Pre-diabetes and high cholesterol

daviddorman

Hello all! I just turned 50. I would not say I am fat, but I could stand to lose a few pounds. Here is my issue. I need to consume a certain amount of calories, but due to recent blood work results, I need to lower the intake of some of the foods I would normally use to achieve my goal. These are mostly high carb items like bread, rice, and potatoes. This is due to them becoming a sugar issue. The other issue is keeping cholesterol intake to a minimum. So, I basically don't have enough calories in a day. What I need help with is finding some foods that will fill me up and help add caloric intake but not raise my blood glucose or cholesterol. Welcome to my world... I can cook and have zero issues trying new things. Any ideas?

mmapags

Proteins and fats. You say you "could stand to lose a few pounds". What do you mean. What is your height and weight. How much vigorous activity do you get? What were your BG numbers and A1c?

Of course you don't have to answer any of this. But honestly, to me, your post smacks a little of denial. I get it. I was you 7 years and 30 lbs ago. Considered prediabetic with high BG and A1c and overweight and not active enough. That has all changed and now I have ideal bloodwork and am more active and healthy at 67. But I could have written your post.

I'm just going to tell you upfront, there is not half stepping this or quick and easy "what can I eat" solutions if you are going to change your future going forward. It's also not that hard but it does take some focus.

nvmomketo

Eating cholesterol does not usually raise cholesterol. Diets high in refined and processed carbs generally are what has a negative impact on cholesterol. Fats are fine. Carbs with lots of fibre (veg) are fine too.

To lower blood glucose, all you can do to possibly help is cut your carbs down, practice some IF, lose weight, and exercise more.

lynn_glenmont

If you could stand to lose a few pounds, why are you so concerned with getting enough calories in a day? And while there are definitely exceptions, for most people, it's how much they eat and how much they move, rather than what specific foods they eat, that affects blood sugar and cholesterol levels.

Also, foods that fill you up and foods that help add caloric intake in most cases are two different things. When most people refer to foods that fill them up, they mean foods that make them feel full for relatively few calories. There is of course individual variation in what those foods are, but they typically include protein, fiber, and low-calorie liquids (like clear soup broth). When most people refer to foods that help add caloric intake, they mean foods that provide relatively lots of calories without making them feel full. Typically these foods are heavy on fat and sugar, like butter and oils, nuts and nut butters, avocados, ice cream, and high-calorie liquids (like soda, fruit juice, and alcohol).

Some people do find fats to provide greater satiety than the calories would indicate, which at first impression might make you think they fit the bill of both filling you up and helping add caloric intake, but really, if they're making you feel fuller than an equal number of carb or protein calories, ultimately you would be suppressing your appetite with the fats, which means you would consume fewer calories or force yourself to eat when you feel full.

It would be helpful if you could clarify what you mean by foods that both fill you up and add caloric intake, since these are really opposing ideas.

jgnatca

Proteins and fats.

As a diabetic I can eat some carbs as long as I also include proteins and fats in the meal. My go-to breakfast is oatmeal with yogurt, Greek Yogurt preferred. You can add more protein by having an egg with it.

Salads are great. I love this salad: https://www.pinterest.ca/pin/361132463845702616/