Just diagnosed pre diabetic

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Toddyken

Toddyken

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At risk of diabetes
Hi, following blood tests for joint pain they have now told me I’m pre diabetic, also issue with my heart, .I’m 65 years old , consider myself fit, go to the gym 3 times a week also have a personal trainer, I try to get 10000 steps in daily,I feel really frustrated, I know I have an issue with bread & chocolate.I am going to be following the group for help,many thanks .
 
Hi Toddyken, welcome to the forum. You sound like you're doing the right things with your exercise, and I appreciate that it must be frustrating to find out you're pre diabetic.

I'm a terrible one for bread and chocolate, and lots of other things too, for instance, I'd never be able to eat just one chocolate hobnob, so I don't have them in the house.

The good thing is that if you can look at your diet and perhaps lose a tiny bit of weight, you can potentially reverse back from the pre diabetes zone. There's information on the main Diabetes UK site that covers this, and suggests losing 5% of your body weight.

Do you think you can keep a food diary for a week or two and see what tweaks you can make? Maybe think about changing one meal a day and have a half sized portion for that, so instead of two slices of buttered toast for breakfast, maybe just have one slice, and an apple? Or have a bowl of soup for lunch, instead of your normal lunch. You won't need to make massive changes, just think what you can swap out.
Best wishes, Sarah
 
Hi Sarah,,I’m determined to beat this ‘pre diabetes’.I’ve started back on My Fitness Pal which wasn't an easy decision,I know in the past that’s the way to go to lose the weight and keep carbs , fat and protein on track ,obviously calorie counting. I’ve had no chocolate today , had a little rice pudding pot instead. I just really need to get my head round it, it’s all came as a bit of a shock tbh , I’m having a few tests on my heart,,, where has that come from.…Looks like this group is going to be a great help.
 
Toddyken said:
Hi Sarah,,I’m determined to beat this ‘pre diabetes’.I’ve started back on My Fitness Pal which wasn't an easy decision,I know in the past that’s the way to go to lose the weight and keep carbs , fat and protein on track ,obviously calorie counting. I’ve had no chocolate today , had a little rice pudding pot instead. I just really need to get my head round it, it’s all came as a bit of a shock tbh , I’m having a few tests on my heart,,, where has that come from.…Looks like this group is going to be a great help.
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Calorie counting reversed my diabetes.
 
Welcome to the forum
You probably only need a few adjustments to your diet, but people sometimes do have a misapprehension that it is just things like chocolate that is the problem and a small amount of a dark chocolate is probably less carbohydrate than a rice pot which not only has sugar but rice which is high carb.
Those food which have been pushed as being healthy options are not so for people with Type 2 diabetes or prediabetic where the body struggles to cope with all carbohydrates like bread, potatoes, rice, pasta, breakfast cereals, pastry, tropical fruits as well as the more obvious cakes, biscuits and sugary dringk including fruit juice.
In your case reducing portions of the high carb foods and basing meals on meat, fish, eggs, cheese, dairy and vegetables and salads with fruits like berries though apples, pears, melon and oranges are probably ok in moderation.
Have a look at this link for some meal ideas which would be low carb. https://lowcarbfreshwell.co.uk/
 
Hi @Toddyken,

Are you in England? If so, you might be abe to do the Healthier You: NHS Diabetes Programme.

I have been fairly recently been diagnosed with pre-diabetes myself - late December 2022! My GP Surgery has referred me to the Healthier You: NHS Diabetes Programme. I was able to choose a time, start date & location which is best for me. Maybe you should look into this for yourself? There is more about the programme on the main site I think & I think the NHS site too. I think for some people are able to refer themselves. If not, your GP might be able to refer you to it!

NHS England » NHS Diabetes Prevention Programme (NHS DPP)​


www.england.nhs.uk
www.england.nhs.uk

I can't really say how I finding the programme as I'm having started it yet! Sorry! I will be starting it in April.

