Just diagnosed with Type 2

[Steve1984]

Hello Everyone

My name is Steve, I'm 39 and have just been diagnosed with Type 2 diabetes with an Hbac1 level of 52. I am very overweight.

Since diagnosis two months ago I have lost two stone 2Ibs by making changes to my diet and cutting down certain things.

My GP gave me the chance to get the level down without any medication and I will go back again next month and hope its worked.

I know everybody is different but I was just wondering as a sort of rule of thumb what grams of sugar and carbs should I aim for in a day?

Also one of the things that's got me through my sweet cravings so far is diet or zero sugar drinks but I've seen somewhere the sweeteners in them are still bad. Should I avoid these too as I feel ill really struggle with that?

I've read lots of different things and obviously it's all a bit overwhelming. I haven't been testing my blood levels myself as of yet and will have lots of questions when I go for my first official review next month.

I'm hoping the changes I've made already will help the level reduce and stop the need for any medication moving forward.

I also have hypertension and take 20mg of ramipril for that so really need to sort it all out!

Thanks in advance for any help

Steve

 

[Drummer]

Hello @Steve1984 welcome to the forum.
If you are going to eat a low carb diet to try to reverse your type 2 then the good news is that often effortless weightloss and better blood pressure results as well.
It is far easier to work out what to eat and drink if you can check your blood glucose levels, so a meter is a good investment when first diagnosed.

 

[Steve1984]

Hello @Steve1984 welcome to the forum.
If you are going to eat a low carb diet to try to reverse your type 2 then the good news is that often effortless weightloss and better blood pressure results as well.
It is far easier to work out what to eat and drink if you can check your blood glucose levels, so a meter is a good investment when first diagnosed.

Thanks drummer I will look into getting one of those then. Do you have a recommendation of the best one to purchase?

 

[rebrascora]

Well done on your fantastic weight loss so far.

I too used diet drinks and sweets in the first few months for my sweet craving as I was basically a sugar addict at diagnosis. Ultimately you need to work towards eating and drinking less sweet stuff so that your tastes change and you are right that all that artificial sweetener can't be good for us. What I did was to start diluting the fizzy drinks with a bit of water. Initially I filled my glass an inch short of the top and topped up with water and gradually over a period of weeks, I stopped the fizzy drink a bit lower when filling the glass and topped it up with a bit more water. Now I usually just have an inch or so of the glass of diet fizzy drink and the rest water. It is enough to give the water a little flavour and sweetness but a dramatic reduction in the amount I was drinking. Even when I go to the pub, I ask for half a pint of diet cola in a pint glass and have it topped up with tap water and ice. It tastes like a treat to me because it is much more concentrated than I would have at home but not as sweet as full on diet cola.

 

[Leadinglights]

Unless you are particularly sensitive to sweeteners then diet drinks are usually fine for most people but you could try as an alternative sparking flavoured water.
52mmol/mol is not too far into the diabetes zone and good on your GP for giving you the opportunity to make dietary changes.
If you are looking for ideas for meals than have a look at this link. https://lowcarbfreshwell.com/
The suggested amount of carbs is no more than 130g carbs per day. Ignore the sugar as it is just a carb but metabolised more quickly by most people so people just take into account the total carbohydrate value in the nutritional information. I suppose it make sense if you are comparing two products with the same carb amount to choose the one with the lowest 'of which sugars'

 

[Leadinglights]

Well done on your fantastic weight loss so far.

I too used diet drinks and sweets in the first few months for my sweet craving as I was basically a sugar addict at diagnosis. Ultimately you need to work towards eating and drinking less sweet stuff so that your tastes change and you are right that all that artificial sweetener can't be good for us. What I did was to start diluting the fizzy drinks with a bit of water. Initially I filled my glass an inch short of the top and topped up with water and gradually over a period of weeks, I stopped the fizzy drink a bit lower when filling the glass and topped it up with a bit more water. Now I usually just have an inch or so of the glass of diet fizzy drink and the rest water. It is enough to give the water a little flavour and sweetness but a dramatic reduction in the amount I was drinking. Even when I go to the pub, I ask for half a pint of diet cola in a pint glass and have it topped up with tap water and ice. It tastes like a treat to me because it is much more concentrated than I would have at home but not as sweet as full on diet cola.

