Pre-diabetes!

caseye83
caseye83 Posts: 15
in Food and Nutrition
Does anyone have any advice or suggestions for some one newly facing the struggle of prediabetes?

Replies

  • WBB55
    WBB55 Posts: 4,131 Member
    Cut out anything that contains trans fats or high fructose corn syrup. Read the label. If, for instance, your salad dressing has those ingredients, just put it back on the shelf and pick a different one. Bread, little debbies, cereal, soda... whatever it is you buy. Look at the ingredients. If it contains either of those things, just put it back on the shelf.
  • nczuczu
    nczuczu Posts: 611 Member
    Fist of all, welcome to MFP. I would only advise you to start working to make yourself healthier. I didn't listen to my doctors and didn't lose the weight and I am now taking insulin to control my Type 2 diabetes. However, since losing only 15 lbs and getting to the gym and working out 4-5 times per week for at least 30 minutes, my blood sugars have come down amazingly! If you use the tool and track your food intake and your exercise, you will see results. My goal is to lose another 65+ lbs and get off the insulin and high blood pressure medications. YOU CAN DO THIS TOO! I will send you a friend request.
  • retiree2006
    retiree2006 Posts: 951 Member
    So glad you're working on catching it before it goes to the next stage. Really concentrate on keeping carbs reasonable, around 45 grams per meal is usually suggested. Don't try to cut way back as it becomes too difficult. And get some exercise...walking is good and will help with not only weight loss but to control glucose. Talk to a nutritionist if at all possible. Even one meeting will give you lots of important information. And many times hospitals will hold informational classes on diabetes and food choices, etc. I'm working on getting my blood sugars under control before they go higher and losing weight has allowed me to cut my meds in half. Hoping to eventually stop them all together, however, any improvement is greatly appreciated! Good luck.
  • caseye83
    caseye83 Posts: 15
    Thanks for the feedback! I actually went to a nutrionist yesterday, and she gave me a lot of helpful tips. It was somewhat over whelming so I am trying to take it all in!
  • scottdeeby
    scottdeeby Posts: 95 Member
    Some research done in the UK (I saw a show on TV the other day - http://ww3.tvo.org/program/180362/the-truth-about-exercise/): This exercise regimen significantly increases sensitivity to insulin -- Do this 3x a week:

    Do 3 20-second all-out sprints on a stationary bike (or whatever cardio thing you like to use)

    That's it.

    The guy on the show was very pre-type-2-diabetic, and after 4 weeks of doing this workout, his insulin sensitivity increased substantially.


    It seems the BBC has a better web page about this show: http://www.bbc.co.uk/programmes/b01cywtq

    scott
  • NualaTW
    NualaTW Posts: 205 Member
    I was just diagnosed as pre-diabetic myself. My last two (6 month) blood test came back with high fasting glucose levels. I too am working with registered dietician, and she has given me some good tips and feedback.

    Grains 6 ozs. (at least half of these whole-grains)
    Veggies 2.5 cups
    Fruits 1.5 cups
    Dairy 3 cups
    Protein food 5 ozs. (though I usually go over here)

    Be physically active at least 30 mins/day, 5 days a week.
    Limit daily oils to 5 tsp/day
    Limit cals from solid fats and sugars to 160/day.
    Reduce sodium to less than 2300 mg/day.

    This was based on 1800 cal/day.

    Once she broke it down like this for me. It suddenly made sense. *hand smacks forehead*
  • jw17695
    jw17695 Posts: 438 Member
    Look up the GI list. Try to stay away from foods that are high on the list. If you can, try to eat more whole foods. But if you have to buy something already processed, avoid foods that have any form of sugar in the first three ingredients. A little bit of exercise will go a long way so please don't skip it.
  • richardheath
    richardheath Posts: 1,276 Member
    I was diagnosed prediabetic last summer.

    There is a group on here for support: http://www.myfitnesspal.com/forums/show/529-diabetes-prediabetes-and-insulin-resistance

    Get a glucose meter so you can track your blood sugar (hopefully your insurance will cover this - the test strips are what costs the money!). The critical readings are 2 hours post eating (timed from when you take the first bite) and the fasting level first thing in the morning. Keep track of what you eat and what it does to your sugar, then you'll start to know what works for you and what doesn't.

    Avoid processed foods as much as possible, and cut out soda! Eat whole grain if you eat bread or grains. Add more veggies to your diet. There is nothing specifically you cannot eat, but obviously you will have to limit things with lots of sugars in them - learn portion control!

    Exercise. Weights and cardio are both supposed to help, and one study suggested that a combination works even better than either alone. Something I read recently suggested HIIT (high intensity interval training) is better than straight cardio (when combined with resistance training).

    Lose weight! They say if you lose 10% of your body weight, you can control your sugar much better. Didn't work for me though: I had just lost 20% of my weight when I was diagnosed. :-(
  • Pinkylee77
    Pinkylee77 Posts: 432 Member
    I was diagnosed prediabetic last summer.

    There is a group on here for support: http://www.myfitnesspal.com/forums/show/529-diabetes-prediabetes-and-insulin-resistance

    Get a glucose meter so you can track your blood sugar (hopefully your insurance will cover this - the test strips are what costs the money!). The critical readings are 2 hours post eating (timed from when you take the first bite) and the fasting level first thing in the morning. Keep track of what you eat and what it does to your sugar, then you'll start to know what works for you and what doesn't.

    Avoid processed foods as much as possible, and cut out soda! Eat whole grain if you eat bread or grains. Add more veggies to your diet. There is nothing specifically you cannot eat, but obviously you will have to limit things with lots of sugars in them - learn portion control!

    Exercise. Weights and cardio are both supposed to help, and one study suggested that a combination works even better than either alone. Something I read recently suggested HIIT (high intensity interval training) is better than straight cardio (when combined with resistance training).

    Lose weight! They say if you lose 10% of your body weight, you can control your sugar much better. Didn't work for me though: I had just lost 20% of my weight when I was diagnosed. :-(

    What he says and did is exactly right! Good luck you can help control your blood sugar with diet if you can't don't feel bad some very health people develop diabetes it is not always your life style that causes it but it can help control it.

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