My First (Pre) Diabetic Thanksgiving

[frigilux]

I was diagnosed pre-diabetic in July. It was a real come-to-Jesus moment and since then I've been eating a diabetic's diet: No more than 140 grams of carbs per day, spread evenly over three smallish meals and two generous snacks. A recent A1C test showed me back at the high end of the normal range (5.4; six being the crossover point.) In other words, I'm one of the lucky ones who can control it (at least for awhile) with diet alone. Needless to say, I've changed what/how I eat permanently.

While I miss pasta, pizza, rice, potatoes, corn, homemade bread and sweets, none of them are worth crossing over into full-blown Type II diabetes.

I've learned to like low-carb mashed potatoes (made with cauliflower); low-carb rice (made with cauliflower) and low-carb potato salad (made with cauliflower---seeing the pattern, here, LOL?) I miss my homemade bread, but have made peace with the 40-calorie per slice high fiber version (Sara Lee's Delighful line of sandwich bread, hamburger and hot dog buns).

I have a treat before bed, usually a container of plain Greek yogurt with a spinkle of Fiber 1 cereal and a few berries; or sugar-free Jello with a spoon of whipped topping and a few berries. Also found a decent recipe for 'mousse' made with an 8-oz. pkg. of fat-free cream cheese, 2 teaspoons of powdered Crystal Light sugar-free drink mix, and a container of Cool Whip.

If anyone on a reduced-carb or diabetic diet has favorite recipes (or ideas) I'd sure appreciate them. They certainly don't need to be Thanksgiving-related. I'm looking for recipes for everyday meals.

Thanks in advance!

[this post was last edited: 11/3/2015-13:38]

 

[norgeway]

If I would

Eat like that...I wouldn't weigh 245 pounds!!!!

 

[brib68]

Hi Eugene--
My husband was also diagnosed as pre-diabetic several years ago, and has beat that back and gotten off all the meds through a combination of diet and exercise. He does CrossFit 4 days a week (not for everyone!) and tries to follow the Paleo diet (meat and veg, no grain, no dairy). That said, he is able to cheat now and then--pizza for instance. His dieting started out with things like you describe, sweet potatoes instead of regular, brown rice instead of white, that sort of thing. The Paleo diet came later, after he started with CrossFit--it's a big thing in their world. These days, if I'm having pasta and meat sauce, he has his meat sauce over something like steamed broccoli or sauteed squash. Burger salads are a big thing with him when we go out to a restaurant.

There tons of recipe websites for people who do Paleo, and a number of baking mixes on the market for paleo and/or gluten-free/grain-free. They use things like almond flour or coconut flour in place of wheat flour. Be aware that on Paleo, honey or agave is used a lot in place of sugar--consult your doctor about that, because I don't know that your body knows the difference, so it's probably just as dangerous.

Your doctor might be able to set you up with some diabetic cooking classes through a hospital or health-care group that might be free/covered by insurance. One of the things he learned in the beginning was about the Glycemic Index, which can help you learn which foods will do less spiking of your blood sugar.

Disclaimer: I'm not a doctor; I just have rubber gloves. Your mileage may vary. Member FDIC LS/MFT.

 

[lordkenmore]

Usual disclaimer: I'm not an expert. So what I say is "something to look into" not specific advice.

That said, I have been hearing talk about cinnamon potentially--note the potentially--being helpful. I met, in fact, a pre-diabetic a few months ago who was using cinnamon supplements of some sort as part of his plan.

The only minus is one cinnamon type--apparently the most common--can cause problems if taken in large doses.

A discussion of cinnamon, and the dangers of the common cinnamon, appear in this article:



Much more, of course, will turn up with a Google search.

 

[appnut]

Remember, any supplement or some such should be consulted with physician before using--like cinnamon. 

 

[washman]

Sorry to hear Frig

Dad has been diabetic for years, not sure what he has but he shoots himself with insuling 2x a day. He told me the agent orange in Vietnam screwed him up (along with skin cancer).

Thus I can't say diet wise anything that would help you. Dad pretty much eats as he always does but less as he is older, less active. He also keeps fun size candy bars around in case his sugar drops. He also tires easily and takes naps in the afternoon.

Sorry I can't offer much more than that.

What prompted you to get check out for this anyway?

 

[lordkenmore]

>Remember, any supplement or some such should be consulted with physician before using--like cinnamon.

Correction for what I said earlier: I don't mean to suggest by "look into" cinnamon that anyone should read one NPR article and then try self dosing. This is merely an idea that can be discussed with a doctor who is in a position to make specific recommendations.

