Diet 101: The Truth About Low Carb Diets

I wish every diabetic, pre-diabetic and anyone who has any blood sugar issues would read this book. I originally stumbled onto Jenny Ruhl in a "Resources" column in the magazine "Diabetes Self-Management". There is a terrific article on "Reversing Type 2 Diabetes - Can it Be Done?". Just a few years ago all the experts would have said no but they are now reconsidering. They are not talking about giving up oral meds or insulin or really curing diabetes, but rather using diet to get the glucose numbers down into a more normal range. And it works. The most recognized voice for this line of thought is Dr. Richard Bernstein and his classic book “Dr. Bernstein’s Diabetes Solution”. It is regularly updated and has had great influence. He is in his 80s and has had Type 1 diabetes since childhood. Over the years by a process of trial and error he figured out how to control his wildly fluctuating glucose numbers (even with insulin) and gradually developed a following. He advocates keeping the A1c numbers in the 4% range and never letting glucose readings go above the high 90s! That is almost unbelievable. But his regime – diet wise – is incredibly tough. It is much too hard for me to live with for any length of time. Basically, NO bread, pasta, rice, fruit, grain, etc - EVER. Very high protein. Somewhat similar to Atkins but specifically focused on diabetes, whether type 1 or 2. (Keep in mind that none of these plans advocate giving up insulin or oral meds when they are needed but following these plans can sometimes reduce the needed dosages.)In contrast to Dr. Bernstein, Jenny Ruhl has a much more modest plan but that also works wonders. On her web site ([...]) she explains her 5% club – those who aim to keep their A1cs in the 5% range. To do this she sets goals of always keeping glucose readings well under 140 1 hour after a meal and under 120 2 hours after. How to do that without increasing meds? That is where the low carb diet comes in. The point she makes (as does also Dr. Bernstein) is that every person reacts differently to carbohydrates and that the only way to figure this out is to use your glucose meter like this: For several days to a week eat as you normally do, recording what you eat and what your glucose readings are 1 hour and 2 hours after each time you eat – and also your morning fasting glucose. If your numbers are fine, then you don’t need to change your diet. But if your numbers are high (she explains “high” in great detail), then you need to reduce your carbs until you get good numbers every time. Then that is the diet you need to follow. Once you start this constant monitoring of your blood sugar readings, you will get a lot of surprises about what foods affect you. Those of us not taking insulin probably only check our blood sugar occasionally – not the 8 to 10 times a day she is recommending. (I am giving a very brief summary of my understanding of her method.)The dreadful thing about all of this is that most doctors think keeping the A1c under 7% is just fine. But it isn’t – that is setting the person up for long-term diabetes complications. See her website for insight into all of this.And, BTW, by itself a low carb diet is not a weight loss diet - if you want to lose weight you have to reduce calories. She covers that quite well. There are no real "free" foods in this world! There are free carb foods but often high in calories and there are low fat and low calorie foods but often they are high in carbs. Too bad!I HIGHLY recommend this book to anyone who has or might have glucose issues.

I first started reading Jenny Ruhl's other book Blood Sugar 101. Since I am diabetic T2 I am interested in low carb diets and blood sugar. I have watched numerous videos and read many blogs about diabetes and blood sugars and believe that I am reasonably well informed. There are a lot of contradictory viewpoints so you must be skeptical and particular about who you listen to and believe. I believe Jenny Ruhl has walked the walk and I relate to her. Even though I consider myself to be pretty well-informed about diabetes and low-carb diets, I have learned a lot from reading Diet 101. I am 65% through the book so far and I consider this book a gold mine. She covers the mechanics of low-carb diets and blood sugar, but also the research that has been done, what the studies prove or where the studies don't prove anything (the studies need to be studied sometimes). She discusses common misconceptions and myths surrounding low-carb diets. Although she is a proponent of low-carb eating she discusses the shortcomings and weaknesses of the low-carb diet. Near the top of my list of informative diabetes books.

