I don’t understand

JoKalsbeek

JoKalsbeek

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I reversed my Type 2
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richardhurst said:
But there are virtually no carbs or sugar in salted popcorn?
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Uh... Since when? No sugar, but plenty of carbs. About 13 grams per serving...

*edited to add:* Sorry if that sounds rude. Just... There's carbs in popcorn. It's the corn. It's starchy. Starches are carbs, and carbs turn to glucose. So not good. Nuts though... Walnuts, pecans, macadamia....
 
JoKalsbeek

JoKalsbeek

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I reversed my Type 2
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richardhurst said:
I’m really struggling to get my head round what to eat. Do more carbs increase glucose levels? Ideally I want to just to eat smaller portions and less junk food. I don’t really want to be trying a low carb diet. I just want to eat healthier and smaller options to lose weight and hope in turn that reduces my levels
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I've spent part of the afternoon putting together a little bit of info about T2 and low carb, because our plans fell through anyway, and I found myself typing the same thing over and over again on the forum... Thought this'd be easier, a copy-paste. ;) I dunno if you'll find it useful, but it may help? Hope so anyway. You'll be okay, you're not alone in this and hey, none of us figured all this out overnight. Took me months, in any case! (Would've been quicker if I'd found this place sooner...)

There’s a few things you should know.

1. Practically all carbs turn to glucose once ingested, so not just straight sugars, but starches too. Food doesn’t have to taste sweet to make your blood sugars skyrocket.

2. A meter helps you know what foods agree with you, and which don’t. Test before and 2 hours after the first bite. If you go up more than 2.0 mmol/l, the meal was carbier than you could handle. (It’s easy to remember, as you’re a T2: all 2’s, all over the place!)

3. In case you didn’t know already, this isn’t your fault. It’s genetics, medication, decades of bad dietary advice, and basically all manner of things, but nothing you can actually blame yourself for.

4. Diabetes T2 is a progressive condition, unless you (also) change your diet. So you have options. Diet-only, diet with medication, or medication only. But that last option will most likely mean more medication over the years. (And there is more than just metformin, so if it doesn’t agree with you, there’s lots of others to try). So even if going really low carb isn’t for you, you might consider moderately low carb an option, with meds to assist.

5. Are you overweight? 90% of T2’s are. Yeah, that means 10% are slim and always were. If you did gain weight, it was the precursor of this metabolic condition. We make loads of insulin, but become insensitive to it. So carbs we eat turn to glucose, and normally, insulin helps us burn that glucose for fuel. When it doesn’t, that glucose is stored in fat cells instead. When those fat stores are full, the glucose remains in our bloodstream, overflowing, into our eyes, tears, urine, saliva… And then we’re T2’s. So weight gain is a symptom, not a cause. This also means that “regular” dietary advice doesn’t work for us. The problem lies in our inability to process carbs. And most diets focus on lowering fats and upping carb intake. Which is the direct opposite of what a T2, or prediabetic, for that matter, needs.

6. There are 3 macro-nutrients. Fats, protein and carbohydrates. Those macro’s mean we get the micro-nutrients we need: that would be vitamins and minerals. So… If you ditch the carbs, you should up another macro-nutrient to compensate, to make sure you don’t get malnourished or vitamin deficient. Carbs make our bloodsugars rise. Protein too, but nowhere near as bad as carbs do, so they’re alright in moderation. Fats however… Fats are as good as a glucose-flatline. Better yet, they’ll mitigate the effects of any carbs we do ingest, slowing down their uptake and thus the sugar-spike. Contrary to what we’ve been told for decades; fats are our friends.

7. Worried about cholesterol? On a low carb diet, your cholesterol may rise a little as you start to lose weight. That’s a good thing though. (Believe it or not). What was already there, stored in your body, is starting to head for the exit, and for that it’ll go into your bloodstream first. So when you have lost weight and it stabilises, so will your cholesterol. And it’ll probably be lower than what it was before you started out.

8. You’ll lose weight on a low carb diet. Weightloss will help with your insulin-resistance, and not only that… Going low carb might help with other issues as well, like non-alcoholic fatty liver disease and depression.

9. Always ask for your test results. You don’t know where you’re going, if you don’t know where you’ve been.


So what raises blood sugars? Aside from the obvious (sugar), starches raise blood glucose too. So bread, and anything made with grain/oats flour, rice, pasta, corn, cereals (including all the “healthy choices”, like Weetabix and muesli), most beans and most fruits. So you’ll want to limit your intake, or scratch them altogether.

