Newly diagnosed

[Chris.mac]

Hello, I've just found out I'm diabetic, what a shock, I had my first blood test a month ago which was 70, I lost seven and a half pounds and today it was 71, I have three months grace to get the count down to 53, I really want to reduce it by diet and hopefully, i won't have to take tablets
HELP please

 

[trophywench]

Hi Chris! So - how did you lose half a stone in only one month? and did 'they' tell you that if you reduce your HbA1c far too swiftly - you can actually risk damaging your eyesight and nervous system? Plus - what definitive blood tests have they done to prove beyond doubt that it is standard Type 2 ? (eg C-peptide?)

 

[Inka]

Welcome @Chris.mac 🙂 Can you tell us a little bit about what you’re currently eating? What would an average day’s food be for you? What changes have you made since diagnosis?

 

[Chris.mac]

Hi Chris! So - how did you lose half a stone in only one month? and did 'they' tell you that if you reduce your HbA1c far too swiftly - you can actually risk damaging your eyesight and nervous system? Plus - what definitive blood tests have they done to prove beyond doubt that it is standard Type 2 ? (eg C-peptide?)

Hi, to lose my weight, I gave up chocolate biscuits, crisps, bananas white bread grapes, walked more and busier on my allotment
I'm afraid I don't know anything about the HBA1C, I've just had two blood tests at my doctors, cholesterol is fine together with liver and kidneys,

 

[ianf0ster]

Reducing the carbohydrates you eat (all types including brown or wholegrain ones, starches and even tropical fruit) will probably have a much bigger effect than anything else you can do - and that includes both medicines and additional exercise.

 

[Chris.mac]

Reducing the carbohydrates you eat (all types including brown or wholegrain ones, starches and even tropical fruit) will probably have a much bigger effect than anything else you can do - and that includes both medicines and additional exercise.

Thank you for your reply, I shall try my best

 

[everydayupsanddowns]

Welcome to the forum @Chris.mac

Sounds like you’ve made a great start, and congratulations on your weight loss. 🙂

One of the biggest questions when trying to get to grips with your diabetes is often ‘what can I eat’ and while there are the obvious things like cakes, biscuits, sweets and sugary drinks that you have cut out straight away, you might be surprised how much *all* carbohydrate affects your BG levels, including rice, pasta, potatoes, bread, pastry, grains, cereals and many fruits. That doesn’t mean you have to avoid all those things entirely, but portion control can be a really important strategy. Many people on the forum find that aiming for total carbohydrate intake of 100-130g per day is really helpful. For some it is less than that.

Many new members find it can be really helpful to keep a food diary for a week or two. Be brutally honest! Note down everything you eat and drink, including an estimate the amount of total carbohydrate (not just ‘of which sugars’) in the meals and snacks to give you an idea of which foods are the main sources of carbs in your menu. This allows you to start where you are, and will help to highlight any meals which are particularly high in carbs.

For a good overview of T2 diabetes, members here frequently recommend Maggie Davey’s Letter and Gretchen Becker’s book T2 Diabetes, the first year, which might help you get your head around things 🙂

Good luck, and keep asking questions 🙂

 

[Chris.mac]

Welcome to the forum @Chris.mac

Sounds like you’ve made a great start, and congratulations on your weight loss. 🙂

One of the biggest questions when trying to get to grips with your diabetes is often ‘what can I eat’ and while there are the obvious things like cakes, biscuits, sweets and sugary drinks that you have cut out straight away, you might be surprised how much *all* carbohydrate affects your BG levels, including rice, pasta, potatoes, bread, pastry, grains, cereals and many fruits. That doesn’t mean you have to avoid all those things entirely, but portion control can be a really important strategy. Many people on the forum find that aiming for total carbohydrate intake of 100-130g per day is really helpful. For some it is less than that.

Many new members find it can be really helpful to keep a food diary for a week or two. Be brutally honest! Note down everything you eat and drink, including an estimate the amount of total carbohydrate (not just ‘of which sugars’) in the meals and snacks to give you an idea of which foods are the main sources of carbs in your menu. This allows you to start where you are, and will help to highlight any meals which are particularly high in carbs.

