Q. What do you get after 25 years of a glutinous diet and alcohol abuse?

Question

A. Apparently Diabetes !!! 


(***Disclaimer, I got the call from the Dr's office, apparently my A1C came in very high, 11, and I was put on diabetics meds. I only spoke to his nurse who wasn't very helpful, I have my follow up with the Dr. in 2 weeks so this is just some R&D until I meet with him. Full disclosure I'm a 45yo male 30-40lbs overweight)

So as I've said, I haven't had the "talk" with my Doc yet, but I've been trying to do some research online, I get the whole no sugar(s) thing.....but what do you (us) diabetics do for fun? lol 

I've stopped drinking (uggggh....3 weeks tomorrow!!!) I'm on a diet, back under 300 after some time at the 305 mark, but seriously what are some diabetes friendly "snacks". As we speak it's 10am, I've had some oatmeal for breakfast (I love oatmeal but it's a gout trigger for me so there is a fine line I'm walking there). I have a bag of celery, carrots, broccoli and cauliflower, strawberry's and cherries. Is this what the new normal will be? 

Pasta/bread substitutes? 

I've read something about 1 spoon of peanut butter is considered a snack? Am I unlimited in the fruits and veggies I can eat? One addiction I have are altoids, I'm constantly popping them, bad breath is a pet peeve of mine. So I'm sure those are out....but what can I replace them with? Sugar free mints? Any suggestions? Or should I get use to carrying around a bundle of parsley and start chewing leaves for fresh breath? 

Come on my fellow diabetic hounds.....help me manage my disease and embrace my new lifestyle in the most chow-worthy way possible!! 

Your help is sincerely appreciated.

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Why must you "snack?" Just get down to 250, then resume what sounds like a fun lifestyle.

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JR, sorry about your diagnosis. You may want to post on Special Diets, as that's where most of the conversation on diabetic dietary choices tends to be located. Low carb snacks that may work for you could include nuts and olives, although if you are also trying to lose weight, you need to be mindful that the calories from them can add up.

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Hi, jr:

I encourage you to look at the low-carb diet regimens out there, like Atkins and Protein Power. 

20g or more of daily fiber and 20 minutes or more of sustained walking or other exercise are going to help.

If you do want a drink now and then, have an unsweetened cocktail--spirits are better. 

Finally, are you apneic? There is a real role sleep quality plays in blood glucose management. If you snore or have bad sleep quality, you should be evaluated.

Good Luck,
Aloha,
Kaleo

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Sorry to hear about your diagnosis. I would definitely recommend that you come have a look at the low carb threads on the Special Diets forum - lots of good ideas there. One of our most prolific and well-informed posters is mcf, who also has Type II diabetes which she manages entirely with diet. 

I'm not diabetic myself, but I know from reading low carb forums and other sources that there is still a LOT of bad dietary advice being given to diabetics by doctors and nutritionists who should know better by now, especially in terms of how much carbohydrate is acceptable and what constitutes a carbohydrate. Two things in your original post stand out to me - first, oatmeal is pure carbohydrate and is not going to do your blood sugar levels any favors. You'd be much better off eating eggs and bacon for breakfast. Second, fruits and vegetables are NOT created equal. Fruit is full of sugar and will not help your blood sugar. Starchy or sweet vegetables like carrots and onions may also need to be limited for the same reason.

Regarding your Altoid addiction - there are plenty of good sugar-free mints out there, but you will likely find that your breath will improve as you reduce your alcohol and sugar consumption. Drink plenty of water.

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< I got the call from the Dr's office, apparently my A1C came in very high, 11>

That is high. Is this the first time you do a HA1C?

Beside low carb, I think it is beneficial to have a high fiber diet. Lower the simple carb for sure. Try to have regular meals is good. Spread out your meals. Do not lump breakfast, lunch and dinner altogether.

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Oh boy, many members of my family have been through a very similar wakeup call, so I can (to some extent) relate.

I echo the others in recommending you read up on low-carb diets as a way to manage blood sugar naturally. You may even be able to wean off your meds (under doctor's supervision) once you overhaul your diet and start testing consistently lower for blood glucose. Your weight will more than likely drop some as well once you start eating lower carb. My dad went low carb after a Type II diagnosis, dropped a bunch of weight (30 lbs. or so), and was eventually able to stop taking his diabetes meds. South Beach is another diet to take a look at - I think it has the emphasis on lower-fat, less calorie-dense foods right for weight loss, but it includes too many carbs in the form of whole grains and legumes. Those are VERY easy to overdo. For example, I weighed out a portion of 58g of penne for a casserole, 190 calories, and it was MINISCULE. Shockingly small. 

