Pre-diabetes - what to do other than lose weight?

[PreDb]

Hi all

In August I had a blood test with the HbA1c reading of 42 which makes me "pre-diabetic".

I am generally pretty fit and active, eat healthily (also have high BP and cholesterol) and am not overweight. Since August I have cut out a few sources of sugar, eaten less and lost some weight - my BMI was 19.5 and is now down to 18.6 so I don't want to lose any more.

I really don't know what else I can do. The Diabetes UK site is reassuring about not having to make drastic changes but my previous relatively healthy lifestyle hasn't helped me.

Any advice would be welcome.

 

[Northerner]

Hi all

In August I had a blood test with the HbA1c reading of 42 which makes me "pre-diabetic".

I am generally pretty fit and active, eat healthily (also have high BP and cholesterol) and am not overweight. Since August I have cut out a few sources of sugar, eaten less and lost some weight - my BMI was 19.5 and is now down to 18.6 so I don't want to lose any more.

I really don't know what else I can do. The Diabetes UK site is reassuring about not having to make drastic changes but my previous relatively healthy lifestyle hasn't helped me.

Any advice would be welcome.

Hi PreDb, welcome to the forum 🙂 It's difficult isn't it, when all the emphasis and advice seems directed at weight loss? There are many people, like yourself, who aren't overweight, yet remain at risk or are diagnosed with Type 2. In this case it may be beneficial to examine your food choices more closely. You may have heard of the 'microbiome' - the unique collection of gut bacteria which each of us has and which has a very significant impact on many areas of our health and well-being - this is an area which has been receiving much more attention in recent years, and it may be very important when it comes to your body's tolerances for your food choices. For example, some people are fine with porridge for breakfast, finding that it has a slow, sustained release of energy over several hours and a smooth and steady impact on their blood sugar levels. Others, however, may find that it elevates their levels very quickly, leading to 'spikes' and much higher levels. Because of this it can be very helpful to find out what your own 'good' food choices are so you can retain them in your diet, but reduce or exclude those things which you do not tolerate well.

In order to discover this you need to test your blood sugar levels before and after eating, as described in Test,Review, Adjust by Alan S. You need to be aware that this applies chiefly to any carbohydrates you consume, not just sweet or sugar items - so bread, pasta, rice, potatoes etc. all need to be monitored. Many of our members have used this process to tailor their diet to retain maximum flexibility whilst maintaining good blood sugar levels 🙂 The cheapest meter and strips we have come across is the SD Codefree Meter which has test strips at around £8 for 50 (High St. brands can charge £25-£30 for 50 strips 😱)

Hopefully, by following this process you can iron out any 'spikes' in your blood sugar levels and keep on the right side of diagnosis 🙂 If you have any questions at all, please ask and we will be happy to help 🙂

 

[Talbothays Tess]

Thank you for your reply to this Northerner. You have helped with a query I have too

 

[JMyrtle]

Actually you are only just pre- diabetic, a normal reading is anything under 42 so you only need to adjust your carbohydrate intake a little and your levels will go down to well within normal range.

 

[SkinnyLiz]

Hi all

In August I had a blood test with the HbA1c reading of 42 which makes me "pre-diabetic".

I am generally pretty fit and active, eat healthily (also have high BP and cholesterol) and am not overweight. Since August I have cut out a few sources of sugar, eaten less and lost some weight - my BMI was 19.5 and is now down to 18.6 so I don't want to lose any more.

I really don't know what else I can do. The Diabetes UK site is reassuring about not having to make drastic changes but my previous relatively healthy lifestyle hasn't helped me.

Any advice would be welcome.

Hello PreDb,
like you was shocked to get a diagnosis of prediabetes, along with slightly elevated cholesterol. This despite trying to eat healthily and not overweight. Although admittedly was not very active.
Trying to combine low fat, and low carb diet was driving me nuts.... so decided to go for low carb, as most cholesterol is manufactured in the body, small amount only from diet.
However both blood sugar levels and cholesterol are affected by exercise...in a good way ( as is osteopenia) so hoping that the increase in activity levels will help all three.
Have found the Cals and Carbs Counter book very helpful in working out my consumption.

Remember that you are just on the line for prediabetes, a few tweaks to your lifestyle and you could fix this. Keep in touch and above all Dont Panic.
Ask your doctor about Diabetes Prevention Courses, run by under the banner of Healthier You, by the NHS. FREE
Cant tell you what its like as mine is starting on Dec 3rd.