Newbie looking for help

[SarahT68]

Hi, I've just been told I'm Pre Diabetic and I'd really like to take control and maybe reduce my blood levels.
My GP hasn't really been very helpful, just telling me to eat sensibly.
I've been googling and got quite confused.
Can anyone give me some simple pointers please? Like, am I just aiming to reduce sugar intake?
Many thanks x

 

[Alan44]

Hi @SarahT68 and welcome to the forum.

Many people who are in the Pre-Diabetic range just need to adjust their lifestyle a little.
Yes, reduce sugar as much as possible and also carb intake to about 130gs per day

Also and only if overweight, lose weight and increase exercise where possible and within your own limits.

Knowing your HBA1c is your starting point and if your happy to tell us what it is, it will give other members an idea how best to advise you.

Alan 😉

 

[saffron15]

@SarahT68 welcome. To some extent your GP is correct. Prediabetes is in UK 42 to 47. My view is if you are nearer 47 you should be more proactive if your 42 and have a sweet tooth then cutting added sugar and reducing sweet things to treats would work. I wish I had been tested. I had an annual blood test for another condition and assumed I was tested. I then requested a test. It was a huge shock when I discovered I was type 2.
You are right to treat it seriously. The way to lower your BG is move more, lose weight around your middle and eat sensibly.
If you don't move much a ten minute walk after eating is good and some stretching.
Carbs turn into sugar so try and reduce the size of carbs you eat eg bread, potatoes, rice, pasta. Be mindful of what you eat eg tropical fruit though yummy should be eaten with caution.
My cholestral had crept up so initially I veered to fish and lean meat. Generally fish and meat are no or low carb.
I changed my breakfast to full fat yoghurt berries and nuts or seeds though also have omlette or fry up as a change.
I effectively reduced my carbs to 100 to 130 and was delighted I lost weight which I needed to.
The diabetes UK site has lots of information. You are looking at changes that you can enjoy. Nothing is forbidden but try and reduce highly processed food which is not good for you. The carbs are usually on the bottom of the packet under nutrition. You are not cutting all carbs. Many vegetables have carbs, mainly those below ground have more portions of above ground but below ground are fine too.
I found an nhs GP website that has all the information in one place including on left hand side bottom under food links to various websites including freshwell.
Work out what you actually eat then decide what you could reduce or replace or eat less often. I don't know if you will be tested in three months or in a year. I still eat bread and occasionally potato. Ive chosen to replace pasta and rice but you just need to reduce portion size or frequency.

Your doctor is saying don't panic.

The main pages on this site about diabetes are excellent. I have linked to the spiel on prediabetes
Good luck

Pre-Diabetes | New Forest PCN

newforestpcn.co.uk

 

[SarahT68]

Hi @SarahT68 and welcome to the forum.

Many people who are in the Pre-Diabetic range just need to adjust their lifestyle a little.
Yes, reduce sugar as much as possible and also carb intake to about 130gs per day

Also and only if overweight, lose weight and increase exercise where possible and within your own limits.

Knowing your HBA1c is your starting point and if your happy to tell us what it is, it will give other members an idea how best to advise you.

Alan 😉

Thanks Alan. My HBA1c is 42. So I know I'm only just in the Pre Diabetes range. I just want to be sure it doesn't creep up. Best to take preventative steps now I think.

 

[SarahT68]

@SarahT68 welcome. To some extent your GP is correct. Prediabetes is in UK 42 to 47. My view is if you are nearer 47 you should be more proactive if your 42 and have a sweet tooth then cutting added sugar and reducing sweet things to treats would work. I wish I had been tested. I had an annual blood test for another condition and assumed I was tested. I then requested a test. It was a huge shock when I discovered I was type 2.
You are right to treat it seriously. The way to lower your BG is move more, lose weight around your middle and eat sensibly.
If you don't move much a ten minute walk after eating is good and some stretching.
Carbs turn into sugar so try and reduce the size of carbs you eat eg bread, potatoes, rice, pasta. Be mindful of what you eat eg tropical fruit though yummy should be eaten with caution.
My cholestral had crept up so initially I veered to fish and lean meat. Generally fish and meat are no or low carb.
I changed my breakfast to full fat yoghurt berries and nuts or seeds though also have omlette or fry up as a change.
I effectively reduced my carbs to 100 to 130 and was delighted I lost weight which I needed to.
The diabetes UK site has lots of information. You are looking at changes that you can enjoy. Nothing is forbidden but try and reduce highly processed food which is not good for you. The carbs are usually on the bottom of the packet under nutrition. You are not cutting all carbs. Many vegetables have carbs, mainly those below ground have more portions of above ground but below ground are fine too.
I found an nhs GP website that has all the information in one place including on left hand side bottom under food links to various websites including freshwell.
Work out what you actually eat then decide what you could reduce or replace or eat less often. I don't know if you will be tested in three months or in a year. I still eat bread and occasionally potato. Ive chosen to replace pasta and rice but you just need to reduce portion size or frequency.

