Newly diagnosed type 2. Looking for help please?

[Abi Jukes]

Watch out for seed oils, as I found that I needed factor 50 when using sunflower oil as 'the healthy fat' in my cooking.
Since replacing cooking oil with animal fat my tolerance for sunlight has increased, I no longer turn lobster pink in the sun and feel that I am being tortured - in fact in the heatwave last year I was able to go out without any sun screen if it was for just a short while, and I ended up with a tan for the first time since my 20s.

Wow haven’t even looked I to
Oils etc at the moment. Use fry light for the odd thing I cook.

 

[Abi Jukes]

When I was first diagnosed I found Xylitol to be the best sugar substitute. But around five years in, the price went through the roof so I went cold turkey. You can find it in supermarkets under a variety of product names to try. In Tesco it's Pure Via, Asda & Sainsburys it's Pure Sweet. If it works for you you can buy larger quantities online. I used to buy from here.

Thanks so much, I will try get my hands on some to try.

 

[silentsquirrel]

Thanks so much, I will try get my hands on some to try.

It's best to stay clear of xylitol if you have pets, highly toxic to dogs. Not sure about cats?

 

[Deleted member 21371]

Full fat creamy Greek style natural yoghurt (Lidl and Aldi both do really nice ones in 1kg tubs) that is delicious. The full fat yoghurt helps to keep you from feeling hungry between meals because fat digests slower than carbs and releases it's energy over many hours whereas carbs are pretty well gone by 2 hours which is why many people often need a snack between meals. If you are reducing your carb intake then fat becomes your alternative source of energy, so don't be frightened of having full fat products like milk and yoghurt and cheese and coleslaw and mayonnaise.

I used to find the problem I had with fats was it's twice as calorific as carbs.
So basically I ate twice as much to feel full.
Which was then digested, albeit slowly, but by that stage I was eating out of habit, so I still ate twice as many calories at the next meal.
So for me, breaking that cycle was key, and feeling "hungry" was the answer.

 

[42istheanswer]

Fat generally helps with satiety (feeling full) so some people find they feel full with fewer calories at a meal if they have had some fat, than if they have just had carbohydrates. There is also, of course, the factor that it takes some time for your stomach to register that it is feeling full, so if you are eating fairly quickly then it is easier to eat more calories before you feel full

 

[harbottle]

I used to find the problem I had with fats was it's twice as calorific as carbs.
So basically I ate twice as much to feel full.
Which was then digested, albeit slowly, but by that stage I was eating out of habit, so I still ate twice as many calories at the next meal.
So for me, breaking that cycle was key, and feeling "hungry" was the answer.

Yep. Highly calorific and some people put on weight quickly, plus there are factors that make people overeat. I believe in controlled environments fat is satiating, but in the real world it's not quite so simple.

 

[DaveB]

Hi, thank you for this reply. Yes when I spoke to nurse when diagnosed from blood test. She said I had to read all labels and go for food / meals / snacks that were under 5g carbs of which saturates?! Do you mind me asking what fruit yogh brand you buy and which sweetener you use? ☺️ x

Hi. My yogurts are called 'Light & Free' which most supermarkets stock. They have their own sweetener added. I use various sweeteners with my coffee etc but typically Canderel amongst others.

 

[Drummer]

Wow haven’t even looked I to
Oils etc at the moment. Use fry light for the odd thing I cook.

Fry light is sunflower oil.
I use some old cast iron pans I bought decades ago and I might put a teaspoon full of fat into the bottom before starting to cook, either from meat or some butter if it is scrambled eggs or mushrooms.
I have no trouble in eating just a small amount and then no more - I cooked 8 pork chops today, as I bought a large pack - but I did not feel hungry so did not cook anything else for myself. I just ate one and the rest are in the fridge still in the pan. I do not eat out of habit and can easily forget to eat if I get distracted so low carb suits me very well.

 

[Deleted member 21371]

Low carb is less than 10g per 100g and low fat is less than 5g per 100g. That could be what the nurse was referring to but it sounds like she / he didn’t do a sterling job explaining themselves

If you follow a low carb approach to tackling your diabetes, then replacing the carbs with fat is advisable but healthy fats. Don’t rush out and eat blocks of lard!

Most low fat processed food (including yogurt) has the fat replaced with emulsifiers and sweeteners which are ridiculously high carb. Full fat on the other hand is low carb and tastes sooooo much better.

My yogurt of choice is full fat Greek from Morrisons. Other supermarkets are available.

Don’t panic, it does get easier. Keep asking questions on here. You will always get a sensible answer.

