Pre-diabetic diagnosis

[HungryBird]

Hello Everyone

I have recently been diagnosed as pre-diabetic. My score is 47. Nobody in my family that I am aware of has ever been diagnosed with Diabetes so this is something completely new to me. I admit during lockdown I have made and eaten cakes, chocolate, crisps, white bread, pasta, rice, potatoes etc. Since my diagnosis I immediately cut out the chocolate, crisps, white bread etc.

I am trying to exercise but this is proving a little difficult as I have problems with my achilles, knees and shoulders.

My main problem is feeling hungry and wanting something sweet like chocolate. Can I eat dark chocolate with more than 70% cocoa obviously in moderation … I'm thinking one square to just take away the craving. I've tried yoghurt with blueberries but its not the same sweet hit that I am craving.

I am feeling anxious that my next blood test which is 3 months away and I am scared I am not doing enough to try and get me back under a score of 42. I don’t understand how the blood sugars work. I know its carbs and sugars but do I need to keep to below a certain number of carbs (in grams) per day or is it the amount of carbs in one go ie. one meal. The blood sugars are counted over a period of the last 2-3 months – what I want to know is if I have a bad day and I say eat a chocolate bar or I have jacket potato is that a spike going to show on the next blood test or what? 4 months seems such a long time to wait to find out whether what you have been doing is right or wrong.

Anyone who has any ideas for sweet treats or suggestions for recipes for sweet treats I would be most grateful.

Thank you in anticipation.

 

[HungryBird]

Thank you Martin for responding to my request for help. I will certainly give the Dark Chocolate & Sea Salt bars a go.

In terms of wholewheat pasta, rice, noodles etc. what kind of size portion are we talking about with a meal - a handful or palm of your hand size?

 

[SaraKaya]

Hello Hungry Bird.
I have discovered Japanese shirataki noodles! 7 calories per 100g and <0.1 carbs! I put them with my spaghetti sauce and it feels just like pasta! I use it with curries as well. It’s amazing how just ‘tricking’ your brain into thinking you are having ‘pasta’ makes you feel fuller.
I get them off Amazon I have bought a big box they work out at about £1 for a 375g bag but I am sure you can find similar in the supermarkets!
Sara

 

[Perfect10]

Hi HungryBird I am also pre diabetic which came out of the blue back in August. At the time I also had an Achilles injury so could not do the amount of exercise I usually do, I now have a support bandage that I wear when walking which works really well.
cauliflower makes good rice and mash and celeriac makes good mash or chips. You can buy konjac noodles or rice which are zero carbs. Depends on how low on carbs you feel is right for you.
There are also lower carb breads too such as Hovis lower carb.
I found myself reading all the labels in shops to buy stuff which is lower in carbs as keen to reduce my HbA1c further.
there is a lot of really good advice on this forum to help.

 

[everydayupsanddowns]

Welcome to the forum @HungryBird

Glad you have found us, and well done on the positive changes you have made so far.

As you are approaching the threshold for a diabetes diagnosis it seems wise to reduce portion sizes of all carbs (not just overtly sweet and sugary things), and some swaps like cauli rice can make a huge difference.

A handful of big BG disturbances shouldn’t affect your HbA1c, but obviously the more of those there are, the more your average BG will be affected. Many members here do use a square or two of dark choc for an occasional cocoa hit though.

If you'd like some interim way of monitoring how your body is responding to the foods you are eating, you could but an affordable BG monitor with relatively cheap strips like the SD Gluco Navii or the Spirit Tee2 - which both have test strips at around £8 for 50.

That way you can check BG before eating something, and again 2 hours after the first bite. Ideally you’d want a rise of less than 2-3mmol/L. Initially the numbers matter less than the rises before-after, but ultimately you’d want to aim for BGs 4-7mmol/L before eating and no higher than 8.5 by the 2hr mark 🙂

Good luck, and let us know how you get on 🙂

 

[HungryBird]

Thank you.

In relation to bread I have changed from Tesco wholemeal which was 11g carbs per slice to Hovis Nimble wholemeal which is 8.1g per slice. I have seen a lot of comment on Burgen bread but this is 11g of carbs per slice. Why are so many people using this bread?

I am still confused as to how many carbs is too much or too little. Would you say 75-100g carbs per day is about right and try and spread that out throughout the day.

I have just bought the carb and cals book - how scary - everything in there is high carbs unless its fish, cheese or veg. I really enjoy my food and I am struggling as to what to eat. I will have eggs in a morning which I am now going to bulk out with bacon, breakfast mushroom and some cherry toms as per the cals and carbs book.

 

[grovesy]

Tesco Wholemeal at 11 is quite low as most large slices of bread are around 18, people use what either suits them,prefer the taste, or is available locally to them. I personally don't like Nimble.

 

[MAC2020]

Hi HB,

Wow, You seem to have a pretty good handle on things and knowledge already, knowing what has affected you ( "I admit during lockdown I have made and eaten cakes, chocolate, crisps, white bread, pasta, rice, potatoes etc. Since my diagnosis I immediately cut out the chocolate, crisps, white bread etc.") and you have bought the Carbs and Cal book I'm impressed, much more learned than I when I first discovered this forum!

Like you I am also pre-diabetic, last check my A1c was 43, slightly raised from the previous 42, and I was told by GP to come back in a year. Like you I think its a long time to wait to find out if you have been doing things right or not.

I was also surprised that members on here seem to get on well with different breads, Bergen Bread, Nimble, Rye breads etc., even the ocassional pizza, noodles, chinese take away, but I keep in mind two things:

First, we are all different! Pasta, breads, too much potatoes or rice or a bowl of porridge will send me straight to sleep but I can manage fruit, all fruits not just the berries!! Others on here can not do fruit at all! Lo carb for some is under 10 grams, for others up to 130gms a day.

Second, we all have different types of D, some are T1 who can have the odd indulgence and adjust their insulin or Bolus (sorry!) to compensate, others are Pre-Ds, others are T2 and sensitive or resistant to different foods, some T3c, T1.5, MODY or LADA, some on medications, others diet and exercise. Some are TOFI, others FOFI, others normal weight or overweight or underweight. Some young, others older. Still others have additional health conditions too, related or unrelated to D. All these variables can determine what foods we do or do not eat or exercise we can or can not do. The key is to find what works for you and your own unique set of variables. A good start is to get a blood monitor and test strips and keep a honest record of your food intake. Then design a way of eating, every day for the rest of your life, that is uniquely yours.

Also check out the "Recipes" and "What I ate Yesterday" discussions for meal inspiration.

Hope that helps?

 

[Drummer]

Watch the cherry tomatoes, they are far sweeter than the normal salad ones, I can't eat them, they make me retch as they are so sickly sweet to my taste now, after 4 years low carbing.

 

[Perfect10]

Hovis nimble is fine but the slices are so thin! I discovered Livlife bread which is 3.8g per slice and a denser bread than nimble so fills you up more. I have only ever found it in Waitrose.