Diabetes Support - New trying to not eat sugars or white products. Need help




mam1958
02-13-2014, 08:55 AM
Hey everyone,

I am new to the site and would like some ideas and help on cutting out sugars.

So far have not gotten sugar. But I am addicted to sugars. I have stopped drinking but since then have craved sugars and can't stop myself. It's like a drug to me.

I talked with my doc. and she says I replace one sugar for another. She suggested I not eat sugar for 2 weeks. She told me it stopped the cravings. She was right.

I felt wonderful not eating sugar or white products. (flour spaghetti). Then Christmas I had a small piece of cake and it has been all downhill since then. I just need to be stubborn and not have it again and not have it anymore.

Has anyone else had a similar problem? Any help would be greatly appreciated.

Mary


fatmad
02-13-2014, 08:04 PM
Mary, I have the same problem with sweets and carbs, if I allow myself treats. I have to really plan it. That if I have a baked good etc the next day and the rest of the week has to be carefully planned to be low carb etc. otherwise I too lose it and can't eat right. Hope this helps.

mam1958
02-14-2014, 06:05 PM
Thanks for your reply.

I said something to friend today and going to have to live by it.

I stopped smoking. I never have to have a cigarette again to live.

I stopped drinking. I never have to have another drink to live.

I have always said you have to eat to live.

But I do not need to eat sugar to survive...


Pattience
02-14-2014, 06:18 PM
Hi Mam, i am the same as you.

Yes the cold turkey route is the way to go. I am on my second diet of cutting out sugar. Yes last time after five or six months i let go and all the weight came back again.

The thing is for people like us we always have to be vigilant about what goes in our mouths. It might be years before we could relax about it. I think we have to create new solid eating habits before we can stop being vigilant.

so yes anyway i quit sugar last time and didn't eat a single grain of it. This time i am a tiny bit less rigid, less scared.

Taking sugar out of the diet takes away your taste for it and as you've found pretty soon you don't miss it. HOwever on my last diet, after a few months when my weight was getting really low, i did start to have some cravings. I think that was mainly because my weight was getting too low. So this time i will try not to go so low. Often times i was able to deal with it by eating other foods. HOwever in the end it wasn't cravings that made me put on weight. It was coming home and a change of routine. That is often the cause of me putting on weight after a loss.

I am also losing more slowly this time. Or at least trying to.

I still drink wine, pasta, lots of fruit, bread, rice and even cheese though last time i quit cheese too because i didn't trust myself.

IN the beginning i think its good to be firm about avoiding our danger foods. But ultimately you will have to start eating pasta and wholegrain bread again. These foods are nutritious and not bad for you. Its what goes on them that is the problem and also how much you eat of them. These foods are not refined white flour. they have protein in them and other nutrients apart from carbs.

However do what you have to do to get going.

My plan with sugar now is that i can have it when in company and if offered but otherwise not. In those situations i imagine i can avoid getting carried away. But for you, maybe you need to go a bit longer without it first. I know christmas is a difficult time. Its difficult for me too. I haven't yet solved the christmas problem but right now its far away.


I hope one day to be able to eat sweets in moderation such as once a week.

But i think even then it may be good to ban all store bought sugar foods and stick to what has been made at home, preferably by someone else and in their home not yours.

I also quit smoking successfully about 17 years ago and like you the notion of never having another cigarette again has been the reason for my success there. Alcohol is not a problem so i don't have to go cold turkey.

Fruit is how i get my sweet sensation. I recommend it for you too. Not juices but whole fruits. In fruit salad or whatever way it comes. Just no additives. The sweetness of fruit is not so sweet as sugar and it doesn't seem to cause cravings.

mam1958
02-15-2014, 05:56 PM
Pattience,

Thanks for your reply.

I did eat Whole bread, brown rice, and lots of beans. Doc said to just avoid white processed foods white rice, white bread, crackers,etc.

I did not have pasta that is a big trigger food for me. But I have found a new brand here Dreamfields that do not effect you like the others. It is made with more whole grains.

I ate a lot of nuts,black beans, grapes.

Grapes really help me from not eating sugar. They satisfy the sugar crave for me.

GlamourGirl827
02-15-2014, 09:18 PM
But ultimately you will have to start eating pasta and wholegrain bread again. These foods are nutritious and not bad for you. Its what goes on them that is the problem and also how much you eat of them. These foods are not refined white flour. they have protein in them and other nutrients apart from carbs.

