Pre-diabetes

[ButterflyWolf]

Good morning everyone, very glad to be here.

My story probably not unique, am a 60 yr old post menopausal lady, with stone and half weight gain, matters further complicated by suffering from Systemic Lupus and blood disorder antiphosolipid syndrome (sticky blood), on blood thinners, and strong medications for my Lupus. My mobility has been affected due to joint pain.

With that out of the way, my GP ran HBA1c in Feb 2021, result 43 mmol/mol, and warned me I was heading for type 2 diabetes, so I cut down on sugars and some carbs, repeat HBA1C 42 Oct 2021, whilst down, clearly not enough, and I see the Diabetic Nurse for management on 12 Nov.

I am totally committed to getting my blood results down by diet if possible, have invested in a Tee2 BG meter, and ordered Gretchen Beckers book after reading the forum for the last 2 days.

My dietary downfall is crisps, plus white rice and pasta, all of which I know I need to cut out, and will.

Got more reading, of which I am looking for diet tips, I am a good cook, never buy processed food, and also know I need to look at my portion sizes also, and to move more, to start will be walking and build on that.

I adore salad, and fish is my staple, I eat at least 4 portions a week, Salmon or Tuna, am somewhat confused on fruit, I love apples and blueberries, are these a no no please?

Thank you for reading, any tips, pointers, am all ears.

 

[Docb]

Hi @ButterflyWolf and welcome to the forum. My best diet tip is to read all the tips and then work out what is best for you.

Chances are that all you will need to do is to make a few tweaks and adjustments. Play with portion sizes, so in your pasta dishes for example, reduce the pasta and increase the sauce. With rice and things like couscous, take half your traditional portion size and mix in some chopped and stir fried veg - mushrooms and garlic fried in butter works well.

Great that you are getting a meter but you must use it wisely. Don't try and micromanage your blood glucose, that only leads to frustration. Use it to look for the big hitters in your diet and deal with them.

There's my top tips and you will get lots more from other members, but as I say, look at them all and see what you can take on board with the least amount of disruption to your life.

 

[ButterflyWolf]

Hi @ButterflyWolf and welcome to the forum. My best diet tip is to read all the tips and then work out what is best for you.

Chances are that all you will need to do is to make a few tweaks and adjustments. Play with portion sizes, so in your pasta dishes for example, reduce the pasta and increase the sauce. With rice and things like couscous, take half your traditional portion size and mix in some chopped and stir fried veg - mushrooms and garlic fried in butter works well.

Great that you are getting a meter but you must use it wisely. Don't try and micromanage your blood glucose, that only leads to frustration. Use it to look for the big hitters in your diet and deal with them.

There's my top tips and you will get lots more from other members, but as I say, look at them all and see what you can take on board with the least amount of disruption to your life.

Thank you so much @Docb for your valuable advice, particularly on the meter, certainly will be using this if I have any pasta, albeit reduced, to test out the meter, will soon know for sure what spikes what.

 

[janw]

I have changed to Walkers baked crisps, they are lower carb and I can include one pack in with my daily diet most days. Popped crisps are lower too, but I prefer the baked. We do need to just have these more as a treat, but not depriving ourselves totally is so much better for our morale. Berries are good. Slices of apple and a nut butter is a decent snack - I get the meridian 100% nut butter, no added anything, I have almond and peanut, not bad on oatcakes either. Best read up on fruit, but berries are the best way to go. I'm still learning but making a decent progress so far.

 

[Leadinglights]

Thank you so much @Docb for your valuable advice, particularly on the meter, certainly will be using this if I have any pasta, albeit reduced, to test out the meter, will soon know for sure what spikes what.

The monitor will enable you to spot any particular issues and try some substitutions. I find edamame bean or black bean pasta a good much lower carb substitute and people use cauliflower rice as a rice substitute, but as suggested mix lots of veg with the rice to reduce the rice component.
Have a look for low carb or keto recipes and I sure you will find lots to tempt you as you are a good cook.
Have a look in the food forum at the thread What did you Eat Yesterday for ideas of what Type 2 folk have but bear in mind some people will be diet managed only but some will be on meds also so people will be having meals with very different amount of carbs, but it should give you some ideas.

