Borderline type 2 Diabetes
gothomson
Posts: 215 Member
Hi folks, I have just been told by my doctor that if I don’t change my lifestyle I WILL develop type 2 Diabetes. Wake up call time…
I know I have to increase my exercise (sedentary, stressful office job, recreation: movies, reading, watching TV – you know couch potato stuff) so I’m building that up with brisk walks at lunchtime, using the stairs instead of lift and building up to jogging over a month (my exercise goal).
But what food should I eat? A Caveat: I’m a proper vegetarian (no meat of any kind pass these lips, at, all) so no salmon, oily fish etc. I have checked the food I should be eating and it seems largely right (plenty of beans, greens, eggs and complex carbs). My big downfalls? Cheese and lager.
Has anyone that’s been in a similar situation, no heck! Has anyone any suggestions about diet & exercise plans that’ll keep me away from the dreaded type 2 diabetes?
I know I have to increase my exercise (sedentary, stressful office job, recreation: movies, reading, watching TV – you know couch potato stuff) so I’m building that up with brisk walks at lunchtime, using the stairs instead of lift and building up to jogging over a month (my exercise goal).
But what food should I eat? A Caveat: I’m a proper vegetarian (no meat of any kind pass these lips, at, all) so no salmon, oily fish etc. I have checked the food I should be eating and it seems largely right (plenty of beans, greens, eggs and complex carbs). My big downfalls? Cheese and lager.
Has anyone that’s been in a similar situation, no heck! Has anyone any suggestions about diet & exercise plans that’ll keep me away from the dreaded type 2 diabetes?
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Replies
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Eat less and move more, I did not cut out any particular foods but adjusted portions and reversed steroid induced type 2 diabetes.0
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If you really don't want to end up diabetic (which I would hope you don't, it is not an easy road at all) here are two sites to help you.
www.bloodsugar101.com
This site will fill you in on lots dealing with diabetes and how to lower blood sugars, the right foods to eat etc.
This next site is a MFP group. Lots of folks with some good sound advice.
http://www.myfitnesspal.com/groups/home/1772-type-2-diabetes-support-group
One thing you will learn is that no 2 people are the same and getting blood sugars down is different for all. The main factors we all seem to agree on is lower the carb intake (and get your carbs from veggies/fruit more than starchy carbs), and higher fat, protein diets. And get up and move. Cardio is the best for lowering blood sugars. Even if just going for a 30 minute walk.
You say you don't eat meat, but looks like you will eat eggs and cheese. Both good for getting the protein, and also nuts are a good fat with protein. Just watch the amount you eat on nuts.
Do your homework, and read, read read all you can on diabetes. If you were told to test your blood, then do it. Also remember, if you have a fasting blood count that is low, that doesn't mean it stays low all day, it is very wise to test 1 hr and 2 hrs after eating meals. Find what is spiking your sugar and then learn what foods work and what doesn't.
Some diabetic's can eat a banana, some a half, some none, some can eat oatmeal, some 1/2 serving, some none. Some can eat an apple, some none, etc. It is an individual disease, but has many factors that are common.0 -
The cheese is probably what's getting you. Also, do you eat vegetable oils? (intramyocellular lipid leads to insulin resistance) Check into the work of Dr. Neal Barnard, the founder of the Physicians Committee for Responsible Medicine (PCRM).
There have been many that have reversed their diabetes so that they have no symptoms with a proper diet.
Here's some great resources and recipes:
http://www.pcrm.org/health/health-topics/diet-and-diabetes-recipes-for-success0 -
I have followed a diabetes diet with great success. But, I eat meat. I am curious to see what others are telling you. I was diagnosed with borderline diabetes also. I was told to eat better and exercise more. Problem is I already do those two things. Diabetes runs in my family and I am thinking that there is not much that I can do personally, to change things.0
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Sounds legit.The cheese is probably what's getting you. Also, do you eat vegetable oils? (intramyocellular lipid leads to insulin resistance) Check into the work of Dr. Neal Barnard, the founder of the Physicians Committee for Responsible Medicine (PCRM).
There have been many that have reversed their diabetes so that they have no symptoms with a proper diet.
Here's some great resources and recipes:
http://www.pcrm.org/health/health-topics/diet-and-diabetes-recipes-for-success0 -
I have followed a diabetes diet with great success. But, I eat meat. I am curious to see what others are telling you. I was diagnosed with borderline diabetes also. I was told to eat better and exercise more. Problem is I already do those two things. Diabetes runs in my family and I am thinking that there is not much that I can do personally, to change things.
