Confused on: Eating, carbs, GI, sugar etc

First off K ,don't panic!
It takes a while to get your head round carbs etc.I suggest that you get yourself a copy of Collins gem carb counter,an inexpensive little book you can carry in your pocket.Check through it at all the things you like to eat and see what sort of carb count they have.You have to design a diet that is right and comfortable for you.this is a diet/change of lifestyle for life so it has to be what you can stick to.
All the starchy foods such as bread ,potatoes,pasta and rice are high in carbs,also any flour based product and root veg that grow underground.It does not mean you can't eat them,just be aware and eat small portions.test before and two hours after a meal to see what effect they have on you.keep a food diary for a week,write down your blood test results alongside the food you ate and you will soon see a pattern and be able to develop a menu to help keep you BG levels under control.It takes a while but,like learning to drive,it all comes together eventually.

Hi K,
You sound just like me when I first joined the forum. It all seemed so totally overwhelming and confusing and like you, I felt I ate healthily anyway....until I came here.
My advice is to take it a bit slower to digest all the info. and try what YOU want to. Some follow low-carb,some have success with low G.I. The main thing is to try things that you like the sound of, test, test and test and if you get good results, stick with whatever you are doing. If you find one thing doesn't work for you, try another.
Our bodies all react in different ways. I knew nothing of reducing carbs. when I first joined the forum. In my ignorance, I didn't even know that carbs. turn to glucose when you eat them. :roll:
Once I read that, it did start me wondering about reducing the carbs. Eventually I tried to 'go the whole hog' with carb. reduction but my willpower let me down. Someone then advised me to take it step by step and reduce things bit by bit. That was the best bit of advice I got. In fact, within no time, my readings plummeted, along with my insulin requirements.
I found I was lucky in that I could eat moderate amounts of carbs. and still get good readings.(Things have gone a bit haywire for me recently but that's down to my inability to perfectly match carbs. to insulin ratios...so that's another story). You might find rather than 'cutting out' things like bread or rice, you can have small portions. Just keep adjusting the carbs. and testing until your meter tells you, you have it right.
I cannot give advice on low GI as I haven't tried that but some members have success with that, so I hope they can advise you on that alternative way of dealing with things.
Certainly, I was surprised that when I reduced my carb. intake, I was not hungry. I can't deny I thought I might be but I wasn't.
It's all about trial and error but eventually I have every confidence you'll find what suits you and you'll soon settle into a new way of eating.
All the best, Chocoholic.

Hi HpprKM
You will soon become an expert in reading nutritional labels and doing mental arithmetic.
I have now passed that stage and just know where to find starch and sugar, to avoid them. I started as a biologist, but a reference book is still useful. For me the main thing is that I rarely eat anything I haven't prepared myself from scratch. It's the easiest way.
One exception to this is Dreamfields pasta, which is a life saver. I have also bought and tried some of the low carb tortilla wraps from Low carb Megastore. Very nice and useful. I bake roughly 2 Fergus loaves per week. I occasionally eat a steamed baby new potato. they are much lower in carbs than old ones and small into the bargain.
I eat meat, fish, poultry, eggs,and cheese either fresh or frozen or canned, as appropriate. Lots of green leafy veggies, a LITTLe fruit, mainly berries and the occasional apple. Natural yogurt once in a while, nuts, seeds, and an occasional sin. I had a biscuit, a tiny one, with my coffee after a health walk this morning. It was deliciousAnd I hoped I'd walked it off. BG was 3.8 this morning.

Hi HpprKM,

Many people find the difference between low carb and low GI confusing, so you are certainly not alone. Carbohydrate is what our bodies convert into glucose, which is then stored in body cells (by insulin) to provide energy. Because the glucose is absorbed into the blood, we tend to refer to it as "blood sugar". There are two main types of carbohydrate - simple carbs (e.g. sugar) which convert into glucose immediately, and complex carbs which need to be broken down by our digestive systems in order to turn them into glucose.

