Pre-Diabetes -- In Need of Pointers!
ohnuts14
Posts: 197
I found out last year that I have pre-diabetes, but during a check up today I was told that my levels are worse than before. I thought I've been eating good, I guess I haven't been as careful as I thought. I don't know what else to do.
I have already cut out almost all processed sugars. I used to love sweets, but I've gotten myself to a point where I'm not really into desserts or candy anymore. I still have the occassional treat but, I know you also can't COMPLETELY deny yourself of the foods you like. And I already know that eating small meals throughout the day helps, as well as excercising more, and even certain foods (which thankfully are some of my favorites and foods I often crave) such as eggplant, spinach, broccoli, asparagus, peppers, green beans, cucumber, celery, low-fat yogurt, as well as others, can help lower blood sugar, as well as GOOD carbs as opposed to bad carbs (but still ofcourse in moderation -- i try to avoid wheat products and stick to grain products but a lot of grain products still have whole wheat in them I've realized).
But I'm not entirely sure what else to do or what other foods to cut out, what I should be avoiding, and these doctors are never helpful. When I ask, they just say "no sugar." I know this already, I would assume that's obvious. I am terrified of developing diabetes, since 3 out of 4 of my grandparents died from it. The doctor says that if I can get this under control and lose weight while I'm young, (and watch for the rest of my life ofcourse) that I may never develop diabetes. Does anyone diabetic, pre-diabetic, or simply knowledgable at all on the subject have any tips or pointers for me as to how to keep my blood sugar low?
(FYI incase it's relevant; I am also on metformin which is basically for blood sugar control)
I have already cut out almost all processed sugars. I used to love sweets, but I've gotten myself to a point where I'm not really into desserts or candy anymore. I still have the occassional treat but, I know you also can't COMPLETELY deny yourself of the foods you like. And I already know that eating small meals throughout the day helps, as well as excercising more, and even certain foods (which thankfully are some of my favorites and foods I often crave) such as eggplant, spinach, broccoli, asparagus, peppers, green beans, cucumber, celery, low-fat yogurt, as well as others, can help lower blood sugar, as well as GOOD carbs as opposed to bad carbs (but still ofcourse in moderation -- i try to avoid wheat products and stick to grain products but a lot of grain products still have whole wheat in them I've realized).
But I'm not entirely sure what else to do or what other foods to cut out, what I should be avoiding, and these doctors are never helpful. When I ask, they just say "no sugar." I know this already, I would assume that's obvious. I am terrified of developing diabetes, since 3 out of 4 of my grandparents died from it. The doctor says that if I can get this under control and lose weight while I'm young, (and watch for the rest of my life ofcourse) that I may never develop diabetes. Does anyone diabetic, pre-diabetic, or simply knowledgable at all on the subject have any tips or pointers for me as to how to keep my blood sugar low?
(FYI incase it's relevant; I am also on metformin which is basically for blood sugar control)
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Replies
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Reduce glycemic load in a big way by reducing your intake of carbohydrate drastically. Also exercise a lot. And perhaps include regular fasting. However, all this needs to be sustainable over the course of your life. I found that I was prepared to make a lot of changes because of health reasons.0
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the metformin will help you lose weight, but try controlling your carbs, that's what my father had to do, he has diabetes0
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Bread!!! Buy GG Scandinavian Bran Crisps and eat those in place of bread. When I say bread, I mean ALL bread.
My father is diabetic, so I've been learning from him. Bread, potatoes (even sweet potatoes), carrots, balsamic vinegar. When it comes to veggies, think fiber and choose broccoli, cauliflower, asparagus. Eat clementines. Cut out mango and pineapple.
When you are prediabetic/diabetic you have to choose lower sugar foods, even if its the natural kind.
Edit: Do not listen to the guy that said you should fast. That is the worst thing for anyone with blood sugar problems. It will make your blood sugar too low, what you need is to balance your blood sugar. No lows and no highs. Snacks should be an ounce of nuts or bran crisps with a little 100% pure peanut butter (no sugar or salt added), or a reduced fat cheese stick.0 -
My husband was diagnosed just about 2 years ago and with lots of research his blood sugar is ALWAYS in the healthy range now, about 5.4.
No refined sugar of course!
No cream sauces (ie. alfredo)
No gatorade
No "white" carbs (only complex "grainy" carbs)
I researched food lists that showed their level on the glycemix index (or GI as some call it) For an entire year we only ate foods that were as low on the GI as possible. Lots of veggies (like carrots) are much higher than others on the GI so we avoided all of them until my husband was out of the danger zone.
