New to this Diabetes lark

[Rodgearing]

Hi One and all thanks for letting me join.
I am filled with trepidation after a necessary visit to the doctors with high blood pressure, heart rate and generally feeling c**p.
It appears my heart is good but the fluid it pumps is filled with sugar ie I am now a registered type 2 diabetic.
I am glad the way I have been feeling for many many months is something I can associate with.
I have been feeling, sorry Naval expletive, utter c**p, spaced out as though I was a few yards away from my body , walking thru treacle, tired and lethargic.
So here I am talking pills and eating sensibile unsure of what is ahead.
I have been told I need to alter my diet ehh???
Be more active which I thought I was
Think positive well thats going to be difficult for a grumpy old git.
Thanks for reading
Oh as an aside I am ex Royal Navy having served most of my career on Submarines fixing and maintaining sonar equipment (Sonar Bender) Before joining industry working again on submarines as a Program Manager.
Took early retirement moved to France lived there ten years and returned in 2012. Bad move now live in Cornwall where the Oggies grow on trees.
Fred an old ex submariner looking for help

 

[Leadinglights]

Hi One and all thanks for letting me join.
I am filled with trepidation after a necessary visit to the doctors with high blood pressure, heart rate and generally feeling c**p.
It appears my heart is good but the fluid it pumps is filled with sugar ie I am now a registered type 2 diabetic.
I am glad the way I have been feeling for many many months is something I can associate with.
I have been feeling, sorry Naval expletive, utter c**p, spaced out as though I was a few yards away from my body , walking thru treacle, tired and lethargic.
So here I am talking pills and eating sensibile unsure of what is ahead.
I have been told I need to alter my diet ehh???
Be more active which I thought I was
Think positive well thats going to be difficult for a grumpy old git.
Thanks for reading
Fred an old ex submariner looking for help

Welcome to the forum. Although a bit of a shock it must be somewhat of a relief to actually have some diagnosis that explains your symptoms, as we get older all sorts of things go through the mind. But with some dietary changes you will get a grip of this and benefit in the long run.
How much work you need to do depends on what your HbA1C is that has given you the diagnosis, you mention medication so I assume you are a fair way up the diabetic ladder but medication also requires reduction in carbohydrate intake to be effective assuming it is not insulin.
All carbohydrates convert to glucose not just 'sugar' so it is important to reduce your intake of the big hitters like bread, potatoes, rice, pasta, pastry, tropical fruits as well as the more obvious cakes, biscuits and sugary drinks including fruit juice. That is not to say you have to have NO carbs but be more limited in your choices and portion size and base meals on meat, fish, eggs, cheese, nuts, vegetables, salad and fruits like berries. Many people find alternatives to the high carb foods and still have tasty filling meals.
You may find this link helpful with some ideas for modifying your diet. https://lowcarbfreshwell.co.uk/
people find it helpful to keep a food diary and estimate the amount of TOTAL carbs they are having and then look to reducing then gradually over a period of weeks as reducing too quickly can give eye and nerve issues.

The Learning Zone here has some useful links and info as well.
Do feel free to ask any questions.

 

[Drummer]

You'll soon feel a lot better I'm sure. Diet can really change things for a type 2.
We used to get the Scottish submariners in the folk club at the Horseshoe in Portsmouth - lovely fellows. Lively lot they were, so I wish you well, and the diet for diabetes might well lower blood pressure, with any luck.
You need to take care though. Several people on the low carb diet forum had falls due to going on taking tablets when their blood pressure dropped significantly.

 

[zuludog]

Hello @Rodgearing, and welcome to The Club That No-one Wants To Join!