 

[Deleted member 21371]

You've already started the improvement, your hba1c is going the right way.
42 is the magic number for normal/pre-diabetes.
I suspect with Systemic Lupus and antiphosolipid syndrome you need to consider the amount of fat, especially saturated fat that seems to be included in some of these diets.
For example, I dry fry most things, I don't fry in butter as I tend to eat a low fat Mediterranean diet, and it would be olive oil if I did use anything, as saturated fats increase my cholesterol.
Edamame bean has a high vit K content, which may not be advised depending on which blood thinners you are on.
If your diet suits all your current requirements, not just BG control, maybe all you need to do is portion control, and eat a bit less, leaving out the carbs, but not replacing with any fats.
If you can achieve the weight loss you want, you may find your hba1c goes even further in the right direction.
I was referred, when I was diagnosed, to an NHS physio, maybe they could help with your mobility and joint pain?

 

[ColinUK]

I have changed to Walkers baked crisps, they are lower carb and I can include one pack in with my daily diet most days. Popped crisps are lower too, but I prefer the baked. We do need to just have these more as a treat, but not depriving ourselves totally is so much better for our morale. Berries are good. Slices of apple and a nut butter is a decent snack - I get the meridian 100% nut butter, no added anything, I have almond and peanut, not bad on oatcakes either. Best read up on fruit, but berries are the best way to go. I'm still learning but making a decent progress so far.

Lower in carbs than what?
According to Walkers own website their baked range is 65-69% carbs whereas their standard ready salted crisp is 51.5%

 

[janw]

Lower in carbs than what?
According to Walkers own website their baked range is 65-69% carbs whereas their standard ready salted crisp is 51.5%

Shoot! You are right, it is the fat that is reduced - I must have misheard - oh well, will have to rethink this through. Thanks for the heads up, really appreciated.

 

[Drummer]

You do have the choice of which carbs you reduce - if you calculate how many carbs you eat now food by food, and then decide - for example, to reduce the potato by half and replace it with something lower in carbs - cauliflower for instance, that could solve the problem for you.
I steam cauliflower to eat with curry instead of rice, and rather than macaroni cheese I make cauliflower cheese.
I also eat swede rather than potato.
Bubble and squeak made with swede and whatever veges, with a couple of eggs mixed in, done in a frying pan and then put under the grill - I would not swap for a packet of crisps.

 

[Deleted member 21371]

If you spiralise zucchini or marrow, it makes a reasonable pasta substitue.
I'm just making some baked courgette "crisps" in the oven for a Greek themed dinner party tonight.
Sliced thinly, placed onto a hot baking tray, sprayed with one cal, turned halfway through, take out as they brown.

 

[Felinia]

Hi and welcome
With HbA1c readings of 43 and 42 you are only just in the pre-diabetic range, so as far as blood glucose goes you might just need simple tweaks. I would say you certainly do NOT need diabetic medication at this stage.
You asked about fruit so I'll pass on what my diabetic nurse told me. She said that berries were the best fruit - blueberries, strawberries, raspberries etc (fresh or frozen without added sugar). A portion size is 80gm, and no more that 2 a day. Tropical fruit is very high in carbs, so I don't have them. Some people find apples, oranges, pears etc ok, but they are lethal for me. Your monitor will tell you if they affect you. Here's a simple traybake recipe: I get a selection of Mediterranean veggies like peppers, tomatoes, onions, courgettes, aubergines, mushrooms and bake them with thin squash slices, all tossed in a little oil and Italian seasoning. Half way through I top with skinless boneless chicken thighs (but a chunky fish would work)
I have arthritis so can't stand or walk far. I get my exercise in the swimming pool where I can do a one hour class pain free. Best wishes

 

[everydayupsanddowns]

Welcome to the forum @ButterflyWolf

Sounds like you are off to a cracking start!

Hope some portion control tweaks, a few carb swaps, and the information from your meter help you to gently steer your HbA1c below the ‘at risk of diabetes’ cut off 🙂

Keep us posted with how things are going, and keep asking questions of the forum’s hive mind. 🙂