Pre diabetic

[AnneK]

Hi everyone! I've just been diagnosed as pre diabetic and am hoping to get on top of this before it gets any worse. I'm looking forward to getting advice and support from the group.

 

[ColinUK]

Hi @AnneK - can you tell us how you came to be given the diagnosis and whether you have any questions immediately?

Also a bit about you, if you're willing to share, also can help us to offer advice.

Thanks,

Colin

 

[AnneK]

Hi Colin. It was picked up following a routine health check by GP. Despite my best efforts during the last six months (less sugar, more walking, losing 10lbs in weight) it hasn't come down. HbA1C 42
So the recommendation is to increase/improve the intensity of exercise and cut down on carbs.

 

[Leadinglights]

Hi Colin. It was picked up following a routine health check by GP. Despite my best efforts during the last six months (less sugar, more walking, losing 10lbs in weight) it hasn't come down. HbA1C 42
So the recommendation is to increase/improve the intensity of exercise and cut down on carbs.

You have to be aware it is ALL carbs that convert to glucose even the ones which many people consider healthy options like the 'brown' versions of bread, rice and pasta as well as potatoes, cakes, pastry, biscuits and some fruits. So reducing all those things by either cutting out or reducing portion size will help. Make the carbs you have worth it for enjoyment and give the others a miss.
You are at the bottom end of prediabetes so some modest changes should be sufficient.
Even if only prediabetic people find that having a blood glucose monitor so they can check for any problem foods by testing before they eat and after 2 hours, if the increase is less than 2mmol/l then the meal is Ok. The GlucoNavii is an inexpensive one with the cheapest test strips available on line.

 

[AnneK]

Plus of course there are the high carb vegetables. It's a bit of a minefield tbh.
I may well invest in a monitor as they are not planning to retest me for a year, which I thought was too long.

 

[Leadinglights]

Plus of course there are the high carb vegetables. It's a bit of a minefield tbh.
I may well invest in a monitor as they are not planning to retest me for a year, which I thought was too long.

A monitor is a good idea, everybody is different in how they tolerate different carbs, some people can tolerate 20g of carbs if it is bread but not if it is rice or can manage porridge but not bread, as you say a minefield.
Yes starchy veg are higher carb but if you make your choices carefully you can minimise the impact. For example I would only have 1 higher carb veg per meal and have green veg as well. I use butternut squash or celeriac instead of potatoes and have small portions of peas or broad beans but would then have green beans, courgettes, cabbage, broccoli or cauliflower as the other veg. Lots of salads as well.

 

[everydayupsanddowns]

Hope you find a few tweaks to your menu are effective in helping your body manage your blood glucose levels. Sounds like you've made a great start already. Losing that weight will help to increase your sensitivity to insulin and if it involves a reduction in visceral fat, can also help your liver and pancreas to function more efficiently.

Hopefully a BG meter can help you optimise your food choices to keep your meal rises down to 2-3mmol/L, and reduce your average glucose levels.

Good luck with it, and keep asking questions as and when they arise 🙂

 

[AnneK]

Thank you, will do