New at risk of diabetes

[piggely1]

Hello everybody. Really glad to have found this forum. I'm a newly-diagnosed as at risk of diabetes (43). I'm a vegetarian and rely far too much on carbohydrates in my diet, so I know that I'll have to change that (somehow). I need to lose weight too (maybe 2 stone) and I'm hoping to start by losing 10% of my weight, about 17 pounds. I'm very confused as to what to eat and the effect of it all on the glucose levels. I do feel and have experienced carbs chasing carbs chasing carbs until the end of time so want to get away from all that. Is there anybody who might be able to give advice about what to eat as a vegetarian? Anything I can read, find, buy? Thank you so much, it's brilliant to have found this forum and to be able to be in contact with people who are in the same boat.

 

[Leadinglights]

Welcome to the forum
There are quite a few people here who are vegetarian and although it may be a bit more tricky as the foods people rely on as being low/zero carb are off your menu. But basing meals on eggs, cheese, dairy and good choices of pulses or the plant based foods with vegetables, salads and fruits like berries should still give you plenty of options. As you are only 'at risk' then modest changes should be sufficient with maybe cutting out cakes, biscuits, sugary drinks including fruit juice.
There are recipes in the FOOD forum for veggie meals or search the internet for low carb or keto veggie recipes.
This link may help you to glean some useful ideas with a few do's and don'ts but it is focussed on people with an actual diagnosis of diabetes but should give you some information about the basics. https://lowcarbfreshwell.co.uk/
There are some lower carb alternatives to pasta, I use black bean or edamame bean pasta and people use cauliflower rice rather than rice and swede, celeriac or butternut squash instead of potatoes but those are probably all vegetables you are familiar with. Berries are lower carb fruits with tropical fruits being the highest.
The book or app Carbs and Cals is a good resource for giving the carb values of a whole range of foods so would help you make better choices. You might get some surprises.
But don't forget small changes may be all that is needed and if you can increase your exercise a bit that also will help.

 

[piggely1]

Welcome to the forum
There are quite a few people here who are vegetarian and although it may be a bit more tricky as the foods people rely on as being low/zero carb are off your menu. But basing meals on eggs, cheese, dairy and good choices of pulses or the plant based foods with vegetables, salads and fruits like berries should still give you plenty of options. As you are only 'at risk' then modest changes should be sufficient with maybe cutting out cakes, biscuits, sugary drinks including fruit juice.
There are recipes in the FOOD forum for veggie meals or search the internet for low carb or keto veggie recipes.
This link may help you to glean some useful ideas with a few do's and don'ts but it is focussed on people with an actual diagnosis of diabetes but should give you some information about the basics. https://lowcarbfreshwell.co.uk/
There are some lower carb alternatives to pasta, I use black bean or edamame bean pasta and people use cauliflower rice rather than rice and swede, celeriac or butternut squash instead of potatoes but those are probably all vegetables you are familiar with. Berries are lower carb fruits with tropical fruits being the highest.
The book or app Carbs and Cals is a good resource for giving the carb values of a whole range of foods so would help you make better choices. You might get some surprises.
But don't forget small changes may be all that is needed and if you can increase your exercise a bit that also will help.

Thanks so much Leadinglights - this info is very helpful. I love teh idea of cauliflower rice instead of rice and I've never heard ot black bean or endamame bean pasta, sounds intriguing, I'll investigate! Thank you too for saying that modest and small changes might make the difference. I'll have a look on the Food forum too. Thanks so much Leadinglights - I'm feeling hopeful now!🙂

 

[Leadinglights]

Thanks so much Leadinglights - this info is very helpful. I love teh idea of cauliflower rice instead of rice and I've never heard ot black bean or endamame bean pasta, sounds intriguing, I'll investigate! Thank you too for saying that modest and small changes might make the difference. I'll have a look on the Food forum too. Thanks so much Leadinglights - I'm feeling hopeful now!🙂

You can usually find the pasta in the Free From section as it is gluten free. More expensive that normal pasta and doesn't need as much cooking.

 

[piggely1]

You can usually find the pasta in the Free From section as it is gluten free. More expensive that normal pasta and doesn't need as much cooking.