Which food items remain on the shopping list? Well, meat, fish, poultry, above ground veggies/leafy greens, eggs, cheese, heavy cream, full fat Greek yoghurt, full fat milk, extra dark chocolate (85% Lindt’s is great!), avocado, (whole) tomatoes, berries, olives, nuts, that sort of thing… Meal ideas? Have a couple:

Scrambled eggs with bacon, cheese, mushrooms, tomato, maybe some high meat content sausages?
Eggs with ham, bacon and cheese
Omelet with spinach and/or smoked salmon
Omelet with cream, cinnamon, with some berries and coconut shavings
Full fat Greek yoghurt with nuts and berries
Leafy green salad with a can of tuna (oil, not brine!), mayonnaise, capers, olives and avocado
Leafy green salad with (warmed goat's) cheese and bacon, maybe a nice vinaigrette?
Meat, fish or poultry with veggies. I usually go for cauliflower rice or broccoli rice, with cheese and bacon to bulk it up. Never the same meal twice in a row because of various herbs/spices.

Snacks? Pork scratchings, cheese, olives, extra dark chocolate, nuts. :)

Of course, there’s loads more on the web, for people more adventurous than I. (Which is pretty much everyone). Just google whatever you want to make and add “keto” to it, and you’ll get a low carb version. There’s a lot of recipes on the diabetes.co.uk website, as well as on www.dietdoctor.com where you’ll also find visual (carb content) guides and videos. And I can wholeheartedly endorse Dr. Jason Fung’s book The Diabetes Code. It’ll help you understand what’s going on in your body and how to tackle it, whilst not being a dry read. Not only that, but you’ll know what to ask your doctor, and you’ll understand the answers, which is, I believe, quite convenient.
 
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Major Buckmaster

Major Buckmaster

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JoKalsbeek said:
Uh... Since when? No sugar, but plenty of carbs. About 13 grams per serving...

*edited to add:* Sorry if that sounds rude. Just... There's carbs in popcorn. It's the corn. It's starchy. Starches are carbs, and carbs turn to glucose. So not good. Nuts though... Walnuts, pecans, macadamia....
Click to expand...

Maybe a little is fine!
 
Pinkorchid

Pinkorchid

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richardhurst said:
But there are virtually no carbs or sugar in salted popcorn?
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Popcorn was a snack recommended here once so do not know why it should be bad now as long as it is not the sweet version. I often have salted popcorn
 
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richardhurst

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Would these be ok??

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hankjam

hankjam

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richardhurst said:
What full fat Greek yogurt do people suggest. Can only see fat free and low fat in Sainsbury’s
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Lidl's Full fat Greek style rocks my boat... every morning.
Beware, the low fat packaging is very similar and I've picked up the wrong one more than once....:banghead:
 
Resurgam

Resurgam

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I am still being astonished by the fact that diabetics are not told that they are intolerant of carbohydrate and should cut down to prevent their situation deteriorating - starches and sugars can usually be eaten in small amounts, and many diabetics eat up to 50 gm of carbs a day quite happily, though I always chose low carb, under 11 percent carbs.

I get full fat yogurts from Aldi and Lidl.
 
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HSSS

HSSS

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richardhurst said:
What full fat Greek yogurt do people suggest. Can only see fat free and low fat in Sainsbury’s
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The one you pictured has no fats, you’ll need them if you cut carbs. I buy Fage 5% in Sainsbury’s. Comes in big and small pots.
 
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Oscardog

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Daibell said:
Hi. In many ways a carby diet is a junk food diet I'm afraid. As others have said try eggs and bacon or similar for breakfast. The right fruit is fine but not tropical fruit such as bananas. One Weetabix isn't too bad.
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If you're going to have fruit have berries, blueberries strawberries blackberries raspberries, these are better for T2
 
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Numan

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Hi Richard, I would suggest (as a newbie reducing my carbs) that you look at the labels on everything that goes into your shopping basket. Keep food diaries, and reduce your carbs each week. It’s easy with a little effort and choices to come down to 100g a day. Stay full up and lose weight. I have lost 6kg in a month, using advice from everyone on this forum and I am never hungry.
 
SaskiaKC

SaskiaKC

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