Increasing my carbohydrate intake, I'm noticing higher A1C values into the upper 5%'s. I believe this is a measure of glycation (fructose is particularly prone to glycation and glucose raises blood sugar which increases glycation), and I've read that lower intakes of carbohydrates might be better associated with longevity and much lower levels of glycation (into the lower 4%'s.) Decreasing my carbohydrates and increasing saturated fat, I've noticed a jump up in LDL-C and LDL-P, which I believe are prone to oxidation and implicated in cardiovascular disease. Decreasing SFA and decreasing carbs, I get an increase in PUFA, but blood metrics look ideal.
I'm trying to decide whether it would be more worthwhile to keep PUFA < 5g, using carbohydrates for energy (leading to blood sugar fluctuations, higher a1c, lower HDL, smaller LDL particles, and higher trigs), or, whether I should increase SFA, while keeping PUFA down under 8g and keeping carbs fairly low (leading to higher LDL-C, higher LDL-P), or, whether to decrease SFA, decrease carbohydrates, and allow PUFA to enter the 12-14g zone, which seems to keep LDL-C low, LDL-P low, A1C low, triglycerides low, particles large, and HDL high.
Where do you guys keep your A1C% and LDL-P count, and how do you achieve this through macros / caloric intake?
I'm trying to decide whether it would be more worthwhile to keep PUFA < 5g, using carbohydrates for energy (leading to blood sugar fluctuations, higher a1c, lower HDL, smaller LDL particles, and higher trigs), or, whether I should increase SFA, while keeping PUFA down under 8g and keeping carbs fairly low (leading to higher LDL-C, higher LDL-P), or, whether to decrease SFA, decrease carbohydrates, and allow PUFA to enter the 12-14g zone, which seems to keep LDL-C low, LDL-P low, A1C low, triglycerides low, particles large, and HDL high.
Where do you guys keep your A1C% and LDL-P count, and how do you achieve this through macros / caloric intake?