You can change your fat to fat free mass ratio and my reading suggests this might improve things.0 -
True dat.I have followed a diabetes diet with great success. But, I eat meat. I am curious to see what others are telling you. I was diagnosed with borderline diabetes also. I was told to eat better and exercise more. Problem is I already do those two things. Diabetes runs in my family and I am thinking that there is not much that I can do personally, to change things.
You can change your fat to fat free mass ratio and my reading suggests this might improve things.0 -
The cheese is probably what's getting you. Also, do you eat vegetable oils? (intramyocellular lipid leads to insulin resistance) Check into the work of Dr. Neal Barnard, the founder of the Physicians Committee for Responsible Medicine (PCRM).
There have been many that have reversed their diabetes so that they have no symptoms with a proper diet.
Here's some great resources and recipes:
http://www.pcrm.org/health/health-topics/diet-and-diabetes-recipes-for-success
Cheese does not make you have diabetes or make a person with diabetes worse, It is a protein and protein is not bad. Also you said many have reversed tehir diabetes. You can not reverse it. You can control it, but once you have it, it is with you for life. There is no cure.0 -
Sounds legit.The cheese is probably what's getting you. Also, do you eat vegetable oils? (intramyocellular lipid leads to insulin resistance) Check into the work of Dr. Neal Barnard, the founder of the Physicians Committee for Responsible Medicine (PCRM).
There have been many that have reversed their diabetes so that they have no symptoms with a proper diet.
Here's some great resources and recipes:
http://www.pcrm.org/health/health-topics/diet-and-diabetes-recipes-for-success
A diabetic can eat cheese and lots of it (just don't get constipated). Cheese is a good protein and diabetic's need to raise their protein and fat and lower their carbs to get their blood sugars under control. You also can not reverse diabetes. Once you have it, you have it for life. You can however controll it, but it takes a lot of work to do. I know, I am a controlled diabetic. I use to be on meds, now am med free and my Blood sugars range between mid 70's to mid 80's. You want your Blood sugars between 70 - 100.0 -
The cheese is probably what's getting you. Also, do you eat vegetable oils? (intramyocellular lipid leads to insulin resistance) Check into the work of Dr. Neal Barnard, the founder of the Physicians Committee for Responsible Medicine (PCRM).
There have been many that have reversed their diabetes so that they have no symptoms with a proper diet.
Here's some great resources and recipes:
http://www.pcrm.org/health/health-topics/diet-and-diabetes-recipes-for-success
Cheese does not make you have diabetes or make a person with diabetes worse, It is a protein and protein is not bad. Also you said many have reversed tehir diabetes. You can not reverse it. You can control it, but once you have it, it is with you for life. There is no cure.
You can possibly reverse and address certain borderline and pre-diabetic states and even some early diabetes, apparently. There are loads of examples in the literature and it's a recognized focus of treatment protocols from Hopkins or the Mayo Clinic.0 -
Try Neal Barnard's diet. People can eliminate all symptoms of the disease with a proper fruit and veggie based diet. Cheese is loaded with fat. Google "intramyocellular lipid"
Sounds legit.The cheese is probably what's getting you. Also, do you eat vegetable oils? (intramyocellular lipid leads to insulin resistance) Check into the work of Dr. Neal Barnard, the founder of the Physicians Committee for Responsible Medicine (PCRM).
There have been many that have reversed their diabetes so that they have no symptoms with a proper diet.
Here's some great resources and recipes:
http://www.pcrm.org/health/health-topics/diet-and-diabetes-recipes-for-success
A diabetic can eat cheese and lots of it (just don't get constipated). Cheese is a good protein and diabetic's need to raise their protein and fat and lower their carbs to get their blood sugars under control. You also can not reverse diabetes. Once you have it, you have it for life. You can however controll it, but it takes a lot of work to do. I know, I am a controlled diabetic. I use to be on meds, now am med free and my Blood sugars range between mid 70's to mid 80's. You want your Blood sugars between 70 - 100.0 -
Corn ,canola, coconut, olive are all oil as opposed to a percentage in cheese.........maybe you should stop consuming fat of any source if your worried that consuming it will promote diabetes. Funny enough in normal quantities intramyocellular lipids is actually a great source of muscle ATP (energy)........ amazing. Oh, don't look up, the sky is falling.
Try Neal Barnard's diet. People can eliminate all symptoms of the disease with a proper fruit and veggie based diet. Cheese is loaded with fat. Google "intramyocellular lipid"
Sounds legit.The cheese is probably what's getting you. Also, do you eat vegetable oils? (intramyocellular lipid leads to insulin resistance) Check into the work of Dr. Neal Barnard, the founder of the Physicians Committee for Responsible Medicine (PCRM).