This is absolutely not true. You do not need to eat these foods. They do not offer anything nutritionally that you cannot get from other foods, ie. meats, veggies and fruits. Plenty of people on this board and on paleo sites will tell you they are grain free.

I am a sugar / carb addict as well. I have completely cut out sugar, 100%, I don't eat anything processed, so no hidden sugar. At this point I do not eat grains either. However, this is more to accelerate my weightloss, and keep my blood sugar under control and fight off cravings. I'm not a diabetic, but I was just coming into that prediabetic range. I also rarely eat fruit.

When I have fruit or grains my appetite and cravings hit full fource, sometimes lasting days. I try to reserve these things for special occasions. Parties etc, and don't keep them in the house, so once the special occasion is over I'm back home and trying to get back on track to stop the cravings. I do not think whole grains are bad, but for me they do trigger cravings, so I have to treat them as treats. It can take me up to a week to get back to normal and not be over eating a bit, so it really causes a problem with my weightloss, its not that I gain, but I get a stall.

Sugar is another issue. Some plain oatmeal might increase my appetite, but sugar I notice (I've been on and off it many times) actually effects my mood. Too much will leave me feeling depressed, and almost hung over blah..I cant believe that something so basic actually hase such a bad effect on me, probably more because on bite and I binge on it. So I try to avoid sugar at all cost.

When I do have sugar or carbs like bread, it takes me a few days to get back to normal. To keep myself from binging, I will increase my intake at home BUT it has to be on plan food...like extra meat, veggies....and I notice that I crave peanut butter (natural) when I'm "detoxing" from sugar...so I allow myelf to have that on celery...but its definitely a lot fo calories...so basically I'm mini binging but only on safe foods and after a few days my appetite decrease back to normal. Actually yesterday we went out to lunch. and I did good with my order but I know the sauce had sugar in it..mostly because most dressing do. And by mid day I was way more hungry than usual. I have been super hungry and over eating today, and I really not supposed to have ANY fruit while detoxing but I did eat a banana about an hour ago because it looked soooo good! But something that simple will drag out my detox...I hate calling it that, detox, sound so hoytee-toydee lol but I dont know what else to call it.

This time around I am treatin this like a disease not a diet. I have an addiction and there is literature supporting the addictive properties of sugar. And so I agree that in the company of others i will occasionally have some bread or pasta, like once a month, but at home and in the 95% of my life, its a no-no.


A friend of mine has an issue with alcohol, we never talked much about it, but its been years since he's been out of control, but a few months ago he was over and I offered him wine then promptly apologized and took back my offer..he said his probably is hard liquor. He still drinks beer and wine because he said he can have one adn stop, but hard liquor he does not stop and then he wants more, and days and days of drinking...so no hard liquor...after all these years, he still doesnt drink it. So I think of it like that. Sugar and grains are my hard liquor. I cannot stop and I can end up on days and week long binges because of it. Its just not worth it anymore.

EDITED: I edited this to say I do keep bread and fruit in the house, I dont know why I said I dont...I think I was thinking ahead to sugary stuff, treats etc and mistyped! It was late for me last night, makin it hard to form a conherent thought...

caldawg89
02-15-2014, 10:32 PM
I have never really been big on sugar, however pasta.. well isnt that another story! As previously mentioned, cold turkey is the best way to go, and I have also seen there is literature available to support the theory that sugar is almost as addictive as hard drugs to some people. I am on my weightloss journey with my friend and she is a sugar junkie. She loves it. She spoke to her doctor, telling him she wanted to quit sugar and he said a good supplement for sugar is a small amount of good quality honey, as its a form of natural sugar, like in fruit? But maybe ask your doctor or find a dietitian, they will have some good tips on managing cravings and possibly swapping sugar for other better, less processed foods. Goodluck!

mam1958
02-16-2014, 08:35 AM
Boy I so agree with most of what you say.

Sugar is definitely and addictive food for me. I know from not having it for those 3 months. I felt so much better. Plus (and this is a big one for me) I had crackers, cookies, ice cream in the house after my 2 weeks. I did not touch any of it. I was so proud of myself.

I have a niece who comes over often so I need a few things for her. Not everything at once though.

But before I would have eaten everything I mean everything. I have eaten whole boxes of crackers and cookies in one sitting I keep going back for more until it is done. (Like a drug addict).

So it was a real big accomplishment for me.

I understand everyone is different. It must be very hard not to have bread and potato. I can have Wheat bread and sweet potato.

I say do WHATEVER works for you.

