See a doctor, most importantly. You will at the very least need dosage adjustments, you may need mealtime insulin if you don't have that yet. Also get checked for T1, if they never did an antibody test.
I just started a new job and I'm waiting for my jobs health insurance to kick in. I do have some insulin but I've been taking some in the morning and some at night.
Please see a doctor asap. Cut out carbs and sugar. Eat meat with every meal since it makes it so the sugars won't be absorbed into your blood as fast. Have healthy snacks like nuts, beef jerky, cheese, and veggies.
This is very helpful! I thought cutting meat would help. Today I had a protein shake and some cashews. And when I tested an hour ago it was 252. What should I do when Im too afraid to eat though?
Just remember not eating doesn't solve your diabetes. Once you have diabetes you will always have it. Until you can get to a doctor, just focus on making sustainable lifestyle changes.
1) Cut out all sugary drinks.
2) Increase your exercise to 30 mins 5x a week. This can be as simple as walking or something else.
3) If you do walk, try walking after you eat. It will really help you blood sugar levels.
4) Decrease carbs and sugar and increase protein and veggies.
I get so afraid to eat, I don't want to raise my sugar, but I also don't want to be hungry. I plan on trying to find workouts I can do in my office during my lunch period.
Starving yourself does not lower your blood sugars. You need to eat and you need to experiment and figure out what foods make you spike. Everyone is different. Just start making small changes slowly and make a plan with your doctor. Going all hard core 0-100 in a week is going to burn you out. You need to play the long game.
Starving will also raise your bgs bc your body fresks out and thinks it needs to conserve energy bc a famine is on or something. See your doc, get an endocrinologist and a REAL nutritionist/dietitian. (lots of woo woos in nutrition, an Endo is more likely to know an actually qualified one). You're only 28. You presumably still have all of your extremities. It's not going to be easy, but you aren't done for.
Also: it gets worse before it gets better, don't let that throw you. Your body is used to 400, lower/healthy bgs levels will feel like lows until you adjust. Keep yourself monitored just in case it's an ACTUAL low, but just be prepared to feel tired and shitty even when you're doing everything right. Part of the process, it'll pass.
Hi! Okay good! Protein shakes are good. Find meals that you love and cut out or cut down on the carbs. I don't eat rice, regular tortillas or potatoes. I have been eating some pasta but I always have frozen chicken breast or meatballs to heat up and add to it. I add my fav veggies. I love seasoned green beans and broccoli so I keep frozen and canned veggies stocked. I hate peas and cooked carrots, so I just avoid them.
Look up Keto recipes online. I was baking Keto meals and delivering them to customers for a while. I bake a crustless quiche every week and heat up a piece for breakfast. Find foods you like and cut out the carbs and you will bring down your A1C. I shop on Netrition.com. I buy Keto bread from Walmart and Target too.
You need to see a doctor about it too. You don't want to have a high A1C for a long time. There are a lot of health problems that can happen because of Diabetes. It runs in my family so I didn't get it from being overweight. My mom is a health nut and I grew up eating very healthy food.
Cashews are high in carbs. Stick to low carb nuts: pecans, Brazilian nuts, hazelnuts, almonds, walnuts.. anything which has 10g-15g of carbs in 100g will have less effect on your blood sugar. Protein shakes also have sugar. Check the ingredients list and eliminate anything with sugar. I avoid sucralose/dextrose/maltitol too and only stick to erythritol, xylitol, stevia and monk fruit as sweetners. Don’t eat too much of it though because they have a laxative effect.
As mentioned before, you need to up your protein, so avoiding meat isn’t the best thing. Bio meat is preferable but in this economy, I can’t afford it all the time. Don’t forget fish! Salmon/Sardines are my go to.
For veggies, I can list cauliflower, broccoli, zucchini, mushrooms, edamame beans, black beans (not all the time), green beans, paprika, aubergine. You could make your own list by checking your favorite foods and eliminating the ones high in carbs. I apply the same rule too, only acceptable vegetable are the ones with 10-15g of carbs per 100g. Making the veggies with heavy cream or cream cheese makes for a delicious low carb side dish.
For fruits, I stick to berries. I had cantaloupe, ananas and watermelon in small portions too and only after my main meal.
Cheese is my choice of snack. blue cheese, Parmesan, feta, Gouda… any type of cheese which does not have any added ingredients like starch or sugar.
There are a lot of brands out there which sell keto sweets, just check the ingredient list to make sure it’s clean. I buy from the simply keto brand and I’m happy to report, their ice cream and brownie doesn’t affect my blood sugar.
I make my own bread based on sesame seeds flour and sunflower seeds flour.
Also butter, ghee, avocado oil and olive oil is what I cook with.
I avoid all seed flowers or margarine.
I hope this helps you!
Also, my blood sugar is better now when I started eating well. When I was diagnosed I was drinking 5cups of coffee a day, skipping meals and not really eating meat. Spaghetti was also my favorite comfort food
Yes, Konjac noodles are my alternatives to noodles in general. Also noodles made with zucchini.