I think diluting the coke must be an acquired taste as I find if they put too much ice in the glass it is horrible.

 

[rebrascora]

I think diluting the coke must be an acquired taste as I find if they put too much ice in the glass it is horrible.

It is an acquired taste which is why I suggest cutting it down gradually at home.

I believe there are artificial sweeteners in a lot of the flavoured sparkling waters too so I do this diluting method with them also. I particularly like the Mexican Lime and Elderflower sold in Lidl, but now just an inch in the bottom of my glass and the remainder water saves me money, saves the environment from extra plastic bottles and saves me from consuming too much artificial flavouring/sweetener.

 

[Steve1984]

Well done on your fantastic weight loss so far.

I too used diet drinks and sweets in the first few months for my sweet craving as I was basically a sugar addict at diagnosis. Ultimately you need to work towards eating and drinking less sweet stuff so that your tastes change and you are right that all that artificial sweetener can't be good for us. What I did was to start diluting the fizzy drinks with a bit of water. Initially I filled my glass an inch short of the top and topped up with water and gradually over a period of weeks, I stopped the fizzy drink a bit lower when filling the glass and topped it up with a bit more water. Now I usually just have an inch or so of the glass of diet fizzy drink and the rest water. It is enough to give the water a little flavour and sweetness but a dramatic reduction in the amount I was drinking. Even when I go to the pub, I ask for half a pint of diet cola in a pint glass and have it topped up with tap water and ice. It tastes like a treat to me because it is much more concentrated than I would have at home but not as sweet as full on diet cola.

Hi Barbara

Thanks for the kind message and that sounds like a really good idea re the fizzy drinks. I have noticed that the less of the bad stuff I'm having the less of the cravings I am having. I'm determined to get the levels down through hard work as in my case my weight is such a big factor.

Thanks again

Steve

 

[Steve1984]

Unless you are particularly sensitive to sweeteners then diet drinks are usually fine for most people but you could try as an alternative sparking flavoured water.
52mmol/mol is not too far into the diabetes zone and good on your GP for giving you the opportunity to make dietary changes.
If you are looking for ideas for meals than have a look at this link. https://lowcarbfreshwell.com/
The suggested amount of carbs is no more than 130g carbs per day. Ignore the sugar as it is just a carb but metabolised more quickly by most people so people just take into account the total carbohydrate value in the nutritional information. I suppose it make sense if you are comparing two products with the same carb amount to choose the one with the lowest 'of which sugars'

Great thanks for the advice I will certainly take a look at the link. Do you happen to have a recommendation for a good food tracker app? Again I've tried some that aren't very user friendly. I don't mind paying for a decent one that I can enter everything into and track carbs etc. Thanks

 

[rebrascora]

Good on you for being so determined and it clearly shows with your weight loss so far. Over 2 stone in 2 months is really impressive and all the more so when you consider that period spans the festive season. Kudos to you! Good luck with your continuing progress.

 

[Leadinglights]

Great thanks for the advice I will certainly take a look at the link. Do you happen to have a recommendation for a good food tracker app? Again I've tried some that aren't very user friendly. I don't mind paying for a decent one that I can enter everything into and track carbs etc. Thanks

I personally have never used any apps being a bit of a technophobe. But there are quite a few that people use Nutracheck, MySugr, Carbs and Cals, some are free for the basics but others you have to pay for.
Hopefully you will get some recommendations.

