Hurtling towards T2Dand freaked

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Mrs Moo

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At risk of diabetes
Hi all, just been told I’m at 46 on my HBA1C after only reading 42 in March 2024. I thought cutting out sugar and ramping up exercise would work. I’m 59, mum of 4 and just under 9st in weight so not huge but carrying a bit of belly (which I thought was menopausal tbh, perhaps I was wrong!) So huge shock that it’s not just about sugar and have decided to reduce carbs too but am literally terrified of eating anything white (bread/pasta etc). I’m confused by the carb counting. How can I stick to 130g/day? I just want a simple app that tells me when I’ve had enough for the day and also gives me a list of what’s good or bad. Everything I’ve encountered so far wants to sign me up and take my money. I swim for exercise about a mile a session maybe 4-5 days a week. I’m retired but charge about after my kids etc a lot so rarely off my feet. Im virtually teetotal. My dad was diagnosed T2 at 54 and lasted 23 years eventually injecting. My older sister is also T2 but on tablets and trying to follow lower carb but likes her wine! She lives in the states and I think they have a different approach there.
Any thoughts would be greatly appreciated. I’ve heard stress can induce diabetes too, is that right? Stress I got lots of! Thanks everyone!
 
Welcome @Mrs Moo 🙂 First of all, don’t panic🙂 You clearly have a family history of Type 2 so that’s not your fault, and it’s likely a few tweaks will help you.

As you’ve suggested, abdominal fat isn’t good. If you can reduce that a little that should help, as should increasing your exercise. Get more walking in, go swimming - anything will help.

The 130g is a rough figure. As you’re not on any medication, don’t be too obsessed about counting every gram of carbs. It might be easier to just reduce the carbs in your diet and see how you go, reducing further if necessary. A good starting place is to write down an average day’s food for you pre-diagnosis, then look to see where you can reduce carbs and add extra green veg.
 
Hi there thanks for your info. Exercise wise I’m swimming about 4-5 miles a week now (admittedly this is relatively new, only been doing this much since May) and I garden/mow the lawn/loads of housework obvs.
I know my eating habits have been questionable for years but as I’m not struggling with weight I generally thought carb counting was for other people and not me. Also I was told I had a very low chance of developing diabetes despite the family history.
What’s the difference between net carbs/full carbs etc I’m a bit confused.
Also do you know if statins affect your readings? I’m on atorvastatin and ezetimibe. I have Diverticular disease too but luckily rarely have flare ups. And I have a heavily covered tongue (hideous sorry) but is that related too?
 
@Mrs Moo Net carbs is American. Ignore that. It’s (total) carbs you’re looking at. Look at any packet and see where they’re listed if you’re not sure.

I’m not sure about statins but I think I did read they can affect your blood sugar. You could check your particular statins. Your coated tongue could be thrush or just worse health due to higher blood sugars than ideal.
 
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Cheers thank you. Let’s hope I can deal with all of this in the next few months. M
 
I recently started,atoravasin and it made no noticable difference to by blood glucose level. As for carb counting, i either look on the packet, or, for stuff like fruit, with no packet, i just search fir it on sainsburys website (other shops are available) and look the carbs ip on the nutrition bit)
 
You are just under the point of getting a diabetes diagnosis so making those dietary changes of reducing your carbohydrate intake should be sufficient. Rather than look at it as no more than 130g per day look at it for the point of how many carbs per meal with a few for drinks and snacks if you need them. There are plenty of foods which are zero or nearly zero carbs so using them as the basis of your meals with small portions of any high carb foods.
Starting with a food diary of everything you eat and drink with an estimate of the carbs (not just sugar) will help you see where you can make some savings.
Have a look at the thread Food ideas with photos as there are posts of some days of meals which total less than 100g carb which is what @felina usually has.
Lots of ideas in this link https://lowcarbfreshwell.com/
 
I am new to this but all the advice you are given is very useful. I think you just need to decide what you usually eat and look at it from the carb side. The carb and calorie counter book is really helpful. For example, today for breakfast I had a full fat greek yoghurt, Tescos own, and some fruits of the forest. I don't always have breakfast. Lunch was smoked mackerel and salad with Sumac and Hellman's. I fancied fish for tea so had a Birds Eye cod with mixed vegetables with tartare sauce. I checked the fish in the book so I know the carbs and I am well below. I have not set a limit but know I am well under 100 per day. Rather than looking for a new 'diet', look at what you might normally eat and adjust. Obviously cut out the cakes, biscuits, rice, pasta and bread until you have got yourself sorted. Good luck
 
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