The thing that really stands out about this book is that Jenny has obviously done an incredible amount of research. Although she is a fan of and eats a low carb diet, she does not sugar coat the facts (pun fully intended). She takes a long look at the facts and gives them to us whether they support a low carb high fat diet or speak against it. It's great to get both sides of the story. In all the diet books I've ever read, you only get to hear the positives. Ms. Ruhl is careful to give us the negatives as well.She has apparently taught herself to read through academic medical studies. She uses that self-taught ability to convey important points to us. Points that you never see in the diet books! I just love to see that kind of intellectual honesty! Great job, Jenny!The only time I question her intellectual honesty is when she speaks of chemicals in our environment, food stuffs, food containers, etc. In that case, she only made far-reaching statements that were wholly one-sided and didn't really back up her statements much. There was absolutely zero effort to present any other side of that story. That is, however, a fairly short section of the book.The first half of the book is fairly academic and a bit difficult to read, but it kind of has to be that way (at least in my opinion). That is where the intellectual honesty comes in. The second half of the book is more about various problems people run into when doing the low carb high fat diet or any other diet, really. This second part can be very useful for people who are doing the diet. Sections on various side effects and one section on stalls (plateaus). Again, she is very honest about these stalls.All in all, the book is very well done. Congratulations to Jenny Ruhl for bringing some truth to us for a change!

There is another review which claims that this book relies too much on anecdote and not on science. I don't know if the writer has some vested interest, but in my opinion that review is a disgrace and is highly inaccurate. This book consists almost entirely of careful reviews of the science, and there is a large bibliography in the back so that anyone who wants to can check the primary sources for themselves. It has to be said that the quality of the research on this subject, like many others in the medical world, is very poor, so finding good solid answers and advice is not easy, and Jenny has done a very good and thorough job. Certainly she falls back onto anecdotal evidence when the research is lacking, but what else can be done? It is very clear in every instance when the science is not able to provide clear advice. I would say this book is a must-read, especially for any Type 2 diabetic who wants to control their sugar levels through diet.

I bought Jenny Ruhls other book,"Blood sugar 101"& found it to be a great help, (see my review on it )so,when I found she had written a second book, I didn'thesitate in buying it.Although there is a lot of data explained in this book,the manner in which it's written, is easy to understand.It would be of great help to anyone wanting to learn more aboutlow carb eating,as there are a lot of myths around about it.This book is a very good read, & of great help to diabetics like myself.I hope Jenny writes more on this subject, as I feel she is someoneyou can trust, there is no hidden agenda with her, & as she herself is adiabetic, she knows from first hand experience, the difficulties we face,on a daily basis.Through following her advice in both the books she has written,I have been ableto keep my blood sugar around 5 without any medication.( Not bad for a lady of 69 )I was shocked to read a report, that said by the ageof 65, most people are on about 8 pills a day for various medical problems.I don't want to join that club, & thanks to Jenny's books, I'm hoping not toanytime soon.I would recommend this 100% to anyone wanting a better insight into this subject.It's simply brilliant.

Jenny Ruhl has sorted my T2 diabetes with Bloodsugar 101. Now she has sorted my weight problem too. Following her advice, I have lost 8 stone and brought my HbA1c down to non-diabetic levels.Forget all other diet books, Jenny has reviewed all the research, lived through her own diabetic and weight problems and tells the truth, no false promises or fads. This is what diabetics need to do to save their health.Thank you Jenny from the bottom of my heart.

I'm reading this book bit by bit - it is information packed and not an easy read. So far I'm about two thirds of the way through and I have learned a great deal. I'll definitely finish it and will then go back to try to absorb some of the stuff I've not really taken on board so far. This is a very useful book for anyone serious about low carb eating and blood sugar control as the author has presented a comprehensive run through of masses of research as well as a useful guide as to how to go forward. It's an unusual approach in that it is not a 'this is what it is, this is what you should do' approach, but rather it offers the tools to make informed individual choices.

An excellent book with many facts and figures and it is answering all the questions I have about my diabetes. It is written for the US market so blood glucose levels are American, rather than the numbers we use here in Britain. This does mean dividing the numbers by 18 so a calculator is handy to have nearby when reading it. This said, I have several books on diabetes but this one outshines them all with a lot of specific information.The book is very technical and may not be suitable for every reader.