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[Rosie16]

Hi Every One.
At the moment i have brain over load and i'm not sure what to do next?

 

[Lily123]

Welcome to the forum @Rosie16 .What type of diabetes do you have?

 

[Rosie16]

Thank you for the welcome i'm at risk of type 2 diabetes.

 

[Leadinglights]

Thank you for the welcome i'm at risk of type 2 diabetes.

If you give a bit more information about your diagnosis, what symptoms did you have or was it picked up by chance, If you know what your HbA1C result is that is useful to know as it indicates how much you need to do to bring it down to normal levels, it will be somewhere in between 42 and 47 mmol/mol and do you need to lose weight.
Some idea of your current diet will help people make suggestions as to where you can reduce your carbohydrate intake as it is all carbs that increase blood glucose levels. Depending on where you are in the at risk zone you may need to cut out some things like cakes, biscuits and sugary drinks and reduce portion size of some of the other high carb foods like potatoes, pasta, rice, bread, tropical fruits and increasing protein and non starchy veg.
The main thing is this is the opportunity to make some changes but nothing to panic about, it is better to plan and take things slowly.
Making a food diary of everything you eat and drink is useful in being able to see where you can make savings on your carb intake.

 

[Rosie16]

My HbA1C is 42 it was picked up by a blood test i do need to loose weight i eat lots of fruit and veg i don't drink or smoke i never eat take aways i'm not a cake eater i don't eat pasta that often i only eat sour dough bread i do have a treat of chocolate covered raisons once every two weeks i not a biscuite eater i bought my self a tread mill that i use every day.i have already cut down on potatoes and troical fruits and i have found a pasta thats is good for diabetic.I do feel hungry a lot of the time.There is a cake i have made in the past it has no fat or suger in it at all.

 

[Leadinglights]

In that case you are really only on the first rung of at risk so some modest changes are probably all that is needed and keeping up with the exercise. It is most likely that it is portion size of things like bread, even sour dough as it has flour will be high carb. The fruit you have because it contains fructose is something to be eaten in moderation, berries are the lowest carb with apples, pears and citrus middleish and bananas, grapes, pineapple, mangos and dried fruit being quite high.
Increasing healthy fats in your diet should help with the hunger as long as you are having low carb meals should not hinder weight loss'
If you are a baker there are lots of recipes for Keto muffins or cakes on the internet or in the recipes section of the food forum. There is also a thread there What did you eat Yesterday which might give you some ideas for meals.
You do seem to be doing the right things to keep your blood glucose levels managed well.

 

[Lily123]

Anywhere from 42 to 47 HbA1C is at risk so being at the bottom of that scale with a few changes you should get back to non at risk levels.

 

[trophywench]

It's ALL carbohydrate that affects the blood glucose - not just sugar and sweet things. eg Flour is full of carb so anything with flour in it like cake pasta pastry or bread, is high carb too. All root veg not just spuds, have pretty well of carb. Veg which grow above the ground usually have less carb. All fruit contains carb - the sweeter the fruit the more carb.

But anyway - try cutting down 10 or 15% on the carb in your diet and it could be enough to see a real difference - when are they going to do another blood test for you?

 

[Rosie16]

In that case you are really only on the first rung of at risk so some modest changes are probably all that is needed and keeping up with the exercise. It is most likely that it is portion size of things like bread, even sour dough as it has flour will be high carb. The fruit you have because it contains fructose is something to be eaten in moderation, berries are the lowest carb with apples, pears and citrus middleish and bananas, grapes, pineapple, mangos and dried fruit being quite high.
Increasing healthy fats in your diet should help with the hunger as long as you are having low carb meals should not hinder weight loss'
If you are a baker there are lots of recipes for Keto muffins or cakes on the internet or in the recipes section of the food forum. There is also a thread there What did you eat Yesterday which might give you some ideas for meals.
You do seem to be doing the right things to keep your blood glucose levels managed well.

Thank you for all your advise i'm going to print every thing off and read it later, can any one tell me how much sourdough bread i can eat,at the moment i eat 1 or 2 a day.i must have had this for some time i have been telling my GP i keep feeling unwell.

 

[Leadinglights]

Thank you for all your advise i'm going to print every thing off and read it later, can any one tell me how much sourdough bread i can eat,at the moment i eat 1 or 2 a day.i must have had this for some time i have been telling my GP i keep feeling unwell.