Caldawg89 I do use honey once in a while but not very often. I like stevia and it does not effect me like sweet and low or other sweeteners.

I found with other sweeteners I really got very hungry after. So I went to stevia and have no problem now.

I too am a pasta addict just love it. But have learned as Glamourgirl said only on special occasions.

I fell for your friend.

Thanks for you replys.

Mad Donnelly
02-16-2014, 09:40 AM
I have no sugar, no grains, and no starchy veg.

tabuchheister
02-16-2014, 10:05 AM
Wow. You all have good advice. All go the next two weeks with serious modifications and get back to y'all.

backinflight
02-16-2014, 01:50 PM
I'm a huge sugar addict and am in the process of eliminating it. I was able to stay off white sugar and all grains for the better part of a year, and the best advice I can give is to gradually replace sugar/white products with healthy fats. My faves are coconut and avocado because they still have some sweetness to them. I found that the hardest part about getting off these foods is just their ubiquity and how everyone else is eating them. Fortunately, your body will adjust and eventually stop craving them, as long as you're keeping it full of filling, nutritious things.

mam1958
02-16-2014, 05:02 PM
Backinflight what do you use coconut and avocado oils? And how. Any advice greatly appreciated. You are so right when you stop eating them you do not crave them and you fell so liberated.

Tabuchheister go for it you won't be sorry.

Mad Donnelly you must have incredible strength to not eat any grains and startchy veggies.

I am following what my doctor has advised me to do. Because I KNOW I am a sugar addict. As the day nears an end at work I am thinking about where I am gonna stop and what I am gonna buy.

Now that my DH has retired I eat it all myself plus I buy more he's not there to remind me 1 is enough.

Plus after having it feels like a hang over.

YUK!!!!!

Thank you everyone for your wisdom.

Mad Donnelly
02-16-2014, 07:09 PM
I've just finally internalized that those things are no good for me. I have had some but I can tell you specifically when, where, and how much. I haven't eaten them out of control ... at least not yet. If I want something, I have it; but I also have the mindset that I've eaten enough cookies already to last a lifetime.

And I have had a couple days that were overly carby, but I tried to make doubly sure I drank plenty of water and then was just sure to get back on plan the next day.

backinflight
02-18-2014, 09:26 PM
I use coconut in a lot of things. Coconut flakes are good for treats (you can toast them and add cinnamon too - omg, so good!) I also love coconut milk (the canned kind) in food. I like to make Thai curries/stir fries because they're so filling and satisfying because of the fat. Coconut milk is also good in smoothies. Add some to frozen fruit and it's ice-cream ish. I cook with coconut oil as well. It's a good way to add good fats to dishes.

Note that my used of good/bad fat is not consistent with unsaturated/saturated - coconut is naturally high in saturated fat, but it's not the kind you need to worry about (it's the partially hydrogenated stuff that's scary.)

As for avocado, its great for sandwiches. I like to combine it with turkey burgers or use it in a lot of mexican-inspired foods. It can also be a snack in itself.

For general tips, I found smoothies to be a good helper for me when I need a sugar fix. You have to be cautious with them, though, because fruit is still sugar. My go-tos are a spinach, banana, and coconut water breakfast smoothie, or a coconut milk and frozen blueberry dessert smoothie.

mam1958
02-19-2014, 07:24 PM
Thanks for your reply. I'll have to try some of those things you suggest.

For sure I know when I eat sugar or white processed (bread, pasta) I know afterwards. I fell sluggish, bloated and miserable. Even when it is portioned out right.

I know when I do no have these things I feel sooo what better am able to move and sleep better and I lost 18 pds without even trying that hard. ( of course I am very heavy but still that is a plus for me).

I did eat a lot of nuts and grapes. But this is what I need until my sugar is under control.


I DO NOT NEED SUGAR TO SURVIvE.......

Pattience
02-19-2014, 08:23 PM
"I am following what my doctor has advised me to do. Because I KNOW I am a sugar addict. As the day nears an end at work I am thinking about where I am gonna stop and what I am gonna buy."

From my own experience, i would say that this feeling is because your blood sugar levels are low and you need to eat something. You should have something to eat to take the edge of this hungry feeling so you can get home and eat properly, without suffering or risking caving in.

When i go to the city, i sometimes take a bag with a few pieces of fruit, a vegemite sandwich on wholegrain. Or a banana sandwich is also good.

