chicken, actually half potatoes on the Massaman side of container. Terrible choice all around, and glad I never bought it before. That actually does it for testing 7-11 meals, and just some treats to test, and with one exception (Cashews), I expect the rest will be 40+. CheeseCake is a question mark, as mine has very little sugar and lots of fats. Suspect 7-11's CC may spike more than 40 mg/dl, due to sugar. Do taste good, and not overly sweet, and not the largest serving. So big ?????? Past few days were rough on the body, since I'm not used to a lot of starchy carbs (rice & pasta) really caused a bit of inflammation. Glad that part is over with.
October 17, 2025Oct 17 Author A wise choice for snacking, (for me), as only a 10.8 spike, a bit heavy in the calories. Coffee (400ml) adding very little. Without the coffee, carbs stays the same 19%, fat 70%, protein 11% of calories Got a major carb crash last night, @ 2125 hrs, as both meals were rice heavy. Good volume meals, but a crash, since carb / sugar heavy. So same as this morning, had 40gr of Cashews, and they held me till I fell asleep. Not something I would do, or need, in my usual diet & overnight fasting, starting at 2000 hrs till 1100 hrs.
October 17, 2025Oct 17 Author Back to my normal, and apparently healthy eating 🙄 Woke up, coffee & cashews, and an irrelevant spike. Cheesecake, from 7-11, small but sweeter than mine, and an expected spike of 36 mg/dl Late brekkie, huge plate, and over 1 later later & no spike. Actually went down a notch for 5-10 mins. Heavy on the fat & protein, minimal carb. Salmon, eggs, veggies: Sh!take, onion, tomato. Cheesecake is the spike, Brekkie at 1:25 @ 6.9, and hour+ later. starting to dip down 6.7 .... now @ 6.5 Yes, I'm weighing everything ... Also back to my preferred ratio of Carbs - Fats - Protein 👍
October 17, 2025Oct 17 Author Coffee 0655 Cashews (40gr) – 10.8 (7-11) 1010 Cheesecake (56gr) – 36S (7-11) 1325 Eggs, Veggys, Salmon – 0 1820 Meatballs, bread, salad – 25.2L
October 17, 2025Oct 17 Author The obvious healthier choice for Brekkie, without the carb / sugar spike Glucose spike @ 55.8mg/dl & still climbing 1hr after eating. Eggs less calories if counting, without the insulin spike . They are tasty though 🙄
October 18, 2025Oct 18 Author This is going to be a junk food day, every 3+ hours. Have 2 more to test, Pineapple Pie, and Pringles. Aren't I the one that states 'read the F'g labels' Curious what the spike is going to be, since using Sorbitol as sweetener, though not noted if just the filling or in the bread also 🙄
October 18, 2025Oct 18 On 10/15/2025 at 4:04 PM, KhunLA said: Received a CGM on 11 October, good for 14 days of monitoring my glucose. Can't recommend it highly enough, especially for you pre or already Diabetics. Constant, every 5 min readings of glucose level. Not subscription / monthly service, just a one time buy, from LAZ (Total ฿1,054) Link: https://www.lazada.co.th/ottai-health-global/?q=All-Products&from=wangpu&langFlag=en&pageTypeId=2 I follow the one YT'er, that I've posted many times, so not testing what he has already tested. Only testing my carb heavy meals, and 7-11 favorites that I only eat when O&A. Tested 5 already, ready meals & burger. Have another meal to test, then about 6 treats; dessert & snacks. All things I do NOT eat when at home. Two things we do eat, Pizza Co Pepperoni Pizza & Swensen's 2 scoops. Then I'll be done testing, what some consider 'junk food' 🙄 Then last few day of having the CGM, will eat normally, hopefully, though don't expect any really surprises with my home cooking. Only had 1 major surprise, Dim Sum BBQ Pork Bun ... spiked 90 mg/dl Any spikes < 25, and nothing to be concerned about. Spike of 30-40, limit those to couple times a month. Over 40, try to avoid. So far only the Pork Buns, and one home cooked meal (48 mg/dl), the latter was more about serving size, and really should have been 1.5 - 2 meals. Rest have been as expected, < 40 mg/dl, and not surprised, since most of, was rice or pasta, and the bread of the burgers. There is one obstacle..... Is your monitor calibrated ???? If not, it's just a nice gimmick.