Sorry for the confusion.

 

[warmsecondrinse]

Disclaimer: Mom is a retired R.D., so I grew up with this stuff, lol

Hiya,

First of all, doctors are notorious for being ill-informed about any kind of dietary modifications due to health status. Find yourself an R.D. (Registered Dietician). It's an R.N. level credential with an emphasis on chemistry and nutrition. IIRC, 'nutritionist' is a marketing term. More on that if you want

Barley has a very low glycemic index (25, I think) and makes a wonderful substitute for rice and potatoes. I actually have barley couscous in my fridge right now. Mother's Quick Cook only takes 10 minutes and is microwave friendly.

Check the gluten-free section of your supermarket. A lot of products have low glycemic indices as an accidental byproduct of being gluten free. However you must do the legwork and check each product 1 by 1.

Kashi brand products are good. However I've found that they consistently underestimated both cooking times and amount of water required for anything you heat.

Ceci (aka chic peas or garbanzo beans) are also a good option. they have almost as many uses as tofu has.

Atkins is your friend. Just be careful of their meal replacement bars. Some of them have a lot of soy, not a good thing for a guy. 1/day is ok, but personally I'd not go higher. Their protein drinks do not have soy, so they're safe. I like their meals. I match one with a separate package of whatever veggies are in the meal, combine both in a corningware dish and nuke until cooked.

Another tactic is to enrich your low-carb alternative with eggs or egg-beaters/egg whites. Add an egg to your cauliflower mashed potatoes.

An aside: If cholesterol is a concern, use 1 real egg for each 3 eggs' worth of egg-beaters.

Sorry this is so random, but I'm basically sleep0typing right now.

Let me know if you want me to clarify something, lol.

Jim

 

[frigilux]

Initially, I thought the answer to the pasta/rice/bread issue would be to eat whole wheat versions. Unfortunately, I found the number of carbs of those products to be very close to their white-flour counterparts. That's why I've eliminated pasta/rice and switched to Sara Lee Delightful bread. The grams of added fiber in the bread bring the net carb count down to about 7 grams per slice. It is a challenge keeping the carb count at or below 140 grams per day. I'd rather have vegetables, a slice of bread and some Greek yogurt and berries for dessert than to have a small portion of pasta/rice use up my carb allotment for a meal.

I've just begun to explore the glycemic load for various foods, which is also an important factor in how the insulin receptors respond to food. There is a lot to learn, that's for sure.

Ironically, I'd probably be able to eat some of the old favorites if I was injecting insulin...but pasta/rice/potatoes and I had a good run for several decades; I'd rather let those foods go than to deal with Type II diabetes.

On the plus side, I'm eating a much more balanced, healthy diet. In hindsight, I am horrified by the amount of carbs I was consuming every day. It's no wonder my insulin receptors became desensitized.

Thanks for your input, everyone! I'm Googling the subject like a madman, but it's also helpful to get ideas from the gang here.

 

[lordkenmore]

> In hindsight, I am horrified by the amount of carbs I was consuming every day. It's no wonder my insulin receptors became desensitized.

I doubt you are alone. This is probably what most people in America do. And it's even been approved by the government--think of that pyramid scheme that encouraged eating lots of grain-based foods. And keep in mind that most people would be reaching for the white bread, the white rice, etc when getting their grain group foods. Also let's not forget that the potato is a major vegetable, and may be the only vegetable ever sighted on some people's plates.

 

[warmsecondrinse]

I seem to remember reading somewhere that the skins of a scooped out baked potato have a much lower glycemic index than the potato as a whole potato. Top the skins with the non-carb condiment of choice and enjoy

 

[appnut]

I've been eating whole wheat pasta, brown rice, and whole wheat bread since fall 2001 and I have to have a minimum of 25g of fiber a day.  I largely bake with white whole wheat flour too and nobody can tell the difference in my cookies and cakes.  I think this approach for me has helped with my potential sugar issues. If I indulge in a small roasted red potato or two, I make sure I have beef to accompany it.  That helps the absorption of the iron in the beef.  My fiber & iron requirements fight each other and it's a balancing act from the time I get breakfast until I finish dinner. 

 

[filterflo58]

I'm pharmacist fighting the same battle, which can be won.
Do what everyone knows as lifestyle changes but most dont follow thru.
Carbs are the bad boys period...that being said if you stick to your guns your AiC will drop quickly esp with a little physical activity.Mine went from 6.2 to 4.0 in six months.good luck.