That's brilliant, thank you so much for your help and advice - I'll have a look today

 

[Inka]

Hello everybody. Really glad to have found this forum. I'm a newly-diagnosed as at risk of diabetes (43). I'm a vegetarian and rely far too much on carbohydrates in my diet, so I know that I'll have to change that (somehow). I need to lose weight too (maybe 2 stone) and I'm hoping to start by losing 10% of my weight, about 17 pounds. I'm very confused as to what to eat and the effect of it all on the glucose levels. I do feel and have experienced carbs chasing carbs chasing carbs until the end of time so want to get away from all that. Is there anybody who might be able to give advice about what to eat as a vegetarian? Anything I can read, find, buy? Thank you so much, it's brilliant to have found this forum and to be able to be in contact with people who are in the same boat.

@piggely1 You could look at some vegetarian and vegan meals that have less carbs, eg I make a really nice bean chilli that has a very small amount of rice cooked in it. Having that with green veg or a salad keeps the carbs low. There are also great vegan salads that feature quinoa and kale. The kale and other additions bulk out the quinoa, so, again, the carbs are reduced yet the meal is still a proper size and filling.

Something like tofu stir fry will have very few carbs if you don’t have it with noodles or choose to have a smaller portion of them. Soup can be low carb, as can many salads. Go for flavour over carbs, and fill your plate with non-carby plant foods.

Try out some new recipes by borrowing books from your local library. The How Not To Die cookbook is generally low carb and veggie. Joel Fuhrman has lots of plant-based recipes on his website and also has recipe books. Most of the Oh She Glows recipes have nutritional information so you can choose lower carb ones. Also, if you do have the bean/pulse pastas mentioned above, remember portion sizes. Have less (weigh it) and fill the gap on your plate with extra salad or veg. Simple, small, sustained changes can have a big effect if you keep them up over time. Look at it as an exciting new way of eating, trying new recipes and new foods, rather than a diet.

 

[piggely1]

@piggely1 You could look at some vegetarian and vegan meals that have less carbs, eg I make a really nice bean chilli that has a very small amount of rice cooked in it. Having that with green veg or a salad keeps the carbs low. There are also great vegan salads that feature quinoa and kale. The kale and other additions bulk out the quinoa, so, again, the carbs are reduced yet the meal is still a proper size and filling.

Something like tofu stir fry will have very few carbs if you don’t have it with noodles or choose to have a smaller portion of them. Soup can be low carb, as can many salads. Go for flavour over carbs, and fill your plate with non-carby plant foods.

Try out some new recipes by borrowing books from your local library. The How Not To Die cookbook is generally low carb and veggie. Joel Fuhrman has lots of plant-based recipes on his website and also has recipe books. Most of the Oh She Glows recipes have nutritional information so you can choose lower carb ones. Also, if you do have the bean/pulse pastas mentioned above, remember portion sizes. Have less (weigh it) and fill the gap on your plate with extra salad or veg. Simple, small, sustained changes can have a big effect if you keep them up over time. Look at it as an exciting new way of eating, trying new recipes and new foods, rather than a diet.

Oh Inka thank you, what a very positive and encouraging message! I’ll definitely have a look for that cookery book and remember what you’ve said about portion sizes of the other pastas too, thank you.
You’re right - looking at it in an exciting way rather than ‘I’ve had my last Cornetto’ is so much better, I’ll delve down for my positive mind set!
I’d love your bean chilli recipe if you’re able to share it Inka - thank you again for your encouragement and positivity

 

[Inka]

Hi @piggely1 I’ll dig out the bean chilli recipe either tonight or possibly tomorrow for you 🙂

 

[piggely1]

Inka that would be fab! Thanks so much. No rush at all

 

[Mrs Mimoo]

Thanks so much Leadinglights - this info is very helpful. I love teh idea of cauliflower rice instead of rice and I've never heard ot black bean or endamame bean pasta, sounds intriguing, I'll investigate! Thank you too for saying that modest and small changes might make the difference. I'll have a look on the Food forum too. Thanks so much Leadinglights - I'm feeling hopeful now!🙂

Thereis also livlife bread (only 3g of carbs a slice) from waitrose, and 'slimpasta' which is available on amazon and at Holland and Barrat, which is 21calories a portion ! Pasta (real pasta) is about 300 calories. Worth looking for.

 

[Inka]

@piggely1 Here we are. I sometimes use fresh chilli. Adjust the seasoning/chilliness to taste. I eat it as it is with some cooked broccoli as a side, but you could have it with a green salad and a dollop of soured cream. It tastes even better the second day, and freezes well.