You can do some "google" reasearch on GI levels in foods, then build your food plan from there.
My husband has been completely off his meds for amost a year now and with lots of exercise added in is less than 20 pounds from his goal weight. Your weight plays a big part in this as well so keep working hard to ensure you stay in a healthy zone.0 -
Buy a meter and check your Blood Glucose levels couple times a day to make sure you're in a good range...not only will you probably keep diabetes away but it will help you lose weight
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My husband is diabetic. obviously, keeping your weight down and exercising good. Also, buy EVERYTHING in 100% wheat. pastas, bread, tortillas, buns, everything. Cut out all 'white' breads, including potatoes. Eat only fresh fruit and keep it at a minium, as it is high in natural sugar. Using cinnimon is also good to lower blood sugar. My husband adds a dash into his coffee in the mornings and also in his smoothies. Add it to anything you can. I beleive it's only 1 tsp a day they reccomend so it shouldn't be too difficult.0
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How much fruit do you eat? If you are pre-diabetic you may need to watch how much fruit you eat as well0
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Bread!!! Buy GG Scandinavian Bran Crisps and eat those in place of bread. When I say bread, I mean ALL bread.
My father is diabetic, so I've been learning from him. Bread, potatoes (even sweet potatoes), carrots, balsamic vinegar. When it comes to veggies, think fiber and choose broccoli, cauliflower, asparagus. Eat clementines. Cut out mango and pineapple.
When you are prediabetic/diabetic you have to choose lower sugar foods, even if its the natural kind.
Edit: Do not listen to the guy that said you should fast. That is the worst thing for anyone with blood sugar problems. It will make your blood sugar too low, what you need is to balance your blood sugar. No lows and no highs. Snacks should be an ounce of nuts or bran crisps with a little 100% pure peanut butter (no sugar or salt added), or a reduced fat cheese stick.
This is GREAT advice, and exactly what I have to do. In fact, I even need a little protein with fruit (like peanut butter on apple slices, or an orange with a small yogurt). If I have fruit without the protein, I end up feeling tired. If I do have the protein (which I've learned to do and continue to do) then the fruit fills me up and I feel full longer, which results in fewer calories consumed over-all.0 -
It's not just about sugars or processed foods with refined sugar jammed in them. It's carbohydrates and maintaining the intake of them. In order to lower glucose levels, a variety of whole wheat and sources of fiber will actually maintain glucose levels and keep them from rapidly spiking and dropping. A typical slice of bread is equivalent to 1 serving of carbs = 15g carbs, in the diabetic exchange. Diabetics and those looking to control their blood sugar need to have no more than 3 - 4 servings of carbohydrate intake (45 - 60g carbs) per meal: breakfast, lunch, and dinner, and no more than 1 - 2 servings (15 - 30g) of carbs per snack between meals.
I'm diabetic and I know the carb content of all my food. Juice and milk are already packed with carbs for 1/2 cup, which is generally 1 serving of carbs. So, read the nutrition labels diligently no matter what you eat and/or buy. And remember that the healthier alternatives to foods are the healthier carb choices as they will maintain levels due to their complex carbohydrate content.0 -
Reduce glycemic load in a big way by reducing your intake of carbohydrate drastically. Also exercise a lot. And perhaps include regular fasting. However, all this needs to be sustainable over the course of your life. I found that I was prepared to make a lot of changes because of health reasons.
FASTING??? Are you crazy??? I don't mean to be rude but I have problems with my blood sugar (I'm possibly pre-diabetic) And if I was to even skip a meal I would pass out! Do'nt listen to him!0 -
Wow, thanks everybody! I got some really great pointers here. I'm definitely going to take everything into consideration.
As for carbs, I try to stick to whole grain but I was looking through my food diary and realized I eat more carbs than I thought I did, and I'm definitely going to look into those scandenavian bran crisps!
As for fasting, I learnt from my grandmother when she was alive that you cannot do that. If she went more than 3 or 4 hours without eating she would get severe dizzy spells, much like I do. Which is why I'm trying to make myself eat small meals/snacks throughout the day.
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Bread!!! Buy GG Scandinavian Bran Crisps and eat those in place of bread. When I say bread, I mean ALL bread.
