New to prediabetes

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Catmad14

Member
Relationship to Diabetes
At risk of diabetes
Hi, had bloods checked recently and my blood sugar came back as 42mmol/mol which I wasn't expecting. I've joined the NHS nine month programme which starts next month, but in the meantime I'm making adjustments to my diet and working out how I combine foods for slow release. Been on a bit of a journey this week between, OK I'll be a bit more careful to I absolutely can't eat anything with a reasonable amount of carbs/too much sugar.

My social life is coffee and cake a couple of times a week and eating out 2-3 times a month, so that's going to be a tough one - guess just coffee now. My brother-in-law has got his levels down and he still has meals out, so can take onboard what he does.

My bmi is 18.6 and I do far more exercise than is recommended, so it's food that's doing it.
 
Welcome to the forum.
It sounds like you have a general plan, and your hda1c of 42 is only just on the prediabetic range, so a few diet tweaks should set you straight.
Does the coffee shop have any lower carb offerings that may fit with a coffee?
 
Thanks for your replies. I'll be scrutinising some menus before I go. If not, take a snack with me that's a better option in case I really feel hungry.
 
Hi and welcome.
As s'nic has mentioned, you are only just into the diabetic range, and you are not overweight. Hopefully a simple reduction in your carb portion sizes will be all you need, plus increasing your veggies and protein portions to maintain your weight. No need to go all out.
My aquafit group at the time used to stop for coffee and biscuits/cake after class. I simply said "no thanks" to the food.
Eating out can be trickier, but I plan my food for the day in advance, having less carbs in other meals.
 
Were you checked for anaemia when your HbA1c was done? Being anaemic can inflate your HbA1c slightly and since you have a low BMI, it is possible that anaemia could be the cause rather than your body starting to struggle metabolically.
 
Catmad14 said:
Thanks for your replies. I'll be scrutinising some menus before I go. If not, take a snack with me that's a better option in case I really feel hungry.
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Really just a few modest changes should be all that is needed but making sure you eat plenty of protein and healthy fats as you don't need to loose weight as that usually happens when people reduce the carbs.
For you tea and cakes then choose chocolate eclairs as they are pretty good, well not bad for carbs.
This link may give you some ideas as well as lots of good information. https://lowcarbfreshwell.com/
 
I don't believe I was tested for anaemia. I hardly go to the GP, but I'll ask on my consultation before the NHS nine month programme starts if that could be something to consider. In the meantime, I'm making adjustments, a lot of which will be beneficial even if there is another cause.
 
I was like that a few years back - 42. I lowered my carbs and got it back to normal, albeit the higher side, in about 2 years. It was normal for 6 years but this year went back to 42. GPs are not too worried as they expect it to come down again and I saw the diabetic nurse. I was upset about the upsurge again and they arranged for me to see her instead. She was quite reassuring and advised me against fasting as I am slightly underweight. She did mention my age and said it is more difficult when you are older but she was hopeful it would go back down again. Probably overdid the carbs as I thought they would re-check next year not this year. They did a check in 2023 so expected another in 2025 but they did it this year and are doing it next year.

When I go for a meal I avoid wherever possible meals that contain rice, pasta, bread or potatoes. I don't have pastry either and I only occasionally have a dessert. Since changing my diet I have found I am not bothered about sweet stuff anyway but, obviously, everyone feels differently about that.

I normally just have meat, fish, poultry and vegetables or salads or something and find I really enjoy my food.

I go with friends sometimes to a carvery and just have the meat with the veg and leave out the yorkshire puds, stuffing and potatoes.

Another thing I have stopped doing is having capucchinos and lattes everytime I go for coffee just in case the amount of milk they are putting in is a bit too high.
 
Maz2, thank you for replying, it's interesting and helpful to hear your journey. I do wonder if it'll get harder to control as I get older. Hope it all works out for you in the long term.

Spent quite a bit of time this week considering lower carb options, better choices. Have decided it's just black coffee now if I'm out which I equally like to latte. My husband got frustrated with me earlier as he wanted to make a risotto for tea, told him to do extra veg and separate for me and I'd have a tiny portion of rice. We'll work it out though.
 
Catmad14 said:
Maz2, thank you for replying, it's interesting and helpful to hear your journey. I do wonder if it'll get harder to control as I get older. Hope it all works out for you in the long term.

Spent quite a bit of time this week considering lower carb options, better choices. Have decided it's just black coffee now if I'm out which I equally like to latte. My husband got frustrated with me earlier as he wanted to make a risotto for tea, told him to do extra veg and separate for me and I'd have a tiny portion of rice. We'll work it out though.
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This is what I do. I give my hubby some pasta or rice or potatoes if he wants them and do something different for me. He doesn't really mind eating like me most of the time.

I only wish I could get used to black coffee. I will have to give it a go.
 
Hi @Catmad14 and welcome to the forum!

Do keep us posted on how you get on on the nine month programme and any other changes you decide to take on. It's interesting to read about all the different things that people find have (or haven't) worked for them.
 
