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Juggling carbs, etc and getting enough vitamins. Anyone advise please?

I.S.Dickson

I.S.Dickson

Newbie
Messages
2
Type of diabetes
Treatment type
Diet only
For the last few months after being diagnosed with high blood pressure, high cholesterol and possible Type 2 diabetes, I have focused on getting my weight down and eating sensibly as the main way of coping. I manage to eat reasonably well I think, eating mainly veg and fruit, fish and poultry. I manage a low GI diet as best I can. I have lost about 61 pounds, and I need to lose about another 28 pounds to reach ideal BMI weight. My blood pressure is now in the 'ideal' range and my cholesterol is OK too. The doctor tells me that I probably have pre diabetes and need to manage via diet and lifestyle. My problem is, how do I ensure I get enough iron in my diet without eating high carb or high GI foods? I find I am eating about 120 - 200 carbs a day, but how many is OK? Balancing carbs with sugars and fats whilst eating properly and getting vital nutrients is a daily issue for me. Any thoughts?
 
Hello and welcome to the forum,

Congratulations on your success so far. Brilliant results.

Have a look at the NHS Choices website http://www.nhs.uk/conditions/vitamins-minerals/Pages/vitamins-minerals.aspx For each of the main vitamins and minerals it gives information and a list of foods that contain them. This should help you when making your food choices. To answer about iron, this is contained in meat (especially liver), beans, nuts and most dark green leafy veggies.

How many carbs a day you eat is entirely up to you. There are no set amounts. Your 120 to 200g is not really low carb, more moderate carb, and 200g would be high carb for me. Personally I aim for 60 to 65g at the moment, although I started higher than this at 126g but wasn't getting anywhere. However, we are all different and you must find what is best for you. I found this somewhere (can't recall where now)

Moderate carbohydrate: 130 to 225g of carbs
Low carbohydrate: under 130g of carbs
Very low carbohydrate: under 30g of carbs
 
@I.S.Dickson wrote, "My problem is, how do I ensure I get enough iron in my diet without eating high carb or high GI foods?"

High carb and high GI foods are not good sources of iron in the diet, unless they have been supplemented artificially, such as in a breakfast cereal. If you are aiming for low carb, breakfast cereals are best avoided. The best sources of iron are red meat, egg yolks, dark green leafy vegetables, beans (not the orange ones in a sugary sauce!), lentils and chick peas. There are other sources, such as some dried fruit, but these are bad for sugar levels.

Carbohydrates and sugars do not provide vital nutrients. You can get all you need from meat, fish, cheese, eggs, cream, butter, olive oil, beans and pulses, vegetables and fruit. "Sugars" should be avoided wherever possible. The amount of carbohydrates you eat (bread, pasta, potatoes, rice, pastry and other flour products, cereals and sugary items) is up to you. You need to test to see what your body will tolerate. If you are getting good blood sugar readings on 120 to 200 grams, then that is right for you, if not, you need to re-consider what you are eating.
Sally
 
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Thank you for your response Sally and James.
I get so confused! The books and dietitian at the GPs tells me to avoid red meats so I only eat chicken or turkey. According to sites like 'My fitness pal', there is little iron and vitamins in many of the fresh vegetables i eat. I know that's wrong because I've checked, but it's not helpful. I eat lots of green vegetables - cabbage, broccoli, cauliflower, and plenty of oily fish. I try to eat below 150 carbs a day. if i listen to all the advice in the books/articles I read, i would avoid carbs, limit fats, avoid sugars and be careful how many proteins i eat! I would end up eating nothing. I have lost 5 stone, and the doctor says my previously high cholesterol is normal. My previously (sky high) blood pressure is now in the ideal range, and following the last blood test the doctor told me I am not diabetic and he will see me in a year! I am not reassured, because if i was prediabetic, i can be so again if i'm not careful. Thoughts anyone?
 
about being advised to avoid red meat?
It's easy in the heat of the moment to misunderstood what was said. I would ring and ask.

being prediabetic, you may find just reducing your wheat and flour products, bread pasta etc is enough
I would buy a codefree meter and strips off amazon uk and use it for 3 months to get an idea of what raises my blood glucose
http://www.phlaunt.com/diabetes/14045524.php

you wont need to reduce your carb to this level, but it is informative
http://lowcarbdiets.about.com/od/lowcarb101/
 
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