How to reverse pre diabetes

[Bloodsugarlevels]

Hi,
i just turned 50, have fought long covid and got a bit chubbier. (BMI of 28)
thought I treat myself to a cgm device as part of a health MOT
Turns out I might be pre diabetic with a GMI of 6.0 and 42 mol/mol. My blood sugar levels don’t fall below 5.8 during sleep (and that is a good night)
having seen FIL struggle with T2, and all the drugs that come with it - can any of you give me hope as to reversing insulin resistance?
with chronic fatigue I need to be careful I don not push myself over the edge… so need to find a way that is gentle yet sustainable

thank you for handholding

Carbs and sugar are the enemy here. So eat protein for breakfast ( eggs, nuts, cheese ) .
No bread, cut out alcohol, rice, pasta sugary drinks, cereal, desserts, honey .
Lots of veg which grows above the ground.
I have read that citrus fruits and aloe Vera juice help a lot with stabilising blood sugar. Lemon juice in warm water first thing in the morning then wait 20 mins before eating. Intermittent fasting is very helpful too. So eat in an eight hour window and just drink water or herbal tea in the fasting window.

Loads of tins and packets have added sugar too. Beans for example. So try not to eat tinned food or packets, cook from scratch.

Have you had your over 50 blood tests OP?

My DH was the same. He stopped eating cakes, pies and biscuits and also cut right back on alcohol, he managed to get back to normal levels within 6 months. He lost one stone and has kept the weight off.

Cut out sugar, refined carbs and UPF. eat LOTS of vegetables and a moderate amount of lean protein.

have a look at The Sugar Solution by Dr Mark Hyman. Free to read at Internet Archive. A very succinct explanation of the physiology of sugar metabolism and excellent dietary advice.

Have a look at Michael Moseley's books (blood sugar diet, fast 800). He reversed his own pre-diabetes using a low carb approach and restricted eating window (so at least 12 h per day not eating). There's a nice Fast 800 Facebook group for support too, and there is also an online plan you can pay for. I've just been following the plan via the books and Facebook group and it has worked very well for my aim, which is weight loss - I'm not prediabetic- but there's lots of folk who have managed to reverse T2D or pre-T2D that way.

The glucose goddess has some good advice on this area too. Eating a large serving of veg before your carbs/protein, a table spoon of apple cider vinegar dissolved in a big glass of water helps at mealtimes too… I myself have taken action after noticing my lady hba1c was creeping up towards prediabetes territory. Massively cut down on sweets chocolate alcohol now only an occasional treat, try to include a high protein diet, lots of Greek yogurt, fish, eggs, berries, nuts, seeds, aiming for 30 plants a week.

I reversed borderline T2 by following above...lost 3 stone too... I found that with the recipes it was easy...

My DH reversed T2 diabetes (HBA1C 60) by losing weight rapidly on 1000 cals a day for a short period and following a low carb diet. He doesn’t eat sugar at all, no rice, pasta, bread or white potato. Lots of protein, unsaturated fat (from dairy, avocado, olive oil, nuts) lots of veg. In remission for 2 years and counting without meds. The Caldesi cookbooks (diabetes Weightloss cookbook and Reverse your Diabetes) are very good and have a foreword by Dr David Unwin who is the GP championing diabetes remission. You can do it!

i had the HBA1C test and it was 42 so prediabetic.

I did the restricted eating window and the number went the right way. I only did it for a short while but think I could do with this as part of routine. GP was happy with new figure.

My DM has practically managed to reverse her diabetes.

She gave up all cakes, sweets, biscuits, desserts
Switched all potatoes to sweet potatoes
All carbs to wholegrains - and reduced the amount of carbs by bulking out with veg and pulses

And being very very strict about portion size

You need a referral to the NDPP (national diabetes prevention programme) ask your GP x

Yeah, I was coming on to say the same thing! If you have your figures from the blood test, you can self refer.

My results were 42 last month and the gp offered to refer me for the diabetes programme. I've enrolled and have my first group meeting next month. It is a 9 month programme, with 13 face to face meetings. You will be enrolled onto a programme that is near to your home.

I'm thinking it will give me more motivation to lose some weight and improve my results of I have to be weighed regularly at a meeting.

Thank you so much everyone!

@UnfinishedUserna @Whyisitdarkalready - I will look into the NPDD

@NewPinkJacket
I better get that booked! maybe I give it a month before I do to give me some time to improve blood sugar levels. I had so many blood tests after Covid (12 months ago) - my liver went berserk- that I did not even consider this.

thank you for the book references too - will go googling and looking into all of them .
having said this, I am scared of 800! intermittent fasting sends me over the edge. But I eat in a 12 hour window. Have done so for years.

i have already cut out alcohol, fizzy drinks. Now onto sweets and chocolate and cake. (Deep breath)
lemon water - had started in January, will pick up again
Whole grain bread and potatoes and rice will be a challenge.

I probably have to change completely how I eat.

Thank you so much for encouragement and positive role models 🤗🥗🍀

Yes - I was just coming on to suggest that too, I'm on the programme at the moment. Excellent.