Take some comfort from the fact that you are by no means alone; you have described exactly the way I felt when I was diagnosed over 20 years ago, but I have come out of that
I could still do with losing a bit of weight, but generally speaking once I got The Dreaded D under control I felt much better, and let's all hope that you will, too

In fact your descriptions about feeling spaced out, at a distance from yourself, living in a fog, lethargic, and so on are fairly common comments, but it does get better, honest

Here is a brief, simple explanation of diabetes -

The simplest sugar you can get is glucose, and glucose molecules can be joined together to form more complex sugars, and eventually, starch; these are all classed as carbohydrates, carbs for short

Carbs are broken down in our digestive system back into glucose, which passes through the gut wall into the blood and is carried around the body into the cells for further use
But this transfer from the blood into the cells needs the hormone insulin, made in the pancreas, to work
Some people do not make enough insulin, so the glucose accumulates in the blood, and cannot be used by the cells, and it is this accumulation of excess glucose that causes the problems we call diabetes, often just called D on this forum, since we all know what it is

We can treat D with medication to make our insulin more efficient, or take in extra insulin by injection, but the best way is to not consume as many carbs in the first place; even then, some of us might need the extra help

So a diet for D is to reduce the amount of carbs you eat, and it is important to realise that this means starchy food like pasta, pies & pastry bread, spuds, rice, & pizzas as well as the obviously sweet & sugary things like cakes, biscuits, sweets, sugary fizzy drinks, and so on

Sounds terrible doesn't it!
But don't worry, once you find out what can & can't be done you'll find out that there are all sorts of things you can eat, and you'll almost certainly be introduced to new foods & ideas
In fact many people take a diagnosis of D as the motivation to cut out a lot of processed & junk food, as well as carbs, get more exercise, lose weight, eat more veg, and all the rest of the healthy stuff we hear about; and we find our sense of taste changes & adapts as well.
You'll probably find that your weight, blood pressure, and cholesterol levels improve as well

And a frequent comment is that they feel better with D than they ever did before

So, read -
Older Threads on this Forum, especially Newbies, Food & Carbs, and Weight Loss if you need to
The Learning Zone, the red tab on the top of this page
Living With Diabetes, on the Home Page of DUK

I think that's enough for now - let us know how you get on, and if you have any questions

 

[Rodgearing]

Hello @Rodgearing, and welcome to The Club That No-one Wants To Join!

Take some comfort from the fact that you are by no means alone; you have described exactly the way I felt when I was diagnosed over 20 years ago, but I have come out of that
I could still do with losing a bit of weight, but generally speaking once I got The Dreaded D under control I felt much better, and let's all hope that you will, too

In fact your descriptions about feeling spaced out, at a distance from yourself, living in a fog, lethargic, and so on are fairly common comments, but it does get better, honest

Here is a brief, simple explanation of diabetes -

The simplest sugar you can get is glucose, and glucose molecules can be joined together to form more complex sugars, and eventually, starch; these are all classed as carbohydrates, carbs for short

Carbs are broken down in our digestive system back into glucose, which passes through the gut wall into the blood and is carried around the body into the cells for further use
But this transfer from the blood into the cells needs the hormone insulin, made in the pancreas, to work
Some people do not make enough insulin, so the glucose accumulates in the blood, and cannot be used by the cells, and it is this accumulation of excess glucose that causes the problems we call diabetes, often just called D on this forum, since we all know what it is

We can treat D with medication to make our insulin more efficient, or take in extra insulin by injection, but the best way is to not consume as many carbs in the first place; even then, some of us might need the extra help

So a diet for D is to reduce the amount of carbs you eat, and it is important to realise that this means starchy food like pasta, pies & pastry bread, spuds, rice, & pizzas as well as the obviously sweet & sugary things like cakes, biscuits, sweets, sugary fizzy drinks, and so on

Sounds terrible doesn't it!
But don't worry, once you find out what can & can't be done you'll find out that there are all sorts of things you can eat, and you'll almost certainly be introduced to new foods & ideas
In fact many people take a diagnosis of D as the motivation to cut out a lot of processed & junk food, as well as carbs, get more exercise, lose weight, eat more veg, and all the rest of the healthy stuff we hear about; and we find our sense of taste changes & adapts as well.
You'll probably find that your weight, blood pressure, and cholesterol levels improve as well

And a frequent comment is that they feel better with D than they ever did before

So, read -
Older Threads on this Forum, especially Newbies, Food & Carbs, and Weight Loss if you need to
The Learning Zone, the red tab on the top of this page
Living With Diabetes, on the Home Page of DUK

I think that's enough for now - let us know how you get on, and if you have any questions

Zuludog many thanks, that reply is the best I have heard of the descrption of 'D'. I am now filled with enthuse that it can only get better. I have felt like c**p for weeks, no months possible years.
Again thankyou Fred

 

[SB2015]

Welcome to the forum Fred.