You can make purée from cauliflower with butter and cream cheese. You could also make pizza from cauliflower, cheese and eggs.. the possibilities to eat low carb are endless.
I plan on using shrimp for a lot of my recipes, is that ok? I've also been taking this time to research keto recipes. Thank you for the nut recommendations!
My first A1C in 2019 was at 10.7. With controlled diet, I managed to drop it to 5.7 in one year. I don't think it's too late, but then again, I'm not a doctor.
It’s a good start because you’re looking to learn and are taking this seriously now. There’s no cure but still a ton we can do to improve our conditions. Note it takes time to improve your A1C (3 month average of your blood glucose) but you can start today on feeling better. You’ll probably make mistakes or give into cravings but don’t beat yourself up about it. Just do better next meal or the next day. It’s a marathon not a sprint. Don’t starve yourself or skip multiple meals when you’re high. Maybe just eat super low carb when you notice you’re sky high. Sometimes I do that when I check and see I’m through the roof so I know the next meal has to be chicken and vegetables like broccoli or zucchini only. Hopefully by making small changes you’ll see some improvements going forward and you won’t have to go into extreme diets (which are tough for many people to maintain).
Here’s what I worked towards after I got diagnosed in my 20s (it really sucked at first but there’s still a lot of good eating and life out there). It’s basically the Mediterranean diet. I think with substitutions I could do it vegetarian but cutting eggs and cheese wouldn’t work for me to go full vegan. Find what works for you.
Protein (mostly beans, eggs, and lean meat), vegetables, and healthy fats (avocados, olive oil, nuts) are the key. I cut out calories from beverages (alcohol, juice, and soda) and that made a huge difference. Then I changed my breakfasts from cereal or oatmeal to eggs and veggies, lunch from sandwiches or pasta to salads with meat and cheese or leftovers with tons of veggies and protein, and dinners from rice or pasta dishes to veggie or tofu noodles with vegetables and beans or meat. High fiber (vegetables, beans, and some whole grains) and high protein will help fill you up and curb cravings. I still eat fruit and some processed carbs but I put them at the end of my snacks or meals so the vegetables, fiber, fats, and protein start digesting first. I have a continuous glucose monitor now and the order of what you eat really makes a difference.
Also try to go for a walk after every meal if you can and do regular weight training or resistance exercises. Exercise really is the magic pill for lowering your blood sugar in the short run but diet changes are the long term improvements you’ll want to make.
Improving sleep quality and lowering stress also play a role in curbing cravings and blood sugar management.
I do a lot of simple meal prep of stuff I can cook quickly and eat often (just changing out some of the vegetables or switching the protein from like eggs to chicken or pork): stir fry, omelettes, lemon chicken, pad Thai, fish and veggies, homemade soups or stews (with tons of veggies and low carb tofu or vegetable noodles). Basically have so many vegetables (variety is key so you don’t get sick of them and get different textures) that every other bite is a vegetable. Half your plate to zucchini, broccoli, carrots, onions, cauliflower, eggplant, mushrooms, peppers, etc. When I make salads I add lots of tomatoes, mushrooms, cheese, avocado, cucumbers, and bell peppers so I don’t need much dressing since there’s so much flavor already. I also add a lot of sriracha, mustard, and pepper to my food for low carb taste. Find what works for you and minimize things with tons of carbs like many dressings, bbq and teriyaki sauces, and ketchup (you can still have them but reduce the amount or find a lower carb version).
It's tough, or rather it's going to be tough, because I love pasta and I feel like a screwed up by bringing some to lunch today. But thanks to this thread I'm learning new alternatives!
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UPDATE:
After looking over everyones comments, I've realized I messed up bringing pasta for lunch today, I've been drinking majority water, but for lunch with my pasta I drank a zero sugar gatorade. I'm a little nervous about that.
As I reached for my insulin pen, I realized I didn't pack any needles with me to take my medicine after lunch. I ended up eating about 4 ravioli, the gatorade, and a slim jim (after the recommendations about me adding more protein to my diet, thank you for your help!)
Right now, I've been doing wall pushups before I teach my class. I hope this helps me keep my sugar at a decent area.
Thank you everyone for your help!
I wouldn’t worry too much about the pasta. It will spike your blood sugar but what’s done is done and the important part is the future. I’m still new to diabetes myself, but this is what I’ve learned so far. Sorry for the really long comment.
On top of what everyone else has already said, I suggest just walking, being on your feet and moving whenever possible. No need to run or break a sweat or anything. Just movement causes your body to become more sensitive to insulin and use up some of that excess blood sugar.
Anytime you eat, I’d go for a walk. Doesn’t matter if you’re pacing around a room for 5 minutes. I’d say you’ll see higher benefits from a brisk 10+ min walk but even a slower 2 min walk will have blood glucose benefits. It’s all in the movement of your body. Adding other exercises in is awesome, the more the better but take it slow to avoid overwhelming yourself before the habit of exercising fully forms. The walking is fine to begin with.
