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Post by rwethereyet on Jun 11, 2023 14:25:16 GMT -5
Thank you to everyone that has responded. I am learning slowly all about this Diabetes thing. I purchased one of those smart BMI reading scales, and I have lost some weight every day since I have been weighing--would probably do much better if I got some exercise in. Neighborhood pool is open now, and I am going to give that a try.
I have dropped all soda, chips, snacks, etc. Been eating plain burger patties, some sweet potatoe fries in the air fryer. Been hitting the local salad bars pretty hard.
Eggs and bacon are my best friends right now. Nuts for snacks. I am a pretty picky eater, so it is not easy for me to find things that I can eat that I want to eat. Hopefully will pick up more ideas from the nutritionist on Monday.
I wish the best to all of you that are on this journey.
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Post by rwethereyet on Jun 11, 2023 14:34:25 GMT -5
One more quick thing--now that I am unable to enjoy a lot of the menu items, for my trip to WDW in July, I was able to get almost every ADR that I wanted to book. I am going to have to be extremely careful. Isn't it ironic?
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Post by Eli's Nana on Jun 11, 2023 15:08:37 GMT -5
Glad to hear you are doing so well! As time goes on, it will get easier! Took me about a year on my kidney diet, but I know you'll get it!
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Post by donalddork on Jun 11, 2023 19:03:15 GMT -5
rwethereyet this is right up my alley and I have a success story to share and I will tell everyone what’s working for me.
I am a 55 year old white male 6’2” and this morning I weighed 193 pounds. For a long time, my doctor had been advising me to seriously cut down on carbs, but I didn’t listen. I ate as much as I wanted of rice, croissants, chips, fries, grits, smashed taters, pasta, bread, you name it. And you’d be shocked how many carbs are in everyday cereals like Chex and Cheerios. I was not really a sugar-lover, except for ice cream (Blue Bell Peppermint, in particular), so not a big fan of chocolate, etc. I also was not a consumer of sugary drinks because I’ve never believed in drinking a lot of calories unless they were in the form of a margarita or a 7&7. In my mind, I didn’t see any problems.
Fast forward to April 2022. I had recently attended the John Mayer concert in Atlanta where I ate pizza, pasta, and a lot of Blue Moon beer (14 carbs per can). My weight had ballooned to 218 pounds (according to my doctor’s office, but I measured 212 on my home scale) rendering a BMI of 27 to 28, just over the edge of “obese”. The next day my doctor called me and told me that my A1C was....wait for it.... 9.7 (“normal” A1C is 5.6). He told me that if I didn’t do something RIGHT NOW that I would end up being a permanent diabetic. He finally had my attention, and I knew the jig was up...I had finally been busted and it was time to pay the penalty. My wife even said she was glad my doctor got to me because she was about to tell me how fat I had gotten.
This is when the panic set in. I knew I had to do something, and do something FAST, but I had no idea where to start. So I hit the internet. I had to learn it all on my own and I wish I had someone to consult with who had already been through this, which is why I’m responding to this thread.
Within 90 days, my weight went from 212/218 down to 187 (a loss of 25+ pounds) and my A1C dropped from 9.7 to 5.7 (and “normal” is 5.6). How did I do it? Read on:
Sugar is the enemy, but you don’t have to ruin your life over it: for example, I still use 1 packet of “sugar in the raw” with my one cup of coffee each morning because life is not worth living if you can’t have small simple pleasures like your morning coffee; you don’t have to go cold turkey on sugar, you just have to massively drop your consumption of it (including honey, and I used to love dipping chicken fingers into honey)
Carbs are the enemy, but don’t ruin your life over those either. You don’t have to go cold turkey, you just have to massively cut down on them, especially the best ones: bread, rice, and potatoes. You can still have them, but with far less frequency than you used to and in smaller servings
FIND SUBSTITUTES - here’s the most important thing I learned in this process: there are 4 different kinds of carbs, and you have to avoid only 2 of them;
1) Direct sugar carbs (simple carbs, pre-existing sugar like sucrose, fructose, and honey)
2) Carbs that your body converts into sugar (bread, rice, potatoes, etc)
3) Fiber Carbs (your body “ignores” fiber carbs and does not convert them to sugar – they just pass through, but they still have calories)
4) Sugar Alcohols (a non-chemical sweetener, technically a carb, but usually no calories and your body can’t convert them into sugar – AND – beware because they give some people uncomfortable gas)
So when you see “Net Carbs” calculations on food labels, it’s the final amount of carbs in the food that will be converted to sugar by your body, subtracting fiber carbs and sugar alcohols from the total carb count. Here’s an example:
Total carbs 30; Fiber carbs 25; Sugar Alcohols 1 = 30 – 25 -1 = 4 net carbs
Remember: we’re talking carbs here, not calories; this is all about blood sugar levels over time
If you’re vegetarian or vegan, you probably don’t have any A1C problems, and veggies have ZERO carbs, so knock yourself out. Personally, I hate veggies, so this left me in a difficult spot. Thankfully, I was already on cholesterol medicine, so l let the carnivorous feast begin: chicken, pork, seafood, eggs, beef, etc: ZERO carbs. The problem is that these proteins usually go so well with carbs (eggs and hash browns, steak and potatoes, shrimp and grits...). You can still eat these, but take it easy on the quantity and frequency.
