Diabetes runs in my family. My mother and grandfather have type 2 diabetes. I am of a normal weight. I exercise. I eat an incredibly healthy vegan diet. I don't eat huge amounts of carbs. I tend to rely on pulses for protein. Mainly chickpeas as I love houmous. Can anyone offer me any advice on how to lower my glucose levels by changing my diet? I've been prescribed metformina but I really don't like the idea of being on pills for the rest of my life. I do have an underactive thyroid aswell. I take thyroxine for this and have done for years. My BMI is around 23. My HBAC1 was 51 today. My fasting glucse level is 129 mg/dl , or 7.2mmol/L
Any advice on how to modify my diet is hugely approecaited. If I can't eat pulses I've no idea where to get my proteins from!
Edited to say - type 2 diabetes and I'm in my 40's
welcome to the forum. I have to echo others who have said maybe further testing is in order, particularly if the Metformin doesn’t drastically help. In addition to type 1.5, there is MODY diabetes. Easy to Google, hard to recap because it’s many different types, but all with a strong genetic component. Did your doctor test C-Peptide? It’s an inexpensive test (at least in the U.S.) and will tell you if your pancreas is producing sufficient insulin. Diabetes is either insulin resistance and/or insulin insufficiency. Sounds like an odd question, but how is your cholesterol? High LDL, low HDL and high total C and insulin resistance tend to “gang together” so cholesterol can be a proxy for insulin resistance and may help determine if that is your issue v. Insulin insufficiency.
There is also a theory of visceral fat in the liver and pancreas being the main problem. Depending on genetics, ethnicity and body type, it is possible for a normal weight person to still have organ fat. I’m not saying you do, just trying to tap into all options here. You may want to look up the Newcastle University diabetes studies by Roy Taylor. There is a story of a normal weight T2 on his sight, who did the very low calorie diet for several weeks and got stellar results.
anyway, I eat a lot of beans/lentils myself and from everything I’ve read the are good for T2, so hopefully you do not find the need to give them up. I personally ate a terrible diet before my T2 diagnosis but cleaned it up completely. I eat a lot of vegetables, with a big focus on green leafy veggies, beans, nuts/seeds and fruit along with some intact grains. Sounds like you already have a healthy diet, though.
edited to add: I sure understand not wanting to be on meds forever, but if you do some Googling on Metformin, you will find there are some who take it without needing to because they feel it may be something of a “fountain of youth” pill...guess my point is, if it works for you, it’s not one of the worst meds to be on.