I decided to follow the Glucose test that Chris Kresser recommends. This is a 4 day test. For the first three days you take a morning fasting blood glucose, before meal, 1-hr after, 2-hr after and 3-hr after blood glucose tests. On day 4 you do the same but for your meal you eat 1 cup of white rice only.
I've tried to attach a graph showing the results (yellow is day-4 with just rice).
For days 1-3, my morning results were 75, 85, 85 mg/DL. Most days, it dropped as I continued to fast before my 11am-ish meal. A sample meal was: 2.4oz of lettuce, 9.2oz spaghetti squash, 4.2oz steamed cauliflower, 3.7oz liverwurst, 2 tbs avocado oil, supplements.
1-hr blood glucose were 106, 89, 107.
2-hr were 92, 101, 102.
3-hr were 'not taken', 82, 79
For day 4 my fasting value was 94, before meal was 82, 1-hr was 161, 2-hr was 109, 3-hr was 110, 3.5-hr was 84.
It appears that I peak around 1 hour most meals. For the rice test, I was under 120 by 2 hours. I think that looks pretty descent. I'd love to hear other thoughts on this testing.
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Alameda, CA, USA