THE 180 TEST -- TO CONTROL OR PREVENT DIABETES

This is primarily for diabetics, BUT, it may prevent a non-diabetic from becoming one.

​I’m a diabetic. For the concerned diabetic and even non-diabetic, here is a simple system I used to identify those foods that I thought were safe, but for me, spiked my glucose. Many people with diabetes eat what they think is safe, only to see their blood sugar climb later. If you’ve found this to be the case, then here is a system that is very simple, practical, and patient-led and it can teach you more in two weeks than a long list of generic rules.

Bottom line: check your blood glucose two hours after meals. If it is over 180 mg/dL, flag the meal. Over time you will build your own list of “safe” and “caution” foods.

Why two hours?

Many foods peak your blood sugar about two hours after you start eating. A quick check at that point gives you a snapshot of how the meal affected you. Think of it like reading the scoreboard after the inning.

What you need: A glucose meter–a smart phone (or timer)–notebook (or notes app)

The step-by-step plan:

Eat your normal meal. No need to change anything yet.

Start a timer. Two hours from the first bite.

Check your blood glucose at the two-hour mark.

Record three things:

What you ate and how much

Your two-hour glucose

Any notes, like stress, poor sleep, or a walk after eating

Label the meal.

If your two-hour value is 180 or below, label the meal Safe for now.

If your two-hour value is over 180, label the meal Caution.

Repeat this for at least 2 weeks. Patterns will begin to jump out.

How to use your results:

When you see a “Caution” result:
Ask two simple questions.

Did I eat too much of an otherwise OK food?

Did one item on the plate not agree with me at all?

Next time, change only one thing. Smaller portion of the starch, skip the sweet drink, or swap the bread for extra non-starchy vegetables. Re-test. This keeps you from guessing in the dark.

When you see a “Safe” result:
Write those foods on your Personal Safe List. These are your go-to choices for better control.

Over time you will have two short lists:

Safe foods that keep your two-hour number at or under 180

Caution foods that often push you above 180

Tips that make this work better:

Measure portions at first. A cup of rice is more than most people think.

Test the usual suspects. Sugary drinks, juice, white bread, large pasta portions, pastries, and many processed snacks often show up on the Caution list.

Be patient with fruit. Some people tolerate berries well but spike with bananas or grapes. Test and see.

Walk after meals. A short 10 to 15 minute walk can improve your two-hour number. Note it in your diary.

Mind the mix. Protein, healthy fat, and fiber can blunt spikes. A chicken salad may test Safe even if a large bowl of crackers did not.

Sleep and stress matter. A tough night or a hard day can raise numbers. Jot that down so you do not blame the wrong food.

Common pitfalls:

Changing too many things at once. You will not know what helped. Adjust one item and re-check.

Ignoring beverages. Sweet tea, energy drinks, fancy coffees, and fruit juice can push you over 180.

Forgetting sauces and condiments. Many are sweetened.

Weekend creep. Portions grow when we are relaxed and distracted. Write it down anyway. Grace helps more than guilt.

What if my goals are different?

Some clinicians use different two-hour targets. The 180 cutoff here is a learning tool. If your clinician has set tighter or looser goals, use those numbers instead. The method is the same.

When to be cautious:

If you have frequent readings far above your target

If you feel unwell, lightheaded, very thirsty, or are urinating often

If your medications change

In these cases, contact your healthcare team. Use your diary to show them real-world data. Most clinicians love seeing this level of engagement.

A gentle closing thought

Food is not the enemy. It is information. The “180 Test” is a way to listen to your body with honesty and curiosity. Keep what serves you. Let go of what does not. Over time you will build a small, personal menu that supports steady energy, fewer spikes, and a life that is not ruled by numbers. A little wisdom, a little record-keeping, and a lot of kindness toward yourself can go a long way.

This article is educational. Your targets may differ. Always follow the plan you and your clinician have chosen.