For a good overview of T2 diabetes, members here frequently recommend Maggie Davey’s Letter and Gretchen Becker’s book T2 Diabetes, the first year, which might help you get your head around things 🙂

Good luck, and keep asking questions 🙂

 

[Chris.mac]

Good morning, thank you for your reply, ill look at your suggestions in a bit, there's lots of support out there so I will be on here quite a lot, I've just ordered a fit bit and aim to up my walking, I'm taking this very seriously, I think breakfast may be the hardest to change, I love two weetabix, berries, apple or pear and ss milk,

 

[everydayupsanddowns]

I think breakfast may be the hardest to change, I love two weetabix, berries, apple or pear and ss milk,

Some on the forum reduce the carb load of that kind of breakfast by swapping it for creamy Greek style yoghurt, with berries, and then a smaller sprinkling of granola/oat cluster cereal. So you get the crunch, but without the carb load of 2 weetabix (25g carbs) and a pear or an apple (15-20g of carbs).

Many find that reducing their carb intake means they don’t have to worry so much about cutting right back on fats, especially ‘good fats’. Which can take a bit of getting used to after all the years of ‘avoid fat at all costs’ messaging. Fats, such as full fat yoghurt can help slow down the absorption of carbohydrate, and can help you feel fuller for longer too. It’s all a balance 🙂

 

[Leadinglights]

Good morning, thank you for your reply, ill look at your suggestions in a bit, there's lots of support out there so I will be on here quite a lot, I've just ordered a fit bit and aim to up my walking, I'm taking this very seriously, I think breakfast may be the hardest to change, I love two weetabix, berries, apple or pear and ss milk,

It would not be too big a swap for greek yoghurt, berries and a scattering of a low sugar cereal like All bran or even half or 1 weetabix and then test to see how you tolerate that.
I was beaten to it.

 

[Chris.mac]

Some on the forum reduce the carb load of that kind of breakfast by swapping it for creamy Greek style yoghurt, with berries, and then a smaller sprinkling of granola/oat cluster cereal. So you get the crunch, but without the carb load of 2 weetabix (25g carbs) and a pear or an apple (15-20g of carbs).

Many find that reducing their carb intake means they don’t have to worry so much about cutting right back on fats, especially ‘good fats’. Which can take a bit of getting used to after all the years of ‘avoid fat at all costs’ messaging. Fats, such as full fat yoghurt can help slow down the absorption of carbohydrate, and can help you feel fuller for longer too. It’s all a balance 🙂

 

[Chris.mac]

Thank you very much, all this advice is so helpful

 

[Chris.mac]

Hello, can anyone recommend a good low carb cook book please? I know I'm going to struggle with making meals

 

[Leadinglights]

The diabetes weight loss cook book- Caldesi
The Keto Kitchen
Low carb Revolution - Annie Bell
Pinch of Nom
Some people like Tom Kerridge's Dopamine Diet or his other books but I find the recipes are a bit too high carb for me.
All have some lovely recipes but if you don't want to pay money just search for Low carb or Keto recipes on the internet and there are some good suggestions on this site.
You can supplement the meals with lots of fresh veg.

 

[Chris.mac]

The diabetes weight loss cook book- Caldesi
The Keto Kitchen
Low carb Revolution - Annie Bell
Pinch of Nom
Some people like Tom Kerridge's Dopamine Diet or his other books but I find the recipes are a bit too high carb for me.
All have some lovely recipes but if you don't want to pay money just search for Low carb or Keto recipes on the internet and there are some good suggestions on this site.
You can supplement the meals with lots of fresh veg.

Thank you for this, I shall be googling

 

[Drummer]

I find that many meals can be adapted to low carb by leaving out or substituting for the high carb foods.
I make a curry but rather than rice I have chopped cauliflower. I make stews, but the veges chosen are low carb, no potatoes, I buy frozen mixtures, but avoid those with sweetcorn.
Once you see what changes can be made it gets easier.

 

[Chris.mac]

I find that many meals can be adapted to low carb by leaving out or substituting for the high carb foods.
I make a curry but rather than rice I have chopped cauliflower. I make stews, but the veges chosen are low carb, no potatoes, I buy frozen mixtures, but avoid those with sweetcorn.
Once you see what changes can be made it gets easier.

Thank you, that makes lot of sense and is doable