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- Thread starter Red K
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Leadinglights
Well-Known Member
- Relationship to Diabetes
- Type 2
Welcome to the forum
It can come as shock but look upon it as an opportunity to make some changes so you will not slide into a diabetes diagnosis. You will likely only need to made some modest changes depending on how close you are to the top of the 'at risk zone (42-47mmol/mol).
Looking to reduce your carbohydrate intake by cutting out things like cakes, biscuits, pastry, sugary drinks including fruit juice and reducing portions of other high carb foods like bread, potatoes, rice, pasta, breakfast cereals, tropical fruits and basing meals on meat, fish, eggs, cheese, nuts, dairy, vegetables, salads and fruits like berries. Have a look at this link for some ideas for modifying your diet, it is a low carb approach which many find successful. https://lowcarbfreshwell.com/
Low carb is suggested as being no more than 130g per day, it is not NO carb.
Hi thanks gor the reply and advice. I'm right in the middle with a score of 45. I am overweight and lacking fitness. I uses to be the opposite but as I've got older and working long unsociable shift work I went for convenience over quality and it has crept up on me.
Leadinglights
Well-Known Member
- Relationship to Diabetes
- Type 2
Not so high that a bit of effort will not pull things back. If you work long hours a bit of planning, batch cooking and making good use of your freezer helps. You can then have some home made ready meals for when you are too tired to cook. I found doubling up on meals and freezing extra portions was really useful. also having cooked meats and salad ingredients in the fridge for quick meals, stritfrys and omelettes are easy options.
- Relationship to Diabetes
- Type 1
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- He/Him
Welcome to the forum @Red K
We have lots of members who were able to take action to reduce their risk of developing T2 diabetes.
Have a browse around the forum to find their stories, and fire away with any questions you have 🙂
Hopefully at your starting point of 45 you’ll find that some fairly modest tweaks will go quite a long way towards helping your metabolism regulate your glucose levels, then some portion reductions of your starchy carbs could make quite a difference.
When are you due a follow-up?
We have lots of members who were able to take action to reduce their risk of developing T2 diabetes.
Have a browse around the forum to find their stories, and fire away with any questions you have 🙂
Hopefully at your starting point of 45 you’ll find that some fairly modest tweaks will go quite a long way towards helping your metabolism regulate your glucose levels, then some portion reductions of your starchy carbs could make quite a difference.
When are you due a follow-up?
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Hi, thanks for the welcome. I think my GP practice run checks every three months. I just need to confirm this, bit tricky getting an appointment! I've been looking at the goods and too be honest my head is spinning trying to work out what I can have. I had already starting a diet a week before I got my diagnosis , dropped 5 pounds in two weeks but now got to reasses my diet food. Going to take some study!
Leadinglights
Well-Known Member
- Relationship to Diabetes
- Type 2
The best thing is not to regard it as A DIET but a new way of eating that will be sustainable so has to be enjoyable other wise it won't be.
The Freshwell link I posted has lots of different meal plans which should give you some ideas for reviewing your menu to make it more suitable.
s'nic
Well-Known Member
- Relationship to Diabetes
- At risk of diabetes
Welcome to the forum
As Leadinglights says, rather than a diet it needs to be a new way of eating.
I'm in a similar situation to yourself, prediabetes and wanting to both lose weight and drop to a normal score. I decided to go for under 130 carbs a day in order to both help blood sugars and help weight loss.
There are a few different eating plans available, you could look at them and decide if one suits yourself. I'm not good at plans, I just 'wing it' day to day 🙄
The key thing is that changes to your diet become a lifestyle change which you yourself find sustainable
As Leadinglights says, rather than a diet it needs to be a new way of eating.
I'm in a similar situation to yourself, prediabetes and wanting to both lose weight and drop to a normal score. I decided to go for under 130 carbs a day in order to both help blood sugars and help weight loss.
There are a few different eating plans available, you could look at them and decide if one suits yourself. I'm not good at plans, I just 'wing it' day to day 🙄
The key thing is that changes to your diet become a lifestyle change which you yourself find sustainable
s'nic
Well-Known Member
- Relationship to Diabetes
- At risk of diabetes
I found the same thing. My food preferences lean towards pizza, pasta, lasagne, so yup, daunting.
Just take it one day at a time, and not try to change every single thing on day one, give yourself time for a little food research (not like me 😳)
Just take it one day at a time, and not try to change every single thing on day one, give yourself time for a little food research (not like me 😳)
Thanks for the support, defo feel like I need it. First thing I did was take all my chocolate, biscuits etc to the snack table in work. Switched to just water instead of fizzy drinks and fill up a freezer drawer with frozen veg, berries and fish. Like you said 1 day at a time
Leadinglights
Well-Known Member
- Relationship to Diabetes
- Type 2
Diet drinks are fine or flavoured sparkling water as is tea, coffee without sugar of course.
Thanks again, it's a bit of a minefield to get my head around at the moment. Have ordered several books to hopefully help. One thing that did pop out is when looking at the neutrional labels at the cards section and it says per 100g 42g cards of which 2.4g sugars which is the figure to use for daily carb intake?
s'nic
Well-Known Member
- Relationship to Diabetes
- At risk of diabetes
just look at the total carbs - carbs convert to glucose when eaten, which is why it's good to avoid large portions of carbs.
It does take time to wrap your head around things, that's why it's useful to make some big easy changes first, then take some time to wrap your head around it and make further changes later 🙂
Thanks. I've downloaded a food diary to follow what I'm eating and ordered a couple of books. Lot of salads and stir frys to come! I sometimes have my breakfast in work as I work 12 hour shifts and dont get the time/energy to always make like eggs or similar, is there a cereal that would be OK to have most days? I used to have bran flakes, shredded wheat or rice crispies.
Leadinglights
Well-Known Member
- Relationship to Diabetes
- Type 2
There are some low sugar granolas like Lizi's or shop own which are about 45g carbs per 100g or some keto granolas which are only about 10g carbs per 100g. Even with those portion size is important but a reduced amount 20g ish with full Fat Greek yoghurt or high protein yoghurt would make a filling breakfast and you could add some berries or seeds and nuts.
snowball12
Well-Known Member
- Relationship to Diabetes
- Type 2
- Pronouns
- She/Her
I still have branflakes and Oatibix. I just carb count them.
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