Here's one of the major keys to my success: Low Carb (Keto) Tortillas. If you ever make quesadillas at home, this will be right up your alley. The typical large tortilla is 30 carbs. But there are brands of tortillas that have so much fiber in them that the net carbs are 5! My local store brand for this is La Banderita. Imagine making a large (10”) quesadilla (most cheese is zero carb) with seasoned chicken and bacon for a total of 5 net carbs. THIS is how I survived the first month. If you’re a fan of omelets, throw in veggies, butter, bacon, ham, cheese, and enjoy a ZERO carb feast.
Turns out there are many other substitutes available. Take hamburgers: I bet if you go to your local grocery store today you’ll find Keto buns (tons of fiber). The ones I use from Aldi are 70 calories, 1 net carb, and they taste great...you’d never know the difference. It’s alright to have fries with your burger, but just have a small serving of them.
Speaking of fries and rice: in terms of carbs, there is almost NO DIFFERENCE between brown rice and white rice and then sweet potatoes vs white or yellow potatoes. They are ALL high carb and should be consumed in extreme moderation.
NUTS: most nuts are low carb, though some are lower than others. The lowest carb nuts are pecans and macadamia (the two expensive nuts, of course) and the highest carb nuts are cashews and pistachios, but don’t let that hold you back because pretty much all nuts are healthy fats and good for a low sugar diet.
FRUIT: my opinion on fruits is that they are very healthy and worth eating, especially if you’re not a veggie fan like I am. Melons and berries (except blueberries) are your best bet when trying to manage carb intake. Despite what someone posted earlier, watermelon is an excellent choice because it’s mostly water and fiber. Same for honeydew and cantaloupe. I don’t know what it is with blueberries, but your better choices are strawberries and raspberries and blackberries.
IF YOU’RE A LIQOUR DRINKER, DON’T WORRY! Spirits (in general) are zero carb (tequila is “low” carb); but they still have roughly 60 calories per ounce (that’s 90 calories for a normal drink). If you use a sugar-free mixer like club soda or diet tonic water, you’re good on carbs. Crown Royal with diet Seven-Up is not so bad once you get used to it.
IF YOU’RE A BEER DRINKER, IT’S TIME FOR A CHANGE. Most beer is exceptionally high in carbs that your body will convert to sugar. My favorite, Blue Moon, is 14 carbs per 12oz can...that’s HIGH....like drinking a piece of bread. However, there are alternatives (not great ones, unfortunately) like low carb beers (Michelob Ultra) and seltzers (White Claws).
IF YOU’RE A WINE DRINKER, THE WORLD HASN’T COME TO AN END. But the general rule of thumb is “the lighter the color, the lower the carbs”. This is why I drink sauvignon blanc or pino griggio.
That’s my story and my advice. As I mentioned, this morning I weighed in at 193lbs, down from 212ish over a year ago. So it’s easy to stick with it. But I truly really miss croissants and NUTELLA WAFFLES in the Magic Kingdom, but I will still have one every once in a while.
I’ll be happy to answer any questions about how to eat low carb.
