Newly Diagnosed - trying to process the news

[krishk]

Hello Everyone,

My name is Krishen and I am 33 years old. I got diagnosed with Type-2 diabetes 3 days back. I was quite shocked to see the results, as I never imagined that I will get diabetes. I was ill-informed that it's mostly about genes, and people with a family history of diabetes normally get it. Now that I have processed the news a bit, I have come to realize the reality - I am overweight (weight: 110 kgs, height: 181 cm), as a result of depression. My HbA1c is 9% and my cholesterol is quite high too.

The doctor informed me that I have Metabolic Syndrome and advised me to take Metformin ER. I am not sure if I should go with medications straight away. After doing some research, I saw that losing weight and bettering one's diet can improve the condition.
I have a few questions:

1. Can I avoid taking Metformin for now and just go with a diet and exercise?
2. Can anyone suggest to me a proper diet that would be beneficial for me?
3. Is it okay to fast?

I'm sorry if these questions sound absurd or rather basic. It's just that I am overwhelmed with the information I have seen thus far, and some of it has been contradictory. Please help, as I am kinda lost in this plethora of information.

 

[Daibell]

Hi and welcome. Do try a diet approach to start with and that means keeping all carbs down and having fats and proteins in preference. Metformin ER/SR is a very safe drug with few problems. It's not a miracle cure but does help a bit with blood sugar. There are further drugs but see how you go with the improved diet and possibly Metformin. I see no reason to avoid fasting but I'm a bit of a sceptic but many do fast.

 

[Goonergal]

Can I avoid taking Metformin for now and just go with a diet and exercise?

Many of us have done that. Ultimately it’s your choice.

Can anyone suggest to me a proper diet that would be beneficial for me?

The key is to reduce carbohydrates in your diet as all carbs turn to sugar in the blood. Simply put, try to stick to real, single ingredient foods - meat, fish, eggs, some dairy, above ground veg. Do that and you won’t go far wrong. The website https://www.dietdoctor.com/ is a good place to start. No need to take their paid options unless you particularly want to, you can get the information you need for free.

Is it okay to fast?

Yes. In fact it will be helpful. Check out Dr Jason Fung. He’s got a YouTube channel and has also written a few books - The Diabetes Code and the Complete Guide to Fasting are both recommended.

And welcome to the forum!

 

[Debandez]

Hello Everyone,

My name is Krishen and I am 33 years old. I got diagnosed with Type-2 diabetes 3 days back. I was quite shocked to see the results, as I never imagined that I will get diabetes. I was ill-informed that it's mostly about genes, and people with a family history of diabetes normally get it. Now that I have processed the news a bit, I have come to realize the reality - I am overweight (weight: 110 kgs, height: 181 cm), as a result of depression. My HbA1c is 9% and my cholesterol is quite high too.

The doctor informed me that I have Metabolic Syndrome and advised me to take Metformin ER. I am not sure if I should go with medications straight away. After doing some research, I saw that losing weight and bettering one's diet can improve the condition.
I have a few questions:

1. Can I avoid taking Metformin for now and just go with a diet and exercise?
2. Can anyone suggest to me a proper diet that would be beneficial for me?
3. Is it okay to fast?

I'm sorry if these questions sound absurd or rather basic. It's just that I am overwhelmed with the information I have seen thus far, and some of it has been contradictory. Please help, as I am kinda lost in this plethora of information.

Hi Krishen and welcome

I was in the same situation as you. Diagnosed t2 diabetic and prescribed metformin, statins and borderline blood pressure meds. I didn't want to go down that road unless necessary so did a bit of research.

Diagnosed t2 almost 5 years ago and have dealt with it with diet alone. Not drastic changes but significant enough to make a massive impact on my blood sugars/hba1c.

Thanks to forum members here and on many other forums I turned things around as so many others have. Check out this link to a video that might help.