Blue-16
 
Leadinglights said:
Welcome to the forum
You probably only need a few adjustments to your diet, but people sometimes do have a misapprehension that it is just things like chocolate that is the problem and a small amount of a dark chocolate is probably less carbohydrate than a rice pot which not only has sugar but rice which is high carb.
Those food which have been pushed as being healthy options are not so for people with Type 2 diabetes or prediabetic where the body struggles to cope with all carbohydrates like bread, potatoes, rice, pasta, breakfast cereals, pastry, tropical fruits as well as the more obvious cakes, biscuits and sugary dringk including fruit juice.
In your case reducing portions of the high carb foods and basing meals on meat, fish, eggs, cheese, dairy and vegetables and salads with fruits like berries though apples, pears, melon and oranges are probably ok in moderation.
Have a look at this link for some meal ideas which would be low carb. https://lowcarbfreshwell.co.uk/
Click to expand...
Leadinglights said:
Welcome to the forum
You probably only need a few adjustments to your diet, but people sometimes do have a misapprehension that it is just things like chocolate that is the problem and a small amount of a dark chocolate is probably less carbohydrate than a rice pot which not only has sugar but rice which is high carb.
Those food which have been pushed as being healthy options are not so for people with Type 2 diabetes or prediabetic where the body struggles to cope with all carbohydrates like bread, potatoes, rice, pasta, breakfast cereals, pastry, tropical fruits as well as the more obvious cakes, biscuits and sugary dringk including fruit juice.
In your case reducing portions of the high carb foods and basing meals on meat, fish, eggs, cheese, dairy and vegetables and salads with fruits like berries though apples, pears, melon and oranges are probably ok in moderation.
Have a look at this link for some meal ideas which would be low carb. https://lowcarbfreshwell.co.uk/
Click to expand...
Thanks , you’re spot on , although I was thinking it’s just a small pot, was probably not to right choice.I welcome any honest advice .I’ll look at that website.
 
Blue-16 said:
Hi @Toddyken,

Are you in England? If so, you might be abe to do the Healthier You: NHS Diabetes Programme.

I have been fairly recently been diagnosed with pre-diabetes myself - late December 2022! My GP Surgery has referred me to the Healthier You: NHS Diabetes Programme. I was able to choose a time, start date & location which is best for me. Maybe you should look into this for yourself? There is more about the programme on the main site I think & I think the NHS site too. I think for some people are able to refer themselves. If not, your GP might be able to refer you to it!

NHS England » NHS Diabetes Prevention Programme (NHS DPP)​


www.england.nhs.uk
www.england.nhs.uk

I can't really say how I finding the programme as I'm having started it yet! Sorry! I will be starting it in April.

Blue-16
Click to expand...
Thanks Blue-16, yes I’m in the UK and I think she has sent me that link , I’m just trying to take it in. I’ll check it out .
 
Hi, I'm another just DX pre-DB (and it came as an unwelcome NY present!) I knew I'd gained weight during the Covid years, and hadn't rejoined the gym that stopped during lockdown, and had got greedier over high GI carbs (crumpets for tea, etc), so I was prepared for 2023 to be my 'get fit again' year, but the pre-DB DX has definitely been a shot across the bows!

In terms of adjusting diet to something anti-DB, do you think the issue is a fear of feeling hungry if you don't eat starchy carbs? If that is in the mix, then do please be aware that if you increase your protein intake (kidney function etc allowing), the great thing is that protein does stop or reduce hunger pangs. Pre-Covid my 'standard' diet was meat/fish and fibre - a generous portion of protein, and as much fibrous veg (broccoli, cabbage etc) as I needed to make a 'meal' without having rice/potatoes etc. I can genuinely say I wasn't hungry on that.

However, the other reason for eating high GI foods, and sweet things, is 'comfort eating' (women are very good at that!!!), and that can be a real problem. Again, I found that trying to identify my vulnerable times (eg, tea-time!) and then maybe doing something like having a bowl of museli even (low GI and yes, a bit sweet, but also nutty/fatty) could help get me through till dinner.

I also tried to make life worth living (!) by allowing myself post-dinner 'treats' - usually quite high-fat, like chocolate or icecream, or creamy puds, but with only some starch (if at all) though of course quite a lot of sugar.

All that 'moderation' just fell by the wayside during covid alas, and it was back to crumpets and cake and bread and butter puds etc etc (sigh), not to mention pasta and rice....

