Healthy Eating
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Prediabetes

Prediabetes

Hi I have just been diagnosed with prediabetes. I know I need to lose a good amount of weight and reduce my alcohol intake.

I have already started healthy eating and have lost 13lbs since 4th January but would like to know the best foods to really kick start my journey to reversing the likelihood of getting diabetes.

Additionally what alcoholic drink is the least harmful.

Many thanks in advance.

29 Replies
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red wine ..two glasses a day if u r a man and one if u r a woman.... but no alcoho i think is best... am on 4 cans of beer a day..so if you can do it let me know😐

losing 13 pounds in 3 weeks is i think a bit to fast..but i dont know how to advice you on that other then eat lots of fruit and veg..

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Many thanks. I have got a lot of weight to lose therefore it comes off quickly in the first few weeks. I am trying to eat more fruit and veg and have cut out ‘rubbishy’ foods such as chocolate and crisps. I miss my wine though 😞

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good that you cut out the rubbish.. i can understand how you feel about the wine, is this is something that you have to stop or just cut down on..

i dont know anything about prediabetes, i think i can still lose weight and still drink wine.. but if its the alcohol that is going to effect your condition then you have to stop...

i shouldn't be drinking at all...but a few cans do make me smile my worries away ... 😊

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Ah why is everything that’s lovely bad for you 😩

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i Googled prediabetes and my thinking was that you dont have a lot to worry about...if ofcouse you from now on you stay eating healthy and get down to a good weight for your body..

i also Googled wine benefits and wine calories.. theres some interesting reading.

i read that wine does not make you fat..but when you drink to much you make bad choices on what you eat...

its sounds funny as theres 125 calories in a glass of red wine.. but have a Google yourself and see what you think.. ☺

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The science is very interesting but inconclusive on weight gain. Effects are different between men and women, but if you are healthy a small amount of alcohol should be ok.

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Pitstop1a,

Has your doctor given you a list of what you can and can't eat/drink? Did he/she suggest that you count your carbs.? Have you been told to start an exercise routine (if you haven't already)? With some people, watching what you eat and exercise does help keep from becoming diabetic. For others, sometimes, a doctor has to add medication/pills with insulin shots once or twice a day if the diet and exercise doesn't help, unfortunately. Please let us know more updates when you can.

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I am joining a pre diabetes group. My doctor has referred me. I think you do exercise as well which should be interesting 😊 Though it might get motivate me! Haven't drank for a week and really wanted one tonight but am going to be good. My health is more important x

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That sounds great! I'm a type 1 diabetic and I never have alcoholic drinks because they can mimic a low blood sugar-- espcially, when on insulin shots.

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Hi Pitstop1a,

Welcome to the Healthy eating forum. I hope you'll enjoy participating here. Congratulations on losing 13 pounds since 4th January, that is a significant loss. Maybe have a look at the NHS Choices 'Healthy eating pages' (this forum is linked to NHS Choices), and a link is here:

nhs.uk/livewell/healthy-eat...

Also, Dr Michael Mosley has written quite a bit about diet and diabetes (including pre-diabetes) so maybe have a look online to find some resources that he has written.

Wishing you a great weekend.

Zest :-)

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Hi I’ve just had a look at the nhs choices and it’s very informative I will also have a look at Dr Mosley. I need all the help I can get. thank you x

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My sister had this and she has reversed it. She has reduced her portions and cut out all the junk and she looks and feels fabulous. I think she uses spray oil also and cooks more stews with meat and veg in.

As for the wine, I think you may have to give that up... think of it as it helping you, it’s a positive isn’t it?, you will be healthier for it and may even be able to go back for the odd glass eventually. It’ll be tough but worth it!, my sister drinks but not often and she is so pleased to not have to worry with diabetes anymore.😊

You’re doing really well so far by the looks of it. Don’t get defeated by what you can’t have as you’ll be able to have that again I’m sure.😊.

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Your sister sounds like she’s done amazingly. I have got masses of weight to lose so it’s going to take me a long time. But I will take each day at a time and see how I get on xx

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She’s still working hard at it. She’s lost 2 stone, that’s got her diabetes reversed but she still had a lot more to lose. Once you start losing it, your energy will increase and appetite decrease. You can do it!!😊😊. And yes, take each day at a time. These things can’t be rushed, it’s a change of lifestyle. Good luck 😊

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I was given the same diagnosis just over a year ago. But my doctor advises to lean toward food that was low in fat, sugar, and salt and stay away from anything high in the same.I was also asked to lose 10lbs and cut down drinking.

