At risk of type 2

[angl]

Hi all
So I have recently been told I am risk of diabetes type 2 (prediabetes).
I also have high blood pressure which is medicated and have also put on some menopause weight (not a recognised symptom) but common none the less.
I am finding that low or no added sugar foods usually have higher saturated fat content or more salt with low saturated fat but has higher sugar.
Should probably concentrate on one thing at a time struggling.
Higher sugar and risk becoming type 2 or higher fat and salt and end up having a heart attack.
Google is not my friend so any help or advice would be gratefully appreciated.

 

[Leadinglights]

Hi all
So I have recently been told I am risk of diabetes type 2 (prediabetes).
I also have high blood pressure which is medicated and have also put on some menopause weight (not a recognised symptom) but common none the less.
I am finding that low or no added sugar foods usually have higher saturated fat content or more salt with low saturated fat but has higher sugar.
Should probably concentrate on one thing at a time struggling.
Higher sugar and risk becoming type 2 or higher fat and salt and end up having a heart attack.
Google is not my friend so any help or advice would be gratefully appreciated.

Welcome to the forum, the diagnosis of being at risk is basically a wake up call to make some lifestyle changes which will halt the progression to a full diagnosis and likely improve your general heath. But as you say juggling different requirements can be challenging.
Many who are trying to reduce blood glucose adopt a low carb approach, that is not a NO carb way but limiting carb intake to no more than 130g per day. Doing that and making sure you have plenty protein and healthy fats which can have a positive effect on reducing cholesterol, and reducing your blood pressure.
Everybody needs some salt to maintain their electrolyte balance just not too much.
But by looking for low carb foods rather than low sugar as it is all carbohydrates which convert to glucose. Many foods are low carb, meat, fish, eggs. dairy, cheese, vegetables and salads, fruits like berries can form the basis of meals and avoiding ready meals and pre-prepared sauces which often contain sugars and starches. The 'danger' foods are bread, potatoes, pasta, rice, cereals and the obvious cakes, biscuits and sugary drinks including fruit juice. There is still plenty you can eat.
This link will show you there is an enjoyable way forward with some ideas, some do's and don'ts and menu plans to suit various tastes. https://lowcarbfreshwell.com/
How much you need to do will depend on how close you are to the top of the at risk range 42-47mmol/mol.

 

[Drummer]

Hi all
So I have recently been told I am risk of diabetes type 2 (prediabetes).
I also have high blood pressure which is medicated and have also put on some menopause weight (not a recognised symptom) but common none the less.
I am finding that low or no added sugar foods usually have higher saturated fat content or more salt with low saturated fat but has higher sugar.
Should probably concentrate on one thing at a time struggling.
Higher sugar and risk becoming type 2 or higher fat and salt and end up having a heart attack.
Google is not my friend so any help or advice would be gratefully appreciated.

The fats I eat are those which come with the foods I chose - one million years of human evolution surely can't be wrong.
I have been eating low carb to keep my blood glucose around normal for over 8 years now, my blood pressure is good, my HbA1c is not a problem, and from casual observation I am actually eating less fat and salt than when following a 'healthy' diet.
In hot weather I have to remember to add salt as what I eat is unprocessed, so I need to add salt in order to prevent painful cramps.

 

[angl]

Welcome to the forum, the diagnosis of being at risk is basically a wake up call to make some lifestyle changes which will halt the progression to a full diagnosis and likely improve your general heath. But as you say juggling different requirements can be challenging.
Many who are trying to reduce blood glucose adopt a low carb approach, that is not a NO carb way but limiting carb intake to no more than 130g per day. Doing that and making sure you have plenty protein and healthy fats which can have a positive effect on reducing cholesterol, and reducing your blood pressure.
Everybody needs some salt to maintain their electrolyte balance just not too much.
But by looking for low carb foods rather than low sugar as it is all carbohydrates which convert to glucose. Many foods are low carb, meat, fish, eggs. dairy, cheese, vegetables and salads, fruits like berries can form the basis of meals and avoiding ready meals and pre-prepared sauces which often contain sugars and starches. The 'danger' foods are bread, potatoes, pasta, rice, cereals and the obvious cakes, biscuits and sugary drinks including fruit juice. There is still plenty you can eat.
This link will show you there is an enjoyable way forward with some ideas, some do's and don'ts and menu plans to suit various tastes. https://lowcarbfreshwell.com/
How much you need to do will depend on how close you are to the top of the at risk range 42-47mmol/mol.

Thank you for sharing the link, it is really helpful. 42mmol/mol.
Bit of work to do but need to adopt a healthier lifestyle anyway so this has given me the kick up the bum I need.

 

[everydayupsanddowns]

Welcome to the forum @angl

At 42mmol/mol, you’ve just crept into the bottom edge of the ‘at risk’ zone. Great to hear that you are recognising it as a ‘kick up the bum’, but you may find that some relatively modest tweaks and reduction in portion sizes will do a long way towards steering you away from a diabetes diagnosis.

Many newcomers find it can be really helpful to keep a brutally honest food diary for a week or two. Note down everything you eat and drink, along with a reasonable estimate of the total carbohydrate content in your meals and snacks - it doesn’t have to be gram-perfect, the nearest 5-10g is fine. It might sound like a bit of a faff, and will involve weighing portions, squinting at the fine print on packaging, and possibly looking up things on the internet, but it will give you a really good idea of which foods are the main sources of carbs in your menu. Once you can see which meals or snacks are your ‘big hitters’, and where carbs might be unexpectedly lurking, the process might also suggest some likely candidates for swaps, portion reductions, or using lower carb alternatives (eg celeriac or swede mash, or cauli ‘rice’).

It sounds like you’ve been doing a fair bit of packet-squinting already, but getting an overview of your total carb intake (not just ‘of which sugars’), and then perhaps considering a percentage reduction (to give yourself a target of total carbs for the day) can provide some glucose-friendly structure, but still with lots of flexibility, and without feeling like you have to avoid whole sections of your former menu. 🙂