Your mileage may vary, but my husband and I had trouble keeping healthy weights on a "lower carb" diet. I think unless you are really tracking your food and committed to keeping carbs under 60g or whatever the thresholds are per Atkins phase, it is very easy to put on weight eating large portions of fat (cheese, butter, red meats, poultry with skin, coconut milk, full fat dairy) and carbs here and there. 

What has actually worked for us for losing weight: we did an initial period of about 2-3 weeks of substituting all-natural plant protein shakes for at least half of our meals. The "real" meals we did eat were heavy on vegetables and light on fat, with lean protein.

This is the protein powder we used, usually blending with some low-sugar frozen fruit like strawberries, raspberries, blackberries, and sometimes peaches, figs, pears, or mango for variety (the latter are higher in carbs, so be sure to account for that in your daily intake/portion size): http://www.amazon.com/PlantFusion-Protein-Vanilla-Bean-2lb/dp/B0021FEMZG

Typical lunch would be something like 3-4 oz. cooked b/s chicken breast and some tomatoes and cucumbers mixed with 4 c. arugula tossed with 1/2 tsp. olive oil and juice of half a lemon, maybe some grainy mustard and/or anchovy paste. Explore commercial low-calorie salad dressings to see if there are any you can stand--there are a lot of terrible ones out there, but we actually enjoy the Marzetti Simply Dressed & Light blue cheese: http://www.simplydressed.com/light-dressings/product/266/simply-dressed-light-blue-cheese-salad-dressing
I like that tossed with a bunch of cole slaw mix and chopped celery and topped with chicken breast tossed in Frank's Red Hot Wings Sauce: http://www.sauceacross.com/collections/frank-s-red-hot-sauces/products/franks-redhot-wings-buffalo-style-sauce-12-oz?gclid=Cj0KEQjwrdetBRCJg92s44SB77IBEiQAEIWmVakXtxLcIt7SrMHp4iKXELHuZpqXl7SypNrx0fA-yrgaAoPk8P8HAQ Light canned soups are also helpful for an easy, light lunch -- but you really have to read labels to keep track of carbs (they hide in places you might not expect, like tomato soup). Attached is a pic of some soups that have worked for us (that jarred sauce sucks tho). Progresso French onion soup is another decent option - and a great base for a Salisbury steak sauce.

I know a lot of low-carbers poo poo calorie-counting, but we tried for a long time to lose/maintain healthy weights by just reducing starches (cutting out cereal, most pasta, rice, etc.) and we found our intake still exceeded out energy expended. I now use the app MyFitnessPal to track my daily calories and exercise. It's a great tool for keeping yourself accountable and learning what healthy portions should look like. Switching to low-fat/low-cal products is something I was always loathe to do, but it has helped a lot with weight loss. Egg Beaters, FF plain Greek yogurt, cooking spray, reduced-fat cheese, milk, and cottage cheese, and sugar-free products (Jello, soft drinks, cocktail mixers, even "Monkfruit in the Raw" in salad dressings and sauces) have all helped toward our goal.

There are a lot of competing diets out there, but having tried most of them, right now my stance is that a limited-calorie, plant-based diet with enough lean protein and low-fat dairy is best for us. Every time I've done a "low calorie" diet, it has been very low carb anyone, so sometimes I think the distinction is splitting hairs if you gravitate to more natural/"clean" foods anyway. 

And don't discount the power of excercise. When I hit a weight-loss plateau, biking to and from work and hopping on the treadmill (45 min. at 14% incline, 3.7mph speed) really got things moving. Plus, once you get over the hump, you actually start to almost crave activity. They say it takes 28 days to create a habit, and I'm starting to see that bear out.

Drinking: those calories add up, and depending on what you drink, can involve lots of carbs. We went from having a drink or two most nights to rarely drinking at home and drinking a lot less when we go out. When we do drink, we typically have light beer (Miller Light or New Belgium's Skinny Dip) or liquor (bourbon, gin) straight or with club soda. The upside is our tolerance has gone down, so it takes less to enjoy a buzz, and drunken high-calorie snacking has gone down (or been at least substituted with things like Egg Beater and FF cheese omelets or spicy pickle spears, LOL).

