Need advice on food choices

[JR97]

Hi all,

I was officially diagnosed with type 2 diabetes on christmas eve (great timing, eh) and on January 2nd I started making changes (I wanted to enjoy christmas!)

I have cut out all processed sugar, I generally eat 2 pieces of fruit a day (apple and banana), I stopped drinking coke, eating chocolate and having sugar in my coffee, and I extended my daily walks with my dog from 20mins to 35-45mins and within the first week I lost 4 inches off my belly! I have been trying to lose weight since leaving university (I'm 24) and I had lost 6-7 inches in 6 months since I've been home, so to cut out sugar and then lose another 4 inches in just a week compared to 6-7 in 6 months was a huge shock.

However, I still have some sugar cravings and I am currently finding satisfaction in Miller Light yoghurts, they are 160g pots but the nutritional information says per 100g (its unreal that they are able to get away with that). And its 6g of sugar per 100g of yoghurt, so about 10g of sugar per pot. This is the only sugar I am consciously eating but I don't know if just by having that it is completely ruining everything else I am doing?

Also, I am drinking Tango Dark Berry Sugar free fizzy drinks every day to help with the cravings, and my nurse said that any sugar free drinks are generally ok, but I just wanted to make sure and need some support/encouragement I guess?

I still have cravings, for chocolate mainly, but what things do you all use to satisfy sweet cravings when they just won't go away by themselves?

Thanks,
James

EDIT: Oops I forgot to mention cutting down on carbs too. I have been switching from white bread to brown/wholemeal bread, from white rice to brown rice, having significantly less potatoes and reducing pasta too, and substituting to wholemeal pasta. Basically anything with wheat flour I've been avoiding.

 

[Inka]

Welcome @JR97 🙂 It’s not just sugar that Type 2s need to watch, it’s all carbs including savoury ones like bread, pasta, potatoes, etc. You’ve made a very good start by the sound of things, but just be aware of the total carbs in foods (not just sugar).

 

[Lily123]

That’s great weight loss! It’s carbohydrates you need to cut down on and not just sugar.

 

[Lily123]

Oops, we were typing at the same time @Inka

 

[Inka]

Sugar-free jelly is good for a sweet treat. You could also try some berries rather than the banana as berries are lower carb. Plain full-fat Greek yoghurt is nice with some berries.

 

[JR97]

Welcome @JR97 🙂 It’s not just sugar that Type 2s need to watch, it’s all carbs including savoury ones like bread, pasta, potatoes, etc. You’ve made a very good start by the sound of things, but just be aware of the total carbs in foods (not just sugar).

thanks, I have been I just didnt need as much advice on other carbs so I didnt mention them, but i've edited the original post to reflect better now 🙂

 

[Windy]

Hi James, welcome to the forum. Sorry to hear about your diagnosis and it's terrible Xmas timing.
The nutrition information on food is pretty much always per 100g, so I suspect it's a government/Food standards agency thing. My maths has improved loads since I found out I'm diabetic, working out how many grams of carbohydrates are in portions of food!
Well done on your weight loss - sounds like it's moving in the right direction.
I used to have quite a sweet tooth, but I've gone cold turkey on sweet stuff, and have blueberries, raspberries and blackberries as a treat, and I seem to have lost my sweet tooth to a large extent.
If you are craving sweet food, Sugarfreelondoner has loads of recipes which are low carb, and I believe sugar free - how confident are you at baking?
Or search for keto dessert recipes (you don't need to eat keto, but they're low carb and low sugar). I think some people eat Nature valley protein bars, but I've not tried them.
Hopefully you find something to satisfy your sweet food cravings.

 

[JR97]

Hi James, welcome to the forum. Sorry to hear about your diagnosis and it's terrible Xmas timing.
The nutrition information on food is pretty much always per 100g, so I suspect it's a government/Food standards agency thing. My maths has improved loads since I found out I'm diabetic, working out how many grams of carbohydrates are in portions of food!
Well done on your weight loss - sounds like it's moving in the right direction.
I used to have quite a sweet tooth, but I've gone cold turkey on sweet stuff, and have blueberries, raspberries and blackberries as a treat, and I seem to have lost my sweet tooth to a large extent.
If you are craving sweet food, Sugarfreelondoner has loads of recipes which are low carb, and I believe sugar free - how confident are you at baking?
Or search for keto dessert recipes (you don't need to eat keto, but they're low carb and low sugar). I think some people eat Nature valley protein bars, but I've not tried them.
Hopefully you find something to satisfy your sweet food cravings.

