Continuous Glucose Monitor (CGM) Blood Glucose Experiment - [KETO vs BAD CARBS vs GOOD CARBS]

I decided to make an experiment where I follow different diets for a few days and see how they affect my blood glucose levels. I did a Continuous Glucose Monitor (CGM) blood glucose experiment, where I compared the KETO diet vs the High Carb Diet. And where I compared bad carbs versus good carbs. Carbs such as bread, cookies or white rice, versus quinoa, sweet potatoes and black rice.

0:00 CGM Experiment Intro
04:20 Keto Experiment
13:34 Bad Carbs Experiment
23:48 Good Carbs Experiment
34:55 What did I learn?

✦ 𝑺𝑼𝑴𝑴𝑨𝑹𝒀 ✦

About me:
Healthy, non-diabetic, normal weight, with a family history of type 2 diabetes.

For this experiment, I used a continuous glucose monitor from Freestyle Libre for 9 days and tested as many foods as I could. that fall in the categories of low carb keto foods, unhealthy carbs and healthy carbs. CGM shows you your blood glucose levels in real time. I will finally see how different foods impact my health! And you can have a rough idea how it would impact you.

To make this blood sugar experiment as accurate as I can, I will follow my regular lifestyle, wake up and go to sleep around the same time, avoid excess stress, don’t do any unusual activities, I’ll stick with my regular walks, once in the morning, once after lunch, and once after dinner.

I’m gonna eat when I’m hungry, stop when I’m full and will see how each diet affects my blood glucose levels, my energy levels, my hunger and satiety.

There will be 3 days of keto, 3 days of high unhealthy refined carbs and 3 days of healthy low GI carbs. I will show the photos of meals, grams of carbs in some foods, and show how it affected my blood glucose levels.

I started my glucose experiment with my regular diet. A healthy low carb, high fat, moderate protein ketogenic diet.

The second dietary pattern that I wanted to test during this CGM continuous glucose monitoring experiment, is a diet high in bad carbs, or refined carbs.

And the last dietary pattern that I tested during my CGM experiment is healthier lower GI carbs. A diet, that is still high in carbohydrates, but the healthier ones. Foods like black rice, quinoa, low sugar granola, wholemeal bread, health bars, dairy free yogurts, and various fruits.

So what interesting did I learn from this continuous glucose monitoring CGM experiment?

I noticed that times when I had the least blood glucose fluctuations, I was feeling great. I was full of energy.

The times when I ate refined carbohydrates and had huge blood glucose fluctuations, I was not feeling well. I had energy crashes and constant hunger. I felt I could eat the whole day!

When I'm on a healthy low carb keto diet I have stable blood glucose and tons of energy. When I eat carbs (especially fruits and other sugar or things like white rice) I have huge glucose spikes, energy crashes and I feel that I need to eat all the time. Eating fruit was bringing my numbers to diabetic levels. That's something to consider.

I highly recommend you to try out using this continuous glucose monitoring device for 2 weeks. That’s all you need to experiment, try out as many foods as you can, and have the actual results showing how your body responds to it.

If you’re interested in trying out this device, here’s the link where you can order a CGM continuous glucose monitor that will change the way you see food.

Freestyle Libre CGM UK:
https://amzn.to/30feQrV

Freestyle Libre CGM US:
https://www.freestyle.abbott/us-en/products/freestyle-libre-2.html

If you’ve enjoyed watching this blood sugar experiment video and learnt something new, don’t forget to like it and subscribe to my YouTube channel.

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