 

[Steve1984]

Good on you for being so determined and it clearly shows with your weight loss so far. Over 2 stone in 2 months is really impressive and all the more so when you consider that period spans the festive season. Kudos to you! Good luck with your continuing progress.

Thank you

 

[Steve1984]

I personally have never used any apps being a bit of a technophobe. But there are quite a few that people use Nutracheck, MySugr, Carbs and Cals, some are free for the basics but others you have to pay for.
Hopefully you will get some recommendations.

Thanks for all your help

 

[Drummer]

Thanks drummer I will look into getting one of those then. Do you have a recommendation of the best one to purchase?

The one I got is from Spirit Healthcare, the Tee 2 + it is on their website. If you sign up and get an email confirmation that you are a diabetic you can then order free of VAT - if that is still the process, it is 7 years since I was diagnosed. The same meter appears to be working well now - I order a few strips for it from time to time to see how I am getting on.
There are other options, but some can be rather expensive. The Tee2 is one of the cheaper ones, but it has been no problem for me.

 

[everydayupsanddowns]

Hi Barbara

Thanks for the kind message and that sounds like a really good idea re the fizzy drinks. I have noticed that the less of the bad stuff I'm having the less of the cravings I am having. I'm determined to get the levels down through hard work as in my case my weight is such a big factor.

Thanks again

Steve

Welcome to the forum @Steve1984

And congratulations on your terrific weight loss from me too! Great to hear how determined you are to tackle your diabetes head-on, and it sounds like you are off to a flying start. I found it amazing how quickly my tastes changed after my diagnosis in my early 20s, and soon after things that I had hardly tasted as sweet before suddenly became almost unbearably sickly.

Another app that I see people mentioning is myfitnesspal. I think some of the apps are more US-based in their content, so that might be something to bear in mind?

Try not to be disheartened about your diagnosis, many people on the forum later reflect that their diagnosis became a catalyst which prompted them to make positive changes towards a healthier and more active life. Perhaps changes that they had been intending to make for years. Lots of members say they feel so much healthier and fitter since actively tackling their diabetes diagnosis, and that other long-standing niggles and health concerns are significantly improved.

Often you don’t realise how weary, worn down and lethargic you have been feeling. Erratic and elevated blood glucose levels can be exhausting and are linked with low mood, but this may have come on quite gradually. Making a few positive changes can give you more energy, a clearer mind, and a brighter outlook. Plus the regular checks you get after a diagnosis with diabetes mean that any potential problems may be spotted earlier, and can be sorted out sooner.

And losing weight has many many advantages over and above improving diabetes outcomes, so keep plugging away at that 🙂

 

[Steve1984]

Welcome to the forum @Steve1984

And congratulations on your terrific weight loss from me too! Great to hear how determined you are to tackle your diabetes head-on, and it sounds like you are off to a flying start. I found it amazing how quickly my tastes changed after my diagnosis in my early 20s, and soon after things that I had hardly tasted as sweet before suddenly became almost unbearably sickly.

Another app that I see people mentioning is myfitnesspal. I think some of the apps are more US-based in their content, so that might be something to bear in mind?

Try not to be disheartened about your diagnosis, many people on the forum later reflect that their diagnosis became a catalyst which prompted them to make positive changes towards a healthier and more active life. Perhaps changes that they had been intending to make for years. Lots of members say they feel so much healthier and fitter since actively tackling their diabetes diagnosis, and that other long-standing niggles and health concerns are significantly improved.

Often you don’t realise how weary, worn down and lethargic you have been feeling. Erratic and elevated blood glucose levels can be exhausting and are linked with low mood, but this may have come on quite gradually. Making a few positive changes can give you more energy, a clearer mind, and a brighter outlook. Plus the regular checks you get after a diagnosis with diabetes mean that any potential problems may be spotted earlier, and can be sorted out sooner.

