Pre Diabetic Questions

benztim6876
benztim6876 Posts: 28 Member
in Health and Weight Loss
I was told my doctor that I am pre diabetic because my AiC was 6.4. I am not overweight by any means and did not know that I was because I did not feel different. I am as followed

6'1" 215

I have MyFitnessPal set for weight loss at 2 pounds per week. It has the Sugar automatically set to 29g. Is that low enough from the automatic settings to reverse the pre diabetic results.
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Replies

  • djshari
    djshari Posts: 513 Member
    It is not just sugar you will want to watch but your carbs and your actual blood sugar readings. Do you have a meter? That will help your diet because some foods are considered "healthy" but will shoot your blood sugar way up and that is not good. I would look up blood sugar 101 as that has a LOT of information on getting your blood sugar down and what kind of diets/foods work well.
  • formersec
    formersec Posts: 233 Member
    That sugar macro is misleading in that includes all sugars, both natural and refined. Refined sugars, such as those in candy, pie, cake and cookies, are the culprit. Natural sugars, such as those in fruit, are not. Unless you are severely diabetic, eating a reasonable amount of fruit, say, 2-3 servings, is actually good for you. But doing so may put you over that limit set by MFP.

    I think that, as long as I'm not overindulgimg on the refined sugars, that MFP sugar number isn't worth worrying about.

    I'd also recommend, if you haven't done so already, that you consult with a dietician. Contrary to popular belief, diabetics need to be concerned with total carbohydrate intake, not just sugar. A dietician can help you put together an eating plan which will be beneficial to your pre-diabetes as well as help you lose weight. There is a lot of junk science and myths about diabetes on the internet and elsewhere, and a dietician can give you the best advice about proper nutrition. Many medical insurance companies will pay for the consultation or there will be a small fee. Talk to your insurance carrier.
  • psuLemon
    psuLemon Posts: 38,431 MFP Moderator
    With not much weight to lose, you should only aim for 1 lb per week. But your diet should be high in protein (lean meats & fish) as well as veggies and fruit. Try to concentrate on whole foods. Also, there are studies that suggest a weight training routine can help reduce/eliminate diabetes II, so I would recommend that as well. It's is critical to preserve your lean body mass as that is what controls insulin and well as a lot of other functions in your body.
  • EatingRight123
    EatingRight123 Posts: 29
    lift heavy, do cardio , eat lean protein, avoid high glycemic fruits such as banana.
    dont drink milk at all,
    dont eat rice, dont eat potatoes, dont eat noodles, dont eat pizza

    dont eat high glycemic foods.

    eat lean protein + nuts + vegetables which has low GI.

    do it while you can, i know a person, his whole family are t2 diabetics, he is the only one 50 year old who doesnt have diabetes due to excercising everyday for 1 hour.

    Diabetes>kidneyfailure>heart disease>everything else.

    215 is overweight for your height. sorrybro
  • waldenfam2
    waldenfam2 Posts: 203 Member
    lift heavy, do cardio , eat lean protein, avoid high glycemic fruits such as banana.
    dont drink milk at all,
    dont eat rice, dont eat potatoes, dont eat noodles, dont eat pizza

    dont eat high glycemic foods.

    eat lean protein + nuts + vegetables which has low GI.

    do it while you can, i know a person, his whole family are t2 diabetics, he is the only one 50 year old who doesnt have diabetes due to excercising everyday for 1 hour.

    Diabetes>kidneyfailure>heart disease>everything else.

    215 is overweight for your height. sorrybro

    I'm type II and would follow this except I do eat brown rice, 1/2 a cup serving with protein to lower the glycemic index, sweet potatoes (less than a 90g serving), very little noodles (only whole grain), and occasionally pizza but only pepperoni, the more meats that are on it the higher my sugar goes and stays (The fat digests slower and keeps the sugar numbers high for longer). However, I added these foods after I've been losing weight for over a year and finally hit a healthy weight and I have very good control over my sugar readings.

