I detail the process for doing the 7 Day Carb Test in my book, Wired To Eat. Below you’ll find some tips as well as several videos answering some frequently asked questions.
- Choose a test carb from the list in Wired To Eat. Or find 50g of effective carbs of another carb source. (Learn about effective carbs in this FAQ video).
- First thing in the morning, eat your test carb. You will eat no other food at this time. Allowable beverages are black coffee and water. If you do have a beverage make sure to have that same beverage each morning you are testing.
- Write down which carbohydrate you are testing and the time you ate it.
- Set a timer for 2 hours.
- Test your blood glucose and record your blood glucose reading.
Tip: Make it as easy as possible — get organized!
If you will be weighing your food, dig out your food scale and have it ready. If you don’t have a food scale you can grab one online.
Is your Monitor setup and ready? Do you have your test strips handy?
The day before you start your 7 Day Carb Test, you’ll want to make sure your blood glucose monitor is setup and ready to go. If you ordered a monitor that measures both blood glucose and ketones, you’ll want to make sure you have the blood glucose test trips on hand (not the ketone ones for this).
Follow the instructions to set the date and time on your monitor (and anything else it prompts you to do) and make sure the battery life is good. (The one we have came with a low battery)
Don’t yet have a blood glucose monitor? Grab one at any drugstore, or find one online. Make sure you also grab the test strips (they typically don’t include them with the monitor).
Choose your test food and have it ready for the morning
- Night before: Choose your test food
- Morning of: Measure it out and eat
Have questions? Scroll down to find a list of videos where I answer several common questions.
My 7 day carb test was a wake-up call in making me realize that carbs were not my enemy.
The 7 day carb test showed me that blanket recommendations regarding carbohydrate intake vary not only in kind but by amount. We are all different and precise testing is necessary to reveal individual differences. The 7 day carb test protocol can help people figure out what’s right for them.
Michael Rutherford aka Coach Rut
Frequently Asked Questions
0:00 – 0:00 Why do you recommend the 7 Day Carb Test?
1:57 – What do you think most people will learn from doing the 7 Day Carb Test?
3:39 – Should someone with known blood sugar issues do this?
0:00 – Should I test my fasting blood glucose first? Before I eat my test food?
2:25 – Why not test at 1 hour, then again at 2 hours?
3:34 – Robb, I feel great, I’m not a diabetic, why should I be testing my blood glucose?
4:41 – What blood glucose level at 2 hours is considered good?
0:00 – What is an effective carb?
0:40 – Why test with 50g of effective carbs? Is there some magic to that number?
2:07 – Do I test 2 hours after I take my first bite or after I’ve completely finished my test carbs?
0:00 – What about exercise? Will my workout affect my blood glucose response?
1:17 – Can I have anything else along with the food I’m testing?