Pre-diabetic food help needed

manderson27

My husband is 67 only around 10 pounds overweight (put this on since retirement a year ago). He is 6' 2" and cycles around 4 hours a week and walks a lot. He also has slightly elevated blood pressure and cholesterol which are both under control now.

Yesterday the results of his yearly check up came back and he was diagnosed as pre-diabetic. He is devastated, to be honest, I have never seen him so low, he is very frightened by this.

He is Jamaican and I gather that his ethnicity is a factor in all these things. It is hard on him as he has always been careful with his health and fitness.

The reason I am writing is to ask for simple recipes and foods that would be suitable for him to help get his numbers back in check. He is a bit lost and I really want to help him to lose the 10 pounds and reverse his blood numbers. He has always supported me in my journey now it is my turn to help him and I know that there are many of you out there dealing with the same issues so I am hoping you can give me advice and tips that I can pass on to him. If we are pro-active about this it will help him to cope.

I am looking on NHS sites and have downloaded some info but I would love to hear from my fellow MFP folks who are actively going through this.

Thank you in advance for any help.

Unknown

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manderson27

Thanks Kriss that is great advice, I am looking at low carb recipes now The thing is that husband doesn't eat a lot of starchy things anyway, this is why I am seeking help. He loves his veggies and fruit, fish, lean meat, brown pasta and bread etc. If he was really overweight and ate crap it would be easier to clean up his diet.

I am a newb with all this. Was surprised that carbs are the culprit along with sugary things. I thought all veggies and fruit would be ok but that clearly is not the case so lots of research to be done.

Unknown

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nvmomketo

^^ Good advice from Kris.

Carbs is the macro from plants. It's in seeds, nuts, grains (flours), veggies (root, green leafy, etc) and fruits. As a general rule, the carbs in refined carbs like flours (breads, muffins, tortillas) and sugars will raise blood glucose (BG) quickly and high. So do starchy root vegetables (potatoes, yams, carrots, onions, etc,) and high GI fruits like bananas, grapes and dried fruits such as raisins.

Meat, full fat dairy, seafood, eggs, and some plants like nuts, olives and avocados are lower in carbs or zero carb.

Try Dr Bernstien's Diabetes Solution. Great book. It's a low carb plan.

If he wants to go very low carb (under 50g carbs per day) try Keto Clarity.

He may want to look into Dr Tim Noakes. He has a book too. He was a long distance runner who developed T2D. He was just a bit overweight too. He switched to LCHF and reversed the condition.

This was me too. I was about 20lbs heavier than I wanted to be when I developed prediabetes. Top of a normal BMI. I went very low carb and my BG is much better. LCHF helped me a lot.

RemoteOutpost

LCHF works and is absolutely the way my body is genetically designed to fuel and function.

manderson27

Thank you all for your responses. He is finding this very hard to come to grips with this diagnosis and to understand what needs to be done so all your input and explanations are truly appreciated.

At the moment this is how he is seeing things: he can't eat processed meats, bacon, sausage, ham etc due to the salt (high blood pressure) He can't eat red meats, cheese etc ( high cholesterol) He can't eat bread, rice, pasta, potatoes, cake, biscuits, etc ( pre-diabetic) he can't eat his favorite fruits, he can't eat some veg, so all he can eat is salad, fish and eggs.

I have to agree with him up to a point. He has already had to reduce a lot of things that he liked to eat now if he has to go low carb how does he do this without using meat, cheese etc for protein.

I understand his frustration after eating so sensibly and keeping fit for the last 30 years he has had to adapt to his body throwing all this crap at him in the last 4 years.

I know we will sort it all out but it hurts me to see him so low. We should be enjoying our retirement not having to worry about what we are eating. For me it is only calorie restriction which is easy compared to what he has to sort out.

Sorry about the rant and thank you all for the advice and responding.

kimny72

OP, I don't believe he "can't" eat those things, just that he needs to limit them. I know diabetics who eat meat, cheese, fruit, etc it's just that they need to be mindful of quantity and how those foods affect them.