Chilli Bean Casserole

Ingredients​

• Red kidney beans - 400g tin
• Onion - × 1 (large)
• Mixed vegetables (green pepper, carrot) - 225 g total weight
• Garlic - × 1 clove
• Chopped Tomatoes (tinned) - 400 g
• Bulgar wheat - 50 g (or 50g white rice - try both and see which you prefer)
• Red wine - 3 tbsp
• Olive oil - 1 tbsp
• Dried basil - 0.5 tsp
• Ground cumin - 0.5 tsp
• Cayenne pepper - 0.25 tsp
• Chilli powder or paprika 0.25 tsp
• Tomato puree - 2 tbsp
• Vegetable stock - 570 ml (additional stock may be required to adjust the consistency)
• Lemon to squeeze over to serve (optional)

Preparation​

Finely chop the onion. Crush the garlic. Chop the vegetables (don’t slice the carrot too thickly as it needs to soften nicely in the oven)

Instructions

Preheat oven to 180°

1. Gently fry the onion and garlic until translucent, in a casserole or large saucepan
2. Add the vegetables, beans, basil, cumin, cayenne and chilli powder
3. Mix well and fry for 5 min so that the carrot has softened.
4. Add the tomatoes,tomato puree, bulgar wheat (or rice) and 570 ml of the stock. (It will look very liquid-y but this reduces a lot as it cooks and concentrates down to a rich tomatoey sauce.)
5. Bring to the boil and then transfer to a casserole with a lid
6. Place in the oven at 180°C and cook for 50-60mins.
7. Use additional stock to adjust for the desired consistency if it dries out during cooking.
8. Remove from the oven and season with salt and freshly ground black pepper and a few squeezes of fresh lemon juice if desired.

 

[piggely1]

@piggely1 Here we are. I sometimes use fresh chilli. Adjust the seasoning/chilliness to taste. I eat it as it is with some cooked broccoli as a side, but you could have it with a green salad and a dollop of soured cream. It tastes even better the second day, and freezes well.

Chilli Bean Casserole

Ingredients​

• Red kidney beans - 400g tin
• Onion - × 1 (large)
• Mixed vegetables (green pepper, carrot) - 225 g total weight
• Garlic - × 1 clove
• Chopped Tomatoes (tinned) - 400 g
• Bulgar wheat - 50 g (or 50g white rice - try both and see which you prefer)
• Red wine - 3 tbsp
• Olive oil - 1 tbsp
• Dried basil - 0.5 tsp
• Ground cumin - 0.5 tsp
• Cayenne pepper - 0.25 tsp
• Chilli powder or paprika 0.25 tsp
• Tomato puree - 2 tbsp
• Vegetable stock - 570 ml (additional stock may be required to adjust the consistency)
• Lemon to squeeze over to serve (optional)

Preparation​

Finely chop the onion. Crush the garlic. Chop the vegetables (don’t slice the carrot too thickly as it needs to soften nicely in the oven)

Instructions

Preheat oven to 180°

1. Gently fry the onion and garlic until translucent, in a casserole or large saucepan
2. Add the vegetables, beans, basil, cumin, cayenne and chilli powder
3. Mix well and fry for 5 min so that the carrot has softened.
4. Add the tomatoes,tomato puree, bulgar wheat (or rice) and 570 ml of the stock. (It will look very liquid-y but this reduces a lot as it cooks and concentrates down to a rich tomatoey sauce.)
5. Bring to the boil and then transfer to a casserole with a lid
6. Place in the oven at 180°C and cook for 50-60mins.
7. Use additional stock to adjust for the desired consistency if it dries out during cooking.
8. Remove from the oven and season with salt and freshly ground black pepper and a few squeezes of fresh lemon juice if desired.

YUM! That sounds absolutely gorgeousI Inka! Thank you so, so much for taking the time to send me this…and on a boiling hot Friday too! I’ll definitely give it a go. Thank you

 

[piggely1]

Thereis also livlife bread (only 3g of carbs a slice) from waitrose, and 'slimpasta' which is available on amazon and at Holland and Barrat, which is 21calories a portion ! Pasta (real pasta) is about 300 calories. Worth looking for.

Thank you very much Mrs Mimoo - I have some Livlife bread and it’s perfectly fine, though the slices are small! I was out today and got a selection of noodles, fettuccine & penne. Looking forward to trying them. Thanks so much for your advice and suggestions - appreciate your help