Good luck and remember each time you eat is an opportunity to begin making better choices. I used to think the "day" was blown if I'd slipped, but that's just rationlizing indulgence. If you fall off your wagon, just take a running leap and jump right back on. 

Also: you might want to check out Brian Wansink's books "Mindless Eating" and "Slim by Design" for some simple, pretty painless techniques for reducing your calorie intake or increasing your activity level. He's the behavioral scientist who pioneered some of the studies about how reducing plate size, portioning out servings, making simple substitutions can help people eat less without realizing it. http://www.amazon.com/Brian-Wansink/e/B001JSCINO/ref=dp_byline_cont_book_1

p.s. If you would like a list of some decent low-cal/low-fat products, I'd be happy to type on up to help you make some better selections at the grocery store without too much trial and error. Let me know. And: Altoid's makes a sugar-free version http://www.amazon.com/Altoids-Smalls-Sugar-free-Variety-Box/dp/B004JUMD1G/ref=sr_1_3?ie=UTF8&qid=1438013475&sr=8-3&keywords=altoid+sugar+free

p.p.s. Check out Rocco Dispirito's cook book, Now Eat This! for tons of great recipes that have been re-engineered to be healthier and still really tasty http://www.amazon.com/Now-Eat-This-Americas-Paperback/dp/0345520904

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Sorry about your diagnosis, but hopefully it will get you healthy again and you'll feel better. 

No real advice about the diabetes, but we are non-drinkers too and find sparkling water to be a good substitute (especially if you were a beer drinker). My boyfriend drank them constantly when first getting away from booze. You can add a wedge of lemon or lime. 

I found it helpful to chew a lot of gum. Not sure what the jury says about diabetics and sugar-free gum, but I'm sure there's one out there that would be okay.

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I didn't read of the replies but I am a 65 year old diabetic a month away from bariatric bypass surgery. I've come to the conclusion that my appetite is my enemy and I'm powerless over it. I've tried myriad diets and I've lost plenty of weight but I've always gained it back, plus some. You need to get your blood sugar under control, that's job #1. See an endocrinologist and work on a game plan that you can live with FOR THE REST OF YOUR LIFE not just until you reach a weight loss target. Don't make it too extreme or you will probably fail. A low carb regimen works the best for me. What's critical is you exercise which will help with your blood sugar control and weight loss. Try to find exercise that is fun like active sports vs tedious gym workouts. Waling, jogging bike riding are also good. If drinking alcohol is a problem for you by all means avoid it but it's not necessarily bad for blood sugar control. Nuts are a good low carb diabetic snack but they are laden with calories. Be careful with fruit because of their high sugar/carb content. Eat fruits with a lot of fiber like apples, berries & grapefruits. Grapes are sugar bombs and should be avoided. Get a blood glucose meter and test often. Don't be afraid of insulin if you can't get your A1C down. Good luck!

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To begin with I have to say that I would give any doctor that put a newly diagnosed diabetic on meds without consultation a swift kick in a soft spot. This condition needs serious and immediate followup and if he can't do it he should refer you ASAP.

My doctor sent me to a very helpful nutrition and diabetes education class at the hospital. It was conducted by trained nutritionists and nurses, one of whom was a diabetic herself.

For a start, read the nutrition panels on food labels like religion. You are looking for serving size, carbohydrates (carbs), fiber, and fat per serving.

Aim for 25-30 grams of fiber per DAY. Start Slow and build up. A sudden pile of fiber can give your gut a hard time. To put it simply, the fiber slows absorption of food and helps it to clear your system. It also helps you to feel fuller as a side benefit.

Aim for fat consumption of 30% of total calories per DAY.

Carbs are carbs, whether they are coming from milk or pasta or a lollypop. Count them ALL.

Aim for 60 grams of carb per meal and 15 grams of carb per snack.

Set up you schedule for three meals per day. They should be about five hours apart. What this does is to arrange a cycle of supply and demand so that your body is not over or under supplied with nutrition.

If you have a serving of food that contains five or more grams of fiber per serving, you may subtract that fiber figure from the carbs in that serving. Thus, if X food has 22 grams of carbs and 7 grams of fiber, you can count it as 15 grams.