I'm no expert, so I can't offer anything else. I'm sorry you guys are going through this - hang in there!

earlnabby

manderson27 wrote: »

My husband is 67 only around 10 pounds overweight (put this on since retirement a year ago). He is 6' 2" and cycles around 4 hours a week and walks a lot. He also has slightly elevated blood pressure and cholesterol which are both under control now.

Yesterday the results of his yearly check up came back and he was diagnosed as pre-diabetic. He is devastated, to be honest, I have never seen him so low, he is very frightened by this.

He is Jamaican and I gather that his ethnicity is a factor in all these things. It is hard on him as he has always been careful with his health and fitness.

The reason I am writing is to ask for simple recipes and foods that would be suitable for him to help get his numbers back in check. He is a bit lost and I really want to help him to lose the 10 pounds and reverse his blood numbers. He has always supported me in my journey now it is my turn to help him and I know that there are many of you out there dealing with the same issues so I am hoping you can give me advice and tips that I can pass on to him. If we are pro-active about this it will help him to cope.

I am looking on NHS sites and have downloaded some info but I would love to hear from my fellow MFP folks who are actively going through this.

Thank you in advance for any help.

Basically, reduce his carb intake. I am diabetic and, per my doctor, I have a limit of 180 g. of carbs per day. This really doesn't crimp my style much. I do have my sandwiches on one slice of bread instead of 2, I eat more veggies than fruit, and I limit things like rice and pasta. I really haven't had to change my eating too much but still reduced my A1C from 7.3 to 5.0 within a year.

earlnabby

manderson27 wrote: »

Thanks Kriss that is great advice, I am looking at low carb recipes now The thing is that husband doesn't eat a lot of starchy things anyway, this is why I am seeking help. He loves his veggies and fruit, fish, lean meat, brown pasta and bread etc. If he was really overweight and ate crap it would be easier to clean up his diet.

I am a newb with all this. Was surprised that carbs are the culprit along with sugary things. I thought all veggies and fruit would be ok but that clearly is not the case so lots of research to be done.

Sugary things are not the issue, total carbs are. He may have to reduce his fruit and bread intake. Just eat half of the quantity he is used to and see what that does to his numbers. Does his doctor want to do regular A1C tests every 3 months? That is the best way to see how dietary changes are affecting his blood sugars since that measures the average blood glucose over a 3 month period.

nvmomketo

manderson27 wrote: »

Thank you all for your responses. He is finding this very hard to come to grips with this diagnosis and to understand what needs to be done so all your input and explanations are truly appreciated.

At the moment this is how he is seeing things: he can't eat processed meats, bacon, sausage, ham etc due to the salt (high blood pressure) He can't eat red meats, cheese etc ( high cholesterol) He can't eat bread, rice, pasta, potatoes, cake, biscuits, etc ( pre-diabetic) he can't eat his favorite fruits, he can't eat some veg, so all he can eat is salad, fish and eggs.

I have to agree with him up to a point. He has already had to reduce a lot of things that he liked to eat now if he has to go low carb how does he do this without using meat, cheese etc for protein.

I understand his frustration after eating so sensibly and keeping fit for the last 30 years he has had to adapt to his body throwing all this crap at him in the last 4 years.

I know we will sort it all out but it hurts me to see him so low. We should be enjoying our retirement not having to worry about what we are eating. For me it is only calorie restriction which is easy compared to what he has to sort out.

Sorry about the rant and thank you all for the advice and responding.

If he goes low carb, he can probably eat those higher sodium foods. Your sodium needs go up when you reduce carbs. You lose a LOT of electrolytes with the initial water loss. If you do not replace those salts/sodium you can make yourself very sick. If you are actively restricting sodium, your sodium could get dangerously low.

I would not restrict sodium on a LCHF diet. Sodium restrictions are old fashioned thinking and apply to the high carb governement dietary recommendations - not low carb.

He might really enjoy LCHF if he gets those foods back!