The latter is good if you are really hungry and/or you know its a while before you can eat properly and the fruit is good if you are just a little bit hungry or bored. You can leave the butter off the banana sandwich if you want to keep the calories right down.

mam1958
02-20-2014, 05:05 PM
Thanks for the ideas. One thing that I find helps me is grapes. If I have a bowl of grapes waiting for me at home I am fine.

My doc says they have lots of natural sugar but you can not eat as many grapes as some junk foods. You will fill up faster.

Right now she just wants me to concentrate on not eating sugar added to foods. Natural sugars she says are fine for me, as I do not have diabetes.

I do also eat nuts almonds mostly.

Any advice is welcome. Thanks.


I DO NOT NEED SUGAR TO SURVIVE.....

lindabean
02-26-2014, 05:24 AM
I am diabetic and since becoming diabetic I have cut down all sugar. The only thing is, I eat a lot of wholemeal bread, and I am wondering what to eat instead

Pattience
02-26-2014, 07:23 AM
Wholemeal bread is not sugar. Neither is potato or pasta. These are complex carbohydrates and not sugars - just clarifying.

I"ve gone back over this a few times, adding things in so its start to read a bit weird. I hope you can follow it if you are interested in reading it.

I find it a bit problematic that people have started to refer to carbs as sugars. The main sugar that is the problem is refined sugar. The sugar in fruit isn't really a problem except for people who have problem digesting fructose. A lot of bought smoothies i've noticed have added glycerine and things like that. As far as i'm concerned, its no better than ordinary cane sugar. And honey isn't either. Yes honey has a few vitamins in it, but adding it to my natural yoghurt makes me want more. So i don't eat honey even though it is one of the earths most wonderful foods taste wise. But i do not regard it as any better than white or raw or brown sugar.

There are complex carbs and simple carbs and its only the simple carbs that are sugars. Sugars break down in the body much faster than complex carbs. But the sugars that are making most people fat are basically refined sugars that are added to foods in great quantities like ice-cream, soft drinks, cakes and biscuits and so on.

Anything that is very refined lacks nutrients so its not so good for us and tends to last less long in the body which is why it plays havoc with our appetites.

Pasta is made from durum wheat, white pasta made from durum wheat is not on the same plain nutritionally as white bread. It has a lower GI.

With regards to rice, basmati rice has a lower GI than brown rice and other short grain rices.

If people say they can't control their pasta and bread intake then i guess i have to live with that notion.

For myself, since i wrote my first post on this thread, i have grown in my confidence that i can and probably should give up eating sweets for my whole life if possible, except as a rare exception as mentioned previously. I would still probably find those situations a bit risky. So i'm playing it as i go along. At the least, i'm thinking two years to rehabituate myself to a no sugar diet is probably a sort of minimum i need to stabilise my current diet and eating style.

I feel sorry for anyone who feels they have to give up pasta and bread and i also feel sorry for myself that i can't control my sugar intake. But then i'm a vegetarian and i would be in big strife if i couldn't eat pasta and bread.

Nuts and oils, even the goods fats, are very high in calories, and if I'm in binge mode its as easy to binge on nuts as on sweets. We have to be careful with these foods too. It doesn't take much avocado to get you fat if you are not careful. I manage my nut quantity by including it in salads but not eating them by the handful or as snacks. I am particularly loose with raw peanuts which i adore. I will eat them till my stomach will burst but i have to get to the bottom of the packet. And only then i seem to be able to stop.

Pattience
02-26-2014, 07:30 AM
I am diabetic and since becoming diabetic I have cut down all sugar. The only thing is, I eat a lot of wholemeal bread, and I am wondering what to eat instead

Linda sorry i didn't reply to you before.

Well it depends, how do you eat your bread and why wholemeal? Have you tried different breads. Tehre are lot of good breads out there. Have you tried pumpernickel bread, rye bread, wholegrain, breads made with spelt flour.

I have to avoid raisin bread even if its wholemeal which doesn't taste so great anyway as i can eat a whole packet of raisin bread.

But beyond breads, for lunch i make a bean salad. check out my blog for some salad recipes. start from the end and look just for the salad recipes. Its basically one salad which i vary around a bit.

Ok, in summary it contains
1/2 - 1 cup of canned or cooked beans
2-3 types of vegetable typically 1 diced tomato and 1 finely grated carrot or small beetroot but can be anything. My last one contained 1. 5 cups of coleslaw mix from a packet (without the mayo).
5 walnut halves broken up a bit (equivalent of other nuts or seeds should be fine)
about 50g crumbled fetta cheese
2-3 tsp of salad dressing made with half and half of extra virgin olive oil and balsamic vinegar.
pinch salt
ground black pepper

YOu can add other things like:
1tbsp finely chopped onion
fresh green herbs
garlic to your dressing

it makes 2 to 2.5 cups of salad and is a substantial but quite low calorie meal.