    Test your sugar, if it's high drink water and do some exercise to get it lower. After lifting or cardio you can get away with eating a little extra carbohydrates but the important part is to control it now before you become med dependent. The meds suck, make your sugar go low, then you have to eat. It's a vicious cycle, one that makes many (not all) diabetes gain weight. The weight gain complicates the diabetes and it's effects on the organs. It's better to find out now while your A1C is relatively low.
  • Firefox7275
    Firefox7275 Posts: 2,040 Member
    Your Body Mass Index is 28.4 so you are in the overweight category. Do you carry your weight around the waist or are you very muscular? Do you know your bodyfat percentage, waist to hip ratio and have you had your blood pressure and heart rate taken? Agree see a registered dietician and a fitness professional specialising in health (rather than sports) if you can. If you are fully healthy high intensity cardio intervals and high intensity weight training can be extremely beneficial for cutting fat on the abdominal area and helping to reverse the insulin resistance.

    Nutrition wise eat an anti-inflammatory diet, research up on the glycaemic index and glycaemic load. Be sure to eat protein and healthy fats with every meal and snack, never carbs on their own because these are converted to glucose in the body. Choose nutrient dense foods because there are links between certain nutrient deficiencies and insulin resistance - vegetables in the full rainbow of colours, any berries, oily fish, coconut, nuts and seeds, beans and lentils, the lowest fat animal products. Wheat, potatoes, regular rice and some fruits should be limited or avoided, all spike the blood sugar.

    ETA your profile mentions a pot belly, that is likely your risk factor.
  • Elizabethb52
    Elizabethb52 Posts: 4 Member
    To improve your insulin response and your blood sugar levels start doing aerobic exercise, high intensity at least 3 times a week. You may not look overweight but may be a TOFI (thin outside fat inside) with your internal organs surrounded by fat which is another type 2 risk factor. Regular aerobic exercise and watching what you eat should reverse the pre-diabetes. Good luck.
  • Easywider
    Easywider Posts: 434 Member
    You can remedy this issue from ever reoccurring in your lifetime by converting to a vegetarian diet.
  • EatingRight123
    EatingRight123 Posts: 29
    You can remedy this issue from ever reoccurring in your lifetime by converting to a vegetarian diet.

    why would he avoid protein?

    to eat more carbs?
  • EatClean_WashUrNuts
    EatClean_WashUrNuts Posts: 1,590 Member
    You can remedy this issue from ever reoccurring in your lifetime by converting to a vegetarian diet.

    Negative Ghost Rider.


    OP - Go see a Diabetic Nutritionist. Medical issues should be asked to professionals, not in a user forum.
  • UpEarly
    UpEarly Posts: 2,555 Member
    I am not overweight by any means and did not know that I was because I did not feel different. I am as followed
    6'1" 215

    My husband is 6'1" and weighed 200lbs. His doctor told him he really needed to get down to 180 to be at a healthy weight. I know BMI is not exact science (lean body mass is a much better measure), but at your height/weight, you are on the heavier side of overweight, headed toward an obese classification. So, it is possible that losing a little weight might help.
  • Debbe2
    Debbe2 Posts: 2,071 Member
    Best thing you can do is learn all you can about nutrition, move all you can and make educated and sound food choices. Try protein along with carbs and keep refined sugar low. Drink lots of water too. Get off soda, diet soda etc. just my opinion.
  • Rocbola
    Rocbola Posts: 1,998 Member
    You can remedy this issue from ever reoccurring in your lifetime by converting to a vegetarian diet.

    why would he avoid protein?

    to eat more carbs?
    He wouldn't avoid protein. Vegetarians eat plenty of protein, because protein is in fruits and vegetables. What you need to avoid if you are pre-diabetic is not just the high-glycemic foods but the fat also. Fat in your muscle cells leads to insulin resistance.
  • beckajw
    beckajw Posts: 1,728 Member
    It is not just sugar you will want to watch but your carbs and your actual blood sugar readings. Do you have a meter? That will help your diet because some foods are considered "healthy" but will shoot your blood sugar way up and that is not good. I would look up blood sugar 101 as that has a LOT of information on getting your blood sugar down and what kind of diets/foods work well.

