Hello to everyone. I am hoping to get advise and tips on how to prevent me getting Diabetes. I am 50 year old male, yes overweight, had a heart attack 2 1/2 years ago, but now healthy and active ( although could do more). my level is at 42 so I have been advised I am in no mans land at the moment but any tips on how to prevent this and loose weight would be greatly appreciated.
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Hello to all
- Thread starter Richard9
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Leadinglights
Well-Known Member
- Relationship to Diabetes
- Type 2
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- She/Her
Welcome to the forum, you are in a really good position having been given a bit of a wakeup call to make some modest dietary changes that will help you lose weight and reduce your blood glucose down to below 42mmol/mol which would be normal for a non diabetic. 42-47mmol/mol is at risk but once over than it is a diabetes diagnosis so hopefully implementing some changes to your diet you can address the issue.
Many find reducing your intake of carbohydrates not just 'sugar' will be successful in losing weight and reducing blood glucose, that does not mean NO carbs but keeping high carb foods to a small portion of your meal. So things like potatoes, rice, pasta, bread, breakfast cereals as well as cakes, biscuits, sugary drinks should be had with care. Basing meals on protein and healthy fats will still give options for tasty meals.
This link might explain the principals and give you some meal ideas. https://lowcarbfreshwell.co.uk/
Many find reducing your intake of carbohydrates not just 'sugar' will be successful in losing weight and reducing blood glucose, that does not mean NO carbs but keeping high carb foods to a small portion of your meal. So things like potatoes, rice, pasta, bread, breakfast cereals as well as cakes, biscuits, sugary drinks should be had with care. Basing meals on protein and healthy fats will still give options for tasty meals.
This link might explain the principals and give you some meal ideas. https://lowcarbfreshwell.co.uk/
- Relationship to Diabetes
- Type 1
- Pronouns
- He/Him
Welcome to the forum @Richard9
Sorry to hear about your heart attack, but good that it has prompted you to aim to get a bit fitter and healthier.
The blood check you have had is canned an HbA1c, and it measures how much glucose has ‘stuck’ to your red blood cells over the past 3-4 months. The more glucose you have in your blood stream, the more red blood cells will be affected, so it’s a sort of proxy measure that is used to assess circulating glucose levels in the previous months.
Once you get to 42mmol/mol you are said to be ‘at increased risk of diabetes’ (sometimes called prediabetes), because it’s an indication that your body and metabolism are beginning to struggle with your intake of carbohydrates (starches and sugars).
Losing weight, especially from the belly/abdomen can really help, as can reducing the portions of carbs in your meals, including rice, pasta, potatoes, bread, pastry, grains, cereals, fruit juice, and many fruits - as well as the more obvious sweet and sugary things like cakes, biscuits, chocolate, sweets and sugary drinks.
It’s not that you have to avoid all carbs entirely, often just a few tweaks, swaps, and portion reductions can go a long way.
Sorry to hear about your heart attack, but good that it has prompted you to aim to get a bit fitter and healthier.
The blood check you have had is canned an HbA1c, and it measures how much glucose has ‘stuck’ to your red blood cells over the past 3-4 months. The more glucose you have in your blood stream, the more red blood cells will be affected, so it’s a sort of proxy measure that is used to assess circulating glucose levels in the previous months.
Once you get to 42mmol/mol you are said to be ‘at increased risk of diabetes’ (sometimes called prediabetes), because it’s an indication that your body and metabolism are beginning to struggle with your intake of carbohydrates (starches and sugars).
Losing weight, especially from the belly/abdomen can really help, as can reducing the portions of carbs in your meals, including rice, pasta, potatoes, bread, pastry, grains, cereals, fruit juice, and many fruits - as well as the more obvious sweet and sugary things like cakes, biscuits, chocolate, sweets and sugary drinks.
It’s not that you have to avoid all carbs entirely, often just a few tweaks, swaps, and portion reductions can go a long way.
Charlotte DUK
Member
Thank you for the information amd sorry for the delaid response
Thank you
D
Deleted member 21371
Guest
42 isn't bad.
Normally I'd say I did it with weight loss and exercise, but you need to put your heart attack into the mix.
Without knowing anything about it, I'd say prioritise that, eat healthy and address everything in your lifestyle.
Normally I'd say I did it with weight loss and exercise, but you need to put your heart attack into the mix.
Without knowing anything about it, I'd say prioritise that, eat healthy and address everything in your lifestyle.
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