Here's a very recent talk, by an internationally recognized, award winning doctor, where sodium needs are discussed. It turns out that when thousands are looks at, 5000mg of sodium per day is the ideal. Low sodium diets are not healthier.

https://youtu.be/f2LYe4Gzmc4

Gisel2015

OP I don't know where you live but I think that you should also ask the doctor for dietary recommendations since your husband seems to have several health problems to consider.
If a doctor gives a patient a diagnosis, he should also give the patient information on how to deal with it or treat it, either with medication and/or changes in the diet. A referral to a dietitian seems to be a good course of action for your husband’s situation.

Here are some links and recommendations from the Mayo Clinic and you can get more on line.

# Pre Diabetes Dietary Recommendations - Mayo Clinic Low ...
weightlossdietc.com/.../pre-diabetes-dietary-recommendations=ps11807
6.9K reviews · By Weight Loss Diet

Pre Diabetes Dietary Recommendations - Mayo Clinic Low Fat Low Cholesterol Diet Pre Diabetes Dietary Recommendations Weight Loss Surgery Clinics In Alexandria La ...

Tips for Prediabetes and Diabetes Meal Planning - Mayo Clinic
newsnetwork.mayoclinic.org/discussion/tips-for-prediabetes-and...

Tips for Prediabetes and Diabetes Meal Planning. ... the following guidelines serve as a good starting point and can be adjusted as ... Mayo Clinic Minute; Healthy ...

Unknown

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BiggDaddy58

I would ask what he eats now..and drinks? Too much pasta, bread and fruits and veggies could be too many carbs for him.

I was "pre-diabetic" and then went "diabetic" last January (according to my Dr.) I was 308 pounds and am now 58 yrs young.

I don't count carbs, or eat low carb. I eat lots of fruit and veggies, but very little bread or pasta.

I did cut all pop/soda out. (well..I have a diet coke, now and then)

I got active and dropped over 80 pounds. I am not on any meds for diabetes. I just stay active, and watch my calories. HOWEVER..what works for one person might not for another.

I would make sure he consults his Dr. before embarking on any "strict" changes.

Low Carb could help him..does he drink pop/soda..alcohol?

It does seem like a healthy diet, he has, depending on how much bread and pasta he is eating.

I am not a dietician, nor medical expert. I know what worked for me. Being active, losing weight , and cutting soda out.

So far..all my tests have been in line for over a year now. Your husband has other issues as well..cholesterol and BP.

Do some research, make a plan with your Dr..have the A1C test every 3 months..find out what works and what doesn't.

I wish you the best.

manderson27

kimny72 wrote: »

OP, I don't believe he "can't" eat those things, just that he needs to limit them. I know diabetics who eat meat, cheese, fruit, etc it's just that they need to be mindful of quantity and how those foods affect them.

I'm no expert, so I can't offer anything else. I'm sorry you guys are going through this - hang in there!

You and I know he CAN eat that stuff just needs to adjust a few things but he is freaking out at the moment lol

manderson27

jahmalmcqueen wrote: »

Look up Dr Sebi. He has cured people of diabities etc etc. No meat no startch eating a alkaline diet. Trust me do the research. The reason your husband has diabities cause hes acidic and inside his pancreas is mucus, which is the result of food that is acidic. Change his diet and hell save his life.

Hmmm, really? I will give this the consideration I feel it deserves

earlnabby

manderson27 wrote: »

kimny72 wrote: »

OP, I don't believe he "can't" eat those things, just that he needs to limit them. I know diabetics who eat meat, cheese, fruit, etc it's just that they need to be mindful of quantity and how those foods affect them.

I'm no expert, so I can't offer anything else. I'm sorry you guys are going through this - hang in there!

You and I know he CAN eat that stuff just needs to adjust a few things but he is freaking out at the moment lol

Very normal. It might help to schedule a consult with a Registered Dietician. They can help sort out the facts and help explain meal plans that work with his preferences as well as medical needs.

manderson27

Gisel2015 wrote: »

OP I don't know where you live but I think that you should also ask the doctor for dietary recommendations since your husband seems to have several health problems to consider.
If a doctor gives a patient a diagnosis, he should also give the patient information on how to deal with it or treat it, either with medication and/or changes in the diet. A referral to a dietitian seems to be a good course of action for your husband’s situation.