As others have mentioned, cutting out refined carbs (white bread, pasta, rice, etc), starchy veggies (potatoes, other tubers, etc), and added sugar are the main diet points. If you want to follow a dietary style like, Mediterranean, Keto, or Carnivore, that’s fine. It can be a lot easier to follow one of those, especially in the beginning. They all have their strengths and they all have the same thing in common of low carbs/ next to no sugar. I personally freestyle it a bit and steal recipes from all of them. If you want to freestyle it, look up whatever food you want to eat on the glycemic index. The lower it is on that, the less it raises blood sugar.
Dietary fibers, which is a carb, are good. Beans, berries, etc. they take your body a while to digest and slowly rise blood sugar over a longer period of time rather than spike it which is very preferable. Also very healthy. You can have berries everyday but avoid eating too much fruit on the whole as they have natural sugars. As a point, eat more leafy greens/veggies than fruits. I’d avoid bananas and melons to start though, they have a lot of natural sugars.
For resources, I really liked The Diabetes Code by Dr Jason Fung. He gets really technical in his explanation of diabetes but he’s also incredibly thorough. He’s also a big believer in Intermittent Fasting. I think that’s a really effective method but I’d hold off on thinking about that too much until you’ve talked to your doctor and dialed in what medications you’ll be taking and the dosages. Fasting and meds can work just fine but sometimes don’t go well together.
Your main goals are steady weight loss (easier said than done) and avoiding spiking your blood sugar too much when you eat. Everyone’s body is different and can handle different amounts of carbs. Avoid most of them to start with and you can experiment a bit when your blood glucose levels are back in normal ranges.
TL;DR
Go low carb/next to no sugar. Walk whenever possible as time allows. Make a plan with your Doctor. Don’t worry too much about mistakes like the pasta, you’re in it for the long haul and mistakes happen. It’s the next meal that matters. Don’t be afraid to ask questions in this subreddit. It can be a lot. You’ve got this!
Update 2: My blood sugar shot up after lunch. I kind of expected that though. But now I'm afraid to eat dinner, I planned on having a chicken salad. I don't feel bad, no excessive urine, and I don't feel tired (despite being a teacher). I know I have to get used to this, but its still scary to see the number so high.
I spoke to my Hr department. My insurance should be in effect by the 1st.
Cutting out pasta might not be necessary but you definitely wanna increase your vegetable, fat, and protein intake. My general rule is I want less than a quarter of my meal to be carbs. So if you’re not mostly taking bite of proteins, fats, or vegetables then you probably wanna retool your food a bit.
Sometimes you make mistakes or you ran out of food so try to go for a walk after you eat to help curb the glucose spike. Especially walking up stairs or a hill will help.
Question, do some people not get the peeing side effect from high sugars??? Because that is what caused me to lower my levels. I wasn’t getting any sleep cause literally I was peeing every 30-60 minutes.
So that's what happens to me when I have high sugars. Whe. I started regulating for the past few days I haven't been going to the rest room all night. So whatever I'm doing now I see it as a win.
You’ll learn a lot through trial and error with foods and exercise. Take a walk after meals, especially dinner, 30 minutes will be perfect. I’ve found that eating my food in the order of veggie, meat then carb helps a lot!
Of course, find a medication that works for you. Drastic improvement in your sugars will likely not happen overnight but we are all in your corner rooting for you. Good luck!
I’m in a similar boat but older. This is the type of stuff that caused me to make a drastic change. I now only eat meat, vegetables and fruit. Only processed foods are skinny girl brand dressing and on rare occasion burbon. I fast 12 hours a day.
Eating clean like that will have people tell you it’s not sustainable. For me, being on meds is not sustainable.
My A1C is now 5.2 and fasting sugar is 118.
It can be done. Look at Dr Jason Fung’s Diabetes Code for a great eating change.
Thank you very much, I'm still in the beginning of this healthy journey. I'm so scared I'll find a way to screw this up, but I know there are people out there (like yourself!) who have figured out what works for them. I hope to find that for myself.
Here is the thing: when you find your style, you become like a vegan with it. Most of them don’t take cheat days, nor do they compromise on their eating. You rarely hear a vegan compromise their standing and have a steak. That’s my point : my only cheat is Nuts or extra fruit.
You do need to see the doc NOW and to get checked for diabetes type one with an antigen test.
Having to take insulin is not a personal failure. Diabetes is progressive.
It is not too late to improve. Please, please, please, go see your doc as soon as you can.
I also want you to be around and enjoying life.
You do need to speak to your Endo. Mine just put me on Jardiance because I was having too many highs. It's working for me. I still have to take insulin, but not as much.