You can eat pretty much anything within these limits, though you must COMPLETELY give up sweet sodas and juices. They have high concentrations of sugars [i.e., carbs] that are absorbed quickly and wil cause unbalanced demand on your system. Frankly, though diet soda is technically OK, there is evidence that it can create the same imbalance. Personally, I hate the taste of diet soda so I just don't drink it. Yes, that leaves you with water, unsweetened tea and coffee and very little else. You can get used to it, believe me. Once you have paid a dollar per pint of water a few times at the convenience store you will learn that toting a water bottle or two is wise. These days the stores are sometimes carrying completely unsweetened iced tea in the drinks case. I sometimes fall back on that but COMPLETELY avoid natural or artificial sweeteners.

Remember that an apple or an orange, eaten whole, has both fiber and carbs and is absorbed moderately. Apple juice and orange juice should be avoided because they are high carb bombs that will throw you off.

All of the above has to do with balancing the supply and demand of insulin in your body. Your doctor and nutritionist should explain that to you.

Exercise increases the availability of insulin and the management of carbs.

Ice cream is the perfect example of a bad choice. Look at those carbs and fat! Still, if you are careful, you can have a bit of it if you count it in with the rest of the carbs in a meal. I look for the "slow churned" low sugar varieties and then I admit to myself that one little scoop is frustrating!

All of this is a mere outline. Put that doctor to work! Insist on a good nutrition class and put it forefront in your mind that YOU are the one in charge of your body and its need for a balanced routine of diet. exercise and rest.

Many people have found that handling diabetes well has actually made them healthier and happier.

Consider the ZONE diet as a guide. Read both the book and the counter guide book that matches it. Still, you can use the system outlined above and not need a "diet."

The American Diabetes Association has an excellent website and materials to help.

Finally, more than one doctor has said to me: "Diabetes is an extremely complex disease. If you understand diabetes, you will understand medicine." That is one LOADED statement. 

Other mantras: "Carbs is carbs." "Diabetes is a disease of the small [blood] vessels." "Lean meat, fresh fruit, fresh vegetables, skim milk, cottage cheese(1%,)" "Wald for half an hour per day."

I do not know how, on this site, to return to a specific discussion or to correspond with a specific individual, but I wish I did. If anyone knows how, please advise.

OP, I hope this helps. Best of luck and god health to you.

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PS: WalMart has an inexpensive glucose testing meter and (relatively) inexpensive strips to use with it. You will also need a lancing pen to pole you finger and get a little drop of blood. MAKE the doctor tel you what all that is about.

Arnold Healthy MultiGrain bread has 4 grams of fiber per slice. It is the highest fiber bread I can find at my grocery. Use sparingly.

Possible substitute for pasta: shredded or spiral cut zucchini.

Yep, carrots and milk have carbs! Have you counted how many in a serving.

If you do not already have one an OXO kitchen scale is a wonderful thing. I use it for everything from you name it to who knows what in the kitchen. GREAT tool. A set of measuring cups is also invaluable.

My meal model is protein, small starch and low carb veg. Fresh produce is glorious.

From Michael Pollan and not just for diabetics: "Eat food. Mostly plants. Not too much."

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It's a lot of info to digest (no pun intended). My husband (60 YO) was diagnosed with type II diabetes about 2 months ago, he was not overweight, doesn't drink, and he exercises 4x a week. We eat a lot of plant-heavy meals. You can't predict these things all the time.
The American Diabetes Association has a pretty good web site with meal planning suggestions and other info.
For snacks, dry roasted edamame are good since they are protein and fiber. Almonds (in moderation). My husband does like a spoonful of PB on a multigrain crispbread as a snack. He has found that he needs to eat small amounts more frequently to feel comfortable, as I think they are still tweaking his med's (his blood sugar is very stable/good these days). Be your own advocate, get with a diabetic nutritionist and be aware that your Dr. may need to adjust your treatment as your body chemistry changes.

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For altoids, have you tried the smalls? They are ... smaller :)

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I would be quite wary of the Atkins diet. The high protein content can put a load on the kidneys. Kidneys are at particular risk for diabetics.

Don't forget those eight glasses of water per day.

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Join a group on facebook and take all their advice.....Type 2 Diabetes straight talk. I promise you won't be sorry.

