Christmas Pre-D Newbie :)

[Quill]

Afternoon everyone, hope you all had a lovely Christmas.

So on Christmas Eve, during a chat with my lovely GP, he mentioned that my HbA1C came back as 51, to which he said that he’s classing me as pre-diabetic unless my next couple of blood tests come back around the same in which case it would definitely be Type 2.
Not really what you want to hear on Christmas Eve eh?

I’m aware I’ve been given time to change this with diet and much less alcohol and I fully intend to do that.
He mentioned low carb, high protein stuff, avoid sweeteners and such but nothing majorly helpful, plus I think I zoned out in fear at this point.

Issues I have are
1) This has sent my head west and my anxiety is through the roof right now
2) I have ZERO idea what to eat or what I can eat
3) Where to go for food inspiration

I’ll be having bloods again in 4-5 weeks.
Just how much could I lower this in that time do you think?

Thanks so much in advance

Q xo

 

[Proud to be erratic]

Hello @Quill, I am an insulin dependent male, with a somewhat unusual D type and will leave it to others to offer you more specific suggestions for your new circumstances.

But I will say that your lovely GP has put you in a good position: you have a preliminary diagnosis and an HbA1c of 53 is sufficiently low that you should be well able to take corrective action in a timely way. So turn your head to face forward, take a steady breath and shake off that anxiety (and climb down from that roof).

The most general observation is focus on reducing your carbohydrate intake; adopt a lower carb diet - BUT NOT no carb. Understand where those carbs are really coming from. Find yourself a copy of the Carbs and Calories book, which will give you loads of real data about so many different foods; a recent question in the Forum about this book is linked below:

Thread 'Carbs & Cal - Very low calorie - recipe and meal plans'

Jul 25, 2024

Can any one advise on this book please?

My brother who has recently been diagnosed type 2 says he is not eating because he has put on too much weight. I have explained he can eat just reduce the carbs and that it is important to eat at regular meal times.

I was wondering if this book could be something he may read and take note, of things he may like to eat without too much carbs and at the same time filling. He has always been a heavy carbs person.

Grateful for any input.

• Jodee
• Replies: 12
• Forum: Recommended books

As well as knowing more about the nutritional content of what you choose to eat, try and gently cut back on portion sizes. I say gently, because extreme dietary change can bring extreme outcomes; you may get blatantly obvious weight loss but possibly at the expense of unwelcome peripheral side effects such as neuropathy and eyesight problems. Also gently because you will need to make changes into a somewhat different lifestyle that you can sustain for the long term. Weight loss (if necessary) should lead to a reduction in visceral fat that has been proven to impede the efficient working of your pancreas. But be aware that you can be "thin outside and fat inside" [TOFI] so diabetes is not just something that comes with being overweight.

Exercise is almost as important as diet. Exercise, including general activity, helps stimulate your metabolism into managing the break down of food that you consume and (vitally) help promote the removal of glucose from your blood. If you can get gently active shortly after eating for a short period, that can be a great help; but resisting that temptation to retreat to the comfy chair after dinner is a true challenge sometimes.

All that said "stay calm", make necessary modest changes towards a sustainable way forward and I'm sure you will reap the rewards, including an improved HbA1c. Take a look at the Learning Zone, from the top left drop down menu; there's so much information that can help you.

 

[mashedupmatt]

Hi @Quill and welcome to the forum - it is a lot to take in, but there are many people on this forum who can give you great advice on how to help - obviously try and cut out the sugars and as mentioned by @Proud to be erratic watch the carbs (Bread, Potatoes, Pasta etc.)