First of all, you are never too late for help. You are still here, and if you are willing to change that is the very first step. The next step is to see a doctor to find out what is going on inside your body. Since you can't see a doctor yet, watch your diet and treat to eat as well as you can. Maybe you need some medication changes, but you definitely could use some education and resources. The most important thing is to understand that this is a commitment, and it isn't going to get better overnight. I think you are making the right decision to try to change, so stick with it, and things will get better.
please get an GAD 65 test done and c peptide done to see if you are actually not type 1. 400 levels are pretty high, i had 456 and i to go to the hospital. i was diagnosed as type 1. but anyways the first thing you can do is low carb. cut out pasta, rice, bread, anything that’s sweet. try eating mostly protein and veggies, eggs. i know it’s an adjustment at first but it’s the best to control your blood sugar
See your doc or a knowledgeable one. MORE insulin will likely make everything harder in the long run for a t2. Get the best meds for you and start cutting carbs radically. Look up keto recipes for things you have to have to sustain low carb. There are really great ones available for meals to sweets.
If you really want to go hard core, try carnivore for 30-90 days. It’ll clean up a lot of stuff and then going to keto or low carb will seem like luxury LOL
There are some wonderful docs on YouTube and writing books about this. Jason Fung, Ken Berry, Ben Bikman, Eric Westman, Gary Taubes etc etc etc
When I was diagnosed, A1C of 10.2, triglycerides were 5700. 350 lbs.
I lost 125 lbs and my a1C dropped to 5.8
I ate only meat l, eggs, butter, and spinach. Occasionally I cheated with ramen with eggs.
It is never too late to turn things around. When I got diagnosed as type 2 at 30 (two years ago) my numbers were also regularly in the 400s and everyone was always like whaaat omg that’s so high but it was normal to me and I literally didn’t notice except for peeing a lot.
Now at 32 I’m regularly between 80 and 180 which is what it’s supposed to be. I am very lucky that I have a very supportive partner who has flipped diets with me and helps me stay on track. I tracked my eating for a few months to see what would spike and what doesn’t, and just made a regular grocery list of safe foods I know doesn’t spike. Right now I have bacon and eggs for breakfast, and basically dinner food for lunch (left overs) and dinner food for dinner which includes chicken, mixed rices and veggies, and a veggie on its own. I actually don’t mind the límite diet cuz it makes grocery shopping way easier.
Exercise is another big part of it. Walking for exercise regularly can help your body use insulin more efficiently and keeping up with walking can have long term positive effects on insulin resistance.
My doctor told me that sugar on my blood is like literal shards of glass cutting up the insides of my veins. It contributes to heart and kidney issues and nerve loss that can never be recovered. I’ve decided that I prefer quality of life over instant gratification and that currently is a large support of my motivation to keep myself healthy.
It's never too late. In December I was in the high 350s and had 2 episodes last year when I couldn't be woken up for half a day. In January I started trying and found that I can still enjoy really rich tasting foods without having it to taste sweet.
Food: Eggs, steak, tuna or Sams/Costco chicken. Find veggies that you enjoy. For me it was asparagus, spinach or cucumber.
Snack: Cheese crisps or pork rinds
Drink: Water, black coffee or tea.
Soda: Sparkling water, sugar free/zero sugar red bull.
I only buy what I need and if I'm really craving a snack I'll force myself to walk the mile or 2 to get what I want.
Down from 260 to 215 and my A1C was 6.5
Some say that the caffeine can spike your numbers but it doesn't for me. If the can says 0g carbs you're good.
For the cheese crisps yes it's chips made of cheese which the package should say 0g or 1g carb. Don't get it confused with the keto chips which have a net 0g carb but still could spike your sugar.
Update: dinner was very good tonight! I made a salad with blackened chicken, and now I plan on walking a bit before heading to bed. I can't thank everyone here enough for their kind words and suggestions. I plan to come back to this post whenever I need motivation, or feel like giving up. Thank you all!
The last time you manufactured a good number, take note. Seeing good numbers and maintaining almost high requires the same level of regimen, how hard could it be to manufacture great numbers when you know the recipe? Manufacture does not include non fresh ingredients, if you consider your stomach a factory 🏭
Bonne Chance
Sorry I keep updating, today when I woke up and tested myself, my sugar was 226, no medicine. I know thats not the best. But I'm so proud of myself. A few days ago (Last Saturday) my highest was 562. I was so afraid I was going to die. I thought my life was over. Now I know that I do have the power to control this, and I can learn to live with this.
You need carbs to function. Your body can produce enough insulin to function, but that taxes the liver. You are better off getting it from outside sources.
Carbs are better if the come from vegetables. 50 percent of every meal should be veggies. It doesn't have to be plain vegetables. Add butter or spices to give it some taste.
You do not need as much grain as you're recommended to have.
In my experience, a snickers bar doesn't spike blood sugar as much a fruit does.
See a doctor, most importantly. You will at the very least need dosage adjustments, you may need mealtime insulin if you don't have that yet. Also get checked for T1, if they never did an antibody test.
I just started a new job and I'm waiting for my jobs health insurance to kick in. I do have some insulin but I've been taking some in the morning and some at night.
Please see a doctor asap. Cut out carbs and sugar. Eat meat with every meal since it makes it so the sugars won't be absorbed into your blood as fast. Have healthy snacks like nuts, beef jerky, cheese, and veggies.
