Hello I’m a newbie for 2025

[Alp]

Hey Everyone! 🙂

I’m 31 and I’ve recently been diagnosed with type 2 diabetes after months of not knowing what was causing my symptoms.

I would love to hear your stories and the journey you are on especially those suffering from type 2 diabetes like myself.

Questions I have ?

How to manage sleep if having tendencies to sleep in the day due to feeling fatigue ?

What are tasty alternatives for chocolate and fizzy pop ?

Can anyone recommend one of those food box subscriptions e.g hello fresh , green chef , gousto etc and which is the best as a starter cooking from scratch ?

Thanks

Have a nice day !

 

[JITR]

Welcome. On the positive side now you know what the problem is. As you seem to know already the main part of the solution is diet.

A simple starting point is this meal planner and food list from the Freshwell Surgery. The are recipes and menu plans on that website as well as those here on Diabetes UK.

Instead of food boxes I'd think about buying a book like this. I saw it in Waterstone's at the weekend for the first time. It's very good both as an introduction to dealing with T2D and as a cookbook. Jenny Phillps provided dietary guidance. Dr David Unwin wrote the introduction. Here is his diet sheet.

Me, I just eat chop up and cook protein and vegetables like those on the food list. I lost 22 kg and over 6 inches from my waist, and feel years younger.

 

[saffron15]

@Alp welcome to the forum. 31 is quite young to be diagnosed with type 2. What was your hba1C? Were you given two tests?
I was called in to my surgery as a blood test had shown my cholesteral had crept up. I would describe myself as retired fatty with high blood pressure. I discovered I had not been checked for diabetes for 10 years so requested a test . I was shocked when the reading was 69. I had already stopped pastry cakes and processed meat because of cholestral. I then cut pasta rice and most bread and potatoes. I was put on metformin and 6 weeks later a SGLT2. My reading now is 44.
Depending on other medical conditions I assume you would be able to aim for remission.
I cut a lot of carbs eating fish or lean meat and veg. I still have some bread and occasionally potatoes but small portions. I don't now eat pasta but there are alternatives. I make sure I have appropriate food available. Some people go keto but if you need to lose weight 130 gms of carbs is good plus move more. 10 minute walk after food orvsome stretching or stair climbing. For breakfast I have 10% fat Greek style yoghurt with blueberries and nuts. This morning I had it with M and S no grain fruit and nut granola. I lost almost a kilo a week at the start.

The freshwell site and app will give you good ideas. This GP practice has all the info in one place. At the bottom under low carb they link to moseley caldesi and freshwell.

Diabetes & Metabolic Health | New Forest PCN

newforestpcn.co.uk

 

[Leadinglights]

It is often a shock when people find they have a diabetes diagnosis but it can be a relief as it explains symptoms.
Once you start to reduce your blood glucose you should start to feel less tired but it is always worth getting checked for anaemia or vitamin deficiency if you haven't already.
I think you can make simple low carb meals without spending money on pre prepared boxed meals by getting some basic ingredients and looking at recipes for low carb dishes.
This link has lots of ideas and some menu plans to suit various tastes. It is based on the suggested no more than 130g carbs not just sugar per day. https://lowcarbfreshwell.com/
Many have found this a successful approach.

 

[JimmyBlue]

Hi @Alp welcome to the diabetes forums. As others have said, as you lose weight and reduce BG you should see the tiredness change. Adding exercise helps to.

In terms of replacements for chocolate and fizzy drinks, for the latter I have no suggestions as I don't think fizzy drinks have a like for like replacement but tap water does for me most of the time, and the odd glass or two of red wine with a meal is also nice. Chocolate is just a question of moving to the odd piece of dark chocolate from time to time although both Freshwells and SugarFreeLondoner (a useful website) provide recipes for things like chocolate mouse and biscuits.

As @saffron15 and @Leadinglights both say, the route plenty of others, myself included, have taken is to reduce our carb intakes. I managed to lose a stone between start of October and end of November last year following my diagnosis and have seen a material reduction in my HbA1c from 86 to 47 by following the ideas and suggestions on both the Diabetes UK website, Freshwell recipes and most importantly of all the people in these forums. I have also become a nifty baker if my wife is to believed (low carb bread rolls and low carb shortbread biscuits are a speciality).

