gardenangel
New Member
- Relationship to Diabetes
- Type 2
looking for advice on low carb diet
-
Please Remember: Members are only permitted to share their own experiences. Members are not qualified to give medical advice. Additionally, everyone manages their health differently. Please be respectful of other people's opinions about their own diabetes management.
hi newly diagnosed type 2.
- Thread starter gardenangel
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Felinia
Well-Known Member
- Relationship to Diabetes
- Type 2
Hi and welcome. I've copied a post I made yesterday and hope it gives you some ideas. I'm sure lots of others will also reply.
It would help to know your HcA1c and if you've been given medication, as that will enable us to tailor our help. Also an idea of your current daily diet. If you are only just in the diabetes range some simple tweaks might enable you to reduce your blood glucose.
The starting point is to work your way through the Learning Zone for Type 2. I suggest one module a day, so you can take it in. There is one about food, one about exercise, and one about the regular tests you will need. There's lots of other information, but those 3 are probably the best starting points. I also suggest you compile a list of questions as you go along, so you can ask either your GP or Diabetic Nurse, and to keep a food diary. I have an online and phone app which does all the hard work for me. You will need to weigh your food - no guessing - but if you keep digital scales and a clear bowl on your worktop, it takes a matter of seconds to weigh and tap in.
FOOD: most Type 2 find that reducing their carbs lowers their blood glucose. By carbs I mean bread, potato, rice, pasta, root vegetables, processed foods (loaded with sugars) and most fruits, as well as the obvious things like cake, sweets, biscuits, pastries, sugary drinks. Diabetes UK recommends less than 130gm per day. Many of us go lower, some very low, but each have to find out what suits us best. I played around and settled on 90gm per day. Some people find substitutes, like cauliflower rice or courgetti, but if you don't think you could do that, then reducing your portion sizes and having whole grain products will help, then loading up your plate with more vegetables. This will also help you lose weight.
A typical day's food for me is B: Poached egg with grilled mushrooms and tomatoes, or 80gm berries and Greek yogurt. L: Home made vegetable soup (not thickened with potatoes) or large salad with protein and light dressing (no shop made salads heavy on mayonnaise). D: Protein serving with 3/4 plate of vegetables. I do have a couple of new potatoes or a couple of slices of bread from a small 400gm loaf occasionally. So you can make a sandwich, or have egg on toast. It's all in the carb counting.
EXERCISE: This does not mean pounding away at the gym, but what you can manage. It may be a 20 minute walk every day. In my case I go to the swimming pool 3 times a week, for Aquafit, and at 71 I'm one of the youngest!!! My 68 year old friend prefers to just go early and swim lengths. My 80+ neighbour cycles twice a week. There are chair based exercises you can do at home, and during lockdown I had a mini exerciser which I could put on the table for arms, and floor for legs.
TESTS: You will need to have your feet regularly tested for loss of sensation, and eyes for retinopathy. If you are a driver you will need to be tested for your range of vision, but at 74 that would be done anyway. They will also keep an eye on your BP and cholesterol levels and check your HbA1c regularly.
If you have family you will need support from them, not criticism, or "you can't eat that". It's about healthy living and encouragement. Please feel free to ask whatever you need to know - we've all been there and asked. Best wishes
It would help to know your HcA1c and if you've been given medication, as that will enable us to tailor our help. Also an idea of your current daily diet. If you are only just in the diabetes range some simple tweaks might enable you to reduce your blood glucose.
The starting point is to work your way through the Learning Zone for Type 2. I suggest one module a day, so you can take it in. There is one about food, one about exercise, and one about the regular tests you will need. There's lots of other information, but those 3 are probably the best starting points. I also suggest you compile a list of questions as you go along, so you can ask either your GP or Diabetic Nurse, and to keep a food diary. I have an online and phone app which does all the hard work for me. You will need to weigh your food - no guessing - but if you keep digital scales and a clear bowl on your worktop, it takes a matter of seconds to weigh and tap in.
FOOD: most Type 2 find that reducing their carbs lowers their blood glucose. By carbs I mean bread, potato, rice, pasta, root vegetables, processed foods (loaded with sugars) and most fruits, as well as the obvious things like cake, sweets, biscuits, pastries, sugary drinks. Diabetes UK recommends less than 130gm per day. Many of us go lower, some very low, but each have to find out what suits us best. I played around and settled on 90gm per day. Some people find substitutes, like cauliflower rice or courgetti, but if you don't think you could do that, then reducing your portion sizes and having whole grain products will help, then loading up your plate with more vegetables. This will also help you lose weight.
A typical day's food for me is B: Poached egg with grilled mushrooms and tomatoes, or 80gm berries and Greek yogurt. L: Home made vegetable soup (not thickened with potatoes) or large salad with protein and light dressing (no shop made salads heavy on mayonnaise). D: Protein serving with 3/4 plate of vegetables. I do have a couple of new potatoes or a couple of slices of bread from a small 400gm loaf occasionally. So you can make a sandwich, or have egg on toast. It's all in the carb counting.
EXERCISE: This does not mean pounding away at the gym, but what you can manage. It may be a 20 minute walk every day. In my case I go to the swimming pool 3 times a week, for Aquafit, and at 71 I'm one of the youngest!!! My 68 year old friend prefers to just go early and swim lengths. My 80+ neighbour cycles twice a week. There are chair based exercises you can do at home, and during lockdown I had a mini exerciser which I could put on the table for arms, and floor for legs.
TESTS: You will need to have your feet regularly tested for loss of sensation, and eyes for retinopathy. If you are a driver you will need to be tested for your range of vision, but at 74 that would be done anyway. They will also keep an eye on your BP and cholesterol levels and check your HbA1c regularly.
If you have family you will need support from them, not criticism, or "you can't eat that". It's about healthy living and encouragement. Please feel free to ask whatever you need to know - we've all been there and asked. Best wishes
gardenangel
New Member
- Relationship to Diabetes
- Type 2
thanks for all the info. ive been given metformin. I wondered if i could do the Keto diet. il discuss with GP as i tried it last year and enjoyed it but wasnt sure how healthy it was
Felinia
Well-Known Member
- Relationship to Diabetes
- Type 2
I think the Keto diet is very low carb, but it's best to check with your GP, as you say. I personally found I can't go too low carb, as it made me feel ill. We are all different. As you've started Metformin you should be aware it can disrupt your bowels until you adapt. People suggest it is best taken in the middle of a meal. Some people, like me, take it in the middle of their evening meal. If it upsets you too much you can ask to be switched to the slow release version. I already had bowel problems so was put straight on slow release.
Leadinglights
Well-Known Member
- Relationship to Diabetes
- Type 2
- Pronouns
- She/Her
Keto is probably a bit more extreme version of Low carb diet which many people follow and have success with, and it may well be you don't need to go quite so far. What is more important is you are doing a regime you enjoy as it will be sustainable.
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