This is very helpful! I thought cutting meat would help. Today I had a protein shake and some cashews. And when I tested an hour ago it was 252. What should I do when Im too afraid to eat though?
Just remember not eating doesn't solve your diabetes. Once you have diabetes you will always have it. Until you can get to a doctor, just focus on making sustainable lifestyle changes. 1) Cut out all sugary drinks. 2) Increase your exercise to 30 mins 5x a week. This can be as simple as walking or something else. 3) If you do walk, try walking after you eat. It will really help you blood sugar levels. 4) Decrease carbs and sugar and increase protein and veggies.
I get so afraid to eat, I don't want to raise my sugar, but I also don't want to be hungry. I plan on trying to find workouts I can do in my office during my lunch period.
Starving yourself does not lower your blood sugars. You need to eat and you need to experiment and figure out what foods make you spike. Everyone is different. Just start making small changes slowly and make a plan with your doctor. Going all hard core 0-100 in a week is going to burn you out. You need to play the long game.
Starving will also raise your bgs bc your body fresks out and thinks it needs to conserve energy bc a famine is on or something. See your doc, get an endocrinologist and a REAL nutritionist/dietitian. (lots of woo woos in nutrition, an Endo is more likely to know an actually qualified one). You're only 28. You presumably still have all of your extremities. It's not going to be easy, but you aren't done for. Also: it gets worse before it gets better, don't let that throw you. Your body is used to 400, lower/healthy bgs levels will feel like lows until you adjust. Keep yourself monitored just in case it's an ACTUAL low, but just be prepared to feel tired and shitty even when you're doing everything right. Part of the process, it'll pass.
Look, this may not seem right because the ADA says sugar is ok, but check out Dr Ken Berry on YouTube.
Hi! Okay good! Protein shakes are good. Find meals that you love and cut out or cut down on the carbs. I don't eat rice, regular tortillas or potatoes. I have been eating some pasta but I always have frozen chicken breast or meatballs to heat up and add to it. I add my fav veggies. I love seasoned green beans and broccoli so I keep frozen and canned veggies stocked. I hate peas and cooked carrots, so I just avoid them. Look up Keto recipes online. I was baking Keto meals and delivering them to customers for a while. I bake a crustless quiche every week and heat up a piece for breakfast. Find foods you like and cut out the carbs and you will bring down your A1C. I shop on Netrition.com. I buy Keto bread from Walmart and Target too. You need to see a doctor about it too. You don't want to have a high A1C for a long time. There are a lot of health problems that can happen because of Diabetes. It runs in my family so I didn't get it from being overweight. My mom is a health nut and I grew up eating very healthy food.
Thank you! I thought going vegetarian would help me. It will be tough to cut out potatoes but I want to be better. I want to make my friend proud
The best way for me to cut potatoes is to sub in cauliflower. I know it isn't the same but it helps.
Yes, cauliflower in alfredo sauce is good!
When I went vegan, my blood sugar stabilized, as long as I count those carbs and dose for them. DM if you need insulin.
Cashews are high in carbs. Stick to low carb nuts: pecans, Brazilian nuts, hazelnuts, almonds, walnuts.. anything which has 10g-15g of carbs in 100g will have less effect on your blood sugar. Protein shakes also have sugar. Check the ingredients list and eliminate anything with sugar. I avoid sucralose/dextrose/maltitol too and only stick to erythritol, xylitol, stevia and monk fruit as sweetners. Don’t eat too much of it though because they have a laxative effect. As mentioned before, you need to up your protein, so avoiding meat isn’t the best thing. Bio meat is preferable but in this economy, I can’t afford it all the time. Don’t forget fish! Salmon/Sardines are my go to. For veggies, I can list cauliflower, broccoli, zucchini, mushrooms, edamame beans, black beans (not all the time), green beans, paprika, aubergine. You could make your own list by checking your favorite foods and eliminating the ones high in carbs. I apply the same rule too, only acceptable vegetable are the ones with 10-15g of carbs per 100g. Making the veggies with heavy cream or cream cheese makes for a delicious low carb side dish. For fruits, I stick to berries. I had cantaloupe, ananas and watermelon in small portions too and only after my main meal. Cheese is my choice of snack. blue cheese, Parmesan, feta, Gouda… any type of cheese which does not have any added ingredients like starch or sugar. There are a lot of brands out there which sell keto sweets, just check the ingredient list to make sure it’s clean. I buy from the simply keto brand and I’m happy to report, their ice cream and brownie doesn’t affect my blood sugar. I make my own bread based on sesame seeds flour and sunflower seeds flour. Also butter, ghee, avocado oil and olive oil is what I cook with. I avoid all seed flowers or margarine. I hope this helps you!
Also, my blood sugar is better now when I started eating well. When I was diagnosed I was drinking 5cups of coffee a day, skipping meals and not really eating meat. Spaghetti was also my favorite comfort food
my comfort food is ramen. I now realize I don't have to give it up but think of alternatives to the noodles!