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I eat low carb by choice, I've never had a high blood sugar reading or symptoms or have a family history or anything- I've just found that it really works for me. I'm not much of a snacker, I prefer big enough meals to get me to the next one without being hungry but on the occasion I'm looking for just-a-little-something here are some low carb choices:


hard boiled eggs/ devilled eggs (a million varieties to choose from)

frico

olives

string cheese (or measured amount of other cheese since it has a small amount of carbs)

meat wrapped around cheese (with really good mustard!)

avocado

bacon

hummus and/ or Baba ghanoush with cucumber slices for scooping

cucumber sprinkled with lime and chili powder

pepperoni "chips"

whole milk yogurt (no sugar or sweetener added, add fresh fruit if it fits in your carb count that day)

beef jerky (make sure it doesn't have a bunch of added sugar- best when homemade anyhow)

BLT lettuce wraps/ Asian lettuce wraps/ Taco lettuce wraps

jalapeno poppers (not breaded!)

coconut chips

Lots of people like pork rinds (I'm not one of them,) and use it as a bread crumb replacement. Learn to make good fauxtatoes from cauliflower. One thing that really helps fight the feeling of deprivation when giving up some foods in favor of others is to go big with flavor. Nothing feels more like punishment than bland food! Keeping things like chicken salad in the fridge and shrimp in the freezer also make getting food fast easy so you don't get derailed by hunger.

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I'm really sorry to hear this. I'm in the same boat. 

I'm going to give you my top 3 tips and I hope they don't copy other people's advice:

1. Stay hydrated. It makes everything else so much easier. Find ways to get a lot of water inya! When I'm good with my water, my blood sugar is easier to manage. My mood is better, I'm not so hungry, my skin isn't as dry, it's good for my kidneys, on and on. A hydrated body builds muscle.

2. Eat whole foods. There are tons of processed low-carb things out there and they can be great for treats. Just remember that diabetes isn't the only thing you're eating for. You're eating for overall health. 

3. Plan meals ahead. It has taken me over 40 years to begin learning that I have to plan meals. I can't just wait until I'm starving and then grab what tastes best. Well, I CAN, but that helped put me in my current situation. 

What I do for "fun":
--frozen berries half-thawed with a bit of light cream and artificial sweetener
--big pan of egg whites with my favorite salsa and some avocado on the side
--different regional coffees, black tea with cardamom pods in it, and all manner of herbal teas

You'll be fine and you'll find your way. :)

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I haven't read all the responses, but, this topic gets a lot of discussion.

I believe in "ripping off the bandage" when it comes to sweets and carbohydrates.

I think eating refined carbs makes me crave more - trying to eat them in moderation doesn't work for me.

While artificial sweeteners might be a tool for dieticians to get their clients' compliance, I was able to stop eating all sweets, and have seen great effects. I get most of my food reward from fats. I'm no model of self-discipline, and ate a pint of super premium ice cream every day, for decades. I stopped for a less serious health concern than diabetes. Natural foods taste much sweeter to me, now that I don't eat concentrated sweeteners. It took me about 3 weeks to get past the withdrawal.

You will lose some benefit of fiber as a side effect of cutting carbs. I supplement with various fibers, mostly soluble types. It is important to find what agrees with your digestion and doesn't affect your blood glucose (You have a glucometer by now, right?). Beyond what is technically considered fiber, there are other indigestible carbohydrates, if you care to do further research of your options. Ideally, you would transition from high-density carbs to low-density carbs, but, that's a big step, so, supplements can fill the gap. I mention this, because I think a lack of fiber really hurt me, when I went low-carb.

I would also supplement with probiotics, in supplement and/or food forms, as tolerated. Your microbiome is likely trashed. Don't think that it is easily rebuilt. Probiotics are mostly transient, but, offer benefits to the health of your colon, immune system, etc.

I'm sure others have mentioned journaling your food and blood glucose. Personally, my A1c seems to run high, compared to BG, but, I don't have a lot of data.

If you can improve your insulin sensitivity you will not only benefit from less glucose in your blood, but, also less insulin in your blood. I think this is often ignored.

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Well my answer is: pancreatitis, as I had four bouts of it but my hubby developed diabetes. 

Know what caused his diabetes to disappear? No alcohol plus a 2000 - 2500 calorie diet so he didn't have to give up gluten. The other major change?

He used to starve himself all day and tben eat (and drink) a large amount at night. A nutritionist who counsels pro athletes told me that's exactly how Sumo wrestlers eat so hubby now eats 3 meals plus a snack at the same times each day...he sticks to regularly scheduled meals...breaky for him is always at 6 and so on.