Its nice with brown lentils or beans or chickpeas.

Beans are high in protein. And low calorie food. Good for diabetics.

mars735
02-26-2014, 07:53 AM
Wholemeal bread is not sugar. Neither is potato or pasta. These are complex carbohydrates and not sugars - just clarifying.

I find it a bit problematic that people have started to refer to carbs as sugars. The main sugar that is the problem is refined sugar. The sugar in fruit isn't really a problem except for people who have problem digesting fructose. A lot of bought smoothies i've noticed have added glycerine and things like that. As far as i'm concerned, its no better than ordinary cane sugar. And honey isn't either. Yes honey has a few vitamins in it, but adding it to my natural yoghurt makes me want more. So i don't eat honey even though it is one of the earths most wonderful foods taste wise. But i do not regard it as any better than white or raw or brown sugar.

There are complex carbs and simple carbs and its only the simple carbs that are sugars. Sugars break down in the body much faster than complex carbs. But the sugars that are making most people fat are basically refined sugars that are added to foods in great quantities like ice-cream, soft drinks, cakes and biscuits and so on.

Anything that is very refined lacks nutrients so its not so good for us and tends to last less long in the body which is why it plays havoc with our appetites.

Pasta is made from durum wheat, white pasta made from durum wheat is not on the same plain nutritionally as white bread. It has a lower GI.

With regards to rice, basmati rice has a lower GI than brown rice and other short grain rices.

If people say they can't control their pasta and bread intake then i guess i have to live with that notion.

For myself, since i wrote my first post on this thread, i have grown in my confidence that i can and probably should give up eating sweets for my whole life if possible, except as a rare exception as mentioned previously. I would still probably find those situations a bit risky. So i'm playing it as i go along. At the least, i'm thinking two years to rehabituate myself to a no sugar diet is probably a sort of minimum i need to stabilise my current diet and eating style.

I feel sorry for anyone who feels they have to give up pasta and bread and i also feel sorry for myself that i can't control my sugar intake. But then i'm a vegetarian and i would be in big strife if i couldn't eat pasta and bread.



Refined flour and white rice and (pasta too) may not be technically sugars--aka sucrose-- but they are not very nutritious and they spike blood sugar & insulin leading to hunger. For many many people. If I may ask, where are you getting your information about glycemic index? It doesn't sound accurate, or if it is, the difference in blood sugar effects is likely negligible.
Agreed that the refined sugar junk foods are the biggest problem.

I know many happy vegetarians who don't touch pasta, rice, or wheat flour. For me, the fewer starchy or sweet things I eat, the more satisfied I feel. I'm particularly sensitive to carbs so even a banana will leave me hungry for another one pretty quickly. This is very common among very overweight people. I don't miss these things at all as there are so many wonderful foods that don't trigger cravings or start up my insulin-glucose roller coaster.

I assure you there's nothing to feel sorry about for us recovering carbaholics :D

mars735
02-26-2014, 08:41 AM
Beans are high in protein. And low calorie food. Good for diabetics.

I find blanket statements like this troubling unless made by a Certified Diabetes Educator or Dietician. They know that there is enormous variation in what is appropriate for a specific person. It depends on whether the diabetes is type 1 or 2, whether someone is controlling blood sugar with diet, pills, or insulin, to name a few variables.

mam1958
02-26-2014, 05:22 PM
Everyone reacts to sugar different. I for one know I can't eat white pasta, white rice or white bread. But I can eat wheat bread and pasta, and brown rice (which I love). Sweet potato are great also.

When I say I am thinking about what I am going to get after work. It can be anytime during the day. Even right after eating a healthy lunch. Brown rice and beans or greek yogurt and fruit and nuts. I make it myself so there is no added sugar.

As far as nuts go I measure those out also. I follow the WW pt system so I can have some if I want some.

I am just glad to see that there are many other people that it affects the same way. I don't feel like it is just me.

simalvin
02-26-2014, 06:01 PM
I'm on a low sugar/low carb eating plan. As soon as I get hungry, I look for something sweet.

I've been filling up with food with fat because it seems to help. Examples are avocado on a salad and Kashi nut bars (5 grams of sugar).