Please do get your bloods done ASAP.

I got mine done and discovered I had a very underactive thyroid. I had no idea about this as I hadn't gained weight and wasn't feeling tired etc.

Anyway, I was also 'borderline pre-diabetic' and according to my GP, this was caused by the thyroid. As soon as the Levothyroxine kicked in, the pre-diabetes disappeared.

Good luck

@NewPinkJacket
love your user name!
hope your thyroid is now in check

Thank you do much to all of you - I had a look at the 800, blood sugar goddess, and have taken drastic action.
currently on around 900-1200 calories daily, started walking relatively fast for about 4-5km every day and cut out all kind of processed carbs and sweets and crisps from my diet.
without the support here, not sure I would have even started.

only blood test left to book

thanks again

Hiya. I was diagnosed with T2 8 weeks ago today. A reluctance to take medication meant that I have embraced a fasting, low carb lifestyle. I've lost 1.5 stone and my hba1c is in the non diabetic range (according to my CGM). I still have a couple of stone to go (at least as I'm 202lb currently). But tbh apart from the first couple of weeks I haven't found it very hard. I think knowing that it's for my health has meant that the decisions are taken away from me. I don't even desire chocolate, bread or pasta (my favourite things prior to diagnosis) and am happy doing OMAD or 2MAD.

Please can you say exactly what you are doing?

@Nofixedabodewell

In terms of food I'm not eating more than 1-2 times a day (I have found that fasting doesn't feel good the week before my period so I eat a little more then). Most often I push my fast as late as possible although on Monday at work I eat a salad with cottage cheese and then had thick greek yoghurt and strawberries. For dinner I had turkey taco mix in a low carb wrap. Today I eat some cucumber, nuts and Brie with sundried tomatoes, then went for a walk to collect my daughter, when I came back I had some yoghurt and strawberries. I cooked Spag bol for my family tonight but felt full (previously this would've been impossible, I was NEVER full) so didn't have any or even want any.

The biggest change is that eating no/very little processed food has meant that I've just lost the taste for it. Things taste like chemicals, it's like my tastebuds have totally changed.

I drink black coffee and water during the day when I'm in a fasted state and often walk the dog in the morning or ride my peloton. I often walk or move around after a meal.

The only negative side effects are that if I don't eat until the evening, I lose energy/focus at about 3pm, also im not as regular 💩 as I used to be, but it doesn't cause any issues. I just think the food I eat hasn't much waste.

I should probably add that I don't particularly feel like I'm on a diet as I still put cheese on burritos, eat full fat yoghurt etc.

The biggest change is that eating no/very little processed food has meant that I've just lost the taste for it. Things taste like chemicals, it's like my tastebuds have totally changed.

this is key. UPF literally assault our taste buds. Once weaned off all the chemicals, emulsifiers, artificial flavourings and, most importantly SUGAR, you relearn to appreciate the subtle taste of fruit, vegetables and other unrefined, unadulterated foods.

i would day though @Franticbutterfly that it looks like you’re not eating enough vegetables, whichvis probably why you aren’t as ‚regular‘ as before. Your body needs fibre! The added bonus is that you can eat tons of vegetables as long as you don’t douse them in cheese, sauces or high calorie dressings.

Mindful eating is also important. Too often we eat in a rush or stare at some screen while we eat. If we slow down and consciously focus on what we are eating and how it tastes, we are less likely to overeat or eat crap.

@PaminaMozart I eat loads of veg usually, but this week I've lost my appetite a bit. Also I didn't want use the MN phrase of "massive salad".

Here's a selection of some of my meals. As you can see, this is no diet. postimg.cc/gallery/w6DfK2d

Loving those pics of meals. Do you have the recipes by any chance?

Looks yummy @Franticbutterfly !!

Photographing meals is actually a great idea. I must start doing this as quite often I improvise a delicious meal, but later I can’t remember what and I actually did!

Most of my meals are a protein and salad/roasted veg eg steak in peppercorn sauce with mushrooms and veg, fry up, 2 burger patties but one brioche bun etc.

I eat lots of things like chilli in a low carb wrap, or turkey taco mix (have posted it on MN before it comes up in a google search, but I substituted the rice for red lentils).

The Tuscan chicken is a recipe from Instagram:

1.) get 600g raw chicken breast and dice into cubes
2.) season with tablespoon oregano.
Tbsp olive oil, Tbsp.
Cumin and chilli flakes
3.) mix together & cook on the pan for
10-15 mins on high heat
[then on low heat add:1

1 tbsp minced garlic
1 chopped onion
1 tbsp tomato paste
200ml skimmed milk
60g low fat cream cheese
Frozen Spinach cooked in microwave (however much you'd like)
Cooked chicken
4.) Stir and let it simmer until rich and creamy. - it only takes a few mins.

The other day I had salmon cooked on papillotte (I put pesto, philli and lemon juice on it) and then when I take the fish out I mix it all to make a sauce and pour over. I had it with asparagus, mange tout and green beans.