Chapter Six: My Personal Journey
From Pre-Diabetic to Non-Diabetic
I still remember the day my doctor told me I was pre-diabetic.
My blood test results didn’t lie — my blood sugar levels were higher than they should be. It was a wake-up call that I couldn’t ignore.
I knew I had to make a change, starting with my eating habits.
The first thing I did was reduce my carbohydrate intake, especially rice and noodles. If I wanted rice, I limited it to one serving a day, usually at lunch.
I also had to face my biggest weakness: snacks.
My favourite crackers and biscuits had to go. I used to eat snacks every morning for breakfast. Looking back, I believe they were one of the main reasons my blood sugar spiked.
I replaced my breakfast with 3–4 boiled eggs. Surprisingly, eating eggs kept me full until lunch and stopped my mid-morning snacking. In fact, I wasn’t even that hungry by lunchtime.
For dinner, I skipped rice most of the time and focused on protein-rich meals such as roasted chicken, beef, fish, stir-fried tempeh, or vegetable soup.
Sweet drinks were never my problem. I had already cut soda, fruit juices, and other sugary beverages years before. My daily drinks were naturally sugar-free.
I also spent 30 minutes — three times a day, standing and walking while preparing food. To this day I am amazed that I would sweat a lot just by standing and walking in the kitchen.
Another key change was increasing my Black Ginger Extract intake. I knew that it can help to lower high blood sugar so I went from 7 capsules a day to 10–15 capsules daily.
Five months later, I returned to my doctor for a follow-up.
When the blood test results came in, my doctor confirmed it: I was no longer pre-diabetic. Another surprising news was my cholesterol level went down and it was within the normal levels.
This was one of the proudest moments of my life.
And… my cravings for crackers and biscuits had dropped significantly. I still enjoy them once in a while, but they’re no longer part of my daily routine.
This journey taught me that small, consistent changes can lead to life-changing results.
🍽️ Simple Blood Sugar-Friendly Recipe
🐔🐔Spicy Chicken Salad
Ingredients (Serves 1):
1 skinless chicken breast (sliced)
1 tbsp olive oil
1 tbsp chilli powder
Iceberg lettuce
1 tomato
½ cucumber
½ lemon
Fresh parsley
Instructions:
Cook the chicken slices thoroughly in a pan with olive oil and chilli powder until fully cooked.
Chop all the vegetables into bite-sized pieces.
Place the cooked chicken in a bowl, add the chopped vegetables, drizzle with fresh lemon juice, and sprinkle parsley on top.
Nutritional Info (approx.):
Calories: 220 kcal
Protein: 27g
Carbs: 8g (mostly from vegetables)
Fats: 10g
Fiber: 4g
Sugar: <4g
Key nutrients: Vitamin C, K, Potassium, Capsaicin
Benefits:
✅ Supports muscle health, metabolism, and satiety.
✅ High protein and healthy fats
✅ Low in carbs, rich in fiber
✅ Supports bone health and proper blood clotting.