My father is diabetic, so I've been learning from him. Bread, potatoes (even sweet potatoes), carrots, balsamic vinegar. When it comes to veggies, think fiber and choose broccoli, cauliflower, asparagus. Eat clementines. Cut out mango and pineapple.
When you are prediabetic/diabetic you have to choose lower sugar foods, even if its the natural kind.
Edit: Do not listen to the guy that said you should fast. That is the worst thing for anyone with blood sugar problems. It will make your blood sugar too low, what you need is to balance your blood sugar. No lows and no highs. Snacks should be an ounce of nuts or bran crisps with a little 100% pure peanut butter (no sugar or salt added), or a reduced fat cheese stick.
I respectfully disagree with your view on fasting. After all, what is it that makes your blood sugar drop? Insulin secretion because we eat carbohydrates. It used to be the case that people who had diabetes type 1 (even) were put on a very low carbohydrate diet to help contain glucose levels. That's now a thing of the past, and diabetics are taught to eat high levels of carbohydrates, then control their fluctuation in blood glucose by means of medication.
However: if you fast, you eat nothing (only drink water), so there are no glucose spikes, no insulin response and hence no sudden drop in blood sugar. What fasting does accomplish is increasing your cells' sensitivity to insulin, and this, in someone with pre-diabetes I would consider to be a good thing.
What you are advising are "snacks" that are high in carbohydrates. What is the wisdom of that? It doesn't regulate blood glucose that well, increases glycemic load and impairs insulin resistance.
http://www.ajcn.org/content/86/1/7.full
If:
1. There is NO history of diabetic ketoacidosis.
2. There are NO current infections.
3. You are NOT pregnant.
4. The current state of diabetes is well-controlled.
5. There is NO uncontrolled high blood pressure or angina.
Remember, you're traveling towards Diabetes type 2, of which reduced insulin resistance is the precursor. If you want to undertake fasting, consult your doctor, but cutting down drastically on carbohydrates is the primary thing, I think.0 -
I respectfully disagree with your view on fasting. After all, what is it that makes your blood sugar drop? Insulin secretion because we eat carbohydrates. It used to be the case that people who had diabetes type 1 (even) were put on a very low carbohydrate diet to help contain glucose levels. That's now a thing of the past, and diabetics are taught to eat high levels of carbohydrates, then control their fluctuation in blood glucose by means of medication.
However: if you fast, you eat nothing (only drink water), so there are no glucose spikes, no insulin response and hence no sudden drop in blood sugar. What fasting does accomplish is increasing your cells' sensitivity to insulin, and this, in someone with pre-diabetes I would consider to be a good thing.
What you are advising are "snacks" that are high in carbohydrates. What is the wisdom of that? It doesn't regulate blood glucose that well, increases glycemic load and impairs insulin resistance.
http://www.ajcn.org/content/86/1/7.full
If:
1. There is NO history of diabetic ketoacidosis.
2. There are NO current infections.
3. You are NOT pregnant.
4. The current state of diabetes is well-controlled.
5. There is NO uncontrolled high blood pressure or angina.
Remember, you're traveling towards Diabetes type 2, of which reduced insulin resistance is the precursor. If you want to undertake fasting, consult your doctor, but cutting down drastically on carbohydrates is the primary thing, I think.
i agree with you. i am insulin resistant because of pcos and i fasted once a week during lent last year for religious purposes. the days that i fasted, my blood sugar was consistent and level, with no spikes or drops. it was amazing. i now fast on a semi-regular basis and my doctor and i have seen a huge improvement in my insulin levels.
i also want to suggest eating under 100 grams of carbs a day. they can be any kind of carb you want (white bread, white potatoes, carrots, balsamic vinegar, mango and pineapple included), but make sure they are eaten with a protein, such as string cheese, eggs, milk, tuna fish, etc.
i bought a cheap-o walmart glucose reader and love to check my numbers.0 -
If you made your diary public, I bet people could give you more suggestions.
I would say to add a Green Smoothie first thing in the morning to help get some good greens in your day.0 -
What you are advising are "snacks" that are high in carbohydrates. What is the wisdom of that? It doesn't regulate blood glucose that well, increases glycemic load and impairs insulin resistance.
Lodro,
Umm, no, I was not advising snacks that are high in carbs. Obviously, you weren't really paying attention to what I wrote!
And most diabetic patients are told by their doctors that they are NOT ALLOWED to fast. I don't know anything about PCOS, so can't comment on that.
