Hi im such a newbie to this diabetes mallarky

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dawniy

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At risk of diabetes
Hi , I'm currently prediabetic and trying to change what I eat. Being a sugar aholic I'm finding it to be a real challenge and would love some advice xx
 
Hi @dawniy and welcome to the forum! Of course, it can be tricky to work out how much sugar you're allowed to eat and everything. While you still can eat sugar, the key is monitoring and eating foods with high sugar content in moderation.

This page on our website has some useful info, it goes over 10 tips for healthy eating when at risk of Type 2 diabetes: https://www.diabetes.org.uk/preventing-type-2-diabetes/ten-tips-for-healthy-eating. It mentions particular food groups and ideas for choosing healthier alternatives.

I'm sure some of our knowledgeable members will join in below to provide specific advice for you 🙂
 
I'm new too. Hi!

I've found the recipes on the site to be helpful and tasty. There are some suggested meal plans too to get you started. I'm using the Mediterranean one with some tweaks - not a fan of fish but I'll get there!

I've spent quite a bit of time reading posts on this forum and it's amazing how much time and effort people are putting in to helping others here. I'm so grateful to everyone!
 
dawniy said:
Hi , I'm currently prediabetic and trying to change what I eat. Being a sugar aholic I'm finding it to be a real challenge and would love some advice xx
Click to expand...
Where you are at you probably only need to make some modest changes but it will be the 'sugar' that will be something that will give a big hit, however it is all carbohydrates that convert to glucose so being mindful of your intake of savoury carbs like potatoes, rice, pasta, bread, breakfast cereals and tropical fruits which will also be the big hitters and portion control is important.
There are many recipes for low carb cakes, biscuits etc on the website sugarfreelondoner which if you are into baking can give you those sweet treats.
As soon as you start to cut down on the things with added sugar things will start to taste far too sweet.
 
Jessica DUK said:
Hi @dawniy and welcome to the forum! Of course, it can be tricky to work out how much sugar you're allowed to eat and everything. While you still can eat sugar, the key is monitoring and eating foods with high sugar content in moderation.

This page on our website has some useful info, it goes over 10 tips for healthy eating when at risk of Type 2 diabetes: https://www.diabetes.org.uk/preventing-type-2-diabetes/ten-tips-for-healthy-eating. It mentions particular food groups and ideas for choosing
Click to expand...
Thank you so much Jessica. I'll be sure to have a look xx
 
petri said:
I'm new too. Hi!

I've found the recipes on the site to be helpful and tasty. There are some suggested meal plans too to get you started. I'm using the Mediterranean one with some tweaks - not a fan of fish but I'll get there!

I've spent quite a bit of time reading posts on this forum and it's amazing how much time and effort people are putting in to helping others here. I'm so grateful to everyone!
Click to expand...
Hello Petri, I'm finding it very daunting , even the thought of it is hard isnt it .... I'll have a look at the recipes but I'm not much of a Baker sounds like a learning curve in more ways than one!
 
Leadinglights said:
Where you are at you probably only need to make some modest changes but it will be the 'sugar' that will be something that will give a big hit, however it is all carbohydrates that convert to glucose so being mindful of your intake of savoury carbs like potatoes, rice, pasta, bread, breakfast cereals and tropical fruits which will also be the big hitters and portion control is important.
There are many recipes for low carb cakes, biscuits etc on the website sugarfreelondoner which if you are into baking can give you those sweet treats.
As soon as you start to cut down on the things with added sugar things will start to taste far too sweet.
Click to expand...
Thank you
 
dawniy said:
Hi , I'm currently prediabetic and trying to change what I eat. Being a sugar aholic I'm finding it to be a real challenge and would love some advice xx
Click to expand...
Maybe sidestep the problem and cut out the starches then? They contribute to the problem just as much as sugars, and after not eating starchy veges, grain and suchlike for some time I find them stodgy and tasteless.
If the reduction in starches is not enough to lower your blood glucose and Hba1c then you can maybe work on the high carb fruit, selecting berries and other lower carb options.
Chocolate is often mentioned as high carb - but it isn't the chocolate part which causes the problem but the loads of sugar added to make it cheaper to produce. Some bars are 2/3rds carbs. I only buy bars which are more than 90% cocoa.
 
Welcome to the forum @dawniy

Glad you have joined us 🙂

Lots of people have joined the forum having been told they are at risk of diabetes, but have been able to steer away from a full diagnosis with some relatively modest tweaks and sime portion control 🙂

@rebrascora sometimes mentions being a sugar addict at diagnosis (though ended up being T1 not T2 in the end), but she may have some suggestions of strategies that worked to break away from the sugary things with alternatives?
 