GI stands for glycemic index, which is a measure of how long it takes the stomach to break down the carb and turn it into glucose. A more complex carb will take a long time to convert so is given a low GI rating. A less complex carb will convert to glucose (and so raise your blood sugar) much quicker and so is given a high GI rating. All foods that contain carbohydrates are given a GI rating. Low GI doesn't mean less carbs, it just means the carbs are converted into glucose slower. This slower conversion places less strain on your body's insulin and so gives the insulin a better chance of being able to process the glucose instead of being swamped by it.

Some people are able to gain good blood sugar control by eating only foods that convert to glucose slowly, so do well on a low GI diet. Other people find that the speed at which the glucose is created isn't the problem - it's the volume of carbs that's the problem, so low Gi doesn't help them and they have to reduce the amount of carbs. We have people of both types on the forum, and a few type 2s who can manage with medication and no change to their diets at all. The important thing is that there is no right way or wrong way - the right way is the way that works best for you, and only you can find out what that is by trial and error.

Dennis has already done a great job if identifying the differences between low GI and low carb, have a gander at this post where I try my bestest to describe my take on the low GI diet.

Feel free to ask any questions, as you've already seen we are more than willing to jump in.

Regards, Tubs.

Hi K,
This is certainly the place to get excellent advice from people who know what they are talking about.
I started Low Carbing 4 weeks ago, I have lost 10lbs and feel 100 times better than I did before. I was a little confused to start with, I bought a Collins Gem book that Sue told me about. I dropped my carbs to below 50gms a day, it was difficult to start with, but now I only crave carbs once a week or so. I let myself have a small treat on Fridays, this keeps me going the rest of the week.

Good luck, I am sure that you will do well.

kind regards

Bernie :wink:

For anyone interested in a low GI diet Collins Gem also do a GI book. The ISBN number is 978-0-00-721139-5. Available from Amazon or most book stores RRP £3.99.

Hi and welcome, I echo most of the replies above. I was diagnosed in january...found this great little community and posted many a thread like yours in total confusion, fear and frustration. I followed the advice, bought myself a BG monitor and set away on the old trial and error. 3 months on I am now getting the hang of what I can and can't eat and have lost 40 llbs without trying. I cut right down on carbs and am slowly returning some to my diet. I have found that plain boiled potato [albeit what I would call a miniscule amount] with a bit of butter is fine on my BG levels and keeps me feeling 'normal'. Another thing I have learned on here is that if you are low carbing you can have slightly more fat. So I too have the sugar free jelly to satisfy any sweet urges but I splash a bit of cream on it...having not eaten cream for years it is great and feels like a proper treat. I am also back on the proper butter and am still losing weight so all is not lost. Good luck with it and I am sure you will find out what you can eat and the panic will die down, it certainly did for me

Hi,

If you haven't read them already then I recommend the following books to you - both by US doctors:-

Dr Neal D. Barnard ("The Reverse Diabetes Diet: Control Your Blood Sugar, Repair Insulin Function and Minimise Your Medication" by Dr Neal D. Barnard - easy to read with UK units and I found it to be very inspirational.

http://www.amazon.co.uk/Reverse-Dia...=sr_1_1?ie=UTF8&s=books&qid=1239499337&sr=1-1

"Dr Bernstein's Diabetes Solution: Complete Guide to Achieving Normal Blood Sugars" by Dr Richard K. Bernstein - harder to read but very useful for Type 1 diabetics.

http://www.amazon.co.uk/Dr-Bernsteins-Diabetes-Solution-Achieving/dp/0316167169/ref=sr_1_1?ie=UTF8&s=books&qid=1239499299&sr=1-1

I'm new to this forum but here are details of an action plan that I have found very successful - reducing my HbA1c from 8.4% - to 6.8% then 5.7% and 5.5% at the last quarterly check. At the same time, I have lost 25 kgs (4 stones) in weight over the last eight months.

I was diagnosed with Type 2 diabetes around 9 years ago and like yourself, I had become very confused about what I was supposed to be doing to improve my situation. After reading Dr Barnard's book mentioned above, I changed my diet to try to tackle poor HbA1c control. At the same time I started dieting to lose weight by calorie counting. Because of that, I do not know what has had the biggest effect. My GP told me the standard stuff that he expected that my blood sugars would improve if I lost weight. However, the blood sugars seemed to improve straight away - in my opinion, not through weight loss but by lower caloric intake.