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Post by brp on Jun 11, 2023 19:43:28 GMT -5
Good comments. We had a long thread that I started on the old board about "low carb lifestyle" as we had jumped into that wholeheartedly some years back to great affect. We're not as good about it now (and it is showing), but the benefits are still very real. But also be careful about fats (for example, the nuts you mention are quite high in fat). Fat contains more than twice the calories of carbs and protein per gram. And calories do cause weight gain, even if from fat. I'd still favor fat over carbs as fat results in satiety and carbs do the opposite. But I'd definitely not view the reduction of carbs as free reign to consume excess fat. Also, alcohol has no carb, wine some and beer a fair bit, as you say. But alcohol in any form is strongly tied to weight gain and other health issues. I'm a drinker and enjoy my booze, but I also realize that it comes with risks.
For wine, the differences based on color are not substantial (or uniform). Here's a reference showing that it makes very little difference on a per-glass basis, although the general trend is as you noted. www.lovetoknow.com/food-drink/wine/carbs-wineOn the rice front: cauliflower rice is a great alternative. And we've found the Walmart Great Value cauliflower rice to be fabulous. Very little veggie taste at all.
Also, veggies do have carbs. Many are very low, or mostly fiber. Starchy veggies can be high in net carbs. Potatoes, for sure. Some squash. Veggies are great, but some better than other. Same with fruits. Berries are great, oranges not so much. But, overall, I'd say I'd say that low carb is a great goal for health and especially for diabetes prevention. "Good Calories, Bad Calories" by Gary Taubes is brilliant.
Maybe 6 or 7 years ago, I was about 230 and got down to the low- to mid-180s. It's back up now in the past couple of years, and it's primarily alcohol, and not carbs, that's the cause.
Cheers. |
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Post by donalddork on Jun 11, 2023 20:16:42 GMT -5
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Post by rwethereyet on Jun 11, 2023 21:14:04 GMT -5
Thank you so much for all of your information. Congratulations on your weight loss and lowering your A1C. I am learning what a journey this isI will need to read it several times to absorb all that you have shared.
My story is much the same as yours when you were diagnosed. My Dr. had advised me I was pre-diabetic for quite a while, and I did not take it seriously. When I crossed the A1C line, I panicked and started the research. It is not easy to absorb all that is on social media. And like you, I am not a vegetable fan, which does make it a little hard to get with the program. I had been using Total Carbohydrates, not net carbs, so I guess I have been well under my allotment for the last couple of weeks. That is probably a good thing.
I have quit a lot of things cold turkey--soda, chips, bread, pasta, potatoes, snacks, pizza. I need to try more things to fix in my air fryer--so far it is burger patties and boneless skinless chick thighs-chicken breast are too dry for me. I am not a big drinker-glass of wine now and then, so that isn't a problem for me. I am not a big sweets eater either, so that makes it a bit easier as well-but brownies are my downfall. I drink mainly water with a cup of Herbaly tea once or twice a day. I had a lot of Crystal Light Lemonade here at the house, my DH drank it before he passed away, but I saw something on the label that tells me I need to not drink that.
I have an Aldi near me and will definitely be looking for those tortillas you mentioned. I appreciate all your tips and the time it took to put all this together.
Going back to read your post for anything I may want to pick up at the grocery--anything else you always pick up at Aldi?
Thanks, once again, I sincerely appreciate it. 
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Post by donalddork on Jun 12, 2023 8:28:26 GMT -5
When at Aldi, look for any "Keto" bread (loaf, buns, rolls) because you can eat those and feel like you're cheating, but you're not. Last night I had a bacon cheeseburger with a Keto bun and the entire thing was 1 carb.
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Post by tomandrobin on Jun 12, 2023 8:45:01 GMT -5
Weight Watchers is a good "free" app that helps in managing good calories from bad calories. The app is not perfect, but it certainly helps keep you inline with what you are eating and whether those foods are "good or bad" calories. It also rewards you for good behavior - excising and being active.
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Post by rwethereyet on Jun 12, 2023 13:33:26 GMT -5
I had my first appt. with my nutritionist this morning and gained some useful information. She also recommended a food journal, by Clever Fox, that I might try. I have a smart scale that lets me enter food information, but if I forget to record on a timely basis, I can't go back in time to add it in--at least I haven't figured that part out yet. Figuring this stuff out one day at a time.
