Diet to prevent diabetes

[arzoo]

My recent fasting blood sugars came up quite close to the border of normal and the doc told me to cut on sugar and carbs, and take in more fiber.

The thing is, I eat white rice for lunch & dinner, or white bread for lunch, white rice for dinner. What I've noticed is that cutting the quantities really zap my energy and make me quite hungry often. I've also notice a bit of weight loss.

So, I'm hoping that you guys can help me with a few things:

1. does changing white rice & bread for whole wheat rice & bread provide any benefit?

This is a question because I was told by a diebetic patient this helps. However, when I checked regarding sugar levels and glycemic indices, it seemed that both white and whole wheat of bread and rice have similar values.

2. i understand how glycemic index works, however, it seems it's more of value per item. So I was told that limiting the index for a meal is good for blood sugar (to avoid big rushes). Knowing this, I know smaller meals and more meals are better than few, big meals.

My question is, if you eat many small meals spreadout, compared to few large meals but because you eat many times during the day, so that the total carbs and/or sugar for the whole day comes out the same, is there a difference between them? or an advantage for smaller frequent meals?

Another thing I want to ask is that I've been going through some diabetic menus and noticed that brown rice or whole wheat pasta is a part of the meals. With regards to the effects on blood sugar which should be taken/avoided more assuming same serving sizes - whole wheat bread, brown rice or whole wheat breat. I ask because the glycemic indice differ along with the carbs they carry so varying the load, like break has gi of 70 but about 12g carbs, while rice and pasta have lower gi levels but high grams of carbs.

3. on fiber, a friend previously told me that his nutritionist mentioned long time ago that fiber is good such that after taking 35g per day for a given day, things you eat after 35g your body absorbs less of what it eats by 20%. Is this true?

He told me this, because he says he can eat a bit more 'junk' on days he gots lot of fiber before so only 80% is absorbed.

4. so the last thing I would really like to know is how to keep a healthy weight (maintain it) & not hungry always, and still get enough grams of carbs to provide energy while reducing the bad carbs. hope for some suggestions. The thing is I'm on the average weight side, so I'm not into losing weight specially if it'll get me to be thin and unhealthy.

Sorry for the length and numeroud queries. I feel so ignorant, hope you guys dont mind and help out.

[princesslinda]

Whenever I eat bread, I choose a high fiber, low carb bread (Nature's Own, Double Fiber) and have only a slight rise in blood sugar. I can't tolerate white bread at all. I rarely eat bread. If i'm having rice, I only eat brown rice as it also has less effect on my blood sugar than white.

I eat 3 meals a day, making sure to have a decent bit of protein to keep me full longer. For snacks, i'll generally have a few almonds or some cheese.

[Alice]

Rice always sends my numbers up...of course, I take insulin...but keeping up with rice is like keeping up with sugar.

Rice is a food that many non-diabetics don't realize how many carbs are involved. It is a real surprise. If you must eat rice, just have a few bites...even better, be sure to measure out to say 1/4 cup. Or maybe 1/2 cup at most.

I agree that white or whole grain doesn't make a difference with carbs, but you may get a little extra fiber and texture with the whole grain.

[BlueSky]

.... I eat white rice for lunch & dinner, or white bread for lunch, white rice for dinner. What I've noticed is that cutting the quantities really zap my energy and make me quite hungry often. I've also notice a bit of weight loss .....
You won't find this in any of the diet books. But what you really need to do IMO is reduce the percentage of calories you get from carbs and increase the percentage of calories you get from fat. As long as total calories stays the same, your weight will be stable. But there will be a lot less upward pressure on your blood glucose. And you will find that you don't get so hungry. The loss of energy you get when you cut carbs is temporary. It goes away as soon as your body adjusts to a different source of energy. And you will most likely end up feeling a lot more energised than you feel now.

[xMenace]

Yes ... and exercise regularly.

[Ronin]

Hi Arzoo!

Welcome to the Diabetes Forums and the Pre-Diabetic forum. What I can infer from your post is that you have not been diagnosed as Pre-Diabetic, but your MD has indicated that your Fasting Blood Glucose values are approaching or slightly over 100 mg/dL. Is that a correct assesment?

Personally the white/brown argument is specious -- calories are calories, and carbohydrates are carbohydrates. However, both carbohydrate load and glycemic index do influence your Blood Glucose levels.

As to the drop in energy and weight: that is very normal whenever you make a dramatic change in your diet. This is why the Atkins/Bernstein folks always report dramatic instant results from their diets, but they rarely talk about the energy drain.

Overall shifting to a more healthy eating pattern is good for anyone. However, before you drive yourself crazy get more tests, in particular get an HbA1c test to determine what your moving average BG levels are (expressed in percent). This will tell you how your body is managing carb loads for the past 90 days. There are test kits avaiable in various places (I use the Biosafe which I get through Amazon.com) if your health insurane will not cover the test.

Also, let us know a bit more about you and your diet, habits, exercise so that we have a more complete picture.

[spinnb8]

i have rice all the time, and dont have problems with it, granted i dont eat uncle bens or whatever. long grain brown rice, and if your going to eat bread, pick up some sprouted grain bread like "ezekial". they have it in the frozen section at the health food store or sometimes at large grocery stores. its low glycemic, sliced a little thinner than regular bread, and one slice fills you up.
and it doesnt make my blood sugar go nuts.

[MJB]

Rice does a number on me, I've just given it up.

Wheat pasta I tolerate very well but day in day out I agree with Blue Sky. Eat more meat, cheese, fish and less bread, rice, potatoes. I use Metamucil capsules to keep my fiber up.

We are all different and you have to find out what foods work best for you.

[arzoo]

Thanks for all the responses guys, I've learned so much... keep 'em coming.

Just to clarify, my last lab came out 95, I think 100 is the border for non-diabetics. However, since there is a family history of diabetes (cousins, uncles and grandparents, though my parents and siblings don't have), I do have it checked once a year. Normally the figure comes out at 90 or below.

Also wanted to ask, fruits are sweet so in effect have sugar in them, are they to be avoided also? I've read that fruits are good even for diabetics. If so which ones to eat and which to avoid?

[Alice]

Eating sugar does not cause diabetes. Having said that, if there is a weight issue involved, then those empty calories need to be eliminated. But, the sugar does not directly cause diabetes. That's an old-wives tale.