Sorry to hear of your diagnosis, but very pleased that you have found us. As others have said, people often find that they feel a lot better once they start to make changes in order to manage their diabetes, which often also then improve other conditions too.

@zuludog has explained the nature of T2 Diabetes, and suggested some strategies to use in order to help you work out what changes you need in order to bring your levels back in range. It can seem daunting at to first but can then become a new healthier ‘normal’.

I know that at diagnosis I knew absolutely nothing about the carb content of my food. Over the years I have become better at eyeballing a meal when out and estimating the amount. However whilst at home we weigh foods and do the sums, since as a T1 I am responsible for delivering whatever insulin I need. I now know the carbs in most Foods that we commonly eat.

Each of us has to find what works for us as individuals to get things in balance, whether that is reducing portion sizes, eating different carbs, doing more exercise. It is surprising how little changes can make a big difference. A tip we try to follow is to not sit down after a meal for 15 mins. This means we might garden, do a walk, (or with horrid weather outside suddenly doing the ironing looks like an attractive option!). Just something to keep active however tempting that sofa looks. This helps me to reduce the spikes I get after a meal. A small thing to do which has a big impact.

Let us know how you get on and tap into the depth of experience on here.

 

[zuludog]

Vonny many thanks, that reply is the best I have heard of the descrption of 'D'. I am now filled with enthuse that it can only get better. I have felt like c**p for weeks, no months possible years.
Again thankyou Fred

At the risk of sounding big headed, do you mean me, zuludog, and not Vonny?
Not to worry, you got the information

Yes, when I was diagnosed my doctor said that D is very insidious, it's probably been building up for years; men are notorious for not bothering unless their legs fall off, and I expect you've gradually felt more & more rotten until the symptoms finally became bad enough to do something about it

 

[Felinia]

Hi Fred and welcome
Can you tell us your HbA1c, the measurement which confirmed diabetes, and the medication you are on? That will help us make tailored suggestions for you. Metformin can cause (Naval expletive assumed) tummy troubles. If it does not settle you can request a slow release version.
You sound a practical person, so I would suggest you get an app to manage your carb intake. Some things are surprisingly high. Lots of good advice above to help you plan meals, and menu suggestions in "What did you eat yesterday" post. My meals today were: poached eggs with grilled mushrooms and tomatoes; home made veggie soup (mushroom and leek); chicken salad with a couple of new potatoes; 2 satsumas; semi skimmed milk for drinks. Total carbs less than 130gm.
Regarding exercise, my neighbour of 80+ cycles twice a week, and I (at 72) go to the pool 3 times a week. My diabetic nurse suggested around 3 hours a week was fine, so that can be something as simple as a brisk 30 minutes walk every day, dog optional!

 

[Rodgearing]

At the risk of sounding big headed, do you mean me, zuludog, and not Vonny?
Not to worry, you got the information

Yes, when I was diagnosed my doctor said that D is very insidious, it's probably been building up for years; men are notorious for not bothering unless their legs fall off, and I expect you've gradually felt more & more rotten until the symptoms finally became bad enough to do something about it

Yes sorry zuludog I'm old and confused please forgive

 

[Rodgearing]

Hi Fred and welcome
Can you tell us your HbA1c, the measurement which confirmed diabetes, and the medication you are on? That will help us make tailored suggestions for you. Metformin can cause (Naval expletive assumed) tummy troubles. If it does not settle you can request a slow release version.
You sound a practical person, so I would suggest you get an app to manage your carb intake. Some things are surprisingly high. Lots of good advice above to help you plan meals, and menu suggestions in "What did you eat yesterday" post. My meals today were: poached eggs with grilled mushrooms and tomatoes; home made veggie soup (mushroom and leek); chicken salad with a couple of new potatoes; 2 satsumas; semi skimmed milk for drinks. Total carbs less than 130gm.
Regarding exercise, my neighbour of 80+ cycles twice a week, and I (at 72) go to the pool 3 times a week. My diabetic nurse suggested around 3 hours a week was fine, so that can be something as simple as a brisk 30 minutes walk every day, dog optional!