I also try to find Greek yogurt without fruit and add a small amount of strawberries or pineapple.

kris2008
03-15-2014, 12:30 AM
Blanket statements about nutrition are just not enough knowledge, experience. Everyone's body is unique and does not process food in the same way. I can usually have a 1/2 cup of whole grain pasta or brown rice or a slice of pumpernickel as the only starchy carb at a meal. If I can keep myself to a small amount, I don't usually get the tremendous cravings for more. And I have to have a good amount of protein at the same time.

I have gotten away from eating any carbs like that though. I'd rather get my carb from a small baked potato or other starchy vegetable or beans. More vitamins and minerals and less processed. I can't eat more than 1/2 cup of beans either without craving more.

I would like to hear what people eat at meals. I am more interested in stable sugar levels and nutrition than losing weight quickly.

Pattience
03-15-2014, 02:34 AM
Refined flour and white rice and (pasta too) may not be technically sugars--aka sucrose-- but they are not very nutritious and they spike blood sugar & insulin leading to hunger. For many many people. If I may ask, where are you getting your information about glycemic index? It doesn't sound accurate, or if it is, the difference in blood sugar effects is likely negligible.
Agreed that the refined sugar junk foods are the biggest problem.

I know many happy vegetarians who don't touch pasta, rice, or wheat flour. For me, the fewer starchy or sweet things I eat, the more satisfied I feel. I'm particularly sensitive to carbs so even a banana will leave me hungry for another one pretty quickly. This is very common among very overweight people. I don't miss these things at all as there are so many wonderful foods that don't trigger cravings or start up my insulin-glucose roller coaster.

I assure you there's nothing to feel sorry about for us recovering carbaholics :D

My views on rice and pasta and bread are the mainstream views of dieticians and scientists in this country. Taht's where i take my advice from for the most part. I have parted ways with some of them on the point about low fat dairy. I think sacrificing the taste of whole foods is a mistake. And as is often pointed now, the fat has been replaces with sugar.

re my info about the GI, there was a website i used to read from sydney university a few years ago. That's where i got the info that pasta and basmati rice are not so terrible. Where do you get your info on it from?

I also learnt about GI loading, which is the GI of a whole meal. so you can lower the effect of pasta by loading the dish up with vegies which has lots of fibre in it.

A pasta dish doesn't make me crave food. I'm wondering if people who crave pasta make it so its loaded with cream and melty cheese and salt.

I would not be a happy vegetarian if i had to go gluten free or rice free. I don't buy into a lot of staff about all those allergies and things. I love beans but i don't want to eat only beans. I hate soy, all those horrid processed patties they sell. tempeh is gross. I like tofu but its not so easy to cook well. I like food from different nationalities and tend to cook meals in traditional ways rather than buying processed things or going with health fads. The taste of food matters a lot to me. I mean i've eaten enough coconut oil to know its gross even if it is traditional in south india. Coconut creme on the other hand is yummy but its high calorie so you can't pig out on it either but as part of a meal with vegies and rice or noodles its good for me.

Pattience
03-15-2014, 02:39 AM
I find blanket statements like this troubling unless made by a Certified Diabetes Educator or Dietician. They know that there is enormous variation in what is appropriate for a specific person. It depends on whether the diabetes is type 1 or 2, whether someone is controlling blood sugar with diet, pills, or insulin, to name a few variables.
diabetic Australia advocates beans.

THe highness of the protein is compared with other vegetables and you can see the numbers on mfp. Obviously its not high as in fish or meat or eggs. But its a high protein food.

Diabetics Australia does not advocate the type of high protein diet to the exclusion of carbs as we see so much of on this site. Neither does mainstream medical opinion as far as I'm aware.

Even the paleo diet is based on the myth that humans haven't evolved to eat vegetables and grains. Not so long ago there was a news item that said they had evidence that man made a genetic change around the time they went into cultivation and it occurred to me this morning that we probably went into cultivating grains because we found we could eat them after this genetic mutation. I mean if you think about it, it doesn't make sense that we would start growing grains if we weren't able to access their nutrients. I mean we don't eat grass even though its easy to grow. the reason we don't eat it is because we can't access their nutrients.

Pattience
03-15-2014, 03:10 AM
Kris i am also interested in losing weight slowly and keeping it off for life. I don't have a insulin resistance but today i was reading about leptin resistance which was interesting, though they said they really do not know enough yet about how insulin and leptin and these hormones work.