If you are not used to doing this sort of thing I would recommend caution. As you cut things out and start to eat healthier you'll need to adjust your portion size to avoid snacking.

Try making one adjustment at a time. First off I would try and cut down on the drinking and limit yourself to 14 units per week measured from Saturday to Friday. Try one or two nights a week and stay drink free the others. Then work on snacking and large portions. Make sure you eat at regular times and not too soon before going to bed.

Good luck.

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Thanks for the good advice. I have been good not snacking but it’s the sustaining it that’s going to be hard for me. I am going to just try and have a drink when I go out as a treat. X

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Take a look st Chris Kresser & Michael Mosley’s wensites that i’ve mentioned in previous posts.

Alcohol’s best avoided until you have your health condition well under control.

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Thanks for the advice x

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Hi, I had gestational diabetes which I controlled completely with diet... very little carbs, no sugar, max two portions of fruit a day, lots of veg and good quality meat and fish. If you do have carbs make sure they're good ones... brown rice for white rice etc. Some veg like carrots have very high carb content. Chickpeas and some other pulses have high carb content. You should have a max of 1 portion of carbs with each meal. There is a book you can get which tells you how much carbs are in everything. The good news is pre diabetes is reversible with a good diet and regular exercise 😀 there is a book too far around the middle which is great for losing weight.

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Thanks I might invest in that book x

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I would firstly keep a diary of what youre eating and drinking and slowly remove the foods that are not nutrious so that you dont crave those foods I would not consider the changes you make to be a diet but a lifestyle change with a view to keeping diabetes at bay theres lots of information on this site additionally if you dont workout consider walking for 20 minutes a day as a start good luck

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Hello Pitstop 1a

I have lost almost 7.5 stone by just cutting out cake/chocolate and reducing my fat intake and bread intake. I don’t drink so that was never a problem. I had a lot of weight to lose and you have started as I did, and I lost most of my weight in ten months. I started walking-a lot. I can’t run, or do the strenuous stuff because I have a dicky ticker, but if I can do it, anyone can. You have to want to lose weight to stick at it. For me, it was life changing and I plan to continue. I hope you are able to succeed. You will reap the rewards and be so much happier. And fitter! And, you will lose the prediabetes ticket. I am enjoying a certain chef’s (who lost 12 stone) TV programme and book at the moment as I’m always starving in the winter time! Good luck!

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Many thanks for your positive post. I am really determined to lose this weight once and for all this time!! I was diognosed with stage 2 hypertension as well as prediabetes and am on tablets so need to also think carefully about salt.

I do believe however this is the wake up call I’ve needed for so long. I have always been an all or nothing person and am now going to Learn about the word MODERATION haha xx

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When people who drink sat around thinking about it, do as i did and just don't take one!

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A work colleague had lot of help via diabetic nurse. She reads food labels very carefully. So many diet foods are low fat high sugar. Fruit is high sugar so avoid juice and limit amount of fruit eaten. . I don’t have problem, just overweight but find the recipes on diabetes association website very tasty. Look for sugar, corn syrup, fructose etc on labels and keep below 2 g per 100 g if possible. Worst offenders for me were ketchup and Heinz tomato soup.

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Please look at Forks over Knives website and sign up for their emails. Proven diet to reverse type two diabetes. Also look up Dr Esselstyn

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Whatagame has taken the words out of my mouth. Whole food plant based eating. Read the China Study (revised). Dr Esselstyn - yes! You may have to sit down and think exactly what a Whole Food Plant Based means - although forks and Knives is a good start. It means whole food, not refined food. Not processed food. Which cuts out free sugars, the wrong fats, other simple carbs and processed carbs like pasta and bread. etc etc. Sounds boring, but it's a great way of eating once you accept the change instead of fighting it. My 'sweeties' are now radishes and little tomatoes :-)

If you have any other stuff going on inside you,or inflammatory disease and so on, you'll find that it also disappears or reduces, esp if you add stuff like lots of turmeric.

Remember your doctor is not a nutritionist and is stuck and only able to dole out advice within a specified structure. He's also paid to give you pills. Mosley is ok - but remember he's a doctor shackled by the rules of his profession and always wants his scientific 'evidence'.

Amother edit - remember that WFPB eating is not vegan - they eat processed food.

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If you are like me and probably like many other people, it is not the wine itself that is the problem - it is the regular drinking of too much wine that is the problem. news.com.au/lifestyle/healt...

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Look up Dr Jason Fung. Type 2 is not always a chronic condition and is reversible by diet.

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