Onutz14,
I think the best thing before fasting, is speaking to your actual doctor because you don't know what affect it will have. Also, you should maybe try to call your doctor's office and ask him more detailed questions about proper diet for your condition.
Good luck!0 -
My doctors instructed me to eat more frequently, that it would help lower my blood sugar, and I have to say, I haven't really been craving sugar like I used to since I've started. I have more energy and I feel better. What kind of fast are you talking about though? An entire 24 hours once a week? I don't know if this counts, but I make sure not to eat for atleast 12 hours every single day; I stop eating after 8pm and don't eat again until 8-10 am the next morning. Anyway, I'll be sure to bring this up with my doctor and see what they think when I see them next, I have an appointment coming up soon. 0
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All the information given has been great so far (even the information on fasting). Coming from the dietitian stand-point, I would recommend keeping your carbohydrate (CHO) intake to no more than 30-45 grams CHO per meal using the whole grain products, sugar-free beverages, and more fruits/vegetables you already use. The thing with fruits to remember is they are high in fructose which turns to sugar much faster than starches do in vegetables leading to higher insulin secretion responses. I typically recommend no juice for my patients, only eat fresh/canned fruit (without added sugar and in their own juice), and no more than 2 servings per day. On carbohydrate counting, here is the breakdown:
1 serving milk = 12 grams CHO (i.e. 8 oz low fat milk, 6 oz yogurt, 4 oz ice cream)
1 serving starchy foods = 15 grams CHO (i.e. 1/2 cup potatoes, corn, green peas, dried beans; 1/3 cup rice or pasta; 1 slice of bread or 1/2 bun)
1 serving fruit = 15 grams CHO (1 small piece of fruit say size of nectarine, 1/2 banana, 1/2 cup fruit)
1 serving nonstarchy vegetables = 5 grams CHO (i.e. 1/2 cup cooked broccoli, greens, cauliflower, carrots, etc)
1 serving sugary beverages = 15 grams CHO (i.e. 4 oz juice, soda, sweet tea, gatorade or other sports drink)
Also, protein (i.e. meats, nuts, beans, cheese) and fiber help to slow insulin secretion/response due to slowing the absorption of the CHOs. Might want to keep that in mind when you eat. Good luck.0 -
My uncle has diabetes, and he has been told to avoid fruit and bread and pasta, althought I think all these things have been mentioned. Also milk and dairy products are not great when it comes to sugar levels, so try to avoid these too hunnie. x0
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I think the basics are obvious but something you should try to eat/drink every day is black coffee and pure cinnamon 0
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Long story at nine my daughter was diagnosed type 1. At ten she was told she was not. After taking insulin for a year she was taken off of it. She sometimes has her high and low sugar readings. But we have been tol don't focus on the carbs and protiens. Focus on fiber intake. She should try to intake 26 grams a day to keep her sugars level. Me as an adult I was told 35 to ? The higher the better. Its not easy when you try to obtain the amounts but there sure a lot less ups and downs with sugar levels and all that go with it0
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I've been diabetic for 14 years now. I was taught very early that sugar and carbs have the same exact effect. Being insulin dependant, all i need to do is counter act the carbs I eat with insulin. I don't wanna say this and have you think I'm trying to convince you to "accept" it, but it might bring some peace of mind. Whether you develop diabetes or not, being afraid for the rest of your life sounds exhausting. I mean this when I say- In all honesty, its really not all that bad...at all lol Its very easy to stay on top of. So that you don't have to worry about dieing (seems so dramatic) from diabetic complications. 0
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As far as raising glucose, anyway.I was taught very early that sugar and carbs have the same exact effect0
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Thank you Elli0t, that actually was kind of relieving to hear. People always scare me when they talk about diabetes, and make me feel like my life will be over. My parents scare me with horror stories (like "did you hear about that woman who lost all of her limbs?"), and my doctors talk to me like I'm going to die. The other day, I was discussing the pre-diabetes with my doctor, and he told me my levels were better (I had to re-do the blood test due to some complications), but followed it with; "Do you care about your life? You have to fight for your life now while you still can, before it's too late." With a kind of Tom Cruise, Mission Impossible urgency. They just make everything sound so horrible lmao. They're like that with everything though. I have to learn to take what they say with a grain of salt and not panic at every little death threat. =P0
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What sort of exercise do you do?