Thats so useful thank you, I have had a dramatic drop off in cravings, but they still come up time to time and I am using this to find if theres other ways to handle it rather than just deprive myself. I will look into Nature valley protein bars, and I am competent at baking so I will take a look there too, thank you for your help 🙂

 

[trophywench]

I can assure you that carbs (and other things) per 100g is a distinct improvement on not telling us any of that info whatsoever so having to always try and get a clue from somewhere else, especially before they invented the internet!!

One egg sized potato = 10g carb. So - is that a chicken's egg, and ostrich's or a quail's? Approx 7 chips is 10g. 1 heaped tablespoon of peas. I small thin slice of bread. A third of a banana or an apple. 1 digestive biscuit. 2 cream crackers. One and a half plums. All info contained on the Roneo'ed sheets of foolscap given to the newly diagnosed diabetic in 1972.

 

[Windy]

And there's a thread on keto baking which is probably helpful too.

 

[Windy]

I can assure you that carbs (and other things) per 100g is a distinct improvement on not telling us any of that info whatsoever so having to always try and get a clue from somewhere else, especially before they invented the internet!!

One egg sized potato = 10g carb. So - is that a chicken's egg, and ostrich's or a quail's? Approx 7 chips is 10g. 1 heaped tablespoon of peas. I small thin slice of bread. A third of a banana or an apple. 1 digestive biscuit. 2 cream crackers. One and a half plums. All info contained on the Roneo'ed sheets of foolscap given to the newly diagnosed diabetic in 1972.

Good lord, that must have made it difficult. I get frustrated that Lidl don't put nutrition information on their website, I will remind myself that it's loads easier now (with google) compared to 1972 information levels!

 

[Leadinglights]

Thats so useful thank you, I have had a dramatic drop off in cravings, but they still come up time to time and I am using this to find if theres other ways to handle it rather than just deprive myself. I will look into Nature valley protein bars, and I am competent at baking so I will take a look there too, thank you for your help 🙂

The Nature Valley protein bars are good but also KIND or shop own, Morrisons Nut and sea salt bars at 7.6g carb per bar.
You might like the Kvarg deserts which are high protein low carb low fat at less than 5g carb per 100g instead of the Muller light or Full fat Greek yoghurt with berries. The higher fat will help you not to feel hungry. You could try low carb or keto muffins which can be made sweet or savoury if you are good at baking.
Many people find substitutions for some of the high carb staples using cauliflower rice, celeriac, butternut squash and edamame bean or black bean pasta as they are all lower carb.

 

[Drummer]

Sorry @JR97 but sugar from fruit is still sugar, and the starches are all carbohydrate too - they all need to be counted, even if they are brown rather than white. The brown version is supposed to be 'healthier' of course, but they do not contain less carbohydrate.

 

[JR97]

Sorry @JR97 but sugar from fruit is still sugar, and the starches are all carbohydrate too - they all need to be counted, even if they are brown rather than white. The brown version is supposed to be 'healthier' of course, but they do not contain less carbohydrate.

I am aware of this, I have been cutting down as well as making the switches 🙂

 

[JR97]

The Nature Valley protein bars are good but also KIND or shop own, Morrisons Nut and sea salt bars at 7.6g carb per bar.
You might like the Kvarg deserts which are high protein low carb low fat at less than 5g carb per 100g instead of the Muller light or Full fat Greek yoghurt with berries. The higher fat will help you not to feel hungry. You could try low carb or keto muffins which can be made sweet or savoury if you are good at baking.
Many people find substitutions for some of the high carb staples using cauliflower rice, celeriac, butternut squash and edamame bean or black bean pasta as they are all lower carb.

thank you for all the advice/tips!