October 18, 2025Oct 18 Author 54 minutes ago, newbee2022 said: There is one obstacle..... Is your monitor calibrated ???? If not, it's just a nice gimmick. Mr. Negative ... wondering who would be the first THANKS for your concern though 🙄 My last Glucose blood test May 2025 ... For my purposes (not pre or diabetic), this is way more accurate than I need. Researched it pretty good, and I stay relaxed, in AC, during actual 'testing'. Made sure placement was in center of my Triceps brachii . I sleep on left side, so placement is on my right arm. Establish my baseline after overnight fast, then the rest is easy. Eat - spike peak - baseline - repeat. Too easy to use, and no major surprises. Couple food items when O&A, spiked high, but are sugary treats, and I rarely eat them, and only when O&A. Rice & pasta definitely no surprise, and why I cut way back on pasta. Never was a rice fan. Same with potatoes, cut way back on those, though sugar spikes not nearly as bad as pasta.
October 18, 2025Oct 18 Author 18 October Coffee 0515 Black Forest Cake – 55.8 (7-11) 0845 Pandan & Coconut Toastie – 52.2L (7-11) Sorbitol (sugar substitute) 1155 Eggs, Roasted Peppers, Toast & Butter – 19.8 1615 Meatball Sandwich, G. Salad w/egg – 39.6L
October 19, 2025Oct 19 Author With all munchies ... Choose Wisely ... Store bought vs common sense (toast, cream cheese, preserves) 72 mg/dl vs 28.8 mg/dl Almost forget to take snap of ... 6.5 - 8.1 = 28.8 mg/dl 👍
October 19, 2025Oct 19 Author 19 October Coffee 0555 Pineapple Pie – 72S (7-11) 1012 Toast (WW), Cream Cheese, Preserves – 28.8 1320 Banana Cupcake – 34.2S 1436 Eggs (2) – 0 1610 Bologna Sandwich & Pickled Veggies – 43.2 1830 Pringles (50gr) – 88.2 2115 Eggs (2) – 0 Stay away from Pringles. I only ate 50gr - 88.2 mg/dl 👎 vid below, Ruffles chips/crisp, 120gr - 43mg/dl 👍
October 20, 2025Oct 20 Author Day 10 of testing, and eating unhealthy Goes something like this ... ... wake up, baseline, today 6.0, although low while sleeping was 5.7 ... test #1, unhealthy dessert ... Back baseline 6.0 ... test #2, see if eating protein & fat first helps ... Conclusion, eat Cheesecake instead, much better choice ... back to baseline... hmm, what to test now ???? 20 October Coffee 0500 Pandan Custard Bread (2 from 7-11)– 79.2 0808 Eggs (2), Pandan Custard Bread (1) – 43.2 Better choices .... 17 October Coffee 0655 Cashews (40gr) – 10.8 (7-11) 👍 1010 Cheesecake (56gr) – 36S (7-11) 👍
October 21, 2025Oct 21 Author 20 October Coffee 0500 Pandan Custard Bread (2) (7-11) – 79.2 0808 Eggs (2), Pandan Custard Bread (1) – 43.2 1050 Whole Wheat toast (57gr) & butter (17gr) – 36 1335 Bologna/Salami Sandwich & French Fries – 32.4 62gr/79gr/50gr & 31gr (3gr (oil) 1610 Roast Pork (165 gr) & French Fries (60gr) – 28.8 1925 Pandan Roll Cake (7-11)– 0
October 21, 2025Oct 21 Author Got 4 more days of using CGM, and done testing 7-11 bought product, that I usually eat when O&A. No real surprises, with exception of the Pringles, so will avoid them, and if wanting chips, will just munch on Lay's instead. Chips / crisps are really something I rarely eat anyway. The one Pandan Roll Cake didn't spike, surprisingly, but, fat & protein exceeded the carb count, apparently enough to negate quick sugar absorption. Cashews, and other nuts, a much better choice, though caloric heavy (saturated fats). Home cooked meals no surprise. French Fries eaten with meal, was better than expected. So eat small serving starchy carbs with higher fat & protein meals. Pretty much all common sense eating habits. I think most people with weight issues, are eating and or drinking alcohol, later in the evening, and that is carrying over into their sleep cycle, when the ketones are supposed to