The Diabetes UK Website is a great source of information regarding what to eat (and what to avoid, if possible) and has multiple recipe ideas - check it out:

Eating with diabetes

If you, or someone in your family, has type 1, type 2 or another type of diabetes, you'll know that it can sometimes be difficult to know what to eat. Start here for the key information you need to make healthy food choices for a balanced diet.

www.diabetes.org.uk

 

[gail2]

hello @Quill welcome to the forum A good place to start is this forum no question to small or to silly A good book to get if you can afford it is carbs/cals see book section
Look forward to getting to know you
gail

 

[Leadinglights]

Welcome to the forum @Quill, it can come as a shock but you have an opportunity to make some changes to help yourself reduce that HbA1C number. The diagnostic threshold for a diagnosis is 48mmol/mol so for people just over sometimes another test is done to confirm. If you make some dietary changes it is possible that it may come down a bit but the full effect of changes to diet won't be reflected for 3 months as the HbA1C is basically an average over the 3 months prior to the test.
Still many have found a low carbohydrate approach successful at reducing blood glucose and losing weight if needed.
There is still plenty you can eat and your GP is certainly right about reducing carbohydrates not just sugar but all carbs as they convert to glucose. Some people are fine with sweeteners and they are certainly better than sugar and careful choice of alcohol, wine and spirits with diet mixers are ok in moderation.
There is quite a bit to get your head around but have a look at this link for a straightforward explanation and some menu plans and recipes. https://lowcarbfreshwell.com/. It is based on a suggested no more than 130g carbs not just sugar per day, it is not NO carbs.
I followed the principals in the link and reduced my HbA1C from 50 mmol/mol to 42 in 3 months. Many have also done the same from much higher levels.

 

[saffron15]

I was diagnosed in July and joined here in August. I havent seen a GP and originally phoned the helpline then joined. The freshwell site per @Leadinglights is excellent. I havent used many of the recipes but the way it is written is brilliant and it makes you realise you need to check carbs. I am like the majority of type 2s in that when diagnosed I was fat. I am still fat. I reached 90 kg after an early menopause. I am now at 74 but should lose more. Many who are not very overweight may have a lot of fat round their middle even if it is not obvious.
I cut out a lot of food items because I was told my cholestral had crept up. It was summer and I cut processed food pastries sweets and ate mainly fish veg cheese and eggs. I still eat bread as I'm retired and most cafes have no or little choice if you cut carbs but I don't buy it. I asked to be tested for diabetes. I have reintroduced some things. As far as pasta goes I have bought an alternative from Holland and Barrett. I eat potatoes very occasionally.
Try and move more eg ten minute walk after eating. Write down what you usually eat work out what carbs/ sugar you wouldn't miss or could replace eg cauliflower instead of rice edamame pasta. As far as other carbs eat less often or smaller portion preferably with extra veg. Fruit look carefully a lot of the sweetest fruit at this time of year is tropical and best avoided. Try berry's and apples and pears. Your reading isn't that high you should be fine with a few tweaks but if you also need to lose weight low carb 80 to 130 grams would be good.

 

[Quill]

Thank you so so so much ladies and gents, your replies really mean a lot and all advice will be taken on board.
Just about to check out the Carbs & Cals book on Amazon and I’ll have a nosey at the Freshwell site shortly!

Trying to relax a little as I can feel myself overthinking already and spooking myself as cholesterol is up also.
It’s all very self inflicted so really upset with myself.
Appreciate the support so far and looking forward to getting to know you all!

Q xo

 

[Leadinglights]

Thank you so so so much ladies and gents, your replies really mean a lot and all advice will be taken on board.
Just about to check out the Carbs & Cals book on Amazon and I’ll have a nosey at the Freshwell site shortly!

Trying to relax a little as I can feel myself overthinking already and spooking myself as cholesterol is up also.
It’s all very self inflicted so really upset with myself.
Appreciate the support so far and looking forward to getting to know you all!

Q xo

Many find that reducing carbs also results in better cholesterol numbers even though they avoid low fat products.

 

[Quill]

Many find that reducing carbs also results in better cholesterol numbers even though they avoid low fat products.

Excellent, that’s what I was hoping.
I was debating going back to Slimming World (such fun gaining weight through bereavement) but feel that low carb may be more suited to what I need right now!

Q xo

 

[Leadinglights]

Excellent, that’s what I was hoping.
I was debating going back to Slimming World (such fun gaining weight through bereavement) but feel that low carb may be more suited to what I need right now!

Q xo

S Wcan work for some people who like the on going face to face support but many find it difficult to reconcile the low carb or much reduced carb needed for blood glucose management with the SW regime where the free foods can be too carb heavy.
They do purport to have a program to suit Type 2 but the consultants often struggle to find something suitable. I have noticed some of the ready meals are not too bad if you avoid those with potatoes, pasta or rice and have more veg or salad.