I was having some problems with my blood sugars and did a bit of research. I have lost weight but my gym routine is cardio and weights as building muscle helps. The information I found said to do roughly 50/50 cardio to weights.
I have increased me cardio now but that is because my blood sugars have gone back to normal.0 -
Im not sure if this will help any but, i found out in July 2010 that i was prediabetic. I saw a nutritionist, started exercising, weighed my food, kept a diary, ate every 3 hours, (except when i was sleeping) followed my nutritionists rules religiously, lost almost 40 pounds, now i have a healthy bmi and are no longer pre diabetic or at risk for any other disorders! Definitely talk to a professional, they helped me do whats right for me. It was a little expensive but i didnt shop around. Im a college student and apparently my school offers nutritional counseling for free! Exercise is key and a healthy diet. I cut back on a lotttttttttttt of carbs and drank ALOT of water i thought i was going to turn into a fish and i drank/ate a lot of rotein...fish, protein shakes/bars, egg whites things like that. Everyone is different though0
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I have been Diabetic for 1 1/2 years. I lowered my levels by eating beans, oats, vegetables, fruit, nuts, lots of water and at least 30 minutes(Cardio: get your heart rate up) a day of exercise. If I did consume dairy I made sure it was full fat because I believe (this is only MY opinion) eating things in the most natural state and Lower Fat dairy is not natural. My A1C (3 month blood testing) was 6.6 (6.5 is considered diabetic) and after doing that I went down to 5.6. I would never say to avoid fruit I would just say that make sure intake double the veggies as fruit. As far as carbs go, white rice, white bread, white potatoes and white pasta turn into sugar and they always make my numbers go up and stay up. Wheat products not so much but I still try to stay away from them. I like this food pyramid because its the closest to the kind of diet I try to maintain. I just want to say though that not everything works for everyone so try what you like and do what best fits you and your lifestyle!
http://www.drfuhrman.com/library/foodpyramid.aspx
Big hugs,
Rebekah
Edited to add: I was put on the starter dose of Metformin 500mg twice per day and because my numbers went down they never increased the dose. They say the more weight I loose the closer I am to being off it completely! 0 -
i had diabetes type two and was on metformin. i lost 100 lbs and no longer have to take metformin. thank god!
- you do NOT want diabetes. it is soooo uncomfortable!
You can tell you are out of control with sugars if you feel hot and very thirsty.
Omitting sugars is of course the first thing but there is more to it as well. Work out.
A perfect day for me is as follows.
Wake up 1 bowl plain oatmeal couple shakes of cinnamon. glass of water cup of coffee no sugar no sugar substitute.
mid morning two slices of turkey or a small cup of plain greek yogurt glass of water
lunch glass of water, 1 bowl of low sodium low fat soup - look at ingredients make sure its low on sodium and sugar
mid afternoon a couple bites of hummus or left over bean and chicken chili (half a cup of this its just a snack) -- glass of water
dinner grilled chicken aobut the size of deck of cards. small side portion of steamed broccoli glass of water.
As you can see I have a lot of small meals throughout the day. This takes planning. But I like to plan and make it a priority because health always has to come first if you want to be healthy and non diabetic. lways eat my protein first at meals because it fills me up then as a side i go for a steamed green. i try to eat some kind of deep green colored veggie each day. no butter or salt on those. I love to stock my fridge with greek yogurt plain - to have a bite or two to snack on. sliced turkey. oatmeal - these are the staples.
I like working out at Pure Barre. If you don't have one in your area you can check out the dvds they are low impact and get your blood flowing. - I also skip rope a few days a week working myself up to 15 -20 mins of non stop skipping. It gets my heart racing and full body sweat workout. I know that doesn't sound like a very long time but it is so long in the skipping world LOL.
If you are eating clean with regimented portions, drinking your water and working out you can't help but to turn back the diabetes train!0 -
My BF uses cinnamon and chromium picolinate to help control his blood sugar. He's a type 1 diabetic, diagnosed about 5 years ago (misdiagnosed as a type 2). Metformin does nothing for him, but these seem to help. Obviously clear it with your doctor, but they really make a difference! Other small things, learn about glycemic load/index of foods. Stick to foods that have a low glycemic impact. Grapes, bananas, rasins, peaches all spike his blood sugar like crazy. Most berries and citrus are fine. And stay away from high-fat foods of all types. Get your healthy fats from lean meats, nuts, and vegetables (like avocado). Stay away from red meat as much as possible.
I hope this helps!0
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