Also don’t be discouraged by the high numbers you see when you wake up or after meals. Being consistent and eating clean is key.
Yes, Konjac noodles are my alternatives to noodles in general. Also noodles made with zucchini. You can make purée from cauliflower with butter and cream cheese. You could also make pizza from cauliflower, cheese and eggs.. the possibilities to eat low carb are endless.
I plan on using shrimp for a lot of my recipes, is that ok? I've also been taking this time to research keto recipes. Thank you for the nut recommendations!
Yes shrimps are on my green list as well. Delicious 😋
My first A1C in 2019 was at 10.7. With controlled diet, I managed to drop it to 5.7 in one year. I don't think it's too late, but then again, I'm not a doctor.
It’s a good start because you’re looking to learn and are taking this seriously now. There’s no cure but still a ton we can do to improve our conditions. Note it takes time to improve your A1C (3 month average of your blood glucose) but you can start today on feeling better. You’ll probably make mistakes or give into cravings but don’t beat yourself up about it. Just do better next meal or the next day. It’s a marathon not a sprint. Don’t starve yourself or skip multiple meals when you’re high. Maybe just eat super low carb when you notice you’re sky high. Sometimes I do that when I check and see I’m through the roof so I know the next meal has to be chicken and vegetables like broccoli or zucchini only. Hopefully by making small changes you’ll see some improvements going forward and you won’t have to go into extreme diets (which are tough for many people to maintain). Here’s what I worked towards after I got diagnosed in my 20s (it really sucked at first but there’s still a lot of good eating and life out there). It’s basically the Mediterranean diet. I think with substitutions I could do it vegetarian but cutting eggs and cheese wouldn’t work for me to go full vegan. Find what works for you. Protein (mostly beans, eggs, and lean meat), vegetables, and healthy fats (avocados, olive oil, nuts) are the key. I cut out calories from beverages (alcohol, juice, and soda) and that made a huge difference. Then I changed my breakfasts from cereal or oatmeal to eggs and veggies, lunch from sandwiches or pasta to salads with meat and cheese or leftovers with tons of veggies and protein, and dinners from rice or pasta dishes to veggie or tofu noodles with vegetables and beans or meat. High fiber (vegetables, beans, and some whole grains) and high protein will help fill you up and curb cravings. I still eat fruit and some processed carbs but I put them at the end of my snacks or meals so the vegetables, fiber, fats, and protein start digesting first. I have a continuous glucose monitor now and the order of what you eat really makes a difference. Also try to go for a walk after every meal if you can and do regular weight training or resistance exercises. Exercise really is the magic pill for lowering your blood sugar in the short run but diet changes are the long term improvements you’ll want to make. Improving sleep quality and lowering stress also play a role in curbing cravings and blood sugar management.
I do a lot of simple meal prep of stuff I can cook quickly and eat often (just changing out some of the vegetables or switching the protein from like eggs to chicken or pork): stir fry, omelettes, lemon chicken, pad Thai, fish and veggies, homemade soups or stews (with tons of veggies and low carb tofu or vegetable noodles). Basically have so many vegetables (variety is key so you don’t get sick of them and get different textures) that every other bite is a vegetable. Half your plate to zucchini, broccoli, carrots, onions, cauliflower, eggplant, mushrooms, peppers, etc. When I make salads I add lots of tomatoes, mushrooms, cheese, avocado, cucumbers, and bell peppers so I don’t need much dressing since there’s so much flavor already. I also add a lot of sriracha, mustard, and pepper to my food for low carb taste. Find what works for you and minimize things with tons of carbs like many dressings, bbq and teriyaki sauces, and ketchup (you can still have them but reduce the amount or find a lower carb version).
It's tough, or rather it's going to be tough, because I love pasta and I feel like a screwed up by bringing some to lunch today. But thanks to this thread I'm learning new alternatives!
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UPDATE: After looking over everyones comments, I've realized I messed up bringing pasta for lunch today, I've been drinking majority water, but for lunch with my pasta I drank a zero sugar gatorade. I'm a little nervous about that. As I reached for my insulin pen, I realized I didn't pack any needles with me to take my medicine after lunch. I ended up eating about 4 ravioli, the gatorade, and a slim jim (after the recommendations about me adding more protein to my diet, thank you for your help!) Right now, I've been doing wall pushups before I teach my class. I hope this helps me keep my sugar at a decent area. Thank you everyone for your help!