And losing weight has many many advantages over and above improving diabetes outcomes, so keep plugging away at that 🙂

Thanks for the welcome and kind words Mike. You are exactly right re the diagnosis, I had known for many years after being diagnosed with hypertension that I needed to change my lifestyle and am annoyed with myself I didn't but I am trying to take positives from it and do already feel healthier and more determined than ever to get things sorted. I'm the lightest I've been in at least five years now so am hoping that will have a positive effect on my hbac1 at my first review.

I've now downloaded carbs and cals app which I will start using today. Everything I have done so far has been unaided and I've just made healthier choices.

Alcohol was a big one for me as I have a very stressful job so know that when it came to the weekend I was drinking way too much which I've cut right down on now.

I've only had a few over Xmas and I purchased Marstons Resolution which is only 3.5g carbs and 88 cals a bottle. I know that ideally I should cut alcohol out completely however cold turkey doesn't work for me I always work better with gradual change.

This forum is very helpful and has made me feel a bit better about things speaking with people in the same situation so very glad I've found it.


Thanks

 

[Leadinglights]

Thanks for the welcome and kind words Mike. You are exactly right re the diagnosis, I had known for many years after being diagnosed with hypertension that I needed to change my lifestyle and am annoyed with myself I didn't but I am trying to take positives from it and do already feel healthier and more determined than ever to get things sorted. I'm the lightest I've been in at least five years now so am hoping that will have a positive effect on my hbac1 at my first review.

I've now downloaded carbs and cals app which I will start using today. Everything I have done so far has been unaided and I've just made healthier choices.

Alcohol was a big one for me as I have a very stressful job so know that when it came to the weekend I was drinking way too much which I've cut right down on now.

I've only had a few over Xmas and I purchased Marstons Resolution which is only 3.5g carbs and 88 cals a bottle. I know that ideally I should cut alcohol out completely however cold turkey doesn't work for me I always work better with gradual change.

This forum is very helpful and has made me feel a bit better about things speaking with people in the same situation so very glad I've found it.


Thanks

Making manageable changes is better as really your chosen way has to be enjoyable otherwise it will not be sustainable, it has to become a new way of eating for life. So that needs to include your occasional beer, sounds as if you have found a good one there with the Marstons, so as long as you factor that into your carbs 'for the day' then why not.

 

[Steve1984]

Yes completely agree. As mentioned I've been doing things my own way until now and seems to be working with the weight loss but I am conscious I need to start testing which I haven't done yet. As of Sunday I've been not only watching my calories but also trying to stay under 130g of carbs which I'm finding very difficult. Does anyone have any tips? I'm still eating healthy and losong weight but it seems everything has hidden carbs in which I've not paid attention to previously so I'm struggling. Are there any low carb deserts or sweet snacks anyone can recommend? I'm not a bad cook but it seems like if you want any of these you have to cook from scratch which is hard when you work such long hours. Thanks for any help again.

 

[Leadinglights]

Yes completely agree. As mentioned I've been doing things my own way until now and seems to be working with the weight loss but I am conscious I need to start testing which I haven't done yet. As of Sunday I've been not only watching my calories but also trying to stay under 130g of carbs which I'm finding very difficult. Does anyone have any tips? I'm still eating healthy and losong weight but it seems everything has hidden carbs in which I've not paid attention to previously so I'm struggling. Are there any low carb deserts or sweet snacks anyone can recommend? I'm not a bad cook but it seems like if you want any of these you have to cook from scratch which is hard when you work such long hours. Thanks for any help again.

Low carb deserts can be sugarfree jelly with added berries and cream, Kvarg deserts, Greek yoghurt and berries.
You would be better to avoid sweet snacks and go for nuts or cheese. Nature Valley Protein nut bars are low carb, only 10g per bar.
Making bigger batches of chilis, curries, casseroles and freezing portions will give you home made ready meals for when you need quick a quick meal. Stir fries are good options for low carb.

 

[Steve1984]

Great, thanks for the tips, feeling a bit down about it all this week but need to push on