The meds I am taken are Metormin type and yes I have been warned about the stomach movements that can be expected. I have been on meds for only 4 days. So a relative virgin.
My blood sugar level readings are high a 100 from my blood test and 18 from my finger prickings
I walk on average 4 to five miles a day. A walk in the early morning (6:30 ish) taking two dogs thru the mine workings on the edge of Bodmin Moor very undulated terrain. Another walk with the two spaniels mid afternoon easier terrain . I have a couple of volunteer jobs as a gude for the National Trust and a Common Wealth War Grave person looking after war graves in Cornwall. I have a few hobbies. Making large scale marine models (tugs) Amateur radio and I belong to an art group (run by me). Now you know more about me than my mum (but she is dead )
What would be good if someone could point me to a good list of FOOD do's and dont's if there are such things cos at the moment I am slightly confused.
Thanks again everyone

 

[Leadinglights]

The meds I am taken are Metormin type and yes I have been warned about the stomach movements that can be expected. I have been on meds for only 4 days. So a relative virgin.
My blood sugar level readings are high a 100 from my blood test and 18 from my finger prickings
I walk on average 4 to five miles a day. A walk in the early morning (6:30 ish) taking two dogs thru the mine workings on the edge of Bodmin Moor very undulated terrain. Another walk with the two spaniels mid afternoon easier terrain . I have a couple of volunteer jobs as a gude for the National Trust and a Common Wealth War Grave person looking after war graves in Cornwall. I have a few hobbies. Making large scale marine models (tugs) Amateur radio and I belong to an art group (run by me). Now you know more about me than my mum (but she is dead )
What would be good if someone could point me to a good list of FOOD do's and dont's if there are such things cos at the moment I am slightly confused.
Thanks again everyone

My goodness what an active life you have.
I posted this link which you may have missed but it has some do's and don't and some food ideas.

Freshwell Low Carb Project - Home

lowcarbfreshwell.co.uk

However as everybody is different in their tolerance of carbohydrates it is very much a case of finding out what suits you.
We may tell you lots of food but you may not like those things.
In principal avoiding those high carb foods like bread, potatoes, pasta, rice, pastry, cereals tropical fruits or having in very small portions and focusing on meals with protein and healthy fats so meat, fish, eggs, dairy, cheese, nuts, vegetables, salads and fruits like berries.
Today for dinner I am having 'lightly dusted' sole, courgettes and green beans followed by a blackberry crumble (topping made from ground almonds, low sugar granola) and cream.

 

[zuludog]

As you've no doubt realised, there is a lot of information to take in & understand & apply, so I think the best idea for now would be to just follow a plan or set of rules
Most of that can be found in 'Living With Diabetes' . It has sections on meal plans, recipe finder, ingredient substitutions.... just about everything you need really
So I don't think there's much point in simply repeating what's in there

You may well be doing a lot more of your own cooking - things like more veg, low carb substitutes for bread, puddings & cakes, so you could have a bit of relief from all that studying by sorting your kitchen, checking you have a sharp knife, enough baking trays, and so on depending on how keen you are
Also you'll probably need some digital/electronic kitchen scales; most of them can be switched between Metric & Imperial
A non stick frying pan and/or a wok?

Many people keep a list of ALL the food they eat and see how it affects their blood sugars, so - a decent notebook and a blood glucose meter
Ask your doctor politely but firmly if they will let you have BG Meter, if not 'fraid you'll have to buy your own
I use a TEE 2 meter supplied by my doctors, and I think that's one of the most popular private buys
Otherwise, perhaps someone else can comment on buying a meter?