There have been many that have reversed their diabetes so that they have no symptoms with a proper diet.
Here's some great resources and recipes:
http://www.pcrm.org/health/health-topics/diet-and-diabetes-recipes-for-success
A diabetic can eat cheese and lots of it (just don't get constipated). Cheese is a good protein and diabetic's need to raise their protein and fat and lower their carbs to get their blood sugars under control. You also can not reverse diabetes. Once you have it, you have it for life. You can however controll it, but it takes a lot of work to do. I know, I am a controlled diabetic. I use to be on meds, now am med free and my Blood sugars range between mid 70's to mid 80's. You want your Blood sugars between 70 - 100.
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Congrats on making the changes you're already making and good luck with your continuing success. Have you spoken with your doctor about what you should be eating and where your macros would be? If not your primary care doctor, I would speak to a nutritionist as they would be able to make the best suggestions.
You can continue to enjoy what you enjoy, you may just have to learn to balance your enjoyment a bit more.0 -
Hi folks, I have just been told by my doctor that if I don’t change my lifestyle I WILL develop type 2 Diabetes. Wake up call time…
I know I have to increase my exercise (sedentary, stressful office job, recreation: movies, reading, watching TV – you know couch potato stuff) so I’m building that up with brisk walks at lunchtime, using the stairs instead of lift and building up to jogging over a month (my exercise goal).
But what food should I eat? A Caveat: I’m a proper vegetarian (no meat of any kind pass these lips, at, all) so no salmon, oily fish etc. I have checked the food I should be eating and it seems largely right (plenty of beans, greens, eggs and complex carbs). My big downfalls? Cheese and lager.
Has anyone that’s been in a similar situation, no heck! Has anyone any suggestions about diet & exercise plans that’ll keep me away from the dreaded type 2 diabetes?
About 9-10 years ago the same thing happened to me. I was diagnosed as having hyperinsulinema ( high insulin levels), and told that if I stayed on that track, I WOULD be diabetic. My doctor was vague as to what to do...she basically said to follow the maintenance phase of atkins ( that was 50g net carbs per day). I lost roughly 20lbs in 2 months, and got pregnant. That baby is now 8, and every blood test I have done since has been negative for diabetes.0 -
cheese
and eating after lager..the rest seems fine, just eat smaller amounts 0 -
I was insulin resistant and 'prediabetic' a year ago.
Was.0 -
Sounds legit.The cheese is probably what's getting you. Also, do you eat vegetable oils? (intramyocellular lipid leads to insulin resistance) Check into the work of Dr. Neal Barnard, the founder of the Physicians Committee for Responsible Medicine (PCRM).
There have been many that have reversed their diabetes so that they have no symptoms with a proper diet.
Here's some great resources and recipes:
http://www.pcrm.org/health/health-topics/diet-and-diabetes-recipes-for-success
A diabetic can eat cheese and lots of it (just don't get constipated). Cheese is a good protein and diabetic's need to raise their protein and fat and lower their carbs to get their blood sugars under control. You also can not reverse diabetes. Once you have it, you have it for life. You can however controll it, but it takes a lot of work to do. I know, I am a controlled diabetic. I use to be on meds, now am med free and my Blood sugars range between mid 70's to mid 80's. You want your Blood sugars between 70 - 100.
neanderthin - you forgot the sarcasm emoticon for people who might think you are actually seriously condoning anything associated with PCRM!
PCRM=PETA Definite agenda there, so of course Barnard is going to recommend against cheese and meat, both of which are great choices for diabetics (and pre-diabetics, since having pre-diabetes is like being a little bit pregnant)
Purchase a blood glucose meter and some strips. ReliOn (Walmart) is a cheap, accurate one.
Get an initial reading. Eat some cheese. Test again. What are your results?
Get an initial reading. Eat some fruit. Test again. What are your results?
Now, based on your individual response to both, which is the better food for you to eat? with repeated testing, you're going to find that CARBS raise blood sugar. Fruits, starchy vegetables and grains raise blood sugar. Fats, leafy green vegetables and meats do not, or do so minimally.
Cheese is an almost perfect combo of fats and protein. It's delicious. I eat it every day. My blood sugar is tightly controlled...not cured because like Raineylainey said, there is no cure (or someone is missing their Nobel) and I'd compare my lipid panel to anyone eating a vegan diet.0 -
The cheese is probably what's getting you. Also, do you eat vegetable oils? (intramyocellular lipid leads to insulin resistance) Check into the work of Dr. Neal Barnard, the founder of the Physicians Committee for Responsible Medicine (PCRM).
There have been many that have reversed their diabetes so that they have no symptoms with a proper diet.
