So I recently got my first ever routine blood test at the ripe old age of 30, and while everything was normal, my fasting glucose is uncomfortably high-normal, at 95 mg/dl. So I want to try to lower it some, though my doctor seems rather unconcerned.
I thought it would only be a matter of hopping online and looking at the recommendations, and that would be that. Problem is, there’s no consensus on anything! For every low carb recommendation, there’s a high carb (relatively) one. For every doctor who advocates a low glycemic index, there’s one who says it doesn’t matter. “Lots of fruits and vegetables” is a common recommendation, though according to others, you shouldn’t even eat fruit. And to bring this around full circle - WebMD says that a diabetic’s diet doesn’t differ from a regular diet at all! WTF? JUST TELL ME WHAT TO DO AND I’LL DO IT! ASLDFKh wa’oiwhga;kdslkhg ;ohlkdsagdsags;;;;nfd;lkjgfdskjgf;ldg
Ahem. Anyway, here’s the other thing - I’m not overweight. In fact, I’m quite thin; my BMI is 20.7, but every single glucose-lowering diet is geared towards losing weight. I cannot function on 1400 calories daily. Should I just eat egg whites 17 times a day? What do you guys do?
First of all, calm down. The reason why your doctor wasn’t concerned is because there isn’t anything to be concerned about. You’re not even close to diabetic. You’re not even PRE-diabetic. Of course, most people can stand to improve their lifestyle a bit, so maybe try reading up on pre-diabetes and take some of the advice there for people who are not yet diabetic but want to try to reduce their risks: http://www.diabetes.org/diabetes-basics/prevention/pre-diabetes/
That WebMD article is just saying is that diabetics should eat the same way that normal people SHOULD eat - not how normal people ACTUALLY eat. A diet of vegetables, whole grains, and lean meat won’t hurt anyone.
I apologize, I should have put some of my rampant paranoia in context.
Both of my parents are pre-diabetic, and from my research it seems that diabetes is not really a “threshold” type disease, but kind of a continuum, and your risk increases linearly with your blood glucose.
This study claims that people in my bracket have more than double the chance of progression to frank diabetes than someone below 85 mg/dl.
ETA: Another factor in my alarm is that I am very healthy. I could work out more, certainly. I could eat healthier, certainly. But I already do both and I don’t know what else I can change.
I’m not a doctor or a diabetic, but maybe you should just focus on removing processed foods from your diet. Only shop on and eat food from the perimeter of the grocery store. I never heard anybody who gave up preservatives and carbs say “I felt much better when I was filling myself with crap.”
In one of the stores near my house that includes ice ccream and popsicles. At the other store, one block further away than the previously mentioned store, the perimeter includes hard alcohol. I think I am going to take this advice.
Heh, you know, that rule of thumb always worked for me, but now that I think about it, my closest grocery store has remodeled and moved all the snacks and beverages to the perimeter. Well, allow me to modify myself–only shop in the produce, meat, deli, and bakery (if you must have bread).
The biggest change I made in my life when I was diagnosed as pre-diabetic was my eating habits. I used to eat tons of starchy carbs - mostly pasta. I limit that now…but the bigger change was balancing carbs with proteins.
Instead of a bowl of pasta and tomato sauce, have a bowl of pasta and meat sauce. It’s not as good for your blood sugar as not eating the pasta…but you’re not in danger really. A few minor tweaks may put you in your comfort zone.
For fruit - I used to eat a ton of apples…they’re my favorite fruit. Now, as a snack, I have a cheese stick and an apple.
Also, watch for hidden carbs. Beans are both a carb and a protein - you can’t use them to balance out other carbs typically. Beer has carbs. (But everyone needs a vice, right?)
Well, when I had gestational diabetes, I lowered my carb intake, and compensated with increased fat and protein. The big thing I found was always eat carbs with protein and fat and fiber is your friend. Bare carbs get processed quickly and raise blood sugar high and fast. Combining the carbs with other stuff slows the digestion so that the peak is not as high. Counter-intuitively (to me at least) this makes for lower average blood glucose for the same amount of carbs. Fiber especially gives your system something to keep busy with. Look for the list of diabetic free foods. They still have calories, but they don’t elevate blood glucose that much if eaten in the recommended quantities.
Vegetables are great, with nice carb free cheese sauces or butter. (cheddar, cream, butter melted together no fillers), as are nuts. Avocado is awesome.
Read ingredients and labels. Eschew corn syrup. Eat foods that are less processed and highly colored. Since you are not trying to lose weight, top them with flavorful add ons, like nuts or sauces.