A comment often used on here is that Diabetes is a marathon, not a sprint
Start simply, build up your knowledge, & experience of new recipes & meals and see how they affect you (Huh! I'm starting to sound like a text book!)

Don't forget to ask questions, nothing is too simple or silly, and let us know how you go on.

 

[Transistor]

I use a very simple method when shopping for food. Read the carbohydrate content on the pack. If it's 10 g per 100 g portion or less is probably OK for me. If it's more then avoid it or eat proportionally less.

With that and cutting out sugar, juice, cereals, rice and spuds I got my HbA1c down from 91 to 43 (1 point outside normal) without medication in about 12 weeks. I dropped to 41 14 weeks later. (I'm in my 60s.)

Do I miss the food? Not as much as I'd miss my toes!

 

[Felinia]

The meds I am taken are Metormin type and yes I have been warned about the stomach movements that can be expected. I have been on meds for only 4 days. So a relative virgin.
My blood sugar level readings are high a 100 from my blood test and 18 from my finger prickings
I walk on average 4 to five miles a day. A walk in the early morning (6:30 ish) taking two dogs thru the mine workings on the edge of Bodmin Moor very undulated terrain. Another walk with the two spaniels mid afternoon easier terrain . I have a couple of volunteer jobs as a gude for the National Trust and a Common Wealth War Grave person looking after war graves in Cornwall. I have a few hobbies. Making large scale marine models (tugs) Amateur radio and I belong to an art group (run by me). Now you know more about me than my mum (but she is dead )
What would be good if someone could point me to a good list of FOOD do's and dont's if there are such things cos at the moment I am slightly confused.
Thanks again everyone

Thanks. Your level is certainly high, so you are well in the diabetic range. A couple of posts have made good suggestions about the sort of foods you would be advised to avoid and what you can healthily eat. I use the app NutraCheck to monitor my carb intake - others make their own spreadsheet or keep paper records. It is suggested to aim for less than 130gm carbs a day, but everyone is different and it's a case of trial and error.
By testing I learned what spiked my blood sugar, what I could eat and portion control. I experimented between 50gm and 130gm, settling on around 90gm. I switched to cauliflower for mash or rice, and roasted squash wedges instead of potatoes. I've recently discovered soy bean noodles which are low carb. I'm a fairly boring eater, so my diet is usually a grilled breakfast (no bread) or Greek yogurt with 40gm berries, lunch of salad or home made soup (no bread or made up salads like potato salad) and dinner is 2/3 plate veggies (mostly those grown above ground) and 1/3 plate protein. I fill up with veggies and have the occasional treat like a couple of squares dark chocolate, or 2 satsumas. I also drink 3-4 litres of fluid (water, decaf tea and coffee).
As for exercise, you are certainly very active, so no problem there. I live in Devon, near Dartmoor, and used to do power walking 5 days a week until my hip gave out.

 

[everydayupsanddowns]

What would be good if someone could point me to a good list of FOOD do's and dont's if there are such things cos at the moment I am slightly confused.

Welcome aboard @Rodgearing

Glad you have joined us 🙂

Well your confusion about food is completely understandable - there are all sorts of things you can read about which foods are and aren’t suitable for people with diabetes, many of which say exactly the opposite to each other! Added to which, there is the inbuilt complexity of everyone having their own individual tolerances to foods (more specifically sources of carbohydrates and sugars) amd the way their body, genetics, metabolism and gut biome are able to deal with them.

So while there might be some general principles you could start from, the truth is that you will really have to work out a lot of this by yourself through a process of experimentation and trial and error - to answer the age old questions of ‘can I eat that?’ and ‘is x or y gentler on my blood glucose levels?’

Diabetes UK wrote this general guide some time ago, which might fill in some of the background

https://www.diabetes.org.uk/resources-s3/2020-02/enjoy-Food-june-2019.pdf

But as you’ll see from forum members, there’s no ‘one size fits all’ approach, and different people use different tactics and strategies to work out a menu which is varied, tasty, satisfying, and which also helps them with their weight goals and diabetes management 🙂