Pre diabetes

[diabetes825]

I had some blood tests done on Monday and looked at my results today.

I'm in danger of progressing to type 2 diabetes. This is a shock as my blood tests haven't shown this before.

I am overweight and would like advice on how others reduced their risk. I can't exercise at the moment due to health issues.

You can’t exercise whatsoever? Even a walk?

You would definitely need to address your diet, look up healthy eating tips! And lose some fat.

Go to Slimming World. Lots of people have reversed their pre-diabetes in our group.

I am overweight and would like advice on how others reduced their risk. I can't exercise at the moment due to health issues.

I lost 3.5st to get my blood sugar from 56 to 38. Losing weight is more about eating less than exercise.

Well done for deciding to tackle it now. I somehow didn't pay attention to my pre-diabetes warnings so being diagnosed was a wake-up call. One thing I hadn't realised is that being diagnosed is a lifetime commitment - if you reduce your blood sugar, you can be in 'remission' but you're not 'cured'.

What's your diet like at the moment - what's a typical day look like? Dp put his into remission by dropping carbs - he was under supervision of the lipid clinic. He also lost weight by doing this. Weight is mostly food related rather than exercise. Can you not even go for a walk or get a referral to a hydro pool?

How did you reduce blood sugar? I don't really eat sweet things. My blood sugar was 44.

Not being snarky, genuinely curious but losing weight however you do it will help with diabetes (I am a type 2 diabetic) but high fat and low carb is best for controlling blood glucose - doesn't slimming world promote low fat food and unlimited rice, pasta and potatoes? I don't doubt people lose weight there but it's not ideal for blood sugar. Unless it's changed?

When it comes to diabetes low GI is the key, it’s not about completely cutting any food groups just about being more careful with foods that raise your sugar levels.

protein, fat and fibre should take a more prominent role, with carbs reduced and the ones you do eat being more complex. You also should try where possible to combine carbs with a protein or fat as that helps to process and break them down.

So brown bread with whole seeds in it not white bread, whole grain pasta, brown rice etc.

If you want toast have it with nut butter or scrambled egg, apple slices with cottage cheese.

Go with whole foods like full fat milk and yoghurts rather than low fat versions, fat is good for you in moderation and it helps to break down sugars. Nuts, seeds, beans, lentils, non-starchy veg (stuff grown above ground), berries, lean meats, eggs.

You mention a physical mobility issue but if you are able to then a 20 minute walk after a meal makes a huge difference in my blood sugar readings, it is amazing how effective a small amount of exercise can be so anything you can do will be good.

The other thing that is really good at controlling my sugar levels is having a decent break in eating every day, it gives time for any sugar in your system to be processed without adding more, so if you can stop eating by 8pm and then have a solid 12 hour break that will help too. If you really do find you need a late evening snack then make it something that is zero carb, a boiled egg, a bit of almond butter, a couple of spoons of cottage cheese (Longley farms full fat is wondrous stuff) something like that.

i was diagnosed with T2 last August, HbA1C was 96n/mol so i was put straight on insulin and metformin. I wore a Freestyle Libre CGM to monitor by sugar levels and in the early days they were in the high zone over 80% time, coming in at up to 28 n/mol 2 hrs after eating. It’s now under control, I’m on Mounjaro and I control my diet using the rules above, I’m now in normal range 99% time, dropped the insulin and metformin and HbA1C was 37 n/mol at last check which is in normal range.

There are foods I just can’t eat except as a special occasion, potatoes unfortunately are on that list along with the obvious cakes and sweets, some of the more surprising highs can from things like muller light yoghurts and porridge.

In a nutshell, less carbs. Reduce bread, potatoes, pasta rice etc. Lots of good quality protein (chicken, fish, red meat) lots of salad and berries, full fat greek yoghurt, cheese and nuts. Kale, spinach, eggs eggs eggs!

Less things like carby veg I.e carrots, peas, sweetcorn

What type of things do you like to eat?

It’s not just sweet foods that raise your sugar.

Bread, pasta, rice, potatoes, pastry, some grains, some fruit is higher GI like watermelon or papaya, the obvious chocolates, sweets etc

Fellow pre-diabetes person here. Mine was 43 at the last count. The advice I was given (among a lot else) was to gradually reduce carb intake and replace with veg. So that's bread, pastry, potatoes, rice etc. Have one spoonful less of that and one more of whatever veg or salad you are having with your meal. If you are having carbs then wholegrain bread is better, and basmati rice is better than ordinary white rice.

There is no point in 'sugar-free' foods or drinks advertised as such - all they have done is replace the actual sugar with a calorie-free version, but your body doesn't know that and reacts in the same was as if it is sugar. Weird but true.