What I'm doing now, to try and break the carb-habit, is to shift my calories into fat, not as much as the cals in carbs (ie, I am reducing my cals overall). Fat does 'satiate', just as protein does, so it does damp down the hunger pangs. I can't have 'sweet fat' (eg, icecream!), but I can have 'salt fat' (eg, mayonaise on salads)

If starch carbs really are hard to drop, then of course the best is to shift to low-GI starch. I did that as my first stage, and instead of crumpets had wholemeal/wholegrain toast with butter (and only a bit of marmalade!)

As others are saying, whatever one can do to cut back, adjust here and there, substitute one better thing for one worse thing (eg, brown rice for white, baked potatoes for mash), is worth it. Every little helps, and I think it also helps not just physically with your body, but mentally and psychologically - it helps to identify oneself as someone capable of making changes. In control!!!
 
There are some rather nice low carb breads to make if you are into baking.
It is the sugar in chocolate bars which is the main problem - I get the 95% cocoa chocolate from Lidl.
Making swaps to reduce the main carb sources might be all that you need to do. I use swede instead of potato, cauliflower instead of rice and I reduced a Hba1c of 91 down to the top end of normal, so you have probably got a lot more lee way than me as you have been found early in the process so it should be an easier matter to put into reverse.
I find the low carb options tastier than 'normal' foods/
Cauliflower cheese, curry with cauliflower, 'bubble and squeal' - mashed swede with eggs beaten in, fried and then served with bacon - I bought a camper van recently and I get requests for breakfasts.
 
There is a lot to take in but I know I’ll get there, I’m 3 days in of food choices, so far so good,my first change is the toast & butter for breakfast which is my favourite meal, I always have brown bread so I’m thinking if I get desperate I can have that ,but for now I’m changing to Porridge Oats and Alpro milk, I don’t particularly enjoy yogurt and fruit but that may be something I need to consider , this site is going to be a godsend, thank you very much for the support so far.
 
Toddyken said:
There is a lot to take in but I know I’ll get there, I’m 3 days in of food choices, so far so good,my first change is the toast & butter for breakfast which is my favourite meal, I always have brown bread so I’m thinking if I get desperate I can have that ,but for now I’m changing to Porridge Oats and Alpro milk, I don’t particularly enjoy yogurt and fruit but that may be something I need to consider , this site is going to be a godsend, thank you very much for the support so far.
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I'm not sure swapping toast for oats is a better option, unless you are really careful with your portion size.
You would be better having some eggs on your toast as adding some protein and fat will help fill you up.
 
Toddyken said:
There is a lot to take in but I know I’ll get there, I’m 3 days in of food choices, so far so good,my first change is the toast & butter for breakfast which is my favourite meal, I always have brown bread so I’m thinking if I get desperate I can have that ,but for now I’m changing to Porridge Oats and Alpro milk, I don’t particularly enjoy yogurt and fruit but that may be something I need to consider , this site is going to be a godsend, thank you very much for the support so far.
Click to expand...
There are quite a few low carb breads on the market now but some of them can be quite pricey as you can only buy them online and only small batches are made and the slices can be really quite small. However, the major supermarkets do stock some (LivLife in Waitrose, HiLo in Sainsburys). My favourite currently is Warburton's Danish Lighter Wholemeal Bread. The slices are pretty much normal sized, only 55 calories a slice and 9g of carb per slice. It also tastes like normal bread with the 'proper' texture (some low carb bread is somewhat chewy) and tastes good toasted. I have a blood glucose monitor and test before every meal and 2hrs after to see what spikes my blood, and it's all good with the Warburton Danish but, as ever, Your Mileage May Vary.
 
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Leadinglights said:
I'm not sure swapping toast for oats is a better option, unless you are really careful with your portion size.
You would be better having some eggs on your toast as adding some protein and fat will help fill you up.
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I love eggs, thanks for your advice .
 
