The Giveaway
Got a question or an observation about the book, the GEM method, the author, or the tour? If not, just say, “Hello!” Comments at each stop earn entries in the Giveaway for a chance to win one of four signed print copies (If you live outside the U.S. a free digital copy will be substituted due to the high costs of international shipping.)
About A GEM for your Pre- or Type 2 Diabetes
Have you just been diagnosed with prediabetes or Type 2 diabetes and don’t know where to turn, or have you tried different weight-loss programs or medications that haven’t done enough?
GEM—Glucose Everyday Matters offers a practical, science-based approach to preventing and managing prediabetes and Type 2 diabetes by focusing on one powerful idea: reducing blood glucose spikes that can quietly damage health, energy, mood, and motivation.
Developed from decades of clinical research and real-world coaching, GEM helps readers understand why blood sugar rises—and how small, realistic choices can improve it. Rather than rigid diets or exhausting exercise plans, GEM teaches flexible strategies that fit everyday life: eating smarter, moving with purpose, understanding your body’s signals, and using glucose feedback as a tool for empowerment.
Inside this book, you will discover how to:
• Lower blood sugar naturally and sustainably
• Reduce cravings, fatigue, and energy crashes
• Lose weight without feeling deprived
• Improve motivation, confidence, and emotional well-being
• Use simple movement and meal strategies to reduce glucose spikes
• Personalize diabetes management to fit your lifestyle and goals
• Build lasting habits that support long-term health
Whether you are newly diagnosed, trying to avoid diabetes, struggling despite medications, or supporting a loved one, GEM provides a compassionate, evidence-based roadmap toward better health—one manageable step at a time.
This is not about being perfect.
It is about discovering what works for you and making meaningful changes.
To learn more about diet and blood glucose control, see A GEM for your Pre- and Type 2 Diabetes at your favorite retailer here: https://books2read.com/GEM
Becoming Aware of Choices
How Do Carbohydrates Really Affect Blood Glucose (BG)?
There are three classes of foods, called macronutrients: carbohydrates, proteins, and fats. These categories can be further divided into many subgroups. Of these three macronutrients, carbohydrates are the primary nutrient that significantly raises blood glucose (BG). Most foods contain a combination of all three macronutrients. See the examples in the table below.
Standard reference estimates are provided.
| Food / Beverage | Carbohydrates (g) | Fiber (g) | Protein (g) | Fat (g) |
| 6 oz grilled salmon | 0 | 0 | 34 | 18 |
| Red wine (5 oz) | 4 | 0 | 0 | 0 |
| Cabbage (1 cup, raw) | 5 | 2 | 1 | 0 |
| Peanut butter & jelly sandwich | 40 | 4 | 10 | 16 |
| Potato chips (1 oz) | 15 | 1 | 2 | 10 |
| Oatmeal with raisins (1 cup oats + 2 tbsp raisins) | 49 | 5 | 6 | 3 |
| Whole milk (8 oz) | 12 | 0 | 8 | 8 |
| Raisin bran with whole milk (1 cup cereal + 1 cup milk) | 58 | 7 | 13 | — |
This table illustrates an important point: not all foods are created equal when it comes to macronutrient composition.
Even more importantly, not all carbohydrates are the same. As shown on nutrition labels, some foods contain fiber, a form of carbohydrate that is not digested and therefore does not raise blood glucose. To estimate the carbohydrates that actually affect BG, you can calculate net carbohydrates by subtracting grams of fiber from total carbohydrates.
Some ketogenic and “low net carb” products also include sugar alcohols, which are carbohydrates that may be only partially absorbed, digested more slowly, or excreted before fully impacting blood glucose. For this reason, some products subtract both fiber and sugar alcohols to estimate net carbohydrates.
Why does “net carbohydrate” matter?
Researchers at the Joslin Diabetes Center have estimated that, on average, one gram of carbohydrate raises blood glucose by about 4 mg/dL (though individual responses vary).
Using the examples above, a meal of grilled salmon, cabbage, and red wine might raise blood glucose by approximately 28 mg/dL, while a peanut butter and jelly sandwich with a bag of chips and a glass of milk might be expected to raise it by approximately 248 mg/dL.
Understanding these differences highlights the powerful role that food choices can play in blood glucose management.
To learn more about diet and blood glucose control, see A GEM for your Pre- and Type 2 Diabetes at your favorite retailer.
If you have had type 2 diabetes (T2D) for 24 months or less and would like information about our ongoing NIH GEM study, contact Jacqueline Rodriguez at ZMT8XG@uvahealth.org or 434-422-2653.
Food Choices
About Daniel J. Cox
Daniel J. Cox (Dan) is a professor of Psychiatry, Internal Medicine and Ophthalmology at the University of Virginia Health Sciences Center and a member of the Center for Diabetes Technology. He is a longstanding investigator of behavioral diabetes- how behavior affects diabetes and how diabetes affects behavior. His research has been funded by the National Institutes of Health and industry (LifeScan, Abbott, DexCom, Lilly).
In 2010 he shifted his research focus from type 1 to type 2 diabetes (T2D) following his own diagnosis of T2D. He was not optimistic about losing weight and was not thrilled about a lifetime of medication, so he developed an alternative and effective way of managing T2D. Glucose Everyday Matters focuses on preventing high blood glucose (BG) by choosing foods that do not raise BG much and by lowering high BG with physical activity. Since an initial diagnostic A1c of 10.3 (reflecting a three-month BG average), GEM has put his diabetes in remission-lowered his A1c below 6.5 with no medication. This transformation was achieved with significant critique, support, and help from his wife Debbie.
Tour Schedule
Mon. 7/20: Short Trailer & “How Does GEM Work?” – Poetry by Mich: Hotel by Masticadores: Masticadores Philippines
Tues. 7/21: “Becoming Aware of Choices” & “Food Choices”– Roberta Writes
Wed. 7/22: “Dietician Monica Davis Interviews Daniel J. Cox” – Patty’s Worlds
Thurs. 7/23: “Bringing Down BG with Pysical Activity” & “Gem’s Research Findings” – Undawnted
Fri. 7/24: “Protecting and Extending Your Investment” – Writing to be Read
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