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Hi,
I was diagnosed as type 2 diabetic on 23rd Dec. From then until 6th Jan I have managed to lose 2.8lbs, drop a Jean size and cut out full fat coke completely.
No need for shame - see it as an incentive 🙂 OK, so your blood sugar has been quite high. Depending on what you were eating before diagnosis, you might need to cut your carbs down a bit to improve things. Without a meter telling us your blood sugar after your meals, it’s hard to say whether your diet is working for your blood sugar or not.
As @Kaylz says, there are quite a few carbs in it. You could reduce them by, for example, having a salad rather than the bread for lunch, cutting out the crisps, and having full-fat Greek yoghurt and a few berries and seeds after.
Wholemeal is more nutritious than white, but the carbs are very similar. It’s the carbs you need to watch wherever they come from as carbs are what puts your blood sugar up. Some Type 2s can eat reasonable amounts of carbs, but others can’t. A blood glucose meter would guide you.
Low fat/low sugar items often have more carbs - hence the suggestion of plain full-fat Greek yoghurt. It’s lower carb, yummy and will keep you satisfied longer.
What was your diet like before? (If you don’t mind me asking)
Ok, so not super-full of carbs? In that case, you could benefit maybe by reducing the carbs in your current diet, eg you could have cauliflower rice instead of normal rice.
If you look around the forum, you’ll get an idea of what other Type 2s eat 🙂 Ask any questions you want - nothing is to silly to ask and there are lots of people ready to help.
Well done for starting to lose weight. As others have said, it's cutting out the carbs that is most important. So you really need to be weighing your foods and counting the carbs, as you will be surprised (make that shocked - horrified) about how many carbs some foods have, even the healthier options, and how small a portion size really is. It sounds a lot of fuss, but it's really very simple. I keep digital scales and a clear small bowl on my kitchen top. I weigh the food and enter into an app called NutraCheck which does all the counting for me. I just search for the food, enter the weight and it adds the food to the daily menu. It shows cals, carbs, sugars, fat, sat fat, protein, fibre and salt.
If you are cooking for more than one, you just weigh your portion before putting it on the plate and dollop out the rest as normal. Where possible I plan and weigh in advance. It takes no more than 10 minutes a day. NC was offering a 1 week free trial, so if it does not suit there is no cost, otherwise it works out at £7.99 a month, less than 4 cups of coffee!
DUK recommends less than 130gm carbs per day, and many of us have considerably fewer. I aim for 75-90gm per day, but it is trial and error to find out what suits you best - we are all different. For example, I am having 83.5gm today at just over 1300 cals. I had a poached egg, grilled sausage, grilled rasher and tablespoon of low salt and sugar beans for breakfast (no bread), a big bowl of HM veggie soup (carrot, swede, celery, onion, leek, cabbage, tomato, fine beans, haricot beans, stock), and I am having a grilled trimmed pork steak with cauliflower rice, and 4 other veggies. I might have 80gm frozen fruit, which will take me up to around 90gm carbs and 1350 cals. I don't starve!
Another good breakfast is yogurt with fruit (watch the portion size - I use measured frozen fruit and defrost overnight). In summer I have lots of salads with egg, prawns, salmon, tuna, or chicken. You can be quite adventurous with raw and cooked veggies - it doesn't have to be limp lettuce, with the token cucumber and tomato. Roasted diced squash and sweet potato, shredded raw beetroot and carrot, roasted peppers stuffed with diced mushrooms, tomatoes and topped with a little grated cheese, flat mushrooms similarly stuffed. I use roasted squash as a potato substitute and lots of green veggies with my main meal. I also bake white fish or chicken in tinfoil, topped with sliced onions, tomatoes and sliced onions, to make a sauce).
I wish you the best getting that HbA1c down.