Finally, I am not sure using the boxed meal providers really helps as their recipes will continue to including things like potatoes, pasta, and rice all of which are high carb foods. The box my wife subscribes to is OddBox which provides fruit only, veg only or fruit and veg boxes. This provides us with new ingredients every fortnight based on what they have. Our order excludes things like potatoes and parsnips.

 

[Leadinglights]

If your fizzy drinks are full sugar ones then swap for the diet version or try some of the flavoured sparkling water.
Some of the dark chocolate in various flavours from ALDI, the Moser Roth ones are good but should still be had in moderation and a small portion not a whole bar at once.

 

[everydayupsanddowns]

Welcome to the forum @Alp

Sorry to hear about your diagnosis, and your fatigue. High blood glucose levels can be exhausting, so hopefully as you gradually adjust your menu and portion sizes to allow your BG levels to fall, you’ll find your energy returning. I find high BGs give me the grumps, brain fog, and low mood too - so don’t underestimate the potential positive impact of the improvements and adjustments you are trying to make.

Were you told your HbA1c result at diagnosis? This will be a number above 47mmol/mol. Knowing your starting point can be a real help in understanding and planning your approach.

 

[Quill]

Hiya @Alp
Can only echo what everyone else has said so far really.

As far as food box subscriptions go, I know Hello Fresh do some Low Carb options but I haven't had a proper look at them myself so couldn't tell you if they'd be worth looking into.

Best chocolate swap I've found is Lindt Excellence 90% (100g) which I think works out at about 1g carbs per square.
I have what looks like a Lindt library in one of our cupboards!

Fizzy drinks aren't really my thing but Mr Quill swears by our Sodastream and no added sugar cordial thingies. I think you can get no sugar syrups for them also.
Brilliant if you absolutely need a fizz and not wanting to spend out of your !@#£ for zero drinks in the shops.

🙂

 

[HayleyR]

Hello and welcome @Alp , when diagnosed I was actually relieved in some way because then I had the answer as to why I was feeling so ill. Takes a while to feel better again but you will 🙂

 

[Alp]

Hi I’m Alice , 31 and new to this site.

Type 2 Diabetes - along with other medical conditions including epilepsy, PCOS and depression and anxiety

I’m reaching out to anyone who has type 2 diabetes or is recently diagnosed and would be interested to know

Ways to cope with this

What to eat for breakfast based on the fact I don’t like eggs !

How I can boost my mood

Does it affect anyone with holding down a job

I’m a big chocolate and fizzy pop lover - any alternatives with less sugar you’d recommend ?

On food packaging should I look at carb content per whole pack or sugar content per whole pack - how much in grams of carbs and sugar should I look to consume

Any help would be much appreciated and it would be nice to get to know some of you , thanks ☺️

 

[saffron15]

I arrived at this site in August last year. I had a test at my request in June but was still shocked when it showed 69 and I was diabetic. I changed my diet and moved more and second test was 64. This site has lots of people who are knowledgeable helpful and empathetic. I'm aware from reading the posts of other users that PCOS has often been a factor in type two diabetes.
I cut back sugar and processed food and realised I had gone low carb. I was highly delighted when I started losing weight. I had an early menopause and put on weight. I am now retired.

Do you want to share your hba1c? Some people manage by changing their diet and moving more but most people are started on medication.

The Freshwell site/app has advice and meal plans for low carb eating. I like low carb because there is no need for calorie counting but calorie counting can work.
You do need to reduce sugar. All carbs turn to sugar too. Eg pasta potatoes rice bread. I ear bread if I go to a cafe. I've
cut out rice and pasta and use alternatives. I eat dark chocolate occasionally. I like the kind bars sold in packs of three though haven't bought any this year and have bought a pack of dark chocolate ginger and nut biscuits from M and S on basis only 8 in a pack. My medication changed so I had to eat at least 130 gms of carbs which I found difficult I had been eating between 80 and 120.
Whatever you do, don't panic. Change gradually. Go through what you actually eat decide what to cut what to replace and what to reduce either portion size or frequency. Start moving more particularly a ten minute walk after eating.