The information in this post could be of use to you as someone newly diagnosed with T2

https://www.diabetes.co.uk/forum/th...i-put-my-type-2-diabetes-into-reverse.190579/

 

[jjraak]

Hi @krishk

Namaste.

Q in order.

Q. Yes, a good many preferred to do that.
Here in UK my doctor issued me with Metformin after DX.(diagnosis)
Some struggle with Metformin as it can upset the stomach and increase necessity to use toilet...like right NOW, type way.

Personally I found no issue taking it.
And as said by others, Metformin has quite a mild impact on the BG level

Q. They say you can't outrun a bad diet....
I exercised a lot more once DX..and it helped a lot.
But is it as effective as a diet ..?
I'd say no
Diet rules ..exercise does help though.

Q. Mmhh .recommended diet ...

I now choose to keep it simple.
I use low carb..higher fat diet. (better fats )

I found it very effective in getting me back to normal numbers.

And after some trial and error it came down to the basics of ..

Meat...that looks like meat
(As in not in a pre made dish or microwave meal)

Vegetables that look like vegetables.

And all cooked by me, with spices & herbs of my choosing.

Q. Fasting.
I really tried fasting..I really wanted to be able to do it...
but at around 24 hours I felt awful.

I tried a few times, but accepted it's not for me
However a good many on here have used it and thrive on it

So I'd say maybe give it a go ..
see if you can fast for a few extra hours..

You'll hear much of Windows of eating (8/16)
Much dominated by the time we spend sleeping.

Many won't eat before a certain time once awake...or won't eat after a certain time, before bed...or do both

Each version lengthens how long you 'fast'

As each day dawn's, traditionally, many break that overnight fast with...yep, break-fast....

Previously I would have had several meals each day breakfast, lunch, dinner...and some snacks..

Now I may have only one meal a day (OMAD)
Though often I will have 2 meals, the first one usually more of a snack size.

So basically I extend my fast as long as feel ok
Others may go the full day and not feel the need eat until hungry tomorrow.

I think the best way to approach this is to test what YOU feel comfortable with

Skip a meal...maybe push breakfast back an hour or two if possible. Eat your later meal at an earlier time

We all have our own habits & rituals and some pressures can be families or work based but find the things YOU can do.

I've seen it said ."eat when your hungry"
So try waiting until you ARE hungry ?
( If you 'think' your hungry, try a glass of water..see.if your still hungry after 30 mins )

I ended up surprised how effective that was.
And more then surprised at how far I could go on so little (some nuts in the morning, can see me through to my early evening meal )

But bear in mind this all came easier to me after many weeks & more of trial & error.

Which is the beauty of the forum.

When you ask a question, you definitely get ideas & opinions from those who have been RIGHT where you are now.

And maybe in amongst those ideas might just be the right way for YOU.

Good luck on your journey to a better way of eating.

 

[krishk]

Hi and welcome. Do try a diet approach to start with and that means keeping all carbs down and having fats and proteins in preference. Metformin ER/SR is a very safe drug with few problems. It's not a miracle cure but does help a bit with blood sugar. There are further drugs but see how you go with the improved diet and possibly Metformin. I see no reason to avoid fasting but I'm a bit of a sceptic but many do fast.

Dear Daibell, Thank you for your message. I have changed my diet for good (hopefully). I am not eating out, preparing meals myself, and eating mostly the following: pulses, vegetables, nuts, barnyard millet, and fruits. I have also started working out and going out for long walks. Hopefully, these two changes can do the trick. I also plan on including yoga and meditation in my routine down the line. Hopefully, I won't have to take the medicines. I appreciate your help a lot.

 

[krishk]

Many of us have done that. Ultimately it’s your choice.

The key is to reduce carbohydrates in your diet as all carbs turn to sugar in the blood. Simply put, try to stick to real, single ingredient foods - meat, fish, eggs, some dairy, above ground veg. Do that and you won’t go far wrong. The website https://www.dietdoctor.com/ is a good place to start. No need to take their paid options unless you particularly want to, you can get the information you need for free.