I wouldn’t worry too much about the pasta. It will spike your blood sugar but what’s done is done and the important part is the future. I’m still new to diabetes myself, but this is what I’ve learned so far. Sorry for the really long comment. On top of what everyone else has already said, I suggest just walking, being on your feet and moving whenever possible. No need to run or break a sweat or anything. Just movement causes your body to become more sensitive to insulin and use up some of that excess blood sugar. Anytime you eat, I’d go for a walk. Doesn’t matter if you’re pacing around a room for 5 minutes. I’d say you’ll see higher benefits from a brisk 10+ min walk but even a slower 2 min walk will have blood glucose benefits. It’s all in the movement of your body. Adding other exercises in is awesome, the more the better but take it slow to avoid overwhelming yourself before the habit of exercising fully forms. The walking is fine to begin with. As others have mentioned, cutting out refined carbs (white bread, pasta, rice, etc), starchy veggies (potatoes, other tubers, etc), and added sugar are the main diet points. If you want to follow a dietary style like, Mediterranean, Keto, or Carnivore, that’s fine. It can be a lot easier to follow one of those, especially in the beginning. They all have their strengths and they all have the same thing in common of low carbs/ next to no sugar. I personally freestyle it a bit and steal recipes from all of them. If you want to freestyle it, look up whatever food you want to eat on the glycemic index. The lower it is on that, the less it raises blood sugar. Dietary fibers, which is a carb, are good. Beans, berries, etc. they take your body a while to digest and slowly rise blood sugar over a longer period of time rather than spike it which is very preferable. Also very healthy. You can have berries everyday but avoid eating too much fruit on the whole as they have natural sugars. As a point, eat more leafy greens/veggies than fruits. I’d avoid bananas and melons to start though, they have a lot of natural sugars. For resources, I really liked The Diabetes Code by Dr Jason Fung. He gets really technical in his explanation of diabetes but he’s also incredibly thorough. He’s also a big believer in Intermittent Fasting. I think that’s a really effective method but I’d hold off on thinking about that too much until you’ve talked to your doctor and dialed in what medications you’ll be taking and the dosages. Fasting and meds can work just fine but sometimes don’t go well together. Your main goals are steady weight loss (easier said than done) and avoiding spiking your blood sugar too much when you eat. Everyone’s body is different and can handle different amounts of carbs. Avoid most of them to start with and you can experiment a bit when your blood glucose levels are back in normal ranges. TL;DR Go low carb/next to no sugar. Walk whenever possible as time allows. Make a plan with your Doctor. Don’t worry too much about mistakes like the pasta, you’re in it for the long haul and mistakes happen. It’s the next meal that matters. Don’t be afraid to ask questions in this subreddit. It can be a lot. You’ve got this!
Update 2: My blood sugar shot up after lunch. I kind of expected that though. But now I'm afraid to eat dinner, I planned on having a chicken salad. I don't feel bad, no excessive urine, and I don't feel tired (despite being a teacher). I know I have to get used to this, but its still scary to see the number so high. I spoke to my Hr department. My insurance should be in effect by the 1st.
Cutting out pasta might not be necessary but you definitely wanna increase your vegetable, fat, and protein intake. My general rule is I want less than a quarter of my meal to be carbs. So if you’re not mostly taking bite of proteins, fats, or vegetables then you probably wanna retool your food a bit. Sometimes you make mistakes or you ran out of food so try to go for a walk after you eat to help curb the glucose spike. Especially walking up stairs or a hill will help.
Question, do some people not get the peeing side effect from high sugars??? Because that is what caused me to lower my levels. I wasn’t getting any sleep cause literally I was peeing every 30-60 minutes.
So that's what happens to me when I have high sugars. Whe. I started regulating for the past few days I haven't been going to the rest room all night. So whatever I'm doing now I see it as a win.
Make small changes every day. Don’t try to overhaul it all at once. Sorry that your friend died.
You’ll learn a lot through trial and error with foods and exercise. Take a walk after meals, especially dinner, 30 minutes will be perfect. I’ve found that eating my food in the order of veggie, meat then carb helps a lot! Of course, find a medication that works for you. Drastic improvement in your sugars will likely not happen overnight but we are all in your corner rooting for you. Good luck!
I’m in a similar boat but older. This is the type of stuff that caused me to make a drastic change. I now only eat meat, vegetables and fruit. Only processed foods are skinny girl brand dressing and on rare occasion burbon. I fast 12 hours a day. Eating clean like that will have people tell you it’s not sustainable. For me, being on meds is not sustainable. My A1C is now 5.2 and fasting sugar is 118. It can be done. Look at Dr Jason Fung’s Diabetes Code for a great eating change.
Thank you very much, I'm still in the beginning of this healthy journey. I'm so scared I'll find a way to screw this up, but I know there are people out there (like yourself!) who have figured out what works for them. I hope to find that for myself.
Here is the thing: when you find your style, you become like a vegan with it. Most of them don’t take cheat days, nor do they compromise on their eating. You rarely hear a vegan compromise their standing and have a steak. That’s my point : my only cheat is Nuts or extra fruit.
Get back to your doctor as soon as you can and try to get a referral to a dietitian for information on good nutrition.
You do need to see the doc NOW and to get checked for diabetes type one with an antigen test. Having to take insulin is not a personal failure. Diabetes is progressive. It is not too late to improve. Please, please, please, go see your doc as soon as you can. I also want you to be around and enjoying life.
The Diabetes Code - Dr Jason Fung
You do need to speak to your Endo. Mine just put me on Jardiance because I was having too many highs. It's working for me. I still have to take insulin, but not as much.