That may have been true ten or twenty years ago.
In reality there is no difference nowadays, and certainly no emulsifiers added to yoghurt.
It's just made with skimmed milk.

 

[Abi Jukes]

It's best to stay clear of xylitol if you have pets, highly toxic to dogs. Not sure about cats?

Wow thank you, wouldn’t have thought it x

 

[Dragonheart]

Interesting article (2nd of 3) about processed foods including emulsifiers here. Yes I know it’s the Mail and I know it’s a tv dr (who also works in a hospital btw) but whatever your views on them it’s an eye opener about real food v “industrially produced edible substances“

DR CHRIS VAN TULLEKEN reveals the truth about ultra-processed food

Far from buying my little daughter a proper ice cream, I'd given her what one scientist later memorably described to me as 'an industrially produced edible substance'.

www.dailymail.co.uk

 

[Dragonheart]

That may have been true ten or twenty years ago.
In reality there is no difference nowadays, and certainly no emulsifiers added to yoghurt.
It's just made with skimmed milk.

If you make yogurt it’s all just milk and good bacteria. However that is not what is sold in the shops mostly. Lots of stuff beyond the yogurt and fruit, including added starches along with vague “flavourings” and odd colouring sources. The (unflavoured) Greek style ones do seem to be just the yogurt

Tesco (creamfield) berry medley low fat yoghurt
Low Fat Yogurt (Milk), Cherry (8%), Sugar, Cherry Juice from Concentrate (4%), Modified Maize Starch, Lemon Juice from Concentrate, Potato Starch, Flavourings, Gelling Agent (Pectin).

Ski smooth strawberry and raspberry low fat yoghurt
Strawberry: Low Fat Yogurt (from Milk), Sugar, Strawberry Puree from Concentrate (2.5%), Rice Starch, Natural Flavouring, Concentrated Lemon Juice, Beetroot Red Concentrate, Thickener (Guar Gum), Raspberry: Low Fat Yogurt (from Milk), Sugar, Raspberry Puree from Concentrate (2.5%), Rice Starch, Beetroot Red Concentrate, Concentrated Lemon Juice, Natural Flavouring, Thickener (Guar Gum)

Muller light red fruit fat free yogurt
Yogurt (Milk), Cherries (10%), Water, Modified Maize Starch, Flavourings, Colouring Foods: Carrot & Pumpkin Extracts, Beetroot Juice Concentrate, Black Carrot Concentrate, Acidity Regulator: Citric Acid, Sweetener: Aspartame

 

[Deleted member 21371]

If you make yogurt it’s all just milk and good bacteria. However that is not what is sold in the shops mostly. Lots of stuff beyond the yogurt and fruit, including added starches along with vague “flavourings” and odd colouring sources. The (unflavoured) Greek style ones do seem to be just the yogurt

Tesco (creamfield) berry medley low fat yoghurt
Low Fat Yogurt (Milk), Cherry (8%), Sugar, Cherry Juice from Concentrate (4%), Modified Maize Starch, Lemon Juice from Concentrate, Potato Starch, Flavourings, Gelling Agent (Pectin).

Ski smooth strawberry and raspberry low fat yoghurt
Strawberry: Low Fat Yogurt (from Milk), Sugar, Strawberry Puree from Concentrate (2.5%), Rice Starch, Natural Flavouring, Concentrated Lemon Juice, Beetroot Red Concentrate, Thickener (Guar Gum), Raspberry: Low Fat Yogurt (from Milk), Sugar, Raspberry Puree from Concentrate (2.5%), Rice Starch, Beetroot Red Concentrate, Concentrated Lemon Juice, Natural Flavouring, Thickener (Guar Gum)

Muller light red fruit fat free yogurt
Yogurt (Milk), Cherries (10%), Water, Modified Maize Starch, Flavourings, Colouring Foods: Carrot & Pumpkin Extracts, Beetroot Juice Concentrate, Black Carrot Concentrate, Acidity Regulator: Citric Acid, Sweetener: Aspartame

I agree, avoid fruit or flavoured yoghurt.
All the rubbish added to the jam in it.

Full fat fruit yoghurt is the worst of both worlds.

Ingredients
Yogurt (Milk), Strawberries (10%), Water, Sugar, Modified Maize Starch, Stabilisers: Pectins, Guar Gum, Flavourings, Acidity Regulator: Citric Acid

If you want to add anything to yoghurt, just chuck in a few berries into a low fat one.

Avoid sugar free jelly as well, that's a science experiment gone wrong.
The strawberry hasn't even seen any fruit!