He not only reversed Type 2 diabetes but he lost a ton of weight and his formerly high blood pressure is now normal. 

He went from being a 40 year old on an amount of meds a sickly 80 year old would take and on the verge of injecting insulin to zero meds. 

BTW: he doesn't feel hungry as he used to; he used to feel hungry no matter how much he ate.

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Check out this flyer: www.phlaunt.com/diabetes/flyer.pdf This is the single most accurate individulized tool for any diabetic, and completely empowering while you're bewildered at first. Everyone reacts to different foods differently. This will show you what's going on in your body.

Dr. Richard Bernstein's web site and the forums there: http://www.diabetes-book.com/about/

Gretchen Becker's Book is great for newbies: http://www.amazon.com/First-Year-Diabetes-Essential-Diagnosed/dp/1569242658/ref=asap_bc?ie=UTF8

By the time I used a meter to diagnose my diabetes (my fasting and HbA1c were never in diabetic ranges, they don't rise until you've been diabetic many years) I already had advanced kidney damage and peripheral nerve damage, among other things. I reversed it all, keep my glucose way below those high numbers the ADA recommends with diet alone, no meds. 

This is one condition that is very controllable and the progress of it stopped and damage reversed, but it takes a lot of knowledge, support from others further along and discipline. It's SO worth it. Email me if you'd like. Been at this since 1998. with perfect kidneys and nerve function and low normal glucose on my own.

Also, check out the low carb group on special diets boards for food ideas. Not all diabetics, but folks doing it for weight and improved health, to varying degrees.

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"What do you get after 25 years of a glutinous diet and alcohol abuse?"

A LOT of great stories (some of which I can even remember).

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This will help until you meet with a registered dietician. 
http://www.uaex.edu/publications/pdf/fshed-86.pdf

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OK so had the follow up with my Dr. yesterday and I found out what my blood sugar was after my last appointment 2 weeks ago......((drum roll))................411 !!!!!! Just a "tad" above the normal 70-100 I guess. 

So he is stressing more of a paleo diet over atkins, when I told him I was leaning more towards atkins. I'm down 12 lbs over 3 weeks, completely stopped drinking, following a paleo-ish diet (I only hedge that comment because I'm not truly sure what the diet consists of, but I've more or less cut out all processed carbs and sugars, only receiving carbs/sugar from fruit or veggies). 

He gave me a script for a blood sugar meter, I've got to start charting and reporting my levels, he told me he only expects me to be in mid 200's at this point but to keep up the good work and start exercise routine.

So hopefully in a couple weeks my stomach adjusts to the metophormin(?), the constant lack of energy, tiredness will start to go away and I'll start feeling a little better. I mean for not having had a drink in 3+ weeks, I did expect to feel far better than I do at this point, but as the Dr. aptly pointed out, it takes more than a few weeks to "heal" years of abuse. I guess that sums it up.

Thank you to everyone for your support and advice. I've read it all and am finding great idea's and comfort that I'll get my shit in order and get this under control.

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one thing i've noticed about getting the diagnosis of diabetes is that you are suddenly faced with all the things you are "no longer allowed", "can't have", "restricted", etc. These words, while only words, are still a way of framing a thought in your mind, and how your meet each day and opportunity living with diabetes. My MIL has diabetes, and her attitude is so poor - she is constantly "sneaking", "giving herself a treat because she deserves it" and generally shows a lack of interest in serving her own health. (Once she came to visit us and ordered pie for her dessert - "because she was on vacation." Sorry, diabetes doesn't take a day off..)

If you begin to think in a positive way it will be very helpful! You now have the OPPORTUNITY to explore a plant-based diet! You can now open your world to so many possibilities, rather than feeling like you are left with few choices. Yes, it's only an attitude, but it will go a long way toward helping you work WITH your condition, rather than against it. Vegan and raw-vegan recipes are easily found on the web. Like all forms of cooking, it takes some exploring - which is half the fun! enjoy it!

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I read your post when first written and have taken several days to think about answering it. I hesitated because I am neither physician nor diabetic. There are some posters on CH who believe they have the answer to health questions and I have no desire to squabble with them but I am answering now because I think your situation trumps my hesitation.