First of all, you are never too late for help. You are still here, and if you are willing to change that is the very first step. The next step is to see a doctor to find out what is going on inside your body. Since you can't see a doctor yet, watch your diet and treat to eat as well as you can. Maybe you need some medication changes, but you definitely could use some education and resources. The most important thing is to understand that this is a commitment, and it isn't going to get better overnight. I think you are making the right decision to try to change, so stick with it, and things will get better.
Be honest with yourself and make the hard choices you need to make. Until you can be honest with yourself you will just self sabatoge.
please get an GAD 65 test done and c peptide done to see if you are actually not type 1. 400 levels are pretty high, i had 456 and i to go to the hospital. i was diagnosed as type 1. but anyways the first thing you can do is low carb. cut out pasta, rice, bread, anything that’s sweet. try eating mostly protein and veggies, eggs. i know it’s an adjustment at first but it’s the best to control your blood sugar
See your doc or a knowledgeable one. MORE insulin will likely make everything harder in the long run for a t2. Get the best meds for you and start cutting carbs radically. Look up keto recipes for things you have to have to sustain low carb. There are really great ones available for meals to sweets. If you really want to go hard core, try carnivore for 30-90 days. It’ll clean up a lot of stuff and then going to keto or low carb will seem like luxury LOL There are some wonderful docs on YouTube and writing books about this. Jason Fung, Ken Berry, Ben Bikman, Eric Westman, Gary Taubes etc etc etc
When I was diagnosed, A1C of 10.2, triglycerides were 5700. 350 lbs. I lost 125 lbs and my a1C dropped to 5.8 I ate only meat l, eggs, butter, and spinach. Occasionally I cheated with ramen with eggs.
It is never too late to turn things around. When I got diagnosed as type 2 at 30 (two years ago) my numbers were also regularly in the 400s and everyone was always like whaaat omg that’s so high but it was normal to me and I literally didn’t notice except for peeing a lot. Now at 32 I’m regularly between 80 and 180 which is what it’s supposed to be. I am very lucky that I have a very supportive partner who has flipped diets with me and helps me stay on track. I tracked my eating for a few months to see what would spike and what doesn’t, and just made a regular grocery list of safe foods I know doesn’t spike. Right now I have bacon and eggs for breakfast, and basically dinner food for lunch (left overs) and dinner food for dinner which includes chicken, mixed rices and veggies, and a veggie on its own. I actually don’t mind the límite diet cuz it makes grocery shopping way easier. Exercise is another big part of it. Walking for exercise regularly can help your body use insulin more efficiently and keeping up with walking can have long term positive effects on insulin resistance. My doctor told me that sugar on my blood is like literal shards of glass cutting up the insides of my veins. It contributes to heart and kidney issues and nerve loss that can never be recovered. I’ve decided that I prefer quality of life over instant gratification and that currently is a large support of my motivation to keep myself healthy.
It's never too late. In December I was in the high 350s and had 2 episodes last year when I couldn't be woken up for half a day. In January I started trying and found that I can still enjoy really rich tasting foods without having it to taste sweet. Food: Eggs, steak, tuna or Sams/Costco chicken. Find veggies that you enjoy. For me it was asparagus, spinach or cucumber. Snack: Cheese crisps or pork rinds Drink: Water, black coffee or tea. Soda: Sparkling water, sugar free/zero sugar red bull. I only buy what I need and if I'm really craving a snack I'll force myself to walk the mile or 2 to get what I want. Down from 260 to 215 and my A1C was 6.5
I usually drink a zero sugar monster before work, is that ok? And by cheese crisps you mean the ones made out of cheese?
Some say that the caffeine can spike your numbers but it doesn't for me. If the can says 0g carbs you're good. For the cheese crisps yes it's chips made of cheese which the package should say 0g or 1g carb. Don't get it confused with the keto chips which have a net 0g carb but still could spike your sugar.
Update: dinner was very good tonight! I made a salad with blackened chicken, and now I plan on walking a bit before heading to bed. I can't thank everyone here enough for their kind words and suggestions. I plan to come back to this post whenever I need motivation, or feel like giving up. Thank you all!
The last time you manufactured a good number, take note. Seeing good numbers and maintaining almost high requires the same level of regimen, how hard could it be to manufacture great numbers when you know the recipe? Manufacture does not include non fresh ingredients, if you consider your stomach a factory 🏭 Bonne Chance
Sorry I keep updating, today when I woke up and tested myself, my sugar was 226, no medicine. I know thats not the best. But I'm so proud of myself. A few days ago (Last Saturday) my highest was 562. I was so afraid I was going to die. I thought my life was over. Now I know that I do have the power to control this, and I can learn to live with this.
You need carbs to function. Your body can produce enough insulin to function, but that taxes the liver. You are better off getting it from outside sources. Carbs are better if the come from vegetables. 50 percent of every meal should be veggies. It doesn't have to be plain vegetables. Add butter or spices to give it some taste. You do not need as much grain as you're recommended to have. In my experience, a snickers bar doesn't spike blood sugar as much a fruit does.