Newbie Trying to Sort All This Out

[TexChem]

55 years old, male, 6'1, 245 pounds; diagnosed as Type 2 about 11 days ago. I realize you don't learn it all or even make great strides in eleven days, but I'm getting confused by what I read as it relates to what I can and "cannot" eat.

More backgroud in case it's helpful. High BP for the past 12 years. I have been a night-binging alcoholic for the past 12 years (do you think there's a connection - sheepish grin). Neuropathy (possibly from alcoholism) started about 3 years ago. First note of hi fasting BG was in 2004 or 2005. I avoided the issue and avoided the doctor and ate and drank as I pleased.

Last eleven days - no binging. Alcohol intake is down to 2 mixed drinks or two beers in the evening. Some days none. None would be the goal here.

Treatment for diabetes is oral Glumetza, 1000 mg with dinner. Will work up to 1000 mg with dinner and 1000 mg with breakfast.

Fasting BG and 1.5 hr post-meal BG's both are running in the 140 to 160 mg/dl range. Most times, the 90 minutes after dinner is lower than the morning-after fasting-reading. Not sure why or how that could be.

Here's my point of confusion. I've spent 11 days avoiding simple starches like they were the plague. No flour, no corn starch in foods, no bread, pasta, rice, potatoes, etc. Then about 4 days ago I went on the Amer. Diabetes Assn. site and few others and it appears that I need some whole-grain breads and dried beans in my diet? So then I bought whole-grain flour. Then I went to a glycemic index site and it said the stuff was "evil". So I gave the 5 pound bag to a friend.

Where do I find out what the heck I should eat and what I can eat in order to best manage this disease? No alcohol lectures (unless you just have to). I know it's bad for me and I'm making an effort to stop. What I think I need to know is what types of carbs are okay and what types do I steer clear of?

Just to give you more information than you'll probably need. My typical breakfast since diagnosis is plain (1.5% milkfat) yogurt mixed with strawberries or blueberries and sweetened a bit with Splenda - that, and a banana. Lunch is a salad, or tuna salad, or a vegetarian stuffed bell pepper. Dinner is 2 vegetables and mostly fish. Sometimes lean chicken in place of fish.

In the past 11 days, I've eaten more fruit than I have eaten cumulatively in the past 20 years. I eat bananas, grapes, pears, strawberries, melon, pineapple (canned in its own juice, but I drain off all the juice).

I'm pleased to find this location on the web and look forward to learning from your experiences. Any explainations of the diet pyramid, glycemic index, good carbs bad carbs, structuring a maintenance diet, sources of diet info, etc, will be greatly appreciated..

TexChem

[Evermont]

...Where do I find out what the heck I should eat and what I can eat in order to best manage this disease?...

You found the right place Tex, we'll help you out here. Dive in to the forums here and ask lots of questions! It's not like we all agree on everything here, but you certainly will get lots of great advice from people who know.

I posted recently about why "whole wheat flour" isn't as good as we are lead to believe. I'll add more on that topic later for you. It's great that you're taking this seriously now. Keep doing what you're doing. The learning will come soon enough given your motivation level.

Losing weight may be the most effective thing you can do for now along with eating right and exercise.

Welcome to DF!

[xMenace]

Welcome Tex.

Food is possibly the toughest part to get a handle on.

For starters, if you can't pick it or shoot it, you probably shouldn't eat it. That means anything processed. You have to be reasonable, but fast foods and processed foods are a big reason for this mess we're in.

Many type 2's go very low carb. I think the jury's still out on the long term benefits, but it's a regimine that's becoming much more accepted.

Your fruit is fine IMO. My rule is eat lots of fruit, but not a lot at once. I limit myself to one serving per meal/snack.

oh, our testers are the rule breakers. If it makes you go high, don't eat it or as much. Test!

[TexChem]

I failed to mention that I've started walking a mile on the treadmill daily. There's a gym in my apt bldg so it's pretty easy to do. I walk 5 minutes at a brisk pace to get to the gym. 20 minutes at about 120 steps a minute on an incline and then five minutes back to the apt. Heartrate during treadmill runs about 110 to 125. I guess this is good. I have not exercised since high school.