My husband was given some higher-than-desired blood glucose numbers with instructions from his doctor “to cut carbs”. Ditto from the nurse. This was not helpful information so we attended a Diabetes Education forum sponsored, we later learned, by a drug company. This was also not helpful since the prime focus was which drug to take. “Cut carbs” is terribly vague. How much? What carbs? Are all carbs created equal? How many carbs is OK per day? Per meal? We had a lot more questions than anyone seemed to have answers. Since he was not yet a diagnosed diabetic, the education program at a local hospital was not an option for us since the fee was in the four figures.

The quandary made us turn to doing research on our own. Full disclosure: I am a retired teaching chef who has taught basic nutrition classes so I did have a small headstart. What we gathered led to an overhaul of eating habits. A year into this gig, his glucose numbers are below 100 and A1-C is in the low-5s – great news for someone who has a family history of Type 2 diabetes – brother, mother & father. 

We began by realizing some favorites would be history. Ice cream was first on the list, followed closely by bananas, pasta and most bread. Learning to read labels was an eye-opener. Who knew there could be such a huge difference between ketchup brand’s sugar content? Adios ketchup. 

Eliminating pasta early on proved more difficult than I’d imagined because I learned that I used pasta as a fallback meal when I had planned nothing else. Obviously, I needed better planning. Using spaghetti squash and grated summer squash helped make the transition. We eliminated starchy vegetables in favor of leafy greens with the occasional splurge of a roasted sweet potato. Adding fiber-rich foods has made a difference as well. 
Cauliflower is our new best friend! Roasted, fried, mashed w/ cream & nutmeg are some favorites.

Since we are both retired, many of our meals are at home. It’s simple at home because I don’t put anything on the plate which might compromise his health but he has learned to navigate a restaurant menu successfully. He orders hamburgers without a bun, with a green salad instead of fries (watch the dressing). A sample of one typical day:
Breakfast = 2 scrambled eggs & sausage with some blueberries
Lunch: a couple of ham (or roast beef or turkey) & cheese roll-ups with vegetable salad. Yesterday was Vietnamese spring rolls with shrimp, cucumber, bean sprouts, shredded carrot & cabbage
Supper will be Parmesan-crusted chicken breast with a vegetable mélange (asparagus, green beans, mushrooms, leeks and I don’t know what else)
Edit: lest this all sounds boring, we had a supper party recently that featured a Low Country Boil - massive amounts of shrimp, sausages, clams, potatoes, corn and new onions. I dumped the whole thing on a large platter and all eight of us dove in. My husband simply eschews the corn & potatoes with no ill effects on the hilarity of the dinner. 

We have loosened the strictures with time. Testing his blood at home shows the same low numbers so we are on track. From time to time, we add treats but they have changed over the year. Instead of cookies or cake he will opt for strawberries or some cherries. 

I wish you every success on this life-changing journey, jrvedivici.

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You might want to look into the Whole30, it's a 30 day "tune-up" focusing on whole foods, no added sugars, gluten, grains, dairy, legumes and alcohol. It sounds like a drag, but when you focus on what you CAN have (meats, poultry, fish and seafood, veggies, fruits and nuts)...well, it still sounds like a drag. But it's not, I promise. I did one last September and am currently doing one right now. I eat better on the Whole30 than when I'm not, because I'm making everything myself and getting creative with ingredients. (If you're interested, I can give you the recipe for the BEST chicken teriyaki I've EVER had...) Just look it up and read about it-especially the testimonials from the diabetics! All I know is, I've never felt better than when I've followed it (and I LOVE my junk food, bread, cheese and booze!). I ate a LOT and still managed to lose a few lbs without trying (I'm not overweight), my stomach was flat as a board, I had absolutely zero gas or bloat, was VERY regular (sorry, TMI) never got tired in the afternoon, in fact my energy level was ridiculous, and even when the 30 days was up, I found myself making really great food choices. Just look it up! It's great!

Also, drinking apple cider vinegar (with the mother) is supposed to get rid of bad breath :)

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As I understand this, at least some Diabetic dietitians think that you should maintain your blood sugar at a stable level by eating small portions every few hours. A good intro to this thinking is the Metabolism Miracle Diet, which you can find in the book of the same name by Diane Kress who is a R.D. with a practice specializing in diabetics. You can find a decent summary here:

http://www.livestrong.com/article/461613-the-metabolism-miracle-diet-plan/

There are ways to bake bread subs using almond flour and/or golden flaxseed flour. I used this diet to lose weight, but it was hard on me. I do think the maintenance plan is excellent, if restrictive. I'd almost recommend just doing the maintenance plan from the start. You can probably find a copy of the book through your local library. 