Here's some great resources and recipes:
http://www.pcrm.org/health/health-topics/diet-and-diabetes-recipes-for-success
Sounds legit.
*snort*0 -
Sounds legit.The cheese is probably what's getting you. Also, do you eat vegetable oils? (intramyocellular lipid leads to insulin resistance) Check into the work of Dr. Neal Barnard, the founder of the Physicians Committee for Responsible Medicine (PCRM).
There have been many that have reversed their diabetes so that they have no symptoms with a proper diet.
Here's some great resources and recipes:
http://www.pcrm.org/health/health-topics/diet-and-diabetes-recipes-for-success
A diabetic can eat cheese and lots of it (just don't get constipated). Cheese is a good protein and diabetic's need to raise their protein and fat and lower their carbs to get their blood sugars under control. You also can not reverse diabetes. Once you have it, you have it for life. You can however controll it, but it takes a lot of work to do. I know, I am a controlled diabetic. I use to be on meds, now am med free and my Blood sugars range between mid 70's to mid 80's. You want your Blood sugars between 70 - 100.
Type 1 can not be reversed, but Type 2 is reversible.0 -
Hi folks, I have just been told by my doctor that if I don’t change my lifestyle I WILL develop type 2 Diabetes. Wake up call time…
I know I have to increase my exercise (sedentary, stressful office job, recreation: movies, reading, watching TV – you know couch potato stuff) so I’m building that up with brisk walks at lunchtime, using the stairs instead of lift and building up to jogging over a month (my exercise goal).
But what food should I eat? A Caveat: I’m a proper vegetarian (no meat of any kind pass these lips, at, all) so no salmon, oily fish etc. I have checked the food I should be eating and it seems largely right (plenty of beans, greens, eggs and complex carbs). My big downfalls? Cheese and lager.
Has anyone that’s been in a similar situation, no heck! Has anyone any suggestions about diet & exercise plans that’ll keep me away from the dreaded type 2 diabetes?
I personally have not been in this situation, but my mother has. My mother is an incredibly picky eater - doesn't like many fruits or veggies. She simply cut back on "white" food. She ate whole grain bread instead of white, & switched from regular to diet soda. She began walking 30 minutes a day, & used portion control. She didn't make any major or crazy changes & dropped 20lbs. When she went back for her follow up exam the doctor told her that she was no longer pre-diabetic.
Good luck!!!0 -
Many hospitals have programs for people with pre-diabetes, so you might ask your doctor what is available in your area. The American Diabetes Association has information on pre-diabetes here: http://www.diabetes.org/diabetes-basics/prevention/pre-diabetes/ Many communities now offer programs designed to help people diagnosed with pre-diabetes make lifestyle changes to prevent diabetes from developing. Check and see if your local YMCA or other community organizations have these programs. As others have said, small changes in increasing physical activity, losing weight, and eating a healthier diet pay off. ~Lynn /Glucerna0
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Guys, tons of great advice! Thank you all, I will be looking into all these suggestions and applying them. The cheese thing is interesting and your probably right. I do eat a lot of it and I really have to find a way to cut that rught back to a managable amount. Thanks again folks! Gordon0
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Try staying with low glycemic index foods. If you eat pasta have whole wheat pasta instead of white. If you eat rice eat long grain instead of medium or short grain or even brown rice.
http://www.glycemicindex.com/
http://www.health.harvard.edu/newsweek/Glycemic_index_and_glycemic_load_for_100_foods.htm
I'd consult with a dietician to make sure your diet is on track for avoiding the dreaded disease.0 -
Sounds legit.The cheese is probably what's getting you. Also, do you eat vegetable oils? (intramyocellular lipid leads to insulin resistance) Check into the work of Dr. Neal Barnard, the founder of the Physicians Committee for Responsible Medicine (PCRM).
There have been many that have reversed their diabetes so that they have no symptoms with a proper diet.
Here's some great resources and recipes:
http://www.pcrm.org/health/health-topics/diet-and-diabetes-recipes-for-success
A diabetic can eat cheese and lots of it (just don't get constipated). Cheese is a good protein and diabetic's need to raise their protein and fat and lower their carbs to get their blood sugars under control. You also can not reverse diabetes. Once you have it, you have it for life. You can however controll it, but it takes a lot of work to do. I know, I am a controlled diabetic. I use to be on meds, now am med free and my Blood sugars range between mid 70's to mid 80's. You want your Blood sugars between 70 - 100.
neanderthin - you forgot the sarcasm emoticon for people who might think you are actually seriously condoning anything associated with PCRM!
