Tonya Palmer's Journal, 01 October 2015

Dont know if you like zucchini, but my wife makes zucchini noodles. Her body cant handle starches well. 

Carbs increase sugar in your system. you may want to try no pasta, breads, cereals, etc. for a while - increase the proteins and healthy fats like nuts or avocado or olive oil maybe. GOOGLE ketogenic diet and learn about insulin. 

Refined carbs are EVIL!! I am a sugar addict, and found to my surprise that when I started totally abstaining from sugar my cravings have gone away. This is such a blessing in my life! I have deleted bread pasta rice sugar potatoes and baked goods from my diet and my blood sugar and blood pressure have both improved. Good luck to you. 

IMO if you're on the path of becoming diabetic you should reduce your carbs far below 247. Cut out pasta and starchy foods, cut out sugar, corn syrup, and refined carbs (bread/white flour), if you have rice it should be brown rice. Eat adequate protein and healthy fats, be careful with eating processed foods. A ketogenic diet would suit your situation well if that's something you can stick to long term. But you can also have very good results exercising regularly, cutting out the things mentioned above, and maintaining a decent caloric deficit so you lose weight. I was pre-diabetic before I started a healthy lifestyle about 16 months ago and now my blood sugar level is great. Whole grain pasta is better than white pasta, but still should be limited amounts. Spaghetti Squash is a great substitute for pasta. 

In diabetic training they tell you to eat no more than 45g of carbs per meal, 3 meals a day. What worked for me was going on the Atkins Diet, less than 30g net carbs per day. It immediately lowered my blood glucose by 1/3. Pairing that with exercise brought my blood glucose in the normal range in about 6 months. I have allowed myself more carbs now as I'm no longer doing Atkins at the moment but still generally keep it under 200g net carbs per day. I have been declared to be a non-diabetic by my doctor. 

You have to make sure you get a well balanced diet, The GDA for an average adult is 2000 kcals, 45g protein, 230g carbohydrates, 90 g sugar, 70 g fat of which 20g saturated fats, 24g fibre and 6 g salt. So yes 247g carbs is way too high. I keep mine to below 200 a day. I was diagnosed type 2 diabetes last November and by changing my diet to keep within these limits, cutting my kcals to 1500 and increasing my exercise to ensure I got in at least 6000 steps a day, within 3 months I was back on track with normal glucose levels. I changed my bread from wholemeal to linseed and soya, eat only sweet potatoes now on the few occasions I have potato at all, brown rice, swapped almond milk for semi skimmed, upped my veggie portions, but generally cut my meal size. I got a great book called The Reverse Diabetes Diet which is full of great tips (It advocates a vegan diet but I didn't have to go that far, just adapted recipes to suit), another good guide is the GI Diet, Anthony Worral Thompson has a couple of very good books out as he was diagnosed pre diabetic You have to be single minded and strong, but hey it's your health on the line here and as is shown here it can be done, so good luck Tonya, you have lots of support, that's what we are about.  

yea I was wondering about the while grain pasta but when reading the label not much difference. Got to do this it scares me. My husband drives an 18 wheeler and I'm his professional rider, book keeper, maid, record keeper, broker caller dog watcher and so I sit alot. We try to get out at least twice a day without the pup and walk but with my bad foot that has been hard.We do not eat out, I have a crockpot, foreman grill, electric frying pan, toaster and a refriator and I do alot of cooking on the truck so that will help alot. I have been told by several people to take 1000mg of cinnamon a day and it would help alot but I'm easy to get heartburn so i wonder about that.  

Forgot to weigh today I was fall cleaning so tomorrow morning I will weigh. I quit weighing every week ans it seems i do better. Only gonna weigh the 1st. of the month and maybe the 15th. I just can weigh all the time I get to discouraged. 

My friend was put on a very moderate carb restriction for pre-diabetes: 75g carbs per meal separated by at least 4 hours. I think that is based on 3 meals pe day whicb is 225g per day so that would not be a huge stretch... I think he would get better results if he would  

....restrict his carbs even more! Sorry for the split comment & typos, not used to posting from my Kindle. 

Start reading up on low glycemic eating. For pasta -- definitely the 8 whole grains plus flax seed pasta is much better for you. So is buckwheat pasta. Learn to eat quinoa instead of rice -- but stay away from quinoa pasta which is high carb because it is mixed with rice flour. I have been eating low glycemic for several years and brought my fasting blood sugar and A1-C to normal. If you want to talk, message me.  

My husband is a type 2 and I'm boarder line. Every since we started the ketogenic diet (lchf) our suger has been perfect. He doesn't even have to take his meds. So anyway we get 20 to 40 carbs aday. Because carbs spikes your suger. Good luck on your decision.  

Cinnamon is very good for slowing sugar absorption, I usually add it to porridge. A sprinkling is all you need. Ginger might help if you get heartburn. 

IMO you have to limit the carbs - Keto would be the way to go - at least for the time being. Up the protein and good fat, NO refined carbs and limited fruit...You can do it!!! Good Luck! 

google low carb bread recipes. They use nut flours or coconut flours instead of wheat. Even whole grain will cause your sugar to rise. Youtube has some really good videos. The first one I made was using flax meal. Good Luck Tonya..... hugs...