be doing their thing and burning fat. With all the extra carbs to burn, no need, and abundance of carbs is then stored as fat. In retirement, less active, and what isn't burned during the day, and ingested later in the evening will definitely help you put on weigh. Where that is directed in the body, also becomes an issue. Is it just excess, or fatty liver, which if having a fatty liver, usually means other organs (heart) also affected. Along with plaque build up in blood vessels. I'm apparently doing OK there, as no fatty liver mentioned in latest ultrasound of, along with no 'stenosis' found when having stent place, 3 years ago to the day. Blood work, cholesterol & glucose in in normal enough ranges. Those 2 or 3 blood test lipid panel, glucose, Ap (b) should be done yearly for reference. Everyone should know those number, and understand them against 'NEW' studies. Four more days to just verify my whole food diet is the right way to go. The 'junk food' has definitely caused some inflammation. Pointing out, maybe skip a few item in the future. The ready meals, did well, and my favorite, Tikka Masala was the lowest spike. Along with KraPao spaghetti, as like those 2. Pork burger better than Fish burger, but no surprise. Large rice portions, less meat, huge spike. Again, all common sense, rice & pasta, smaller portion, smaller spikes. Desserts, well, they're desserts, and Cheesecake the better choice, or 70% Chocolate bars. Cashews, other nuts for that roasted, salty fix. Potatoes, not as bad as rice & pasta, when eaten with fat & protein. Though I'll still avoid, use extreme moderation with starchy carbs. Chickpea paste, expensive or make your own is the way to go forward for pasta. Rice I rarely do. Potatoes, with a meal only, and not often. Moderation on whole wheat bread. Actually a whole food eating lifestyle is easy, and don't miss much, once past the sugar addiction, then you realize, just how much is in foods, as the taste is heightened since rarely eating. Happy, Healthy Munchie .... you really are what you eat.
October 21, 2025Oct 21 Author Here's what an unhealthy eating day looks like. One way too high, along with too many out of normal range, out side the red box ...
October 22, 2025Oct 22 Author Got done eating my morning Omelet (salami, tomato, red pepper, onion), and decided on some Dried Cranberries after. Took what I consider a healthy meal, and made into something less healthy IMHO. Spiked my Glucose, with minimal nutritional value added. Took the Carbs from almost nil, to more grams of, than fat & protein combined 🤬 Without Cranberries ... With Cranberries ...
October 22, 2025Oct 22 Author Back to normal eating today, except for the Cranberries. After dinner and logging what that was, noticed, there was eating in between Breakfast & Dinner, and again, more normal. Aside from wanting to test something every 3 ish hours, I was also hungry every 3 hrs. As most things I'm testing are carb heavy. As they say, carb high, spike, then crash, as ever so true. Today opposite, with that one exception, but enough fat & protein to hold me over to dinner. Graph looks a lot better also. Brekkie spike (Cranberries), 30.6 mg/dl, which really isn't that bad, then slight rise 7.2 mg/dl, after dinner With a nice dip, from my evening walk, which is only about 1 km.
October 22, 2025Oct 22 Author Here's graphs (bottom) from the major testing day, and nothing like my Keto ish eating lifestyle. Last time tested my blood Glucose (May 2025) it was 5.3. Considering all the crap I've been shoveling in my face ever 3 hrs, amazing it's only about 6.3, according to the app. Making that high end of normal, before considered pre diabetic. Report for the 12 ish days ...