Breakfast I now eat full fat Greek style yoghurt with berries eg blueberry or raspberry and a few nuts or seeds. Yesterday I had some creamed spinach from M and S and put a trout fillet on top of the spinach and bunged it in the microwave. It kept me full til lunch.

I don't like fizzy drinks. Perhaps you could replace with fizzy water. Staying hydrated is important.
On labels look under nutrition and check carb value.

Edit : I hadn't realised I had replied to an earlier thread. I note they are now amalgamated and I had already posted the New Forest link.

As far as work it depends what you do. It shouldn't make any difference but you may need more loo breaks. Read what other newbies have done lots of people after initial grief ( normal) have found loads of positives.

 

[Inka]

Hi @Alp 🙂 What changes have you made since your first post opening this thread in January? Are you testing your blood glucose at home? If you can write an average day’s food for you now since your initial post, then you’ll get suggestions of how to improve things further.

Do you have any weight to lose? That can help with insulin sensitivity, as can exercise. What was your HbA1C at diagnosis?

 

[everydayupsanddowns]

Nice to see you again @Alp 🙂

I’ve added your new post to your previous thread, to keep your replies together, and since there was a bit of overlap in the questions. 🙂

Ways to cope with this

One of our relatively new members wrote a thread to other newbies on this very subject, which you might find helpful?
Tips I have for fellow newbies

What to eat for breakfast based on the fact I don’t like eggs !

That’s a very individual thing. Different T2s here find they have different tolerances to foods and breakfast choices. Some do OK with porridge, but it’s like rocket fuel for others! A popular lower-carb breakfast is a twist on granola, where the proportions are changed. Rather than being mostly granola, it’s based on creamy yoghurt (full fat will keep you feeling fuller for longer) and a good portion of berries. Then a sprinkle of granola on the top for texture.

How I can boost my mood

Diabetes can be draining. And a new diagnosis can bring on a form of grieving which can involve feeling demotivated, angry, and generally low in mood. But it can also be the elevated glucose levels. This may have crept up gradually, but high glucose levels can be associated a direct lowering of mood. Hopefully as you begin to improve your BGs, and work through the diagnosis grief you’ll see your mood lift. Interestingly several folks on the forum later reflect and say they’ve not felt so energised and healthy in years once they start to manage their diabetes better. And the healthier menu they shift towards, which suits their metabolism better, can often show a marked improvement in other long term health niggles (people mention migraines disappearing, skin improving, weight effortlessly reducing)

Does it affect anyone with holding down a job

Diabetes is potentially very serious, and can give you a bunch of extra thinking to do every day, but it’s also a condition that can generally be well managed with a few tweaks and changes. It shouldn’t stop you from going things you enjoy, and shouldn’t impact your ability to work.

I’m a big chocolate and fizzy pop lover - any alternatives with less sugar you’d recommend ?

You might find shifting to diet fizzy drinks works OK. I probably have one or two diet drinks most days. I think some people get unnecessarily panicky about diet drinks, and it probably isn’t a great idea to have lots of them all the time, but a moderate intake seems to be fine. Some T2s on the forum enjoy the flavoured waters, which often have fewer if any artificial sweeteners (though you need to check the labels)

On food packaging should I look at carb content per whole pack or sugar content per whole pack - how much in grams of carbs and sugar should I look to consume

Total carbohydrate content is the most useful. Some things can be very low in added sugars, but made largely of readily broken down carbohydrates (breakfast cereals are a prime example). The body is pretty efficient at breaking carbs into glucose molecules. Fibre and starch need more breaking down than simple sugars, but it’s often 30-60 minutes vs 15 minutes, so not really hugely different in the grand scheme of things.

Many people on the forum start by aiming for a total carb intake of 130g a day. Then tweak that based on the results they seem Some end up finding they can go a little higher - say 150g, others do better on 70-100g. Again it’s all very individual 🙂

 

[silver minion]

Hi @Alp and welcome to the forum. It does take a while to get your head around a diabetes diagnosis. Finding this forum last year helped me a lot. You have already received a lot of good dietary advice.
You could try walking in a nice park or countryside if it's nearby and take a camera (or use your phone). Really focus on what's around you and take some photos of anything that inspires you. A brisk return walk will help reduce your blood sugars and hopefully your mood will lift too.
Keep posting and let us know how you are getting on.