Pork Gelatine,
Colours: Beetroot Red, Annato,
Acid: Adipic Acid,
Acidity Regulator: Trisodium Citrates,
Flavourings, Sweeteners: Aspartame, Acesulfame K,
Acid: Fumaric Acid, Salt

 

[Abi Jukes]

I used to find the problem I had with fats was it's twice as calorific as carbs.
So basically I ate twice as much to feel full.
Which was then digested, albeit slowly, but by that stage I was eating out of habit, so I still ate twice as many calories at the next meal.
So for me, breaking that cycle was key, and feeling "hungry" was the answer.

Thanks for this - I am struggling with feeling hungry sometimes, portions.

 

[Abi Jukes]

Fat generally helps with satiety (feeling full) so some people find they feel full with fewer calories at a meal if they have had some fat, than if they have just had carbohydrates. There is also, of course, the factor that it takes some time for your stomach to register that it is feeling full, so if you are eating fairly quickly then it is easier to eat more calories before you feel full

Interesting, thanks for this. I have noticed the full feeling - trying to drink more too.

 

[Abi Jukes]

Hi. My yogurts are called 'Light & Free' which most supermarkets stock. They have their own sweetener added. I use various sweeteners with my coffee etc but typically Canderel amongst others.

Thank you. I had looked at the light and free range - then I seen that a pot was something like 7g of carbs (hence my original question) and confusion. Will buy tho now. X

 

[Abi Jukes]

Fry light is sunflower oil.
I use some old cast iron pans I bought decades ago and I might put a teaspoon full of fat into the bottom before starting to cook, either from meat or some butter if it is scrambled eggs or mushrooms.
I have no trouble in eating just a small amount and then no more - I cooked 8 pork chops today, as I bought a large pack - but I did not feel hungry so did not cook anything else for myself. I just ate one and the rest are in the fridge still in the pan. I do not eat out of habit and can easily forget to eat if I get distracted so low carb suits me very well.

Thank you for this

 

[Abi Jukes]

If you make yogurt it’s all just milk and good bacteria. However that is not what is sold in the shops mostly. Lots of stuff beyond the yogurt and fruit, including added starches along with vague “flavourings” and odd colouring sources. The (unflavoured) Greek style ones do seem to be just the yogurt

Tesco (creamfield) berry medley low fat yoghurt
Low Fat Yogurt (Milk), Cherry (8%), Sugar, Cherry Juice from Concentrate (4%), Modified Maize Starch, Lemon Juice from Concentrate, Potato Starch, Flavourings, Gelling Agent (Pectin).

Ski smooth strawberry and raspberry low fat yoghurt
Strawberry: Low Fat Yogurt (from Milk), Sugar, Strawberry Puree from Concentrate (2.5%), Rice Starch, Natural Flavouring, Concentrated Lemon Juice, Beetroot Red Concentrate, Thickener (Guar Gum), Raspberry: Low Fat Yogurt (from Milk), Sugar, Raspberry Puree from Concentrate (2.5%), Rice Starch, Beetroot Red Concentrate, Concentrated Lemon Juice, Natural Flavouring, Thickener (Guar Gum)

Muller light red fruit fat free yogurt
Yogurt (Milk), Cherries (10%), Water, Modified Maize Starch, Flavourings, Colouring Foods: Carrot & Pumpkin Extracts, Beetroot Juice Concentrate, Black Carrot Concentrate, Acidity Regulator: Citric Acid, Sweetener: Aspartame

I had seen this for Muller and Ski

 

[Abi Jukes]

I agree, avoid fruit or flavoured yoghurt.
All the rubbish added to the jam in it.

Full fat fruit yoghurt is the worst of both worlds.

Ingredients
Yogurt (Milk), Strawberries (10%), Water, Sugar, Modified Maize Starch, Stabilisers: Pectins, Guar Gum, Flavourings, Acidity Regulator: Citric Acid

If you want to add anything to yoghurt, just chuck in a few berries into a low fat one.

Avoid sugar free jelly as well, that's a science experiment gone wrong.
The strawberry hasn't even seen any fruit!

Pork Gelatine,
Colours: Beetroot Red, Annato,
Acid: Adipic Acid,
Acidity Regulator: Trisodium Citrates,
Flavourings, Sweeteners: Aspartame, Acesulfame K,
Acid: Fumaric Acid, Salt

Oh crumbs - I have been eating sf jellies. I find them tasty and treat like.

 

[Leadinglights]

Oh crumbs - I have been eating sf jellies. I find them tasty and treat like.

I make sugarfree jelly and add some berries to it and have that with cream for desert. I also have the high protein yoghurts or Kvarg deserts.