Omelettes are great for lunch. I usually chuck in anything "spare" in the fridge be it ham, chorizo, cheese etc. Evening meals this week have been a Malaysian chicken curry on Monday, Chicken and Mushroom stir fry on Tuesday, Chicken, bamboo shoot and mange tout red Thai curry on Wednesday, Lamb and mint koftas with creamed spinach last night and tonight we are having pork tenderloin with a cabbage salad and a kebab style dressing (a Tom Kerridge recipe). The wife and I sit down for dinner together on Saturdays so it's rib-eye steak tomorrow and then roast lamb with kale and sprouts on Sunday.
My approach has been to largely cook the same meals I was before diagnosis but with substitutions where necessary. So, a curry is a bowl of curry (no rice). I love braised beef which would usually contain potatoes. I make it with turnips instead and no one notices! Similarly, moussaka has replaced lasagne. Fortunately I love cooking and prepare everything from scratch so I know what goes into the meals. I have been getting home delivery from Sainsbury's so the day before a delivery I plan the meals through to the next delivery then order whatever is needed. We have a very good farm shop a mile away so I get everything except the meat from the supermarket, and I get the meat from the farm shop. I also pin a menu to the kitchen notice board so everyone knows what's for tea.
You soon build up a repertoire of dishes you really like (mine runs to four sides of A4). I have a cupboard full of dried herbs and spices which all get used but it has been built up gradually as I try new dishes.
If you tell us the types of food you like I'm sure we can make suggestions
Thanks. I've just been and bought a lower carb bread and will definitely ditch the flavoured yoghurt and opt for Greek with berries. It's all new to me and due to IBS my stomach is finding it strange too. So need to find that happy balance. I've changed my veg rice now to cauliflower rice too. Hopefully I will get it all straight in my head soon.
Omelettes are great for lunch. I usually chuck in anything "spare" in the fridge be it ham, chorizo, cheese etc. Evening meals this week have been a Malaysian chicken curry on Monday, Chicken and Mushroom stir fry on Tuesday, Chicken, bamboo shoot and mange tout red Thai curry on Wednesday, Lamb and mint koftas with creamed spinach last night and tonight we are having pork tenderloin with a cabbage salad and a kebab style dressing (a Tom Kerridge recipe). The wife and I sit down for dinner together on Saturdays so it's rib-eye steak tomorrow and then roast lamb with kale and sprouts on Sunday.
My approach has been to largely cook the same meals I was before diagnosis but with substitutions where necessary. So, a curry is a bowl of curry (no rice). I love braised beef which would usually contain potatoes. I make it with turnips instead and no one notices! Similarly, moussaka has replaced lasagne. Fortunately I love cooking and prepare everything from scratch so I know what goes into the meals. I have been getting home delivery from Sainsbury's so the day before a delivery I plan the meals through to the next delivery then order whatever is needed. We have a very good farm shop a mile away so I get everything except the meat from the supermarket, and I get the meat from the farm shop. I also pin a menu to the kitchen notice board so everyone knows what's for tea.
You soon build up a repertoire of dishes you really like (mine runs to four sides of A4). I have a cupboard full of dried herbs and spices which all get used but it has been built up gradually as I try new dishes.
If you tell us the types of food you like I'm sure we can make suggestions
Sounds good. My husband is going to follow the plan with me if he can. I've got chicken breast fillets, turkey mince, fish fillets, lots of veg, fruit, eggs, peppers, mushrooms, onions, spinach, tinned tuna, cucumber, wholegrain bread as recommended by diabetic nurse, coconut milk, cheese, cashew nuts, peanut butter.
I do like the diet coke chicken recipe from WW/slimming world. Am I allowed this?
Im not keen on spicy food or anything that takes a long time to prep etc. Love stir fry, meat, veg,
Watch out for carbs in yoghurt, some are very high (18g or more per 100 if I remember) and the container size might be 150g. Some Alpro soy are low (about 2.1g) - plain or plain with coconut or almond, there are also 0g available in various brands. Took a while to get used to soy texture. Think Weight-watchers are about 8g per 100, goat yoghurt is about 4g per 100 (normal or fat-free) but more expensive, tart taste & thick. I like goat but have a round trip of 40 miles to get it so it's a treat.
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