LydiaDustbin said:
There are quite a few low carb breads on the market now but some of them can be quite pricey as you can only buy them online and only small batches are made and the slices can be really quite small. However, the major supermarkets do stock some (LivLife in Waitrose, HiLo in Sainsburys). My favourite currently is Warburton's Danish Lighter Wholemeal Bread. The slices are pretty much normal sized, only 55 calories a slice and 9g of carb per slice. It also tastes like normal bread with the 'proper' texture (some low carb bread is somewhere chewy) and tastes good toasted. I have a blood glucose monitor and test before every meal and 2hrs after to see what spikes my blood, and it's all good with the Warburton Danish but, as ever, Your Mileage May Vary.
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Thank you re bread, I’m hoping I don’t have to make any drastic changes , I’m not at the stage where I’m testing yet,, hope I can avoid that.
 
Toddyken said:
Thank you re bread, I’m hoping I don’t have to make any drastic changes , I’m not at the stage where I’m testing yet,, hope I can avoid that.
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The thing is that monitoring your blood glucose via fingerpricking will give you the information you need in order to decide what to cut out of your diet. I'm also currently pre diabetic (HbA1c of 46 in January) and following advice on this forum, I got myself a Gluco Navii monitor at the beginning of February to test before & 2hrs after eating every single meal. The idea behind using diet to reverse a diabetes diagnosis is that you stop eating the foods that spike your blood glucose, but how do you know which foods do this unless you test before and after eating them?

Not everyone is the same - some diabetics can eat bananas safely, for others it spikes their blood wildly (my blood doesn't like them), ditto pasta, potatoes, etc. But you're very unlikely to know this if you don't test. I'm now keeping a list of the meals I can safely eat and those that I really should avoid. I would highly recommend doing this as it's very good knowledge to have.
 
If you invest in a Blood Glucose meter then you can test which foods your own body prefers, but in general meat (even fatty meat like bacon), fish, eggs, full fat dairy and veg in the cabbage/broccoli family are great for controlling T2D as well as celery, celeriac and other low carb veg.
No need for most of us to count calories when eating low carb. Just eat until you are full and you not only reduce your blood glucose, but you have a slightly better than 50% chance of losing weight too. I went from over 12st to just 10st in around 6 months when: A). only overweight (not fat) in the first place. and B). Not actually trying to lose weight and C). Doing exactly the same exercise and D). Never feeling hungry - my body just used its own body fat as fuel instead of eating lots of carbs which increase insulin wand thus stores any excess glucose as more body fat.
 
LydiaDustbin said:
The thing is that monitoring your blood glucose via fingerpricking will give you the information you need in order to decide what to cut out of your diet. I'm also currently pre diabetic (HbA1c of 46 in January) and following advice on this forum, I got myself a Gluco Navii monitor at the beginning of February to test before & 2hrs after eating every single meal. The idea behind using diet to reverse a diabetes diagnosis is that you stop eating the foods that spike your blood glucose, but how do you know which foods do this unless you test before and after eating them?

Not everyone is the same - some diabetics can eat bananas safely, for others it spikes their blood wildly (my blood doesn't like them), ditto pasta, potatoes, etc. But you're very unlikely to know this if you don't test. I'm now keeping a list of the meals I can safely eat and those that I really should avoid. I would highly recommend doing this as it's very good knowledge to have.
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Some excellent words of wisdom from a newbie to it all.
It really does give you the tools to manage your condition.
I liken it to driving your car if you didn't have a speedometer, guessing just wouldn't hack it most of the time and you would end up with many speeding tickets.
 
Porridge is both good for us and comforting too, especially in winter. If you have it for breakfast (or simply raw as oat/smuseli!) you can then save your low GI bread as a teatime treat?

Eggs are definitely a godsend in low-carb diets! (If one likes them of course)
 
Drummer, good idea about the high cocoa chocolate - and it is supposed to be good for you anyway, though I can't remember why (good for the heart?)

Yes, I was using root veg as substitutes for potatoes, but right now I worry they are too high starch/sugar while I try and drive down my Hb1Ac count - but want to put them back in my diet if (!) I get better results. They are certainliy very satiating, and that is their advantage I think - you know you've eaten a 'proper' meal!

Cauliflower is still on my menu - and this week I had a no-flour caul cheese which was really just boiled/steamed cauli, sprinkled with cheddar, and grilled, and eaten with a couple of slices of bacon. So much easier than making a white sauce too!
 
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