Just found out I'm prediabetic

[LittleMermaidRose]

Hello everyone, looking for some support and advice please.

I just got blood test results back which show that I have prediabetes. I had been at the doctors for an unrelated issue, so I really wasn't prepared for this.

I am obese so I did know it could one day be a possibility, but had always been in the mindset of "it won't happen to me". I'm 35 years old, and diabetes runs in my family. My Dad and his sister have it, as well as their mother.

I have a telephone appointment with the doctor tomorrow to discuss this properly, but I would be really grateful if anyone could give me some advice on what to do to try to reverse it? I'm already pretty active but I could still use improvement in that area.

I'm just feeling very scared and alone as I don't want to tell my partner or family. I feel embarrassed and I don't want them to worry.

Any help or advice would be so appreciated, thank got

Firstly, dont panic.

Secondly, the obvious step is to lose weight. Sorry!

Thirdly, small changes make a big difference.

I was diagnosed with type 2 in Jan24 when my BMI was 36, and my HbA1c was 56. I lost 3kg in six weeks and my HbA1c went down to 51. That inspired me to do more.

And look at what you eat as well. Do you, like me, rely on carb heavy foods? Look at portion sizes and dont double-carb. Change to wholemeal bread and pasta at home. Increase protein and veg. Less sugar obviously...

I love crisps and cheese, I hate cooking... I've managed to make sufficient small and bearable adjustments to get my BMI to 27.5 over a year and my HbA1c is now 36.

Carbs are a huge part of my diet, obviously this will have to change. Sugar too - that will be a difficult one to cut out but I know I have to try.

Is a low carb diet the best way to go?

I’d recommend swapping out your carbs for whole grain options. Increase fibre too - it’ll keep you fuller for longer, as will protein.

Try to limit sugar as much as you can.

Whilst I'm not diabetic I did have gestational diabetes in my last pregnancy 2 years ago.

My HbA1C was close to being pre diabetic last July when it was 40.

You can self refer via your GP for a course called the NHS Diabetes Prevention Programme as you are pre diabetic.

I did the course and learned so much about adapting healthier eating habits etc.

I was 13.5 stone last year and now I am 9 stone and my HbA1C is 37 and I feel great.

I now follow a low carb diet now and exercise daily.

There is also a book called "The 8 week blood sugar diet recipe book" written by Dr Mosley (RIP) which really helped me as well.

It can be reversed and by making lifestyle changes.
Good luck! Xx

Another shout for the NHS Diabetes Prevention Programme. I started one course which was curtailed by Covid and all that jazz, and a couple of years later went on another one. They are really good. All sorts of hints about lifestyle and habit changes, stress, getting enough sleep, exercise, and how to gradually adapt your diet.

Pre diabetic means higher side and could become diabetic so you're not there yet!

These things are a wake up call and you know what you need to do. Take it small steps at a time, also there is medication to help. Xxx

The OP doesn't know what she needs to do. That's the point. Reducing your insulin resistance and prediabetes score isn't the same as going on a calorie-controlled diet to lose weight. You can't switch to low-calorie soft drinks for instance.

I had a HBA1C of 62 in February, it is now 27.

ive been on mounjaro and cut carbs and sugar from my diet, lost 10 and a half stone.

id really recommend it, the ££ is worth the benefits for me

@LittleMermaidRose - I was diagnosed with type 2 diabetes almost a year ago. Since then I have drastically reduced the amount of carbs in my diet - no sandwiches for lunch - I have cold chicken, coleslaw and beetroot, or hummus and crudités, or a low carb wrap with cheese and coleslaw. For dinner I have plenty of veg, lean protein, and a small portion of wholewheat pasta, brown rice or potatoes with the skin on. For pudding I have 5% Fage yoghurt with fruit - mango chunks with sweet cinnamon, or frozen cherries defrosted in the microwave.

I don’t eat breakfast, but I do have snacks of fresh fruit throughout the day. If I want something savoury, I have pork scratchings, or nuts.

I do not feel that I am missing out at all - and I am losing weight, and keeping my blood sugars within tolerable levels.

I pay for a continuous glucose monitor - I use a dexcom 1 - you can get one to try for free by registering on their website and applying for one - though I am not sure if they send one if you are pre diabetic. Freestyle Libre is another brand that offers a single free sensor to try.

You can buy a device and test strips to test your blood glucose with a finger prick test - I bought one that I think was recommended by Diabetes UK - and I would definitely recommend you look at this site for advice.

@LittleMermaidRose I would speak to your GP and see what they suggest is the best route for you. It's good it's been caught before you actually develop diabetes so you really have a good change to stop that from happening.

My dh found out that he was pre diabetic recently and has made huge changes to his diet. He watched a few videos about it and felt doing a fasting diet would be beneficial to him, so he only consumes calories between 2pm and 8pm, outside of that he just has herbal teas or water.
He has drastically reduced his alcohol consumption and has more low or non alcoholic drinks than alcoholic ones, and no longer has midweek drinks.
He had a blood test this week so will find out soon what that will say, but I hope it has helped him. He certainly looks much better and is being much more active.
He does have other conditions, namely a cholesterol issue due to medical reasons rather than diet, but has had to come off the statins and other meds as they were affecting his liver. He has twice yearly injections for the cholesterol which is keeping things under control.