 

[Quill]

S Wcan work for some people who like the on going face to face support but many find it difficult to reconcile the low carb or much reduced carb needed for blood glucose management with the SW regime where the free foods can be too carb heavy.
They do purport to have a program to suit Type 2 but the consultants often struggle to find something suitable. I have noticed some of the ready meals are not too bad if you avoid those with potatoes, pasta or rice and have more veg or salad.

Ahhhhh ok.
I’ll have a look at some of the SW meals and see what I can possibly have.

Q xo

 

[goodybags]

Hi @Quincy welcome to the forum as others have already posted you will find plenty of good advice and the great thing about this fantastic forum is when a question pops up in your head, if you ask on the forum someone will pop along and share their experience with some tips,

 

[Quill]

Morning all
Just want to say again how much I appreciated your replies and advice/pointers last night.
Went to bed last night feeling a touch more settled about everything.
The anxiety was there this morning until having a look through the Freshwell traffic light lists and I feel like I can breathe a bit better.
Found a chicken salad (cabbage, lettuce, tomato, onion, cucumber, coriander) in the fridge that my partner had thrown together for me this morning before he left for work and I have the Carbs & Cals book arriving today so I’m a much happier bunny.
Weighed myself (less happy bunny) so I can log as I go. Rotten numbers but I’m feeling better about hopefully shifting this little diabetic cloud over my head.

Q xo

 

[Alan44]

Hi @Quill and welcome to the forum.

Yes, it can be a bit of a shock to be told you have diabetes, especially on Xmas eve, but all is not lost and you certainly have no need to panic.
You have already had some good advice/help in previous posts, all I would add is to have a look at the learning zone to get a better idea of diabetes at the top of the page.

For encouragement, I too was diagnosed with an HbA1C of 51, five months or so ago and having had a good read on this site and listened to others, I decided in the first instance to control the controllalables, which was:

1) Weight
2) Diet
3) Exercise

In 3 months I lost 2st and my BMI came down to 23
I reduced carbs to around 130 per day and reduced my calorie intake to around 1200 per day
I also increased my exercise as much as I could and within my own limits.

My next blood test 3 months later came in at 46 (maybe not as good as I wanted, but not in the diabetic range) so in short yes, you can lower your HbA1C score with a little bit of effort and some lifestyle changes.

Alan 😉

 

[Quill]

Amazing, well done and thank you Alan.

I think it’s harder to get my head around because I’m well aware it’s self inflicted after just giving up really, lost both parents inside 3 years and a range of estrangements since have contributed.
Sad really but it is what it is I suppose.

Diet is definitely first on the list
Knocking the Chardonnay on the head also
Exercise less easy right now as I’ve packed a good 6 stone on to a very small frame in a short space of time on top Fibromyalgia and Hypermobility so my mobility isn’t great right now - hoping I can drop enough to start moving more freely and get these numbers down for good!

Q xo

 

[saffron15]

Good luck. Not sure if it's clear in these posts but general advice is not too lose too quickly. Given the amount of weight you want to lose I am surprised your BG is only just in the diabetic range. Work out a way of reducing your carbs and you will lose weight. Spirits and some wine can fit in to this and cheese but limit number of. crackers and bread. I have a greedy gene so am better not having accessible naughty treats because I will eat too much. I bought some. Chocolate and nut biscuits from M and S when I was worried about keeping carbs up. They were in a pack of 8. However I wasn't good at keeping to one every other day so have given them up.
Make a list of what food is essential what food is good for your soul. What food isn't essential ( to you) If you add sugar to drinks or cereal gradually reduce amount or use artificial sweeteners. Your palate will change
You can then decide what to cut what to replace with an alternative and what to eat in smaller portions or less often.
Your partner is obviously a star. Collaboration is good.
As a longstanding fatty I am learning to eat mindfully. For example I like smoked salmon cream cheese on rye bread ie one slice only as an open sandwich. If I want to reduce carbs I have it with salad.
Don't look at it as what is forbidden because you can go for small portions look at it as a food adventure. Below ground veg is generally carby so have smaller portions than the above ground.