I actually don't think I will cease the treadmill any time soon. I have 90 minutes to "kill" after finishing dinner and taking my BG reading. There's not a lot to do, so the 45 minute break helps to fill that period of time.

Needless to say, I want to lose weight too so there's a second motivation to keep up the exercise.

BTW, thanks for the two encouraging greetings. I will keep asking questions and will do my best to listen to the answers....

[xMenace]

I failed to mention that I've started walking a mile on the treadmill daily. There's a gym in my apt bldg so it's pretty easy to do. I walk 5 minutes at a brisk pace to get to the gym. 20 minutes at about 120 steps a minute on an incline and then five minutes back to the apt. Heartrate during treadmill runs about 110 to 125. I guess this is good. I have not exercised since high school.

I actually don't think I will cease the treadmill any time soon. I have 90 minutes to "kill" after finishing dinner and taking my BG reading. There's not a lot to do, so the 45 minute break helps to fill that period of time.

Needless to say, I want to lose weight too so there's a second motivation to keep up the exercise.

BTW, thanks for the two encouraging greetings. I will keep asking questions and will do my best to listen to the answers....

Walking like that is the best thing you can do. Diabetes affects circulation. Excercise improves circulation.

Not only are we at a higher risk of heart problems, but the chances of any of us running into feet problems is ... too high. If you ever face that problem, this work will really help out.

[adiantum]

G'day TexChem, I'm glad you found us here, it's been the most supportive & informative experience I've had since being diagnosed.
Your going to get on top of this with that great attitude you have. I found a great improvement in both mental & physical well being when I got the BG down & took up walking.
My BG readings are always ok after 2x slices of wholemeal/wholegrain seeded bread. I use 97% fat free mayo instead of butter if needed,but mostly just vegemite or peanut butter will do.
I'd back off the grapes if I was you & perhaps the melon .
There's many GI tables on line so just google one

[Jan B]

TexChem,

http://th234.photobucket.com/albums/ee66/ms9267/Welcome%20to%20the%20Group/th_welcome-8.jpg

It sounds like you are taking this very seriously and have done a lot of research. You are definitely going down the right path. Good for you!

I'm glad you joined DF.

[xMenace]

G'day TexChem, I'm glad you found us here, it's been the most supportive & informative experience I've had since being diagnosed.
Your going to get on top of this with that great attitude you have. I found a great improvement in both mental & physical well being when I got the BG down & took up walking.
My BG readings are always ok after 2x slices of wholemeal/wholegrain seeded bread. I use 97% fat free mayo instead of butter if needed,but mostly just vegemite or peanut butter will do.
I'd back off the grapes if I was you & perhaps the melon .
There's many GI tables on line so just google one

One confusing thing is we definately do not all behave the same. I agree with the grapes but not so much the melon. I avoid whole wheat bread, but multi-grained bread works very well. Homemade bread beats teh **** out of all store bought, at least in Canada.

One technique many of us use is to eat foods in isolation and test our sugers afterwards to build a profile. I will test every half hour some times, but my insurance is great. It can be a lot of work, so pick and choose the high payback foods - your favs.

Mendosa has some great resources. Diabetes Directory (http://www.mendosa.com/diabetes.htm) Bookmark it.

[mzteacher]

hey tex...welcome!!!
this has been the best source of information i could have ever imagined....you like me have been lucky finding it early on after diagnosis....looking forward to learning more about you and your journey!
susan

[mortis505]

Fasting BG and 1.5 hr post-meal BG's both are running in the 140 to 160 mg/dl range. Most times, the 90 minutes after dinner is lower than the morning-after fasting-reading. Not sure why or how that could be.

Search for "Dawn Phenomenon." This is where your A.m. fastings are higher than post prandials. Lots of info on the subject. And welcome aboard.

By the way. I don't think anyone is going to lecture you on the alcohol issue, since you are trying to work it out on your own. Good luck, and keep that attitude. It will do you well.