Yes. In fact it will be helpful. Check out Dr Jason Fung. He’s got a YouTube channel and has also written a few books - The Diabetes Code and the Complete Guide to Fasting are both recommended.

And welcome to the forum!

Dear Goonergal, Thank you for your message and a warm welcome. Unfortunately, I am a vegetarian, so meat is not a viable option for me. I am taking the following based on the glycemic index chart that I found online: Pulses, Fruits, Vegetables, Barnyard Millet, and Nuts. Will that be okay? I will check the mentioned website and the YouTube channel. Thank you for sharing. I appreciate your help

 

[krishk]

Hi Krishen and welcome

I was in the same situation as you. Diagnosed t2 diabetic and prescribed metformin, statins, and borderline blood pressure meds. I didn't want to go down that road unless necessary so did a bit of research.

Diagnosed t2 almost 5 years ago and have dealt with it with diet alone. Not drastic changes but significant enough to make a massive impact on my blood sugars/hba1c.

Thanks to forum members here and on many other forums I turned things around as so many others have. Check out this link to a video that might help.

The information in this post could be of use to you as someone newly diagnosed with T2

https://www.diabetes.co.uk/forum/th...i-put-my-type-2-diabetes-into-reverse.190579/.

Dear Debandez,

Thank you for the warm welcome!

That's quite encouraging; I'd like to stay away from meds as long as I can. I have changed my diet and have increased my physical activity as well. Which diet did you follow if I may ask? Hopefully, I will change things around as you did. Thank you for the boost in confidence and the shared link.

 

[Debandez]

Dear Debandez,

Thank you for the warm welcome!

That's quite encouraging; I'd like to stay away from meds as long as I can. I have changed my diet and have increased my physical activity as well. Which diet did you follow if I may ask? Hopefully, I will change things around as you did. Thank you for the boost in confidence and the shared link.

I used a blood glucose monitor to see which foods spiked me and which kept my blood sugars raised for an extended period of time. I adjust portion size or eliminated accordingly. I avoid potatoes, bread (unless very low carb) as they spike me. Rice and pasta as bs took hours to come back down. The obvious cakes biscuits and sweet stuff. I did myself a swaps list to give you an idea. Basically lowered my carb intake.

More on low carb here. A great site and one of my favourites - brilliant visuals:

https://www.dietdoctor.com/low-carb

You're already going in the right direction -)

 

[Pipp]

Unfortunately, I am a vegetarian, so meat is not a viable option for me.

Hello, @krishk.
You have been given some good advice already, but I wonder if , as you are vegetarian, the following article will be of use, if you want to eat low carb / keto diet..

https://www.healthline.com/nutrition/vegetarian-keto-diet-plan

Best wishes for your journey to better health. Do keep posting and let us know how you are getting on.

 

[Goonergal]

Dear Goonergal, Thank you for your message and a warm welcome. Unfortunately, I am a vegetarian, so meat is not a viable option for me. I am taking the following based on the glycemic index chart that I found online: Pulses, Fruits, Vegetables, Barnyard Millet, and Nuts. Will that be okay? I will check the mentioned website and the YouTube channel. Thank you for sharing. I appreciate your help

Hi there

It’s a bit harder to eat low carb/keto as a vegetarian but far from impossible. Check out the vegetarian part of DietDoctor: https://www.dietdoctor.com/low-carb/recipes/vegetarian

https://www.dietdoctor.com/low-carb/keto/vegetarian

And I’ll tag @Dr Snoddy

 

[krishk]

Hi @krishk

Namaste.

Q in order.

Q. Yes, a good many preferred to do that.
Here in UK my doctor issued me with Metformin after DX.(diagnosis)
Some struggle with Metformin as it can upset the stomach and increase necessity to use toilet...like right NOW, type way.