You don't have to go all out and start some exercise regime, just increase your general level of day to day activity. Just walking down to the bottom of your garden and back is better than nothing, for instance.

Reducing stress levels and getting a better night's sleep also help to reduce blood sugar.

Thanks this is all good stuff as I have no Idea where to start.

I'm vegetarian and eat:

Eggs
Cheese
Pasta
Rice
Potatoes
Olive oil
Vegetables
Brown bread
Fruit
Yogurt
Tofu
Paneer
Spinach

Maybe I should get a blood sugar monitor.

I reversed mine, fixed my BP issues and fatty liver disease and lots 6 stone using Mounjaro. Life changing stuff for me

Try looking at the British Heart Foundation diet plan for diabetes

Low carb is definately the best way to reverse diabetes/pre diabetes.

Lots of scientific evidence to back it up.
If you can, I really recommend an app called Freshwell, it was devised by doctors involved with diabetic reversal.
I wish I’d had access to this years ago. None of its new information for me as I’ve been doing low carb for 4 years but it’s great to have all the knowledge in one place and is ideal to educate yourself about hidden sugar.

If you can do some moderate exercise like walking that’s great but mainly to stay mobile, it’s not necessary to lose weight - that’s all about diet. My partner reversed his diabetes by doing very low carb and maintains by eating a sensible low carb diet with the odd cheat on high days and holidays.
good luck. It’s hard initially as you will need to relearn all your assumptions about healthy food.

Have a look at Freshwell low carb diet website.
Meal planners and good information on there

That's a good base, just cut back on the rice, pasta, potatoes and bread.

Not all veg is equal- more spinach, mushrooms,.asparagus, red and green peppers, tomato avocado all good... sweetcorn, peas and carrots no so much

Raspberries cranberries and honeydew melon are the lowest carb fruit, blueberries and strawberries OK too, try and limit bananas, mango, grapes and dried fruit

Full fat cheese is good too and eggs

I'll speak to my Dr tomorrow and see what help is available. I'll look at those websites and look at getting a blood sugar monitor.

Reduce pasta rice bread and potatoes to very small portions preferably cut them out completely. If you do have them try the low carb pasta version's, or even the whole meal versions (although these will still spike your sugars).

although it sounds counterproductive, adding olive oil and other good fats like avocado, nuts and seeds will increase your fat intake and satiate your appetite.
You will eat smaller portions as a result. Less bloating is common bonus.
your diet seems pretty good though, in that it’s similar to mine except I don’t eat pasta/rice/potatoes and I do eat fish and meat once a week. If you do want to carb it up a bit, say, for the Friday night curry tinned butter beans make a nice mash and also nice roasted in olive oil and herb/spice of your choice as a potatoe/pasta/rice substitute.

As your diet is already good I don’t think this will be too hard for you. Get in to nuts, seeds and pulses more.

last thing I’d add is that timed eating is really effective, which means reducing your eating window. Mine is 8/16. So no breakfast but I have lunch around 12/1 and evening meal around 7. This only works for me if I stick to low carb otherwise I just feel hungry and crave sugary things all the time.

I also have a lot more energy eating like this. I was the biggest advocate for breakfast for years but I’d always feel hungry by 11 and snack.
however if you do timed eating I’d advocate getting used to the diet change and dropping some weight first as it can be a bit much all at once unless you are used to it.
can’t recommend the freshwell app and the six modules highly enough. Only found it yesterday after reading a news article where it was mentioned.

Have a look on the Diabetes website. There is lots of information about diabetes.

https://www.diabetes.org.uk/about-diabetes

I have just been told I am pre- diabetic and it's been caused by taking steroids for an inflammatory condition (I put on a huge amount of weight). I am reducing the dosage but have to do it slowly.
My GP has referred me to an online talking therapy (LIVA) where you get one-to-one guidance about diabetes and lifestyle with a therapist. My first appointment is next week so I don't know how good it's going to be.
Maybe your GP would refer you to something like this?

No, you don't need a blood sugar monitor - that is for people with Type 1.

If you are vegetarian then I'm sure you have heard of low GI foods? Do that. But mainly, you are supposed to have half fruit/veg, 1/4 protein and 1/4 carbs on your plate for each meal. If you are eating carbohydrate then have protein with it, which reduces the GI. You are also supposed to eat regularly, so skipping meals is a real no-no.

A diet for reducing your T2 risk is not the same as a calorie-controlled diet for losing weight.

Losing weight in any way that is sustainable for you in the long term should make a big difference.