 

[JITR]

@Quill

For me the simplest approach to diet is to follow one of the Red, Amber, Green food lists. Each meal based on enough protein and healthy fat plus plenty of non-starchy vegetables. With a modicum of fruit, especially berries, from time to time.

Some links you may find helpful:

1. Red, Amber, Green lists
- Freshwell (with a simple meal planner, from GPs in North Essex)
- Real Meal Revolution (with recipes, not just for Keto, South African)
- DiaTribe (well presented guide and short list, American: includes some carbs!)

2. What to Eat?
- Dr David Unwin's diet sheet (short to the point, from a pioneering GP)
- Dr Kim Andrew's Freshwell Low Carb manual
- Zoe Harcombe's What should we eat? article (the Weight Loss section is a 'must read' IMHO)
- Jonno Proudfoot's Real Meal Revolution books (superb: the original 'Real Meal Revolution', a snip via AbeBooks)

3. Videos
- Prof Roy Taylor, Achieving T2D remission (why T2Ds and pre-T2Ds need to lose weight by any sensible means)
- Dr David Unwin The nuts & bolts of drug free T2 diabetes remission (how to succeed by eating nutritious food)
- Prof Roy Taylor Information for Doctors (what GPs/DNs and their patients need to know about remission)

Good luck.

P.S. Cronometer (top rated app, easy logging the foods you eat, auto-calcuation of 84 nutrients: free, paid and pro versions available)

 

[Winifreds child]

@Quill

For me the simplest approach to diet is to follow one of the Red, Amber, Green food lists. Each meal based on enough protein and healthy fat plus plenty of non-starchy vegetables. With a modicum of fruit, especially berries, from time to time.

Some links you may find helpful:

1. Red, Amber, Green lists
- Freshwell (with a simple meal planner, from GPs in North Essex)
- Real Meal Revolution (with recipes, not just for Keto, South African)
- DiaTribe (well presented guide and short list, American: includes some carbs!)

2. What to Eat?
- Dr David Unwin's diet sheet (short to the point, from a pioneering GP)
- Dr Kim Andrew's Freshwell Low Carb manual
- Zoe Harcombe's What should we eat? article (the Weight Loss section is a 'must read' IMHO)
- Jonno Proudfoot's Real Meal Revolution books (superb: the original 'Real Meal Revolution', a snip via AbeBooks)

3. Videos
- Prof Roy Taylor, Achieving T2D remission (why T2Ds and pre-T2Ds need to lose weight by any sensible means)
- Dr David Unwin The nuts & bolts of drug free T2 diabetes remission (how to succeed by eating nutritious food)
- Prof Roy Taylor Information for Doctors (what GPs/DNs and their patients need to know about remission)

Good luck.

P.S. Cronometer (top rated app, easy logging the foods you eat, auto-calcuation of 84 nutrients: free, paid and pro versions available)

I found your post so informative and mind blowing newly diagnosed at 49 my doctor prescribed metformin to start after Christmas so not to overwhelm the nhs in the Christmas period if I had a problem and tried to tell me my walking won’t do any good as only high intensity exercise counts and I need to be aware of complications leading to amputations when I came home well I just cried but the best thing he told me about diabetes uk things are looking a bit brighter and I’m optimistic I can reverse it without medication especially reading the stuff you have highlighted I can’t tell you how different I feel although I haven’t told the doctor yet of my decision…but thanks your post feels like a real life saver

 

[timehastoldme]

Your doctor sounds like a numpty, walking is good exercise, body needs energy, body breaks down glucose. More exercise, more glucose used up. So while high intensity will use more, walking uses some, and is in no way useless. If you're taking on less carbs to start with, then even better!

 

[Winifreds child]

Your doctor sounds like a numpty, walking is good exercise, body needs energy, body breaks down glucose. More exercise, more glucose used up. So while high intensity will use more, walking uses some, and is in no way useless. If you're taking on less carbs to start with, then even better!

Thankyou I must say I was gutted because although I can do ten thousand steps five or six days a week I use to do much more until a knee injury and what I do isn’t easy but I push it to try to keep in good health but high intensity is too much for me to achieve it was a very deflating appointment