Personally I found no issue taking it.
And as said by others, Metformin has quite a mild impact on the BG level

Q. They say you can't outrun a bad diet....
I exercised a lot more once DX..and it helped a lot.
But is it as effective as a diet ..?
I'd say no
Diet rules ..exercise does help though.

Q. Mmhh .recommended diet ...

I now choose to keep it simple.
I use low carb..higher fat diet. (better fats )

I found it very effective in getting me back to normal numbers.

And after some trial and error it came down to the basics of ..

Meat...that looks like meat
(As in not in a pre made dish or microwave meal)

Vegetables that look like vegetables.

And all cooked by me, with spices & herbs of my choosing.

Q. Fasting.
I really tried fasting..I really wanted to be able to do it...
but at around 24 hours I felt awful.

I tried a few times, but accepted it's not for me
However a good many on here have used it and thrive on it

So I'd say maybe give it a go ..
see if you can fast for a few extra hours..

You'll hear much of Windows of eating (8/16)
Much dominated by the time we spend sleeping.

Many won't eat before a certain time once awake...or won't eat after a certain time, before bed...or do both

Each version lengthens how long you 'fast'

As each day dawn's, traditionally, many break that overnight fast with...yep, break-fast....

Previously I would have had several meals each day breakfast, lunch, dinner...and some snacks..

Now I may have only one meal a day (OMAD)
Though often I will have 2 meals, the first one usually more of a snack size.

So basically I extend my fast as long as feel ok
Others may go the full day and not feel the need eat until hungry tomorrow.

I think the best way to approach this is to test what YOU feel comfortable with

Skip a meal...maybe push breakfast back an hour or two if possible. Eat your later meal at an earlier time

We all have our own habits & rituals and some pressures can be families or work based but find the things YOU can do.

I've seen it said ."eat when your hungry"
So try waiting until you ARE hungry ?
( If you 'think' your hungry, try a glass of water..see.if your still hungry after 30 mins )

I ended up surprised how effective that was.
And more then surprised at how far I could go on so little (some nuts in the morning, can see me through to my early evening meal )

But bear in mind this all came easier to me after many weeks & more of trial & error.

Which is the beauty of the forum.

When you ask a question, you definitely get ideas & opinions from those who have been RIGHT where you are now.

And maybe in amongst those ideas might just be the right way for YOU.

Good luck on your journey to a better way of eating.

Namaste Jjraak,

Thank you for your detailed response. Your advice is really helpful. Based on what I read, I believe I am on the right track. I am eating whole meals cooked by myself. I am also paying attention to the glycemic index of the ingredients. At the moment, I am eating 2 meals a day and fasting for around 16 hours. I will see how far I can push it moving forward. I will try to get a blood sugar monitor to further control it - to know what works for me (based on the ideas I have received on the forum).

I am also exercising daily and going on long walks; I have in fact hired a personal trainer to keep me in check. This is going to be a long battle I presume but with the help of such a lovely community, I think I will get there. I can't thank this community enough. Thank you so much, Jjraak. Bless you!

 

[krishk]

I used a blood glucose monitor to see which foods spiked me and which kept my blood sugars raised for an extended period of time. I adjust portion size or eliminated accordingly. I avoid potatoes, bread (unless very low carb) as they spike me. Rice and pasta as bs took hours to come back down. The obvious cakes biscuits and sweet stuff. I did myself a swaps list to give you an idea. Basically lowered my carb intake.

More on low carb here. A great site and one of my favourites - brilliant visuals:

https://www.dietdoctor.com/low-carb

You're already going in the right direction -)

Thank you for the great advice. I have ordered a blood glucose monitor. I have already eliminated bread, rice, potatoes, and pasta from my diet. It wasn't easy to remove rice from my diet, but it had to be done. I have rarely indulged in sweets, so that won't be a problem. I am creating a list of things to follow, as I am getting advice from all the people here and from the resources suggested by them. Thank you for sharing this wonderful resource with me. I'm really grateful.