PCRM=PETA Definite agenda there, so of course Barnard is going to recommend against cheese and meat, both of which are great choices for diabetics (and pre-diabetics, since having pre-diabetes is like being a little bit pregnant)
Purchase a blood glucose meter and some strips. ReliOn (Walmart) is a cheap, accurate one.
Get an initial reading. Eat some cheese. Test again. What are your results?
Get an initial reading. Eat some fruit. Test again. What are your results?
Now, based on your individual response to both, which is the better food for you to eat? with repeated testing, you're going to find that CARBS raise blood sugar. Fruits, starchy vegetables and grains raise blood sugar. Fats, leafy green vegetables and meats do not, or do so minimally.
Cheese is an almost perfect combo of fats and protein. It's delicious. I eat it every day. My blood sugar is tightly controlled...not cured because like Raineylainey said, there is no cure (or someone is missing their Nobel) and I'd compare my lipid panel to anyone eating a vegan diet.
You for sure need the test strips ,, That will tell you what foods are doing what to your blood sugar , You can also tell exercise is working. All foods do not do the same with each person, Bananas kick my sugars up more then a couple oreos ha figure that, I think with out using the strips and seeing what is actually happening to your blood sugars you are pissing in the wind. Do not wait for your Doctor to tell you. Take control now and work towards your goals youve been given a chance to fix it . Do it now while you still have the chance to reverse what is happening. You will not regeret it.
Case in point-cheese does not effect my blood--oatmeal does some people it is just the opposit.0 -
I was told i was type 2 just over 2 years ago and to me i was not suprized as my lifestyle was crap so it was defo on the fast train to me. My bloods were regularly in the high teens and often into the 20's but since starting on MFP last October my lifestyle has completely changed and my bloods are down to a normal 5.5 even without the beds that i am on which i am now often unable to take as my bloods are within the 5's It's all about portion control and eating the right things and a lot less carbs. Not only has my blood sugars dropped but losing 2 stone has been a huge help. I am back at the diabetic clinic in April and hope that the doctor will tell me you have beat it and i can come off the meds. Time will tell. Fingers crossed you will beat it before it gets you.
Iain0 -
I'm not much help here, but I have been living a diabetic lifestyle for 7 years ( no added processed sugar, eat less, etc) but Diabetes runs in my family. My grandmother, aunts, and a few cousins have it. I worry about myself too.0
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OP, you're where I was, in the fall of 2012. I had some blood work done for my gall bladder and it turned up that while that was fine, my glucose number was crazy high. The ER dr. forwarded my info to my doctor, who called me and told me to go in the next day for a fasting glucose test. He told me over the phone to prepare for the worst. Had the fasting test done and it came back just under, putting me in the pre-diabetic range. My doctor told me to lose the weight or else. I ended up going with alternate day intermittent fasting (JUDDD), and focused on calories. I continued to eat the same kinds of foods as I had before and I didn't exercise during the weight loss phase.
Since then I've lost almost 60lbs and my glucose number is solidly in the normal range now (last test showed an 89). I'm now in maintenance and I do exercise 6 days a week now, mostly to give me new goals to work towards. I started with walking and it's progressed from there I'm still eating the foods I like, but I'm now aware of calories, portion sizes etc. 0 -
I was told i was type 2 just over 2 years ago and to me i was not suprized as my lifestyle was crap so it was defo on the fast train to me. My bloods were regularly in the high teens and often into the 20's but since starting on MFP last October my lifestyle has completely changed and my bloods are down to a normal 5.5 even without the beds that i am on which i am now often unable to take as my bloods are within the 5's It's all about portion control and eating the right things and a lot less carbs. Not only has my blood sugars dropped but losing 2 stone has been a huge help. I am back at the diabetic clinic in April and hope that the doctor will tell me you have beat it and i can come off the meds. Time will tell. Fingers crossed you will beat it before it gets you.
Iain
And doing a fine job I might add. Hell your buddies don't even reconize you anymore . :drinker:0 -
I was told i was type 2 just over 2 years ago and to me i was not suprized as my lifestyle was crap so it was defo on the fast train to me. My bloods were regularly in the high teens and often into the 20's but since starting on MFP last October my lifestyle has completely changed and my bloods are down to a normal 5.5 even without the beds that i am on which i am now often unable to take as my bloods are within the 5's It's all about portion control and eating the right things and a lot less carbs. Not only has my blood sugars dropped but losing 2 stone has been a huge help. I am back at the diabetic clinic in April and hope that the doctor will tell me you have beat it and i can come off the meds. Time will tell. Fingers crossed you will beat it before it gets you.
Iain
And doing a fine job I might add. Hell your buddies don't even reconize you anymore . :drinker:
It makes it worth while thats for sure.0
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