Diet and diabetes

[Dappi]

Hi , my name is Dharshini.I have been diagnosed with diabetes since 2013. I am on Metformin 2000mg a day. I would like support and advice in managing my diabetes with diet

 

[Oldvatr]

There are many diet plans you could use as a T2D on orals. This site has lots of information in several threads. My advice is to find the Success Stories and Testimonials thread in this forum, and read what others have found success with.

In general there are two basic ways of using diet to control blood sugars. One is Low calorie, and the other is Low carb. the one diet to avoid is what is referred to as the Eatwell or NHS Healthy Diet, since for T2D that way of eating is actually harmful for us. Again as a basic piece of information - carbs when eaten cause blood glucose 1:1 and protein also does but at about half the rate The advice I have seen is fix your protein at around 1 or 2 grams/ kilo body weight per day, then juggle the carbs and fat around it. And the other advice is to keep fructose at a minimum since it contributes to body and liver fat but does little for blood glucose.

 

[Victoria240]

I have just finished the book “ultra processed people” by Chris van Tulleken which was a bit of an eye opener. I’ve often wondered why, out of five siblings, I was the one to get T2D when as a child and teenager I was the one that didnt take sugar in drinks, opted for diet drinks, ate low fat, ate my vegetables, didn’t like butter etc. Basically I ate what was considered a healthy diet for the 1980’s within the limits of very low income. Turns out that by opting for these “healthy “ foods that were ultra processed I may have inadvertently kickstarted the whole diabetes thing.
I have so far tried very low carb and low carb diets, I’ve tried avoiding fruit, cutting out sugar. All these are really hard to stick to and make me hyper critical of myself when I succomb to a snack (mostly flapjacks it has to be said) to the point that I feel my relationship with food is becoming disordered.

Cutting out or back on UPF feels like the right thing to do so will give it a go and report back. Would be interested to hear from others that have done the same.

 

[Lainie71]

I have just finished the book “ultra processed people” by Chris van Tulleken which was a bit of an eye opener. I’ve often wondered why, out of five siblings, I was the one to get T2D when as a child and teenager I was the one that didnt take sugar in drinks, opted for diet drinks, ate low fat, ate my vegetables, didn’t like butter etc. Basically I ate what was considered a healthy diet for the 1980’s within the limits of very low income. Turns out that by opting for these “healthy “ foods that were ultra processed I may have inadvertently kickstarted the whole diabetes thing.
I have so far tried very low carb and low carb diets, I’ve tried avoiding fruit, cutting out sugar. All these are really hard to stick to and make me hyper critical of myself when I succomb to a snack (mostly flapjacks it has to be said) to the point that I feel my relationship with food is becoming disordered.

Cutting out or back on UPF feels like the right thing to do so will give it a go and report back. Would be interested to hear from others that have done the same.

I am the same, i though I was doing so good with the "healthy" eating. I think I awoke the diabetes gene in me in doing so.

 

[Deleted member 475901]

I have just finished the book “ultra processed people” by Chris van Tulleken which was a bit of an eye opener. I’ve often wondered why, out of five siblings, I was the one to get T2D when as a child and teenager I was the one that didnt take sugar in drinks, opted for diet drinks, ate low fat, ate my vegetables, didn’t like butter etc. Basically I ate what was considered a healthy diet for the 1980’s within the limits of very low income. Turns out that by opting for these “healthy “ foods that were ultra processed I may have inadvertently kickstarted the whole diabetes thing.
I have so far tried very low carb and low carb diets, I’ve tried avoiding fruit, cutting out sugar. All these are really hard to stick to and make me hyper critical of myself when I succomb to a snack (mostly flapjacks it has to be said) to the point that I feel my relationship with food is becoming disordered.

Cutting out or back on UPF feels like the right thing to do so will give it a go and report back. Would be interested to hear from others that have done the same.

Did you try any of the keto sites - there are recipes for low carb flapjacks (fake flapjacks), biscuits and cakes.

 

[Dappi]

There are many diet plans you could use as a T2D on orals. This site has lots of information in several threads. My advice is to find the Success Stories and Testimonials thread in this forum, and read what others have found success with.

In general there are two basic ways of using diet to control blood sugars. One is Low calorie, and the other is Low carb. the one diet to avoid is what is referred to as the Eatwell or NHS Healthy Diet, since for T2D that way of eating is actually harmful for us. Again as a basic piece of information - carbs when eaten cause blood glucose 1:1 and protein also does but at about half the rate The advice I have seen is fix your protein at around 1 or 2 grams/ kilo body weight per day, then juggle the carbs and fat around it. And the other advice is to keep fructose at a minimum since it contributes to body and liver fat but does little for blood glucose.

Thank you. I find it difficult to count calories so I think the low carb will suit me better.

 

[Oldvatr]

Thank you. I find it difficult to count calories so I think the low carb will suit me better.

I don't count carbs either. I go by the 5% rule. If the carb content per 100g is 5g or more then it is worth avoiding or reconsidering portion size. Above 10% and it becomes a definite spiker, and above 20 % it ahould really be a no-no. Simple rule but effective.

Carbs affect each of us differently, so keeping a food log alongside meter readings can quickly isolate any troublesome meals that are particular to you. Do you have a meter? It becomes your best friend IMO,.

 

[Dappi]

I don't count carbs either. I go by the 5% rule. If the carb content per 100g is 5g or more then it is worth avoiding or reconsidering portion size. Above 10% and it becomes a definite spiker, and above 20 % it ahould really be a no-no. Simple rule but effective.

Carbs affect each of us differently, so keeping a food log alongside meter readings can quickly isolate any troublesome meals that are particular to you. Do you have a meter? It becomes your best friend IMO,.

Thank you. Yes I do have a meter. I have started a log . Valuable information.