Over time I've changed my diet to a very low-fat (almost no animal fat or saturated fat), plant-based, wholefood diet with lots of fruits and vegetables (quite a lot more than the five-a-day) - in addition, I suppose I'm getting more fibre but that hasn't been a major part of my strategy. I've reduced my caloric intake to a quite low level of usually around 1300/day but never feel hungry. In addition, I have reduced my alcohol intake to a very low level - around 5 units per week. Genuinely, I haven't found any of this a problem - I suppose because I really wanted to sort things out to the best of my ability to avoid diabetic complications.

I'm fully committed to getting my weight down to my ideal weight as defined by the medical people - I need to go another 15 kgs or so - i.e. around another 2 stone. Moreover, when I get there, I'm absolutely committed to keeping it at that level - believe me I do not want diabetic complications.

More recently, I've started to reduce the amount of carbohydrate in my meal to try to reduce my HbA1c still further but I've no idea as to how far it is possible to go (this is where Dr Bernstein's book starts to become more useful). Also, I've started replacing quite a few of the things that I used to eat by low GI alternatives.

Overall, I'm quite pleased with what I've been able to achieve. Hence, my looking around and finding this forum to share my experiences with others. However, I'm quite prepared that things might go wrong in the future - and, because of that, I want to learn from others so that I'm at least partly prepared for what setbacks might come my way.

Hope that my experience might help you in some small way to sort out your own situation.

HpprKM said:

I am learning to cope as a T2 who is still (fingers crossed) and wishes to remain on diet only control, this why all the interest in what to eat and what not to eat. Thanks guys, hope you have a great Easter (sugar free that is!) :lol:

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I started from there - i.e. wanting to get off my tablets and avoid injecting insulin at all costs.

However, I have quickly learnt that the key issue is to maintain good control. My GP says an HbA1c below 7%. However, from what I have read I think lower is much better - so far I'm down to 5.5% from 8.4% which shows that making improvements is possible.

Now I'm happy to be at that level and will keep taking tablets to maintain it - or even prepared to inject insulin if that is what becomes needed to maintain my current situation. Certainly, I do not want to ever have HbA1c results of 8s and 9s if I can possibly avoid it. Quite simply, I want to avoid diabetic complications.

Stick at it - its important for you and worth it in the long term.

I look forward to hearing how you got on with the tests.

Best Wishes - John

Hi, if anyone wants the Dr Barnard book I have a spare copy. I bought it and followed it but unfortunately it didn't work for me as it is high carb and my blood sugar remained high, but it's what works for the individual. i took the book to my specialist appointment and as he is a follower of the low carb way he went mental and told me to bin it and that the book should be banned...but as I say if it works for some then who is to say.
It is a minefield of information out there and so you will have to find what works for you. I have introduced a higher fat, low carb way of eating and was informed yesterday that my HDL levels are a bit low and need to up the fat a bit more [which I like ].
HpprKm, I echo your reply. I didn't believe it. I couldn't lose weight and just before diagnosis I lost weight and thought I was so clever but I think that is the wee factor as you wee more as your body is trying to get rid of the extra sugar in your blood plus you drink more [someone will correct me if I am wrong].
I still get the jolts when I go shopping and automatically pick up a cake and then I sulk and complain life isn't fair but then again I have never felt so well or eaten so well so it's not all bad.

I know what you mean about the sweet thing. I am more of a savoury though but love diet pop. I had some for the first time the other day and it was awful!!
Mmmmm that sounds nice...good on you for not succumbing I would have had 2 while I waited hehe

HpprKM said:

samcogle said:

I still get the jolts when I go shopping and automatically pick up a cake and then I sulk and complain life isn't fair but then again I have never felt so well or eaten so well so it's not all bad.

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Oh I know about this, not too bad most times, having tried something sweet i.e. a small taste once in a blue moon I have fouind that such things taste oversweet and rather nasty now, like salt, the less you use the less you want! However, we were out on Easter Monday and I really wanted a latte, the first place we came across was Krispy Creme Donuts (never was big on donuts), but whllst waiting for my coffee I could not help eyeing up a creation called Belgium Chocolate, being a chocoholic that looked so tempting - I was good and did not buy

Thanks for reply!