Here are some links and recommendations from the Mayo Clinic and you can get more on line.

# Pre Diabetes Dietary Recommendations - Mayo Clinic Low ...
weightlossdietc.com/.../pre-diabetes-dietary-recommendations=ps11807
6.9K reviews · By Weight Loss Diet

Pre Diabetes Dietary Recommendations - Mayo Clinic Low Fat Low Cholesterol Diet Pre Diabetes Dietary Recommendations Weight Loss Surgery Clinics In Alexandria La ...

Tips for Prediabetes and Diabetes Meal Planning - Mayo Clinic
newsnetwork.mayoclinic.org/discussion/tips-for-prediabetes-and...

Tips for Prediabetes and Diabetes Meal Planning. ... the following guidelines serve as a good starting point and can be adjusted as ... Mayo Clinic Minute; Healthy ...

Thank you. Yes I am researching as we speak, most helpful. x

manderson27

Look_Its_Kriss wrote: »

@manderson27 -- When a health issue arises its so hard for us to accept and often times we get into the mind set that we just shouldn't eat these foods at all but if you cut out all those things it can actually make things worse.

cutting out things leads to struggle and struggle can cause binges, it can cause the *kitten* it attitude and it can cause a lot of frustration. Also removing all carb like things from the diet is not a cure all for diabetes, because even diabetics need to consume carbs, if they don't their liver will produce its own sugar and that can cause blood sugar spikes as well, the trick is to learn to eat these things in more normal quantities. As weight loss goes down the blood sugars will stabilize and so will his other health issues but he's never going to take off that weight by making his diet so complicated and restricted that he can't stick with it.

Find his calorie goal.. Eat portions within those calories and help him get the weight off and it WILL get better, focus on the weight and the markers for over all health issues improve. Stop focusing on removing foods for this reason or that reason, 10lbs is maybe a couple months or so of calorie deficit and exercise and normal portions during this time will be less of an impact on his health issues then if he was ignoring it.

Absolutely agree with this Kriss he is just freaking out. I am not removing foods as much as just checking them out and replacing or adding stuff so he can see that he doesn't have to stop eating he just need minor adjustments. The exercise will be up to him though and he wont have a problem with that he is pretty fit.

manderson27

BiggDaddy58 wrote: »

I would ask what he eats now..and drinks? Too much pasta, bread and fruits and veggies could be too many carbs for him.

I was "pre-diabetic" and then went "diabetic" last January (according to my Dr.) I was 308 pounds and am now 58 yrs young.

I don't count carbs, or eat low carb. I eat lots of fruit and veggies, but very little bread or pasta.

I did cut all pop/soda out. (well..I have a diet coke, now and then)

I got active and dropped over 80 pounds. I am not on any meds for diabetes. I just stay active, and watch my calories. HOWEVER..what works for one person might not for another.

I would make sure he consults his Dr. before embarking on any "strict" changes.

Low Carb could help him..does he drink pop/soda..alcohol?

It does seem like a healthy diet, he has, depending on how much bread and pasta he is eating.

I am not a dietician, nor medical expert. I know what worked for me. Being active, losing weight , and cutting soda out.

So far..all my tests have been in line for over a year now. Your husband has other issues as well..cholesterol and BP.

Do some research, make a plan with your Dr..have the A1C test every 3 months..find out what works and what doesn't.

I wish you the best.