I do think you will be hungry more than you'd like at the beginning of any new diet. Once you get over that, and you become excited about your new feeling of well being, it is easier to stay focused on how much better you will be feeling. 

Your doc should recommend a dietitian for you to consult. I'd follow his or her recs for weight loss and sugar control.

Answer

I'm not diabetic, however many in my family have developed type two. As a result I am especially concerned and constantly read, learn from others, and improve my diet in an attempt to avoid the disease. I will tell you that avoiding sugar and weight loss is key. I have seen two family members lose weight and improve to the point they do not need to medicate. Exercise. Start walking. Walk daily. If possible, several walks per day and read labels. Stop eating or drinking anything with high fructose corn syrup. They should just label that carp "man-made liquid diabetes." It is true that you have to stabilize your blood sugar. My siblings who still struggle must eat several small meals throughout the day instead of the traditional three meals. Good luck. Remember how young you are. Age is in your favor. You can reverse this.

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Really concerned that the OP has dropped out of CH and email contact for a while now. JR, hoping you'll be along soon with good news.

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99 !!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

My first "normal" blood sugar reading since being diagnosed!!! Woooooohoooooo!!! 

Yes I'm excited because my plan was to get this into "normal" range before my vacation to Aruba which I leave for on Nov. 15th!!! If this continues I will be able to "indulge" in a few cocktails on my vacation! (Sorry that has been my primary motivation behind this whole thing!!!)

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jrvedivici, how are things going?

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You may or may not get decent advice from your doctor----they come in all flavors---so start educating yourself like mad. If you overweight and flirting with diabetes, or are there already, you are almost certainly going to want to lose some weight, and that means two things, controlled diet and EXERCISE. I would recommend that you ask your doctor to refer you to a registered dietitian to guide your diet as few doctors know much about diet (my husband was a heart patient for 24 years with top-flight cardiologists and we never met one who knew much about diet, if I sound cynical). Or see if there is a diabetes education counselor in your area. Look for people who are certified, state-licensed, registered so you don't get some screwball who made up his/her own rules. Basically, you need to be using more calories than you take in to create the deficit that will lead to weight loss.) I find that heavy exercise eclipses my appetite so that solves a couple of problems at once. If you enjoy swimming and have a place to do it, it's a low-impact exercise that (I find) is pretty effective. Finally, start getting acquainted with folks on the diabetes forums. A lot of them are super-experts in matters of diet, medication, diet, and lifestyle.

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Wow...thank you everyone for bringing this back and inquiring about my progress. Long story short I'm down about 55-60lbs total. I'm currently hovering around 265-270 range from a 320-325 pre-diabetes range. I'm still not drinking and I've become very "ok" with this lifestyle change. I have actually drank while on vacation and one time recently for my birthday, my views towards drinking have completely changed and being a non-drinker is of much more interest to me than going back to drinking (excessively) daily.

Also the low carb diet has become very much a lifestyle change as well. I have no problems adhering to it, I don't go hungry at all and I have no problems avoiding carbs or processed sugars. 

As of January 1st 2016 I joined a gym again and have gotten back into the grove of working out 4-5 days (mornings I go at 5am. Amazing what you can get done when you aren't hung over all the time). I'm doing a fair amount of cardio, 40 mins a day, plus I've started weight lifting again. After humiliating myself after having not lifted in years, I'm slowing coming around and truly enjoying it. This is why my weight is fluctuating a bit, I've definitely stopped losing weight, but I'm staying pretty steady. I've also recently (just the past two weeks) have allowed myself to "cheat" on Sunday's allowing myself carbs. Ohhhhh my first slice of pizza after 8+ mos. of obtaining was almost orgasmic!! (Don't judge me I'm married 22 years it doesn't take a lot) 

Most recently I ran out of my script for Metphormin(?). This was last Friday, exactly 1 week today. I've been checking my sugar each night after dinner and it has been in the 130-140 range after my dinner. All in all I'm pretty happy with that......but I'm probably going to get the script refilled next week. My last Dr. appt. about 2 mos. ago my A1C came back in the 6.7 range which was good. The Dr. has been very pleased with my progress and I do feel great. 

Here is a photo of my progress. (current picture was taken day after my 46th birthday!)

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