Drummer said:
Maybe sidestep the problem and cut out the starches then? They contribute to the problem just as much as sugars, and after not eating starchy veges, grain and suchlike for some time I find them stodgy and tasteless.
If the reduction in starches is not enough to lower your blood glucose and Hba1c then you can maybe work on the high carb fruit, selecting berries and other lower carb options.
Chocolate is often mentioned as high carb - but it isn't the chocolate part which causes the problem but the loads of sugar added to make it cheaper to produce. Some bars are 2/3rds carbs. I only buy bars which are more than 90% cocoa.
Click to expand...
Thats good to hear about chocolate drummer.... thank you
 
I think it was probably a bit easier for me to motivate myself to kick my sugar habit because I was initially trying to fix the problem without going to the GP and I had the full on unquenchable thirst and weeing for England .... up 5-6 times through the night every night to wee and slurp water and weeing every half hour during the day, so I cut the sugar completely and went cold turkey with added sugar and sweets and chocolate during those first 2 weeks but was still eating bread and potatoes and porridge with sultanas instead of sugar. Then I went to the docs and got the blood test result of 112 and a formal diabetes diagnosis, so then I was so mortified that I had done this to myself, that I doubled down and started cutting all carbs thanks to the support of people here and I was also doing low fat and low salt and no alcohol and the weight dropped off my bones at a scary rate, then people here encouraged me to eat more fat and along with starting on insulin helped to stabilize my weight, but the fat also sated me and eating so few carbs stopped the cravings for sugar and sweet stuff and I started to appreciate other flavours like salty/savoury and sour and bitter things and actually I now feel like I eat in colour in respect of taste whereas before with my sweet tooth it was like eating in black and white. I was encouraged to eat normally when I started on insulin but I felt like I didn't have control of my eating/cravings or my BG levels, so I have continued with low carb ever since and I enjoy it. I make sure I have lots of low carb treats in the house and I do buy 70% dark chocolate and jars of crunchy peanut butter to go with it and half a square of that with a spoon of peanut butter every now and then is satisfying enough without sparking off the sugar cravings.
I did used to buy Nature Valley protein bars as a sweet treat but I am conscious that they are full of additives and sweeteners and once I had eaten one I just wanted another one so I have stopped buying them, but I suppose they served a purpose for a while. I eat quite a lot of fat and particularly real double cream in my coffee and cheese is my new chocolate and I will buy really nice strong flavoured cheeses and lunch is usually half an apple with a couple of chunks of different cheeses and I really enjoy that such a lot now but I think taking it down to a very low level of carbs and then bringing it up a bit has really made me more appreciative of the simple treats that I now have.
I am not sure that all or nothing approach is suitable for everyone, but it was the right thing for me. If you are just at the pre diabetes stage, you will likely get away with just cutting back a bit but only you will know if you can maintain that or if you will slide again as I know I would if I was just eating normally.
 
rebrascora said:
I think it was probably a bit easier for me to motivate myself to kick my sugar habit because I was initially trying to fix the problem without going to the GP and I had the full on unquenchable thirst and weeing for England .... up 5-6 times through the night every night to wee and slurp water and weeing every half hour during the day, so I cut the sugar completely and went cold turkey with added sugar and sweets and chocolate during those first 2 weeks but was still eating bread and potatoes and porridge with sultanas instead of sugar. Then I went to the docs and got the blood test result of 112 and a formal diabetes diagnosis, so then I was so mortified that I had done this to myself, that I doubled down and started cutting all carbs thanks to the support of people here and I was also doing low fat and low salt and no alcohol and the weight dropped off my bones at a scary rate, then people here encouraged me to eat more fat and along with starting on insulin helped to stabilize my weight, but the fat also sated me and eating so few carbs stopped the cravings for sugar and sweet stuff and I started to appreciate other flavours like salty/savoury and sour and bitter things and actually I now feel like I eat in colour in respect of taste whereas before with my sweet tooth it was like eating in black and white. I was encouraged to eat normally when I started on insulin but I felt like I didn't have control of my eating/cravings or my BG levels, so I have continued with low carb ever since and I enjoy it. I make sure I have lots of low carb treats in the house and I do buy 70% dark chocolate and jars of crunchy peanut butter to go with it and half a square of that with a spoon of peanut butter every now and then is satisfying enough without sparking off the sugar cravings.
I did used to buy Nature Valley protein bars as a sweet treat but I am conscious that they are full of additives and sweeteners and once I had eaten one I just wanted another one so I have stopped buying them, but I suppose they served a purpose for a while. I eat quite a lot of fat and particularly real double cream in my coffee and cheese is my new chocolate and I will buy really nice strong flavoured cheeses and lunch is usually half an apple with a couple of chunks of different cheeses and I really enjoy that such a lot now but I think taking it down to a very low level of carbs and then bringing it up a bit has really made me more appreciative of the simple treats that I now have.
I am not sure that all or nothing approach is suitable for everyone, but it was the right thing for me. If you are just at the pre diabetes stage, you will likely get away with just cutting back a bit but only you will know if you can maintain that or if you will slide again as I know I would if I was just eating normally.
Click to expand...
Wow ! You have quite opened my eyes to what I might be able to do ..... so far I have cut out all sugar/sweets and as many carbs as I can....
Its just having ideas of what to eat! My diet consisted if mainly carbs to be honest , pasta, rice, potatoes ,bread, cereals..... phew dear me! I already feel thinner . Thank you for your reply. I'll take a look at your diabetes journey link ...... and if you don't mind I'm sure I'll have more questions xx
 
