Pre diabetes

[imfromwales]

Hello I've just been told I'm pre diabetes I no clue about any of this obviously I need to change my diet
So need to eat more salad veg fruit
Less alcohol and red meat ?
What can I eat and not eat I'm confused with carbs
Please help I am active I walk 10000 - 14000 steps a day
I'm 5 ft 6
Age 53
14 and half stone
I have binged for 2 weeks I've been on holiday so have put on weight
Any advice tips be much appreciated from a shocked lady x

I was sent on a really interesting NHS course which mainly addressed diet. You could ask if there's anything similar in your area. They suggested the Diabetes UK website for information and recipes. Losing weight is a major way to reduce your risk. I've been doing Slimpod which has helped me lose a stone. My main take away from the course was red wine is better than white wine and don't touch cider! Nuts are good for snacks especially almonds as long as you only have a few. Try to increase the fibre in your diet. They're going to do a follow-up blood test in a month or so.

Carbs convert into sugar so eat fewer and change the amount on your plate relative to protein and veg. Some fruits are worse than others. Diet/low fat products can have a negative effect. Less alcohol fizzy drinks and fruit juices.

No, it's carbs that impact BG not red meat. There are No carbs in meat poultry fish or cheese*

Main carbs For example

Bread
Pasta
Rice
Potatoes
Cakes
Sweets
Pastries
There's carbs in beer/cider but none in most spirits.
All The fun stuff unfortunately
Fruit (although a lot of its low ish carb like apples and pears- tropical fruits are higher but as long as you're not eating 4 mangoes a day you're ok!)
Fruit juice
Look at diabetes uk for low carb for type 2 resources.
Or do the blood sugar diet (Michael Mosley)
I'm T1 not pre or T2 so no hope for me and my insulin production but there is for you with a few changes.
There are alternatives to have with a curry or with bolognaise etc. as I've no experience of 'pre' I don't know if you're asked to keep it to say 40g of carb a day.
There's a forum on duk. Worth a 👀

Thank you I always have a sandwich for lunch and crisps
Would Warburton thins be better ?
I often have salad too
And wheatbix for breakfast
I generally think it's the alcohol and sweet stuff that's done it

No have a salad with some protein instead.
Greek yogurt (full fat) with some berries/few nuts will keep you fuller for longer than weetabix.
The sandwich and the daily crisps are the problem too.

Wholemeal is better than white bread, although best to limit it. Similarly less bread, pastry, pasta, rice, noodles, flatbreads, cereals etc and the less processed the better.

I’ve also just been told that I am pre-diabetic and my GP surgery has referred me to the NHS National Diabetes Prevention Programme. I’ve registered and I’m now waiting for them to get back to me to start it.

I’ve previously done Michael Mosley’s Blood Sugar Diet and Fast800 for weight loss purposes and carbs are what you need to cut back on (which I’ve re-started).

Ditch the sandwiches and crisps as well as rice, pasta, all bread products, cakes, biscuits, pastries etc and switch to lean protein with lots of veg, limit fruit and only eat the lower sugar ones, have full- fat yoghurt and other dairy. Anyway, that’s just a brief starting point and you can read more online.