And this one is big, exercise. just a bit, that can have a dramatic effect on blood glucose.
This is my advice, as well. I’m a type 2 diabetic. Within six months of first being diagnosed (and making dietary changes, as well as starting to take some oral meds), I had my blood sugar into a “normal” range. However, about 8 months ago, I started running regularly. My hemoglobin A1C number (a test which measures long-term blood sugar) has dropped about half a point – from what I understand, that’s roughly the equivalent of a 15-point drop on the “fasting” blood sugar scale.
How far do you run, and how frequently? I’ve started to work out every day now. I was already working out 3 days a week, but mostly resistance work and not a lot of cardio. I guess it’s time…
I started out by following the “Couch to 5K” program (which takes you from not running at all to being able to run a 5K in three months), though I’m sort of freelancing my way along now, mostly running, but mixing in a little walking, as well, to let me catch my breath.
I try to run three times a week. I had been running outdoors until the weather went to hell in late November – now, I run on a treadmill at the Y. I’ve been building up my running distance gradually; at this point, I’m running for about 3 miles per session (plus about another mile of fast walking). My near-term goal is to run in a St. Pat’s 5K in March.
Yep! I dropped about 10-15 points on my fasting glucose. I’m still borderline, but I’m on the good side of the line My fasting glucose is around 95 these days…I was about 105-110 before. My father is full diabetic, so I have the genetics for it…but some little changes seem to keep my doctor happy…and I trust him.
(and my research…)
Oh yeah…exercise is good too. If you crave candy or something…after a good workout, your body can process carbs really well. The only time I eat things like chocolate chip cookies is after a 5k.
obDisclaimer - IANAD…your mileage may vary…comments not valid in all states…poster is a celebrity impersonator…past performance is not an indication of future returns…sometimes “vine ripe” is a band name, not a statement of freshness…you’re on your own.
I’ve found a few units of injected insulin does wonders to my blood sugar, and nothing to my weight!
OK, that said, I agree with everyone else - fasting at 95 is nothing to worry about. But if you do want to get healthier, quit eating processed foods, and exercise. It doesn’t have to be horrible bad hard exercise. Walking for 30-60 minutes a day will do wonders.
I have to third, fourth, etc. the above recommendations. Just focus on vegetables, fruits, lean meats and whole grains (what you’re supposed) to eat), try not to eat many processed foods or foods with added sugars and your blood sugar should even out. If you have weight to lose, weight loss may be a side effect, but since that’s not a concern, I wouldn’t worry about it. Again, it doesn’t sound like you’re in danger of being diabetic, though everyone could use to work out and eat healthier.
Another personal anecdote: I was prediabetic. I did all the above and exercised more and lowered my blood sugar in about two weeks to normal levels. Weight loss happened, but I could definitely stand to lose a few pounds. But I think focusing on your health is more important than weight loss. Of course, it’s easy to say that as a mildly overweight woman.
Don’t forget that being stressed out can cause a glucose spike. Just taking the trip to the doctor and getting blood drawn can raise a fasted glucose reading. I really wouldn’t worry about it if all other factors are in-favor (excercise, normal weight, and decent diet). I suppose you could check your BG at home if you really want to keep tabs, but that seems like a lot of overkill.
Wow, two weeks? That’s phenomenal. I’ve been losing weight fairly steadily since starting to watch carbs/sugar, and I didn’t have an ounce to spare in the first place, hence this thread. It’s not even like I used to eat Hostess Cupcakes; I ate copious amounts of bread, rice, and pasta, thinking they were good for me.
Talk about a disease that needs an awareness campaign…
I actually witnessed a store manager explaining to an older woman who was complaining about the changing of product locations within the store so frequently, especially in the last year. The real, documented reason is because the more you’re disoriented the more likely you are to spend more money by virtue of just staying in the store longer. But he explained that hey were trying to avoid changing locations in the store in the future :rolleyes:.
Yeah, the thought had crossed my mind, at least so I could check progress once a month or so without paying for lab results every time. Unfortunately, the imprecision makes it moot; plus or minus 15 is okay for letting you know you critically need insulin or sugar, but I would be happy to go from 95 to 85 and it wouldn’t be sensitive enough to detect that.
That’s probably a good thing though - the prospect of sticking a needle in my finger makes me feel queasy. I honestly have no idea how people get used to that.
A diet of vegetables, whole grains, and lean meat won’t hurt anyone.
My fasting glucose is around 95 these days…I was about 105-110 before. My father is full diabetic, so I have the genetics for it…but some little changes seem to keep my doctor happy…and I trust him. 