Catmad14 said:
Maz2, thank you for replying, it's interesting and helpful to hear your journey. I do wonder if it'll get harder to control as I get older. Hope it all works out for you in the long term.

Spent quite a bit of time this week considering lower carb options, better choices. Have decided it's just black coffee now if I'm out which I equally like to latte. My husband got frustrated with me earlier as he wanted to make a risotto for tea, told him to do extra veg and separate for me and I'd have a tiny portion of rice. We'll work it out though.
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I think with getting older it does get harder although, again, I suppose it depends on the individual. I have been told by physios when I hurt myself slipping on ice on the way to work, GPs and nursing staff that I cannot expect my body to work now like it did 30 or 40 years ago.

I am certainly going to do my very best to get my levels down again. One thing the DN did say is that if it stays at 42 for the rest of my life it is not a problem. I think if I was a lot younger though she would not say that.

When I first went pre-diabetic the GP I saw told me that it was more difficult when you are older to keep things in check but I said I didn't see age as an excuse not to try and help myself.

I will just have to see how it all goes. Thankfully, I enjoy cooking and researching food. I have all of Michael Moseley's books and have recently bought Clare Moseley's book about low carb treats. Also I am now retired. The people I feel sorry for are the younger ones with children, husbands and jobs who have to juggle all that, try to eat healthily and keep their blood sugars in check all at the same time.
 
Maz2 said:
This is what I do. I give my hubby some pasta or rice or potatoes if he wants them and do something different for me. He doesn't really mind eating like me most of the time.

I only wish I could get used to black coffee. I will have to give it a go.
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I have cream in my coffee - win win as far as I can work out.
Sometimes I stick the Bamix into the jug and froth it up and very few carbs
 
Another vote for real cream (none of that processed Elmlea rubbish 🙄 ) in my coffee. Lower carb than milk, because lactose is water soluble so mostly stays in the skimmed milk when the cream is skimmed off the top.
 
A further vote for real cream from here. I consume lots while at home.

Unfortunately when I have a coffee while out, many places (particularly the franchise chains like Costa, Starbucks etc) don't have real cream in any form (single, whipping or double) just highly processed foam with added sugar to help it taste acceptable and a load of other additives. Actually, a quick mental count includes 15 cafes in walking distance and I can't imagine even one cafe in our town centre where fresh cream is possible. Note to self - research is needed!!
 
Proud to be erratic said:
A further vote for real cream from here. I consume lots while at home.

Unfortunately when I have a coffee while out, many places (particularly the franchise chains like Costa, Starbucks etc) don't have real cream in any form (single, whipping or double) just highly processed foam with added sugar to help it taste acceptable and a load of other additives. Actually, a quick mental count includes 15 cafes in walking distance and I can't imagine even one cafe in our town centre where fresh cream is possible. Note to self - research is needed!!
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I have only once ever been to one of those coffee outlets, I think it was Costa and they did have real cream because I checked before I ordered because I don't want it if it is Elmlea or anything else processed and the barista showed me it and poured it from the cream carton. I don't know if it makes a difference but I ordered an Americana, so all I got was black coffee and cream. It was about 3 months ago just outside Manchester. Maybe I was just really lucky and that isn't the norm, but there was no frothing or anything involved although I appreciate that they do that for other coffees.
 
rebrascora said:
I have only once ever been to one of those coffee outlets, I think it was Costa and they did have real cream because I checked before I ordered because I don't want it if it is Elmlea or anything else processed and the barista showed me it and poured it from the cream carton. I don't know if it makes a difference but I ordered an Americana, so all I got was black coffee and cream. It was about 3 months ago just outside Manchester. Maybe I was just really lucky and that isn't the norm, but there was no frothing or anything involved although I appreciate that they do that for other coffees.
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Noted, thanks. Adds strength to my case that I must do more research, practical research.
 
rebrascora said:
I have only once ever been to one of those coffee outlets, I think it was Costa and they did have real cream because I checked before I ordered because I don't want it if it is Elmlea or anything else processed and the barista showed me it and poured it from the cream carton. I don't know if it makes a difference but I ordered an Americana, so all I got was black coffee and cream. It was about 3 months ago just outside Manchester. Maybe I was just really lucky and that isn't the norm, but there was no frothing or anything involved although I appreciate that they do that for other coffees.
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Would be very surprised if Costa didn't do proper cream as they cater for all dietary needs, for example lactose free milk.

We go to Costa 2 sometimes 3 times a week, use app so get beans reward & after 10 beans you get free coffee.

Like cream, especially clotted cream but don't like cream in my coffee just full fat blue top milk.
 
Proud to be erratic said:
Unfortunately when I have a coffee while out, many places (particularly the franchise chains like Costa, Starbucks etc) don't have real cream in any form (single, whipping or double) just highly processed foam with added sugar
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Costa definitely do normal real cream, you just have to ask
 
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