Thank you for your response, so glad you have pulled it all back so well. My husband is 67 6' 2" and weighs 190 so only a 10 pound gain in the last year. He has never over indulged in any food and is careful about what he eats, always has his fruit and veggies daily, pasta or rice once a week, and never eats huge portions. He cycles once or twice a week but they are usually 3-4 hour rides. so this is why he is finding it a bit hard to come to terms with

Thanks again for responding I am really grateful to all my MFP friends for their help.xx

nvmomketo

A Novel Intervention Including Individualized Nutritional Recommendations Reduces Hemoglobin A1c Level, Medication Use, and Weight in Type 2 Diabetes
http://diabetes.jmir.org/2017/1/e5/

Conclusions: These initial results indicate that an individualized program delivered and supported remotely that incorporates nutritional ketosis can be highly effective in improving glycemic control and weight loss in adults with T2D while significantly decreasing medication use.

awinner_au

This happened to me, i was diagnosed pre-diabetic and prescribed Metformin. I was not over weight but unfortunately have a family history of diabetes so I have a genetic predisposition.

I did a bit of research and discovered that having a larger muscle mass can help so i set my self a resistance exercise program.

While i was not overweight i was what you would call skinny fat, my body fat % using a dexa scan was 18.6, i too am runner and cyclist.

I have gone through couple of cycles of putting on weight then losing weight. The last dexa scan i had was in January and i actually weighed 1kg more than my initial scan but i now have a BF% of 13.7.

I take no medications at all and I am not pre-diabetic any more.

I basically try to eat low GI carbs, i do however eat high GI stuff occasionally (eg creme caramel or mango soufle) but it isnt a problem as i do not have any insulin resistance. I also eat more now than i used to as i exercise more.

Trying to build muscle in your retirement isnt such a bad hobby, work just gets in the way of living

grandmas12

OP-When my husband was diagnosed as diabetic he freaked out too. His doctor's words of wisdom were if it tastes good spit it out. Not true, of course. I made an appointment with a nutritionist and she really helped my husband understand what he could and shouldn't eat.

MargaretLunan

try increasing exercise . low sugar low carb diet. it can be beat it is not a death sentence but it will take alot of careful eating but mostly exercise

mom22dogs

manderson27 wrote: »

Thank you all for your responses. He is finding this very hard to come to grips with this diagnosis and to understand what needs to be done so all your input and explanations are truly appreciated.

At the moment this is how he is seeing things: he can't eat processed meats, bacon, sausage, ham etc due to the salt (high blood pressure) He can't eat red meats, cheese etc ( high cholesterol) He can't eat bread, rice, pasta, potatoes, cake, biscuits, etc ( pre-diabetic) he can't eat his favorite fruits, he can't eat some veg, so all he can eat is salad, fish and eggs.

I have to agree with him up to a point. He has already had to reduce a lot of things that he liked to eat now if he has to go low carb how does he do this without using meat, cheese etc for protein.

I understand his frustration after eating so sensibly and keeping fit for the last 30 years he has had to adapt to his body throwing all this crap at him in the last 4 years.

I know we will sort it all out but it hurts me to see him so low. We should be enjoying our retirement not having to worry about what we are eating. For me it is only calorie restriction which is easy compared to what he has to sort out.

Sorry about the rant and thank you all for the advice and responding.

Yes, he can eat those things, just maybe in smaller portions than he is used to. He just has to eat appropriate amounts and stay within the allotted carbs his doctor/diabetes educator tells him. My mother has full-blown diabetes, she can eat what she wants, as long as she keeps to no more than 45 carbs per meal. Losing the extra weight should help as well.

TonyB0588

@manderson27 So sorry to hear of your husband's condition. He seemed to be doing all the right things before and still got this.

I also was diagnosed pre-diabetic with 10 lbs extra to lose. I've actually lost that and a few more as well. All my readings are good now on my home glucometer as well as the health checks we get every 4 months at work. Due to go back to my regular doctor now as a full year has elapsed since the first diagnosis.

Your husband's doctor should have given him a diet sheet or referred him to a nutritionist for that. I was given a list of Foods to Avoid, Foods in Small Quantities, and No Restrictions.