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I'm like HpprK!

I was only a little overweight, and quickly lost 13 kg, and have stayed at the same weight since. There is NO diabetes in my enormous circle of relatives!! I had the cheek to say, many years before, that diabetes is the one disease I am not worried about, because I tended to low blood sugar ... Got all shaky and terribly hungry. I was a slender woman all my life, and gained some weight in my 40's.

But 16 months ago I was diagnosed with diabetes. It was impossible :shock: !! I went into total shock, but was determined to "beat this". I just did not believe that diagnosis: like most of you, I suspect!!

Okay, a long story short, and mostly aimed at those who said they don't know what to eat and what not.

I found that grains (everything, from bread, oats, cornmeal, you-name-it, send my blood sugar skyhigh). Me! Who used to subsists on sandwiches throughout the day!!

Look -- if any dietician tells you to base your diet on wholemeal, low-GI cereals, shoot her. It does not work that way. Grain foods, no matter which grain and how "whole" it is, is a no-no for most of us.

Believe me, you can live in perfect health on the following.

Salads, especially mixed greens with tomato and onion, herbs, and other salad-y thingies, with a lovely French dressing, Forget about the "fat" content -- have your ordinary French dressing with olive oil. Have a lovely salad as a starter to your main meal. It can also contain chopped cheese or shrimps or other protein.

Meats! Forget the fears about meats and fats. Have a decent portion of whatever meat is for dinner. Don't cut out the fat -- why?? Your diet does not add much to cholesterol levels. If your cholesterol is too high, ask your doc for a fast-acting cholesterol-lowering drug like Crestor. Get some exercise. Cholesterol is NOT the killer it is made out to be -- just Google it and find out.

Vegetables! I cook dinner every night. I dislike using canned or frozen stuff, and most nights we have at least two fresh green veggies, simply cooked in a bit of water, and flavoured with sea salt flakes, butter, and a sprinkle of nutmeg. It's funny how quickly you get hooked on that.

*I eat a low-carb crackly thingie like Crackerbread, with tea, when I get up. I'm in South Africa, so you might have these featherlight, crispy slices by another name. Then I confess that whatever I eat in the mornings send my bs UP, even Chinese green tea on its own!! But I must have something with my tea, as I don't like taking pills and supplements on an empty stomach.

*Forget fruits until you have the sugar control thing licked. Sometimes I have 1/2 banana or apple. But fruits are loaded with sugar. If you're worried, take a Vit C tablet!

*I don't have much of a sweet tooth, but I hate that I cannot have a slice of cake with coffee in a coffee shop!! But sit down and have a cappucchino, with an artificial sweetener. You don't want to feel completely "out"!

*If you like your wine with dinner, and you drink dry wine, it's just fine for your blood sugar. A whisky and soda is even better. BUT it is a case of moderation. I only mean that you do not have to feel you have to give up everything in life which gave you pleasure.

*Lifesavers: make or buy chicken liver pate, or a fish pate. Make a mixture of tuna and mayonnaise, and to heck with the fat in mayo. Have it with salad leaves for lunch, or with tomato slices.

* The fat issue: I'm not sure about this statement if you are very overweight. But in general I do NOT subscribe to the lowfat faith. I believe that fats, as they occur in nature naturally, are actually good for you, and in the case of diabetics, fill you up and lessen cravings. By "natural" I mean olive oil, butter, chicken skin, duck and goose fat, pork and other meat fats, eggs, cheeses. I do not believe in using margarines, or a lot of oils produced by industrial methods. I also do not like foods which have been made artifically low-fat, like yoghurts and cheeses. Eat natural foods. If possible, buy it from a farm.

*Have eggs for breakfast. They really do fill you up. Have tomato juice instead of tea or coffee.

(For now, end of diet speech!! :roll: )

moanamarie.

What an excellent speech. Well done. Very clear and concise. Like it.

I like it moanamarie...very well put and very true. I have weight to lose and the high fat thing is not having an effect on my weight loss or my trigs and everything tastes so nice made yourself rather than out of a packet