    This. Glucose numbers are not based on the amount of sugar you eat. It's the amount of carbs and even protein that affect blood glucose. You can help to keep your blood glucose lower by ensuring that all carbohydrates you eat have fiber in them and that you accompany carbs with fats and protein.

    You cannot remedy diabetes by becoming a vegetarian. You can often overcome Type 2 diabetes by following a healthy diet and exercise regimen. However, some people will need medication regardless of their diet.
  • lvtruu1
    lvtruu1 Posts: 211 Member
    I was told my doctor that I am pre diabetic because my AiC was 6.4. I am not overweight by any means and did not know that I was because I did not feel different. I am as followed

    6'1" 215

    I have MyFitnessPal set for weight loss at 2 pounds per week. It has the Sugar automatically set to 29g. Is that low enough from the automatic settings to reverse the pre diabetic results.

    What is your Body Fat percentage? Unless you have a lot of muscles and I mean noticeable muscles you are overweight. 25-40 pounds overweight.
  • lvtruu1
    lvtruu1 Posts: 211 Member
    You can remedy this issue from ever reoccurring in your lifetime by converting to a vegetarian diet.

    why would he avoid protein?

    to eat more carbs?
    He wouldn't avoid protein. Vegetarians eat plenty of protein, because protein is in fruits and vegetables. What you need to avoid if you are pre-diabetic is not just the high-glycemic foods but the fat also. Fat in your muscle cells leads to insulin resistance.

    Please tell everyone exactly what fruits and vegetables are high in protein. Peas? Avocados?
  • Rocbola
    Rocbola Posts: 1,998 Member
    You can remedy this issue from ever reoccurring in your lifetime by converting to a vegetarian diet.

    why would he avoid protein?

    to eat more carbs?
    He wouldn't avoid protein. Vegetarians eat plenty of protein, because PROTEIN IS IN fruits and vegetables. What you need to avoid if you are pre-diabetic is not just the high-glycemic foods but the fat also. Fat in your muscle cells leads to insulin resistance.

    Please tell everyone exactly what fruits and vegetables are high in protein. Peas? Avocados?
    Please re-read what i wrote, i think you assumed i said something different.
  • stuntpilot51
    stuntpilot51 Posts: 53 Member
    You can remedy this issue from ever reoccurring in your lifetime by converting to a vegetarian diet.

    Negative Ghost Rider.


    OP - Go see a Diabetic Nutritionist. Medical issues should be asked to professionals, not in a user forum.

    I couldn't have said it better myself.
  • stuntpilot51
    stuntpilot51 Posts: 53 Member
    You can remedy this issue from ever reoccurring in your lifetime by converting to a vegetarian diet.

    why would he avoid protein?

    to eat more carbs?
    He wouldn't avoid protein. Vegetarians eat plenty of protein, because PROTEIN IS IN fruits and vegetables. What you need to avoid if you are pre-diabetic is not just the high-glycemic foods but the fat also. Fat in your muscle cells leads to insulin resistance.

    Please tell everyone exactly what fruits and vegetables are high in protein. Peas? Avocados?
    Please re-read what i wrote, i think you assumed i said something different.

    Please reread what was asked of you and enlighten us to what fruits and vegetables are high in protein.
  • Rocbola
    Rocbola Posts: 1,998 Member
    Please reread what was asked of you and enlighten us to what fruits and vegetables are high in protein.
    Wow. Reading difficulties apparently. OK, i'll spell it out for you: I never said fruits and vegetables had a HIGH protein level, i said (cut and pasted here for you to re-read) "Vegetarians eat plenty of protein, because PROTEIN IS IN fruits and vegetables." When people go vegan or vegetarian, they still get adequate protein from the plants that they eat, even if those plants don't have HIGH levels of protein.
  • Easywider
    Easywider Posts: 434 Member
    You can remedy this issue from ever reoccurring in your lifetime by converting to a vegetarian diet.

    Negative Ghost Rider.