I forgot to add - I stopped drinking sugary cordials, fizzy drinks and fruit juices, which I loved. I now drink fizzy water with ice and a couple,of wedges of lime for flavour. I’ve also got frozen raspberries, and intend to try them in fizzy water, to chill it and add flavour. I also drink full cream milk.

I was advised to avoid products that were labelled low fat, because they often make up the flavour lost by making them low fat by adding sugar.

I do treat myself to a small pice of chocolate each day - usually a dark chocolate - and I can see that these aren’t harming my blood sugars.

I found the glucose monitor helpful because I could see what spiked my blood sugars, which can vary between different people. My SIL can’t eat tomatoes, because they spike her blood sugar, but that’s not a problem for me.

I was diagnosed as pre diabetic 9 months ago. We have a lot of type 1 and 2 in my family. I struggle to lose weight now at my age but lost 12lbs on the human being diet and am now trying to lose more.
I was so pleased but when I had another blood test my HBA1c had gone up. I was so disappointed as I have hardly any sugars.

This is an excellent book and helped me enormously when my hbac1 was measured at 49. Within a few mknths it was back down at 45 and when my next test is due I expect it to be lower. It’s a great balance between the science and the practical.

I am type 1 diabetic so obviously no amount of low carbing will cure me, but what it does do is give me far better control.

With Type 2 and low carbing, you'll be able to reverse it.

Please do it, the complications are the same as type 1 and I wouldn't wish them on anyone. You have a chance to turn this round, I wish I could.

Have a look at Dr Mosley's books and another one called 'think like a pancreas'.

Good luck! You can do this 💪

Thank you so much for all your wonderful, supportive comments. I've been extremely upset today but knowing that there is a good chance that I can turn it all around is making me feel much better, and very motivated

Following the advice of a YouTuber who reduced his reading from over 80 to low 40s, I’m experimenting with resistant starch. You precook your pasta, rice and potatoes and refrigerate them till needed, up to 72 hours. Resting them after cooking apparently makes the difference in how our bodies process the starch. Google “resistant starch” for the science.

For info, I am 9 ½ stone, vegetarian, don’t have a sweet tooth and don’t drink alcohol, yet I regularly get flagged up as prediabetic. Must just be genetic.

There is a vast amount of information, usually the doctor/nurse hands out leaflets or sends links. There are nhs sites, forums etc, which all offer information, the same as most conditions. Asking for advice on MN is more for individual people's experiences so I assume OP has done her own research and looking for what works for them. That was my take on the post?

This is a really helpful low carb project designed by some GPs who felt there needed to be more advice and help for people in your situation op. It’s equally for people who have been diagnosed with type 2 diabetes. Please don’t feel embarrassed about this, your family will just want you to stay well.
https://lowcarbfreshwell.com

I was very upset when I was told I had type 2, @LittleMermaidRose, so I can empathise completely. I thought that my life would be miserable forever - but I was wrong.

Losing weight has helped me get my sugars under control, and I do allow myself the occasional treat. At Christmas, I will be making a Christmas cake, and I will be having some of it too. I work on the assumption that, if I am keeping my sugars under control most of the time, the odd occasion where I ignore my diet won’t cause any lasting damage.

I was going to recommend the Caldesi books too. They are a pair of proper foodies who run a restaurant but have turned T2 around.

Also, don't panic and make radical but unnecessary decisions. A balanced diet means that you can still eat some carbs and sugar. You are more likely to hit a brick wall if you try to change you diet drastically. Don't overlook tge importance of moving, getting outside & improving your fitness

@rightoguvnor - I have just ordered the book you recommended - many thanks!

Ask GP for diabetes prevention programme.
look up Low Glycaemic foods.

Yes, I made the mistake of having a health check in the period between Christmas and New Year - came out pre-diabetic. I will make sure my next appointment is mid January when I’ve had time to detox but I know I’m in the Ok range now.
I’m eating healthier; low carbs (those that I do eat are brown/wholemeal), cake only once a month, eating a lot more nuts, seeds and pulses.
I have also lost about half a stone in weight.

Thank you all so much.
I had my appointment with the GP today. My reading is 43.
She also told me not to panic. That if I eat better and continue with my exercise, that I have a good chance of reversing it. She told me not to do anything extreme, but did recommend low carb or the Atkins diet. This will be hard for me but I think I can do it.

I should be called back in a year's time to have my blood checked again.

I'm feeling a lot more positive about things today. Yesterday was a big shock and I was very upset about things.
My favourite foods are pasta, pizza and chocolate, so I know this is going to be a big challenge for me!!

Would I still be able to eat these things one or twice a week? Or is it a big no no?

What did you learn please? I am in the same weight range as you used to be and also more diabetic. I have tried to learn as much as I can about it but still haven’t lost weight .