Thank you! Hopefully, I would be able to practice it all soon enough.

 

[krishk]

Hello, @krishk.
You have been given some good advice already, but I wonder if , as you are vegetarian, the following article will be of use, if you want to eat low carb / keto diet..

https://www.healthline.com/nutrition/vegetarian-keto-diet-plan

Best wishes for your journey to better health. Do keep posting and let us know how you are getting on.

Dear Pipp,

Thank you for your message. Yes, This forum is lovely with so many lovely and caring people. Thank you so much for the link. That is a great resource for me. Although, it does ask me to limit the legumes, fruits, and millet I had been eating. Moving forward, I will focus more on veggies. I don't smoke or drink, so that's nothing to bother about. I have a quick question though:

The article recommends not to indulge in Soda. I believe they are talking about soft drinks like Coca-Cola. Can I take normal soda from time to time?

Thank you so much! I will definitely keep posting my progress.

 

[krishk]

Hi there

It’s a bit harder to eat low carb/keto as a vegetarian but far from impossible. Check out the vegetarian part of DietDoctor: https://www.dietdoctor.com/low-carb/recipes/vegetarian

https://www.dietdoctor.com/low-carb/keto/vegetarian

And I’ll tag @Dr Snoddy

Yes, you are right. I am working on a diet that would work for me. Thank you for sharing the links. They are certainly helpful in creating the diet I am after. Thank you so much for the help. I appreciate it a lot.

 

[Debandez]

Thank you for the great advice. I have ordered a blood glucose monitor. I have already eliminated bread, rice, potatoes, and pasta from my diet. It wasn't easy to remove rice from my diet, but it had to be done. I have rarely indulged in sweets, so that won't be a problem. I am creating a list of things to follow, as I am getting advice from all the people here and from the resources suggested by them. Thank you for sharing this wonderful resource with me. I'm really grateful.

Thank you! Hopefully, I would be able to practice it all soon enough.

My blood glucose monitor was one of my best investments ever. I kept a food diary with all the results and it soon became apparent what my body was struggling with.

I have cauliflower rice. Spice it up when I feel like (jalapeño usually) it but usually just have it as is. Mixed in with my curry or chilli and honestly it tastes great. It looks like rice. And feels quite like it to be honest. Easy to prepare (I'm a bit lazy in the kitchen and buy 4 bags for @£2 from freezer section in Tesco or Iceland just use as and when - 4 minutes in microwave).

I eliminated bread to start with and don't eat that often even now. But I do like a slice of toast now and again. Homemade is easier than you think (again Diet Doctor recipes are great). I have just discovered Megga bread and it's my favourite online bread so far. Expensive but I freeze the bread when it arrives and just have a slice when I fancy it. Lasts a long time as only me eating it. They do great bread rolls too. Shop bought I like Hi-lo at 5g carbs a slice. I pair up with zero carb food eg scrambled eggs or cheese. And toast is always nice with melted butter. Just sharing what works for me, you will find your own way with the help of your blood glucose monitor.

I rarely indulged in sweets either before my diagnosis (which is why it came as such a shock).

This forum is wonderful isn't it?

 

[Mbaker]

Hi @krishk you do not have to take Metformin as a first resort, in my view this should be last. My best friends sister is a Pescatarian, who my wife and I helped put her Type 2 into remission on low carb vegetables, various fish and eggs. If you do not do fish then it might be more challenging in the long term from a whole food nutritional standpoint; relying on supplements is a risky long term strategy, as a species we have not seen a generation on these.

I would be wary as a Type 2 trying to resolve this condition with high carb foods as the alternative method, as you have to rely on pancreatic insulin.

 

[Pipp]

Can I take normal soda from time to time?