October 22, 2025Oct 22 Author 22 October Coffee 1221 Omelet (tomato, Red pepper, onion, Salami) & Dried Cranberries – 30.6 1635 Chicken & Cheese Wrap w/side of Veggies – 7.2 1935 Almond Danish & Milk – 7.2 (Makro)
October 22, 2025Oct 22 I see you're concerned about blood sugars, and lean towards more fat, which is okay, to control your weight, at least for awhile, but seeing you mentioned having had a stent, what are your blood pressure readings and do you take blood pressure medicine? I'm just wondering because if this is how you're eating, with a lot of the 7-11 things, you're likely getting a lot of extra sodium, maybe too much, with the salted nuts, salami, chips and prepared foods, which usually tend to be high in sodium. and this can affect your heart.
October 22, 2025Oct 22 Author 28 minutes ago, fredwiggy said: I see you're concerned about blood sugars, and lean towards more fat, which is okay, to control your weight, at least for awhile, but seeing you mentioned having had a stent, what are your blood pressure readings and do you take blood pressure medicine? I'm just wondering because if this is how you're eating, with a lot of the 7-11 things, you're likely getting a lot of extra sodium, maybe too much, with the salted nuts, salami, chips and prepared foods, which usually tend to be high in sodium. and this can affect your heart. That's not how I eat normally, as I stated earlier. Most things tested are the worst, and least things I eat. Mainly when out and about, with a meal at 7-11, while charging the car at PTT Park. Hence the noting of 7-11, and only indulge in the fine dining of, while O&A. My normal, in home, whole foods diet is quite good. Dried fruits, as expected, spike glucose, but rarely eat that in large quantities like I tested. BP is fine, 120/80 or less, HbA1c is fine, 5.3, Ap (b) is fine 88. A few 7-11 were acceptable, a couple were not (higher rice content), and no real surprises why spiked glucose. Couple things more than I expected. I eat them so infrequently, not much of an issue. Just want to know which are the better choices. Rice is not a good choice, which I knew, and don't eat often anyway, as not a fan. I like 'butter rice', which nobody makes here. Might make some today, to test, but not something that would be offered when O&A. What, when & how foods are eaten make quite a difference, as heavier fat & protein really slows digestion of carbs and keeps the spikes down to acceptable levels. Been 3 years since stent was placed, and weened myself off all meds, which I probably didn't need anyway, as 'stent report' noted no 'stenosis'. Artery twisted was just an oops, not caused by plaque or blockage. Not much of an emergency, as slow ride to hospital, 100+ kms & 1.5 hrs away. Weight isn't a problem, and I just wanted to test the things I eat, while O&A, that we don't make at home, using whole foods, most everything from scratch. Eating for me is common sense, and the CGM is pointing that out, the things we prepare at home and eat regularly. We seem to make the right choices, and blood work points that out.
October 22, 2025Oct 22 Author This may surprise some, though did post similar elsewhere, from a YT'er, who ate the same. Ate 40 grams of 70% Dark Chocolate (Bestmate), contains 29% sugar, on an empty stomach, and only a 23.4 mg/dl spike, and already coming down, < 1.5 hours ago. I usually eat the chocolate after breakfast of Eggs (fat & protein), which I will do later today, to see the difference.
October 24, 2025Oct 24 Author I think only have CGM for another 1.5 hrs ... test the croissant on a very empty stomach, as didn't do anything last night. Not too surprising with at the fat & protein still digesting. After the chocolate, it was still going down, hence the -0 23 October Coffee 0506 70% Dark Chocolate (Bestmate) – 23.4 0746 Almond Delight (Makro) – 36 1156 Pork KraPao w/ Butter rice & egg – 28.8 1616 Bratwurst on Roll & Bacon – 30.6 1746 70% Dark Chocolate (Bestmate) – -0 2000 Croissant, Cream Cheese & Preserve – 0
Create an account or sign in to comment