Your doctor is saying don't panic.

The main pages on this site about diabetes are excellent. I have linked to the spiel on prediabetes
Good luck

Pre-Diabetes | New Forest PCN

newforestpcn.co.uk

Thanks so much. That's really useful

 

[Leadinglights]

That is exactly right don't panic but have a planned course of action which can be sustainable and become your new normal way of eating.
The link @saffron15 posted is very good and is a more concise version of the Freshwell program which many have found very successful. https://lowcarbfreshwell.com/

 

[Ieva DUK]

Hi @SarahT68 and welcome to the forum!
I'm glad to see you're looking to take the preventative steps and get ahead of those levels. I won't repeat what others have said, as you've had some great pointers, but do know that if you'll have any questions at all about this whole thing (as it can get really confusing at times) - do ask and share!

 

[silver minion]

Welcome to the forum @SarahT68
Lots of good advice and info already given about lifestyle changes. I would only add that there are some good nuggets of information on the Internet but it is swamped by dross.
I tend to ignore stuff on social media as it's often from people who want to sell you something or increase their own media presence.

 

[pjgtech]

Hi and welcome. All good advice above. Looks like you are just in the pre diabetic range, so small changes may well be enough to get you back in the "normal" range.
As above, its not just sugars we should be looking at reducing, but all carbs.
Watch out for some veg and fruit. As despite the general advice that they are healthy, some can be high carb, eg: most underground root veg and most exotic fruits, so watch your intake of those if applicable.
Good luck with any changes you make and keep us updated on progress.

 

[Drummer]

Avoid high carb foods - that'll fix it.

 

[HayleyR]

Hi @SarahT68 welcome to the Forum 🙂, this is also useful to help understand how many carbs are in popular foods : Carbs & Cals | Dieting & Calorie Counting Books & App.

 

[SarahT68]

That is exactly right don't panic but have a planned course of action which can be sustainable and become your new normal way of eating.
The link @saffron15 posted is very good and is a more concise version of the Freshwell program which many have found very successful. https://lowcarbfreshwell.com/

Thank you

 

[SarahT68]

Hi @SarahT68 and welcome to the forum!
I'm glad to see you're looking to take the preventative steps and get ahead of those levels. I won't repeat what others have said, as you've had some great pointers, but do know that if you'll have any questions at all about this whole thing (as it can get really confusing at times) - do ask and share!

Thank you x

 

[SarahT68]

Hi and welcome. All good advice above. Looks like you are just in the pre diabetic range, so small changes may well be enough to get you back in the "normal" range.
As above, its not just sugars we should be looking at reducing, but all carbs.
Watch out for some veg and fruit. As despite the general advice that they are healthy, some can be high carb, eg: most underground root veg and most exotic fruits, so watch your intake of those if applicable.
Good luck with any changes you make and keep us updated on progress.

Thank you x

 

[SarahT68]

Hi @SarahT68 welcome to the Forum 🙂, this is also useful to help understand how many carbs are in popular foods : Carbs & Cals | Dieting & Calorie Counting Books & App.

Thank you x

 

[mashedupmatt]

Hi @SarahT68 and welcome to the forum - everything has already been said really - cut out the sugars and starchy foods (Potatoes, pasta, rice etc.) and you will see a difference - glad you have found us 🙂

 

[everydayupsanddowns]

Welcome to the forum @SarahT68

Let us know how you get on. 🙂

Do you know when your next check will be? This seems to vary from place to place, but may be as much as 12 months.

 

[helli]

cut out the sugars and starchy foods (Potatoes, pasta, rice etc.) and you will see a difference

Do you mean completely cut out those foods?
Given @SarahT68 is pre-diabetic, that sounds pretty drastic.
I have no medical qualifications but I would have thought a reduction would be more appropriate.
It is often said how any changes need to be maintained and balanced with your lifestyle.