    As you were Tango. There's insurmountable evidence compiled from centuries of data that indicates otherwise.
  • gisele246
    gisele246 Posts: 57 Member
    As someone who had gestational diabetes and followed that diet, I would start logging foods and just seeing how many carbs are in them. Too much fat can also mess with your sugar- not sure exactly why. But I was told no red meat and low-fat cheese. As a pregnant woman, I was allowed 45 carbs per meal and then 2-15 carb snacks. This was to keep my insulin levels in check without insulin. I was also told to consume food every 2-3 hours.

    I also agree with pp that losing weight can help. My mom was pre-diabetic and I wouldn't call her overweight either but losing 10 pounds did help her numbers.
  • Rocbola
    Rocbola Posts: 1,998 Member
    Too much fat can also mess with your sugar- not sure exactly why.
    Intramyocellular lipid (Fat within the muscle cell) has been linked to insulin resistance, which is basically the inability to get glucose into the muscle cell. Too much fat in the diet and the body stops being able to utilize carbohydrates as well, and then the carbohydrates get blamed.
  • psuLemon
    psuLemon Posts: 38,431 MFP Moderator
    You can remedy this issue from ever reoccurring in your lifetime by converting to a vegetarian diet.

    Resistance training and eating lean whole foods can provide the same response if he would want to go as extreme. So a paleo or primal diet could help. Another viable option.
  • Rocbola
    Rocbola Posts: 1,998 Member
    You can remedy this issue from ever reoccurring in your lifetime by converting to a vegetarian diet.

    Resistance training and eating lean whole foods can provide the same response if he would want to go as extreme. So a paleo or primal diet could help. Another viable option.
    The point to using a veg diet to defeat diabetes is to get your dietary fat intake VERY low. A paleo diet still includes some meat.
  • acpgee
    acpgee Posts: 8,000 Member
    And watch portion control on carbs. My dietician recommended never having more than 50g of carbs at a single meal to prevent blood glucose spiking. And avoid high glycemic index carbs. Also eating carbs with proteins and fat helps to slow breakdown into glucose.
  • jenng38
    jenng38 Posts: 105
    Okay. About a year and a half ago I had the same problem. My doctor told me to go on a "low-carb" diet. she said she wanted me to eliminate all white carbs from my diet. So I did some research and I eliminated potatoes (even the sweet potatoes) pasta, rice, etc. I ate 2 servings of fruit per day (mostly bing cherries, apples, berries. I avoided bananas and pineapple. And I ate a ton of vegetables. I also made my own salad dressing with raw organic apple cider vinegar and a teaspoon of olive oil. You can reverse this but it takes dedication. Also, you can adjust your guidelines on MFP. count carbs instead of sugars and don't have more than 30g of total carbs per meal, and not more than 90g carbs daily. I got my A1c down to 5.3 by following this diet. The downside is that if you go back to eating the white carbs on a regular basis, you gain the weight back fast! I gained back the weight but I am back on the plan and I already feel lighter and have been back on track for only 3 days. It really works. Good luck.
  • jenng38
    jenng38 Posts: 105
    There are also specific foods and supplements that help lower blood sugar. I take 2000 mg. cinnamon with chromium every day. I also incorporate 1 TBS of chia seeds twice per day with meals. Combine this diet with daily exercise and you will see your blood sugar fall I promise!
  • jenng38
    jenng38 Posts: 105
    Also, someone else here said something about pairing protein with carbs. This is quite true. I even did this with fruit. If I had an apple, I had an ounce of cheddar cheese or a TBS natural peanut butter with it. And nuts are a blood sugar FIGHTER! great options are shelled walnuts, raw whole almonds, pistachios (you just want to avoid nuts that are roasted/salted) Don't worry too much about fat as long as you are eating HEALTHY fats (olive oil, canola oil, nuts, avacado etc. but definitely watch your portions. I never had more than 2 or 3 tsp of healthy oils per day and no more than 2 oz. of nuts per day. Healthy fats along with protein slow carbohydrate metabolism and keep blood sugar levels nice and even.
  • UticaBoy51
    UticaBoy51 Posts: 344 Member
    For Diabetics and pre-diabetics, excercise is medicine. Watch processed sugars and go easy on carbs.

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