But one interesting piece of news was that it is leptin that gets triggered by fasting levels. so now i think that's probably what happens when i lose too much weight too quickly as in the past. they say its whats responsible for the way we all tend to put it all back on again quite quickly.

Because of this rebound effect that i've also noticed, i am trying to be steady this time and not be in a big hurry, though now that i've got to this weight, and need to stop and stabilise a bit, i feel good to do it at this weight. But i know i don't want to stay here. But rather than try to get to my lowest weight as i have in the past at 55kg, i will settle for about 60kg. When i first started out this year, i thought i will take the whole year to get there even though i know i could easily get there much sooner if i was determined to do it. All i'd have to do is start a running program.

When i do that, i tend to run (or walk in the beginning) for about an hour a day and do it ever second day but i can't keep it up indefinitely so i'm not doing that this time.

My meals are detailed on my blog linked below.

My lunch meal includes
1 cup beans/lentils/chickpeas (I started out with less but realising my protein intake was much too low, i increased it to 1 cup); 2-3 salad vegetables (not greens usually), a bit of strong cheese like fetta/parmesan, a small amount of nuts/seeds (my favourite is walnuts), a small amount of olive oil and balsamic vinegar. That's my basic lunch recipe which is delicious and easy to vary so it doesn't become boring.

My protein is still probably too low. But my food is pretty yummy, varied and healthy. I do eat fish but not as much canned tuna as i used to. For the fishes sakes, i'd rather not eat it but i haven't found a suitable replacement yet. Ethically speaking I'm starting to think that dairy is as bad as eating fish but i am not ready yet to give up dairy too. I think nuts is the only food i could eat a lot of to replace them, if not more beans still. But more beans means a lot more work since i don't want to eat two bean salads a day.

Pattience
03-15-2014, 03:28 AM
Mars i just found this quote on a government health website here.

The amount of the carbohydrate-containing food you eat will also affect your blood glucose levels. For example, even though pasta has a low GI, it is not advisable for people with diabetes or impaired glucose tolerance to have a large serve. This is because the total amount of carbohydrate, and therefore the kilojoules, will be too high.


Read the whole article here.
http://www.betterhealth.vic.gov.au/bhcv2/bhcarticles.nsf/pages/Carbohydrates_and_the_glycaemic_index?open


Here's the GI website i referred to earlier.
http://www.glycemicindex.com/index.php

mam1958
03-15-2014, 08:21 AM
I would not be a happy vegetarian if i had to go gluten free or rice free. I don't buy into a lot of staff about all those allergies and things. I love beans but i don't want to eat only beans. I hate soy, all those horrid processed patties they sell. tempeh is gross. I like tofu but its not so easy to cook well. I like food from different nationalities and tend to cook meals in traditional ways rather than buying processed things or going with health fads. The taste of food matters a lot to me. I mean i've eaten enough coconut oil to know its gross even if it is traditional in south india. Coconut creme on the other hand is yummy but its high calorie so you can't pig out on it either but as part of a meal with vegies and rice or noodles its good for me.

__________________
Patience I do have a nephew that was feeling sick every morning after having his cereal. He went to get checked they found he was allergic to gluten. Now he is gluten free and what a big difference for him.

I craved in and had a piece of cake yesterday I feel hung over and I slept horribly.

Everyone has to do what works for them. By the way your bean salad sounds great I'm gonna steal it. I make brown rice black beans Mexican stewed tomatoes onions for lunch. I find this very filling but am looking for something for warmer weather. This salad sounds great. Thanks...

Back to no sugar today!!!

Munchy
03-19-2014, 04:37 PM
I would not be a happy vegetarian if i had to go gluten free or rice free. I don't buy into a lot of staff about all those allergies and things. I love beans but i don't want to eat only beans. I hate soy, all those horrid processed patties they sell. tempeh is gross. I like tofu but its not so easy to cook well. I like food from different nationalities and tend to cook meals in traditional ways rather than buying processed things or going with health fads. The taste of food matters a lot to me. I mean i've eaten enough coconut oil to know its gross even if it is traditional in south india. Coconut creme on the other hand is yummy but its high calorie so you can't pig out on it either but as part of a meal with vegies and rice or noodles its good for me.

__________________
Patience I do have a nephew that was feeling sick every morning after having his cereal. He went to get checked they found he was allergic to gluten. Now he is gluten free and what a big difference for him.

I craved in and had a piece of cake yesterday I feel hung over and I slept horribly.