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Post by tomandrobin on Jun 12, 2023 13:36:30 GMT -5
I had my first appt. with my nutritionist this morning and gained some useful information. She also recommended a food journal, by Clever Fox, that I might try. I have a smart scale that lets me enter food information, but if I forget to record on a timely basis, I can't go back in time to add it in--at least I haven't figured that part out yet. Figuring this stuff out one day at a time. A journal is good.....Something that gives you accountability.
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Post by donalddork on Jun 12, 2023 18:51:59 GMT -5
I just thought of another clarifying comment I can make for the benefit of others reading this.
A blood glucose measurement tells you only what your blood sugar level is right now. And in the case of the upper-arm patch monitors, it's what your blood was maybe an hour ago (this is due to the no-needle technology they use, which is a fiber just under the skin, and it takes time for the blood sugar to get up to the epidermis). These monitors are helpful to let you learn what spikes your sugar levels, and how "bad" they spike it. The nice thing is they can track your measurements on your phone so you can see a weekly or monthly trend. This was extremely helpful to me when I was trying to figure all of this out.
A1C, on the other hand, is a measure of your blood sugar levels over the past two to three months, consistently. It's a measure of how your body is handling sugar intake. A value of 5.6 is considered normal, so if your 5.7 or 5.9 I wouldn't worry so much....but get higher and it could spell trouble. Mine hit a whopping 9.7 which is the highest I've ever heard of.
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Post by brp on Jun 12, 2023 18:56:52 GMT -5
I just thought of another clarifying comment I can make for the benefit of others reading this. A blood glucose measurement tells you only what your blood sugar level is right now. And in the case of the upper-arm patch monitors, it's what your blood was maybe an hour ago (this is due to the no-needle technology they use, which is a fiber just under the skin, and it takes time for the blood sugar to get up to the epidermis). These monitors are helpful to let you learn what spikes your sugar levels, and how "bad" they spike it. The nice thing is they can track your measurements on your phone so you can see a weekly or monthly trend. This was extremely helpful to me when I was trying to figure all of this out. A1C, on the other hand, is a measure of your blood sugar levels over the past two to three months, consistently. It's a measure of how your body is handling sugar intake. A value of 5.6 is considered normal, so if your 5.7 or 5.9 I wouldn't worry so much....but get higher and it could spell trouble. Mine hit a whopping 9.7 which is the highest I've ever heard of. This is good stuff. It's great to learn new things!
From your understanding, is blood sugar measurement done regularly a good first-level indicator of whether one should be investigating A1C in the first place? If blood sugar is in the normal range (< ~100 mg/dL fasting), is that a pretty good indicator that looking at A1C is not (yet) necessary? If not, what are the triggers (besides weight) that would lead one (or ones doctor) to look into A1C?
Edit: I just looked at my test result history and see that A1C was 5.4 in 2016 and 2020.
Cheers.
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Post by donalddork on Jun 12, 2023 20:37:29 GMT -5
An A1C of 5.4 is right where you want to be brp . To answer your question, I suppose the best answer is to go to your doctor AT LEAST once a year (I go 4x a year) and let him/her tell you what your A1C is. If the value is over 6.0 it's time to take moderate action to move it closer to 5.6. If it's over 7.0 it's time to take drastic action. Of course, I say this not as a doctor (because I am NOT a medical doctor), but as someone speaking from my own experience. Mine was at 9.7 before I took it seriously, and I was VERY fortunate to not suffer permanent consequences of my own willful ignorance. We all have responsibilities for ourselves, at least in terms of things we can personally control. |
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Post by dlwdwdvc on Jun 12, 2023 21:53:39 GMT -5
Magic Bullet Mini Juicer is new on the market and is getting great reviews .
The only 2 healthy things I actually “like” to stay healthy … exercising in the swimming pool …( try walking against the flow of the water if you are near a lazy River! )
And juicing fruits and vegetables …Time to get back to what works best for me Again.
I also used to be able to look at white bread and chocolate as a poison . Apparently Dark Chocolate is considered a better choice ?
Good luck to all
I really needed all this great advice cause yearly physical tomorrow and preparing myself.
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