dawniy said:
Wow ! You have quite opened my eyes to what I might be able to do ..... so far I have cut out all sugar/sweets and as many carbs as I can....
Its just having ideas of what to eat! My diet consisted if mainly carbs to be honest , pasta, rice, potatoes ,bread, cereals..... phew dear me! I already feel thinner . Thank you for your reply. I'll take a look at your diabetes journey link ...... and if you don't mind I'm sure I'll have more questions xx
Click to expand...
You don't need to cut out all carbs just reduce them and have meals based on protein and healthy fats. Be careful not to cut down on carbs too quickly as that can lead to problems with your eyes and nerves. If you are going down a low carb route then no more that 130g per day is suggested however some do go lower but as you are only pre diabetic there may be no need to. Whatever you do needs to be enjoyable otherwise it will not be sustainable long term, it has to be your new way of eating.
The link may help you with some ideas for some changes you can make.
lowcarbfreshwell.co.uk

Freshwell Low Carb Project - Home

lowcarbfreshwell.co.uk lowcarbfreshwell.co.uk
 
When it comes to starch carbs, their main 'function' in a meal is to fill us up - we feel full when we eat starch. So going without it brings in the feeling that we are not full, ie, still 'need' some food. Starch provides bulk.

However, protein also makes us feel full, so you should, I would hope, find that a meal consisting of a lot of protein and fibrous vegetables, will still give that feeling of 'bulky food' and therefore be regarded as 'filling'.

You can then use your daily carb allowance on sugar.

However, the entire problem with both starch and sugar carbs is that they create their own addiction by spiking and dipping blood glucose levels - whereas with protein, fibre and (if you're not low cal as well as low carb) fat, that is more even, we don't get such dips and spikes.

One thing I, and many other newly diagnosed folks, found useful is to get a blood sugar monitor off the internet. That way we can really tie in what we eat to what our blood glucose levels are doing. It's a very useful management tool!

I found, by the way, and you may too, that when I cut out 'junk sugar carbs' (dessert etc), I switched to craving fruit 'instead'. Previously, when my treat was junk sugar carbs, fruit was part of my 'virtuous' diet - I ate it because it was 'good' for me. Now, instead, it is my 'treat'.

That said, we have to be careful - not all fruit is equal! Some is very much verboten for diabetes, but some is 'OK' - luckily for me strawberries fit into that 'OK' (well, as in, not as not-OK as many other types of fruit) category. They are now my nightly treat, and I so look forward to them.
 
Leadinglights said:
You don't need to cut out all carbs just reduce them and have meals based on protein and healthy fats. Be careful not to cut down on carbs too quickly as that can lead to problems with your eyes and nerves. If you are going down a low carb route then no more that 130g per day is suggested however some do go lower but as you are only pre diabetic there may be no need to. Whatever you do needs to be enjoyable otherwise it will not be sustainable long term, it has to be your new way of eating.
The link may help you with some ideas for some changes you can make.
lowcarbfreshwell.co.uk

Freshwell Low Carb Project - Home

lowcarbfreshwell.co.uk lowcarbfreshwell.co.uk
Click to expand...
Thank you
 
Callista said:
When it comes to starch carbs, their main 'function' in a meal is to fill us up - we feel full when we eat starch. So going without it brings in the feeling that we are not full, ie, still 'need' some food. Starch provides bulk.

However, protein also makes us feel full, so you should, I would hope, find that a meal consisting of a lot of protein and fibrous vegetables, will still give that feeling of 'bulky food' and therefore be regarded as 'filling'.

You can then use your daily carb allowance on sugar.

However, the entire problem with both starch and sugar carbs is that they create their own addiction by spiking and dipping blood glucose levels - whereas with protein, fibre and (if you're not low cal as well as low carb) fat, that is more even, we don't get such dips and spikes.

One thing I, and many other newly diagnosed folks, found useful is to get a blood sugar monitor off the internet. That way we can really tie in what we eat to what our blood glucose levels are doing. It's a very useful management tool!

I found, by the way, and you may too, that when I cut out 'junk sugar carbs' (dessert etc), I switched to craving fruit 'instead'. Previously, when my treat was junk sugar carbs, fruit was part of my 'virtuous' diet - I ate it because it was 'good' for me. Now, instead, it is my 'treat'.

That said, we have to be careful - not all fruit is equal! Some is very much verboten for diabetes, but some is 'OK' - luckily for me strawberries fit into that 'OK' (well, as in, not as not-OK as many other types of fruit) category. They are now my nightly treat, and I so look forward to them.
Click to expand...
Are raspberries ok ? They're my favourite. I must say it all sounds a bit daunting.
I'll get a blood sugar monitor .
Thank you
 
dawniy said:
Are raspberries ok ? They're my favourite. I must say it all sounds a bit daunting.
I'll get a blood sugar monitor .
Thank you
Click to expand...
Raspberries, blackberries, strawberries, gooseberries, all good. Blueberries a bit higher carb than the others but also OK
Rhubarb is also good.
 
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