Hi @krishk
Some opinions are that the sweetners in diet versions of fizzy drinks are just as bad as the sorts that have sugar in them.
This article could be of interest to you.
https://www.diabetes.co.uk/diet-soft-drinks.html

I do still have some sugar free colas, like Pepsi Max, and sugar free tonic water. Sparkling mineral water, too. No more than one glass a day, usually. That is my personal choice. I drink, mainly, water, coffee without milk, or peppermint tea. I find these are all ok, and don’t spike blood glucose levels. I know that because I check my blood regularly. You will be able to see for yourself through testing.

 

[krishk]

My blood glucose monitor was one of my best investments ever. I kept a feed diary with all the results and it soon became apparent what my body was struggling with.

I have cauliflower rice. Spice it up when I feel like (jalapeño usually) it but usually just have it as is. Mixed in with my curry or chilli and honestly it tastes great. It looks like rice. And feels quite like it to be honest. Easy to prepare (I'm a bit lazy in the kitchen and buy 4 bags for @£2 from freezer section in Tesco or Iceland just use as and when - 4 minutes in microwave).

I eliminated bread to start with and don't eat that often even now. But I do like a slice of toast now and again. Homemade is easier than you think (again Diet Doctor recipes are great). I have just discovered Megga bread and it's my favourite online bread so far. Expensive but I freeze the bread when it arrives and just have a slice when I fancy it. Lasts a long time as only me eating it. They do great bread rolls too. Shop bought I like Hi-lo at 5g carbs a slice. I pair up with zero carb food eg scrambled eggs or cheese. And toast is always nice with melted butter. Just sharing what works for me, you will find your own way with the help of your blood glucose monitor.

I rarely indulged in sweets either before my diagnosis (which is why it came as such a shock).

This forum is wonderful isn't it?

I am yet to receive my BGM(blood glucose monitor). Although, I have already made a diary. Thus far, I have only written the food advice I have been given here and from the various recommended websites. I am planning to add everything I eat along with my body's reaction to it.

Cauliflower rice sounds nice. I am gonna give it a try. I had cauliflower today only, but it was made in Indian style with herbs and spices.

It's great that there are so many alternatives once you start looking. I am not taking bread of any kind. I used to eat Roti/Chapatti (Indian bread) but I have given that up as well. Basmati rice was my favourite dish that I had to give up, but no regrets. Currently, I am taking 2-3 spoons of cooked barnyard millet with Dal(pulses), vegetables, and lots of cucumber and tomatoes as a salad. I am also taking buttermilk/curd. This is mainly my lunch. For breakfast, I just have some fruits and nuts. I am trying to optimize it along the way.

The same with me, but now I know to a certain degree what were the causes behind it. I got overweight. I am not saying that we should fat-shame people, but we should definitely, out of love, ask them to lose weight for their own good. Apologies if I offend anyone with this.

Yes, It is fantastic. I just love the fact that people are ready to help others and are giving their precious time to save people's lives. I don't even think it is a pompous statement. You all are definitely saving lives. So, thank you!

Also, I watched the YouTube video that you have in your footnotes. It was quite lovely, full of information.

 

[krishk]

Hi @krishk you do not have to take Metformin as a first resort, in my view this should be last. My best friends sister is a Pescatarian, who my wife and I helped put her Type 2 into remission on low carb vegetables, various fish and eggs. If you do not do fish then it might be more challenging in the long term from a whole food nutritional standpoint; relying on supplements is a risky long term strategy, as a species we have not seen a generation on these.

I would be wary as a Type 2 trying to resolve this condition with high carb foods as the alternative method, as you have to rely on pancreatic insulin.

Hello Mbaker,

Thank you for your message. That's so good to hear. I don't eat fish but will try if I have no other option. Can I consume flax seeds or chia seeds as an alternative to fish for Omega3? I would also avoid taking supplements long-term. I am allergic to Vitamin B6 supplements for some reason.

I am trying to go low-carb to help my condition. I am making all sorts of lists and charts to help myself with the journey. I would love to resolve this issue with diet and exercise. Going the medicine route looks scary.