• 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.
  • We seem to be having technical difficulties with new user accounts. If you are trying to register please check your Spam or Junk folder for your confirmation email. If you still haven't received a confirmation email, please reach out to our support inbox: support.forum@diabetes.org.uk

Morning!

P

piw1uk

New Member
Relationship to Diabetes
At risk of diabetes
Pronouns
He/Him
Morning All,

Newbie here with a blood result that suggests I'm at prediabetic levels. Currently working my way through all the guidelines.

I joined here as I'm struggling with how to manage carbs and exercise as I cycle a lot.

Paul
 
Last edited:
Hi Paul, and welcome!
Great job taking the initiative to join the forum and start learning more - it can feel like a lot to take in at first, especially when you're already active and trying to figure out how things like carbs fit into your lifestyle.
As a keen cyclist, you're in a really good position - regular exercise like that can make a big difference in insulin sensitivity and glucose management. The tricky bit, as you’re finding, is balancing that with fuelling your rides properly, especially around longer or more intense sessions. You’re definitely not alone in navigating that - lots of people here have been through similar and are happy to share what’s worked for them.
You might find that pre-ride or mid-ride carbs are perfectly fine as long as you’re thoughtful with your overall intake and timing. I suggest you start by looking at your daily/weekly menu and seeing which choices are most 'carb-heavy' and how you could replace those? Those changes would need to be something you could stick to, so look for something that won't take the joy away from food and would still 'fuel you' for your rides.
Glad to have you here - don’t hesitate to ask questions as you go. You're doing really well by getting ahead of things now.
 
Many thanks.

I've got a finger prick monitor and doing tests first thing in the morning and in the evening a couple of hours after tea and keeping a food log. I'm also testing pre and post rides, and recording what energy bars/drinks and the total carbs I take during the ride. I'll get a CGM for a month to do an intense monitoring, but need to wait for the next pay cheque! Hopefully figure this out.
 
Some good ideas in this link for modifying your diet to reduce intake of carbohydrates, increasing protein and healthy fats. Choosing the right snacks to see you through your cycling without compromising blood glucose.
Good you have a monitor but pairs of readings are more useful in seeing if meals are too carb heavy, testing before you eat and after 2 hours looking for an increase of no more than 2-3mmol/l or 8-8.5mmol/l.
As you are only prediabetic some modest changes should be all that is needed as you are pretty active on the exercise front.
https://lowcarbfreshwell.com/
High protein nut bars like the Nature Valley, KIND or similar are low carb. Other snacks nuts, cheese, veg sticks with hummus could work for you.
Some people find exercise lowers blood glucose but other it will increase it so be careful what you read into your results.
 
Cheers for that. I'm going to start with the easy, low hanging fruit changes and just get some measurements. If the HBAC1 is still high, then start engaging with the NHS options.
 
piw1uk said:
Cheers for that. I'm going to start with the easy, low hanging fruit changes and just get some measurements. If the HBAC1 is still high, then start engaging with the NHS options.
Click to expand...
I adopted the principals in the Freshwell program and reduced my HbA1C from 50mmol/mol so just over the diabetic diagnosis threshold to 42 in 3 months and by making that my new way of eating reduced ita bit further where I still am 3 years on. Just had a recent test and am 41mmol/mol.
 
Last edited:
piw1uk said:
.... I'm struggling with how to manage carbs and exercise as I cycle a lot.

Paul
Click to expand...

Hi Paul,

You might find it easier to manage carbs and exercise if you keep track of your carbs and weight. Monitor glucose levels to the see the effects of foods and sleep.

Nicola Guess has a substack post about athletes and glucose levels. As I recall she says don't worry about them.

I use the free version of cronometer to track my calories and nutrients. It can estimate and record the calories you use during exercise. Your weight is a check on whether you have got the balance right.

Cronometer provides graphical displays of weight and calorie intake and expenditure over time. These would help you make adjustments over time. Something you need to try and get a feel for.
 
That cronometer does look good, but it doesn't integrate with Strava or Wahoo, which are my main apps and tech. I might still give it a go.
 
piw1uk said:
That cronometer does look good, but it doesn't integrate with Strava or Wahoo, which are my main apps and tech. I might still give it a go.
Click to expand...
I just look at the charts on the free version; all I need to stay on track. Maybe there is a way in th paid version to export the data in some way in a suitable format.

Good luck whatever you do!!!
 
piw1uk said:
Ooh, strava links with health connect and samsung health. Cronometer connects with those.
Loop hole!!
Click to expand...

Hehe! It’s always an interesting challenge trying to get your ‘ecosystem’ talking to each other!
 
You must log in or register to reply here.
Back
Top