Everyone has to do what works for them. By the way your bean salad sounds great I'm gonna steal it. I make brown rice black beans Mexican stewed tomatoes onions for lunch. I find this very filling but am looking for something for warmer weather. This salad sounds great. Thanks...

Back to no sugar today!!!

I cut out the majority of grains several years ago because I keep a low calorie range and it's the easiest way for me. It turns out, I have a gluten intolerance. I have tested it time and time again - it's severe stomach pain when I eat bread, pasta, a few crackers, etc. I have, however, been able to reintroduce many grains into my diet like quinoa, rice, corn tortillas, etc. I still limit my grains to once per day, but it's nice to have some of these things again.

ETA, coconut oil is delicious, especially when cooking eggs or plain chicken! ;)

lotsakids
04-02-2014, 10:35 AM
The best advice I've gotten in dealing with blood sugar is eat to your meter. Be diligent to test your blood sugar first thing in the morning and 1-2 hours after each meal. Once you know what foods spike your blood sugar, stay away from that food or limit it to very small portions. Things that used to really spike my blood sugar don't anymore so it is worth retesting those foods. Oatmeal used to really spike me but doesn't anymore, probably because I pair it with a serving of non fat greek yogurt.

I eat low carb and gluten free by choice. I've lost weight and I feel great but it is a choice. I have found lots of recipes to keep me interested and it really isn't a burden at all. I started with the low carb diet but when I went gluten free the weight came off my stomach. I do see this as my forever way of eating not a diet.

I have sweet treats that I make with almond or coconut flour and I use xylitol or stevia as a sweetener. I went "cold turkey" on sweets for about 3 months and then started adding in the ones made with stevia or xylitol, that way I wasn't comparing real sugar to what I could eat.

Wannabehealthy
04-25-2014, 09:04 AM
I'm coming into this discussion a little late, but wanted to add my 2 cents. I also am diabetic and have found that eliminating most bread, pasta, rice, and sweets I am able to control my blood sugar. Although I have respect for dieticians and nutritionists, I believe they are missing the mark in regard to diabetics and carbs. When diagnosed, I was told to eat 45 gm of carb at each of 3 meals and 15 gm of carb at each of 2 snacks. 165 gm of carb per day. My blood sugar would be through the roof! But then they would have me on meds to counteract the blood sugar spikes. I average around 35 gm of carb per day, which comes from vegetables and beans. I am down to only one diabetic med and feeling much better than I have ever felt in my adult life.

Give me a loaf of bread and a stick of butter and I'm on a roll. (no pun intended!) One slice leads to another, and another. Then I take a nap.

Things like pasta, bread and rice might not be sugar, but they turn to glucose in your body very rapidly unless eaten with fat and protein, which slows down their absorption. . If you get sleepy after eating a big plate of pasta, that's your blood sugar, even if you're not diabetic.

I never eat sweets. My husband eats sweets every day and they don't even interest me in the least. Anyone who wants to give up sugar can do it. But you have to quit cold turkey 100%. It takes a while, but eventually you don't want them, and if you do eat them, they will taste so sickeningly sweet to you that you spit it out.

This is just my opinion. You can quote all the studies and reports you want, but this is from actual experience I have gone through in my own life. One size does not fit all.

Restless
05-05-2014, 09:05 PM
I have vowed to stop ALL "sugars"....aka my beloved Cinnamon Rolls. I also swore off breads and pasta but will not give up baked potato because I dont put anything on it except lemon juice. I dont do much in the way of candies...never really have since being diagnosed in '99.

I HAVE to and I know it and being diabetic it didnt take Einstein to figure it out. LOL. I do think cold turkey IS the only way. Perhaps at some far reaching later date I'll re-introduce a sweet treat once a month or so but I cant afford to be derailed right now.

Shannonsnail
05-05-2014, 09:26 PM
Cold turkey is the only way that worked for me. I started with soda, tea and other sugar sweetened beverages. After a month of not having those I felt stronger and cold turkey quit bread, pasta, rice, potatoes and sugar. It was rough for a few days, maybe a week but after that it got easier everyday. That being said, I have had those items here and there over the last 5 weeks but very rarely. Before, I ate those items daily. So, drastic change. Honestly though (spoken by a binge eater who could not imagine going without all my chips, crackers, cookies, ice cream, cake, etc) once it's out of your system you don't crave it the same way and the protein and fats in foods are more satisfying than the empty carbs were. It does, in my case, take alot more of my time in planning, food prep, cooking and washing dishes.