Hi,

I have been on 3FC for a while, but am new to the health concern of diabetes. On my last dr's visit, she said that I am prediabetic.

I have been trying to read things about what kind of things I should be eating/not eating to lose weight now with this new problem added. But I am finding it so confusing. I am reading that carbohydrates is of special concern ~ and effect on the blood sugar. Fruits and vegetables are carbohydrates if I understand correctly, and I always thought they were supposed to be healthy for you. Now, I am just so mixed up. Wanting to do what will help me, but at the same time feeling like if it is too complicated, I will have a hard time doing it.

Your guidance would be appreciated.

Thank you for your help

Howdy.
Don't get too discouraged, at first everything seems so confusing. It's good to hear that you are interested in educating yourself about the big D (diabetes). One thing that has benefited me is talking with a dietitian/nutritionist. They are a great source of knowledge and can easily breakdown the general guidelines for a diabetic diet. In general terms, we as diabetics need to monitor our blood glucose (a.k.a blood sugar) levels and keep them in check. Things to avoid are "white" foods. Potatoes, rice, white flour items (i.e. pasta, bread, etc.), and sugar. It is also important to watch how many and what types of carbs are eaten. Your mileage may vary (YMMV) on certain food items since everyone's blood glucose response will be unique. Vegetables and fruits also have carbs, and some even have sugar (fructose). Your safe with green leafy veggies (lettuce, celery, cabbage, etc.) but something like corn is not so good. Corn has higher carbs and also has sugar. Even carrots have sugar. (I used to eat carrots every day, but no more). Most fruits have sugar but some are ok, like strawberries. Keep in mind that moderation is the key. It will take some time to figure out a balanced diet that conforms to your tastes. This will be my first holiday season as a diabetic and I am frantically searching for all sorts of diabetic recipes. You're not alone in this. I am so happy to know that your diabetes was caught in the very early stages before actually being diagnosed as a diabetic. Good luck and God bless.

Hi Gayle its me rosey and i am a diabetic and yes it is confusing but managable..i took a class perscribed by my dr and paid for by my ins which explained so much..one thing is true every diabetic is unique,what raises my sl might not yours..it a trial and error thing and lots of testing at first till you know your body. .i count carbs.. i allow my self 30 gms per meal a serving of carbs is 15 gms(for example thats 1 slice of ww bread) reading labels and portion control and common sence works..a healthy diet of lean protein and salad and vegies along with limited carbs and avoid processed foods sweets and anything white..i dont always follow what im preaching and do have chocolate or desearts on occasion but for the most part stick to what works..take your sl befor eating then have your meal and wait 2 hrs and test again..see where you are at..if its still high something you ate was to many carbs..keep track and you will soon see what your body can tolerate..its seems scary at first but you will get the hang of it..education is really the key best of luck and (((hugs))) come visit us in the chat part rosey

Ellen,

Would using the eliptical thing count?

I do aerobics and ride a bicycle etc, but by far the best exercise I've found for controlling my blood glucose is walking. I'd suggest you do lost of blood glucose testing to see what works for you.

I have to agree that WALKING is by far the best exercise to help you control your blood sugar levels (BSL); the body just seems to repond to it so well. You could do a test for the elliptical, as someone suggested. Test your BSL before you use it and afterwards, to see if it helps. That's what my brother did with walking and his sugars came down; so now, I use walking to help that too, esp in the evening ...

Try to find yourself a pocket-sized counter book; I have one that shows carb counts as well as fat, protein, and calories -- I find it so handy. There are some fruit and veggies that have higer carb counts, but some you can have if you just lower the amounts ie 1/2 cup instead of 1 cup, and 1/3 cup instead of 1/2 cup.

The same goes for starch carbs -- always have WHOLE GRAIN when eating breads, rice (brown), pasta, and cereals; and ... have smaller servings. I started at 1 cup and worked my way down to 1/2 cup and now even 1/3 cup for beans and corn (which I may have as my one starch at a meal). At other times, I just have lean meat and lots of low-carb veggies (there's lots of them).

As for fruit, have those only as snacks and yes, berries have the least natural sugars in them; and some say GREEN bananas have less sugar in them too, and you can have a small one for a snack. I use a sugar substitute in things like pumpkin custard (no crust) which I have on special occasions like Thanksgiving and Christmas.

PS -- I sometimes have celery and carrot sticks for a snack; as you can have a whole 5" carrot for only 4.5 carbs or <. The key here is HOW MUCH -- I try to aim for items that have about 5 grams of carb in them, but some say anything with 9 or < is good too. I also try to have a protein for most of my snacks first, esp an evening snack.

In time, things will get easier; and you will remember what things you can and can't eat by memory ...

I should also add that sometimes very vigorous exercise such as aerobics or riding my bike will actually raise my blood glucose levels in the short term. Not to an extremely high level, but up nonetheless. If your levels go up with vigorous exercise don't let it stop you - the benefits likely far outweigh a slight raise in levels.

Hi there,
There is some really good advice here, but I think the main advice I would give you is to change your lifestyle rather than go on a diet. I have had type2 for about 10 years now, a recent blood test brought me up short. I have been slowly easing off on good management. Now I am on a mission to get my weight way down and see if that helps. The way everyone uses the term carbs can be very confusing. I look at them as simple carbs or complex carbs. You want to focus on complex carbs. This means that your body takes longer to process them and your blood sugar stays more stable without up and down dips. Eating low GI is the same concept. I think of leafy greens and vegetables, whole grains etc as the basis of my diet.
I think smaller meals more often is recomended, but I have a problem with portion control that I keep fighting, so tend to stick to three meals a day.
The exercise advice is very helpful, and I try to fit exercise in whenever I can. I hop on the exercise bike at work for half an hour, then walk and/or swim when I get home.
Good luck, and look at the diagnosis as a good excuse to get healthy!

Hi there- Fitness is so important with diabetes and it's so good that you're DiabetesActNow.org is a new online resource I work with and it offers some tips on incorporating exercise into your day-to-day routine. One of their “Easy Actions” videos suggests parking at the back of a parking lot rather than the front – the walk from your car to the store can be a great workout! I recommend checking out the site- has anyone else visited it?

Some of the best advice you've been given is when diabetic z said YMMV (your mileage may vary). I eat a whole lot more carbs than many diabetics and I eat carrots, plums, pears, cherries, corn, polenta (though not much of these things at a time). I can't eat peas, corned beef, oatmeal, or lima beans. I do not eat white starches though, that part is the same for me, but my diet does not look like most diabetics. I was diagnosed in July with an 8% A1C, at the beginning of October my A1C was 5.9% - that's a non-diabetic number. My advice is to test your foods. If it is a food you want to eat then try it either by itself or with foods that you know don't have a bad effect on your numbers and then do a postprandial test to see how you react to that food. If you get bad numbers then you will have to get rid of or seriously limit that food, if not then you can have it. My diabetes specialist is shocked and amazed that I can eat things like cherries and polenta, but she is also happily shocked at my progress so she tells me to go ahead and do what I'm doing. Each case is different and the only way to know what works for you is to experiment. That means a lot of finger sticks for a while, but it's worth it.