Heather4448

I'm going to be the devil's advocate, so don't hate me people! 10# on someone who is 6'2 doesn't seem like enough to stress his pancreas.
Do you both feel like his Doctor is knowledgeable? Does he take time to answer your questions and concerns or does he rush you through due to a high patient load? If the answer to either one of these is no, I would find another Doctor.
Did your Husband get diagnosed as pre- diabetic after only one A1C or a few FBG readings? If so, they might need repeating. Maybe it was a one-off.
Has he been having any other symptoms? If so, maybe a second opinion is in order. Fresh eyes on the problem.

earlnabby

Heather4448 wrote: »

I'm going to be the devil's advocate, so don't hate me people! 10# on someone who is 6'2 doesn't seem like enough to stress his pancreas.
Do you both feel like his Doctor is knowledgeable? Does he take time to answer your questions and concerns or does he rush you through due to a high patient load? If the answer to either one of these is no, I would find another Doctor.
Did your Husband get diagnosed as pre- diabetic after only one A1C or a few FBG readings? If so, they might need repeating. Maybe it was a one-off.
Has he been having any other symptoms? If so, maybe a second opinion is in order. Fresh eyes on the problem.

The OP mentioned her husband is Jamaican and diabetes is a common genetic issue in people with African ancestry. She also mentioned he has had cholesterol issues and if he takes statins they are known to trigger T2Dm. His weight is a non-issue as far as risk factors but he has one, maybe more other risk factors. Genetics is the biggest risk factor.

jgnatca

I was diabetic for over a decade and prediabetic for longer than that. I have taken many classes to help control the disease.

I suggest instead of looking for a particular food as the culprit to simply rearrange an already healthy diet to keep the blood sugars steady.

Your man is already highly disciplined. He will figure this out.

- Eat on a schedule, at the same time every day and never skip a meal.
- Other than overnight never go more than two hours between meals.
- Get a blood tester and test first thing in the morning and two hours after breakfast, lunch and dinner.
- If he gets a high number he can work it off with exercise.
- Every meal should have a little protein in it. Even the snacks. This will help the blood sugars be released at a steady rate.

Examples of protein supplemented snacks:
-protein bar
-apple with peanut butter
-cheese and cucumber
-hiker's mix
-egg and crackers

manderson27

awinner_au wrote: »

This happened to me, i was diagnosed pre-diabetic and prescribed Metformin. I was not over weight but unfortunately have a family history of diabetes so I have a genetic predisposition.

I did a bit of research and discovered that having a larger muscle mass can help so i set my self a resistance exercise program.

While i was not overweight i was what you would call skinny fat, my body fat % using a dexa scan was 18.6, i too am runner and cyclist.

I have gone through couple of cycles of putting on weight then losing weight. The last dexa scan i had was in January and i actually weighed 1kg more than my initial scan but i now have a BF% of 13.7.

I take no medications at all and I am not pre-diabetic any more.

I basically try to eat low GI carbs, i do however eat high GI stuff occasionally (eg creme caramel or mango soufle) but it isnt a problem as i do not have any insulin resistance. I also eat more now than i used to as i exercise more.

Trying to build muscle in your retirement isnt such a bad hobby, work just gets in the way of living

Thank you that is interesting as my husband doesn't do any resistance training. I will speak to him about perhaps trying to gain muscle.

manderson27

TonyB0588 wrote: »

@manderson27 So sorry to hear of your husband's condition. He seemed to be doing all the right things before and still got this.

I also was diagnosed pre-diabetic with 10 lbs extra to lose. I've actually lost that and a few more as well. All my readings are good now on my home glucometer as well as the health checks we get every 4 months at work. Due to go back to my regular doctor now as a full year has elapsed since the first diagnosis.

Your husband's doctor should have given him a diet sheet or referred him to a nutritionist for that. I was given a list of Foods to Avoid, Foods in Small Quantities, and No Restrictions.

Thank you for your response hearing that people have successfully changed their readings is heartening. He has calmed down a bit now after my reading out a lot of the useful responses and info I have had.

His doctor gave him some information regarding how insulin works and what diabetes is but no diet sheet or referral which did surprise me a bit. But we can always make another appointment and ask further questions.