Really only something you would know by testing your blood glucose to see how you tolerate bread. Most breads unless specifically a low carb bread are about 15g carb for a medium slice weighing 33g.
So 1 slice with meat, cheese, eggs and salad would be a good low carb meal but 1 slice with beans would not be so good.
Equally 2 slices bread as in a sandwich may be fine but not if you also had a bag of crisps or a whole apple.

 

[Rosie16]

Welcome to the forum @Rosie16 .What type of diabetes do you have?

My GP said i will have to have one in a years time i think i'm going to have to look for a book like a meal planner untill i get use to all the changes.The only chrisp i eat are made of lentils and hummus i'll have to check them for carbs i hope there ok i really like them i don't eat chrisps every day only as a treat.

 

[Leadinglights]

My GP said i will have to have one in a years time i think i'm going to have to look for a book like a meal planner untill i get use to all the changes.The only chrisp i eat are made of lentils and hummus i'll have to check them for carbs i hope there ok i really like them i don't eat chrisps every day only as a treat.

Try this link to the main site with a low carb plan

Low-carb diet and meal plan

Eating a low-carb diet means cutting down on the amount of carbohydrates (carbs) you eat to less than 130g a day. But low-carb eating shouldn’t be no-carb eating. Some carbohydrate foods contain essential vitamins, minerals and fibre, which form an important part of a healthy diet.

www.diabetes.org.uk

 

[Rosie16]

How do i make gravy with out flour and sugar at the moment i use the granules but it has flour and sugar in them.

 

[Leadinglights]

How do i make gravy with out flour and sugar at the moment i use the granules but it has flour and sugar in them.

Unless you are going to have pints of it the carbs would be pretty low for a portion.
Eg Asda veg granules say 3.2g carb for 100ml gravy made according to the the amount on the pack so 4tsp granules to 300 ml water.

 

[Rosie16]

Thank you all for your help and advice can any one tell me how to work out the carbs in a potatoe?

 

[Windy]

Thank you all for your help and advice can any one tell me how to work out the carbs in a potatoe?

I bought a copy of a book: Carbs and cals, and look stuff up in there. It depends what sort of potato, ie new potatoes have less carbs than regular potatoes, but my book says a 220g baked potato would have 202 cals, and 47g of carbs.
I generally just google for nutrition information though, or look on supermarket websites - Tesco, Sainsburys and Waitrose all display the nutrition information.
You'll need to weight your spud to know how many grams of carbs your specific potato would have though.

 

[helli]

Thank you all for your help and advice can any one tell me how to work out the carbs in a potatoe?

I tend to use Google and just search for "Carbs in potato"
It is usually given per 100g so I weigh the potato I will be eating and calculate the total carbs.
Sometimes the search comes up with the carbs for one off.

I found I quickly built up a mental database of items that I frequently eat.

 

[everydayupsanddowns]

Welcome to the forum @Rosie16

Don’t feel that you have to avoid all carbs entirely - that’s not very practical, and not really sustainable (even lettuce has trace amounts of carbs!).

Having been told you are ‘at risk’ of diabetes, it will be helpful for you to cut back on sweet and sugary things (though it sounds like you dont have much in your diet) and then consider reducing the portion size of starchy carbs.

Many new members find it can be really helpful to start by eating what they usually would, but write it all down. Keeping a brutally honest food diary for a week or two. Note down everything you eat and make an estimate of the total carbohydrate content (not just the ‘of which sugars’). This might sound like a bit of a faff, and will involve some weighing and measuring, and a bit of packet-squinting, and maybe some ‘how many carbs are in’ internet searches, but it will really help you to get to understand where the main sources of carbs are in your menu.

It also might highlight which are your ‘big hitter’ meals, and perhaps suggest some easy swaps and changes to reduce their impact 🙂

Good luck, and let us know how you get on.

 

[Mrs Mimoo]

How do i make gravy with out flour and sugar at the moment i use the granules but it has flour and sugar in them.

meat juice is better than gravy - you could just use that with 1teaspoon of gravy and water it down?

 

[trophywench]

50ml of prepared Bisto beef gravy apparently has 2g of carb. If your diabetes is that advanced and out of control you have to avoid every 2g of carb, that's not normal.