[princesslinda]

Welcome TexChem! It can be confusing to find the best foods to eat. I tend to eat a lower carb diet, avoiding white breads, potatoes, rice and pasta, instead eating lots of green veggies, salads, lean meats, eggs, cheese, nuts. For fruits, I have the occasional apple or cantaloupe or berries. Grapes cause me to go quite high, as do pineapple. I eat s/f jello and jello puddng, the low-carb Breyer's ice cream and buy the Mission brand low-carb tortillas (Walmart) for great chicken/steak fajitas.

We are all different in our carb tolerances, so what works for one of us may not work for another. That's why testing your blood sugar is so importantly. If you check your blood sugar 2 hrs after your FIRST BITE of food, you'll see how different foods affect you and be able to make smarter food choices. I have been "eating by my meter" since diagnosis..Anytime I try something new, I check and see how it affects me to determine if I can have it regularly or rarely. This is easier that counting out a specific # of carbs.

Congrats on getting healthy. Exercise is so important...you'll notice a big improvement in blood sugar with exercise.

Hope you ask lots of questions...and don't get frustrated. There are lots of food choices out there for you. Just test, test, test and you'll make the right ones.

[morrisma]

Welcome to the club Tex.

Glad you are turning your alcohol addiction to a diabetes health addiction. Much better direction. :D

The thing about carbs (carbohydrates) is that they all break down at different rates generally, and faster or slower in some people specifically. That means a slice of white bread will break down and be available as blood sugar faster than a slice of whole wheat or hearty bread. Also, one person's reactions may differ wildly from another's for the same slice of bread.

The more complicated the carb, the slower it will break down. Fats and protein mixed in will often slow down the process as well. Keeping an eye on the total carbs you are eating and whether they are complex or simple will help you have a more balanced diet.

The fruit is great but watch the pineapple - lots of sugar in the juice last time I looked - even if you drain it. Tastes good just don't overdo it.

Test often so you can learn how your body responds to your favorite foods.

[Scrabblechick]

Welcome to the forums!

I can't add much to this, except, test, test! I too, am a member of the "Dawn phenomenon" club. I was 128 this a.m., and by the time I go home for lunch to check, it may be down around 110-115. And it'll stay right around that level until in the morning. Go figure.

Sounds like you're getting a good handle on your diet. I'm in a constant struggle with myself to add more veggies, so that's what I'm working on.

Continue to do the good things you're doing and take care of yourself. Someone around here is always online--we're literally all over the world!

[TexChem]

Thanks again to each of you for making me feel so welcome and for sharing your approaches to diet. I like the idea of testing 2 hours after a single food to determine that food's impact on BG levels. On Saturday, I emptied my cupboard of all pasta, oriental noodles, crackers, baking chocolate, cocoa, etc. Took it all to my wife's house (the wife-thing is a long story). She was glad to have it and I figured I was better off being rid of it. My after-dinner BG last night was 110 vs about 180 when I started the metformin, diet, and exercise about 14 days ago. As long as I can see results I can tolerate just about anything I guess (even the alcohol-rationing and the exercise.)

I do miss simple things like crackers. Twice last week I ate with a group involved in celebration. Twice, the most difficult thing to pass up on was the fresh-baked hot bread slathered in rich creamy butter.

I should mention that I prepare all my meals at home, have done so for years. I guess I'm fortunate to be able to do so. Lately, I try to have dinners and a lunches planned at least 4 days forward. That way I have plenty of time to make sure I have all the ingredients on hand and I don't get caught in a moment of "what shall I eat" - resulting in me eating something less than wise. Tonight I'm having herbed chicken breast (skinless) baked in the oven and served with a white wine/lemon juice reduction. The veggies will be fresh yellow squash, grilled onions, and canned beets. Tomorrow it's lamb-chops (hey I gotta live :) ) with baby lima beans and baked asparagus.

I'm still a bit confused about some of the what-not-to-eat issues but will keep asking questions in an effort to learn. In that regard, what is the general opinion regarding the suitability of the following vegetables?

Lima Beans
Black-eyed (field) peas
Green Peas (frozen)
Corn (kernels, frozen)

If any of these are like the grapes (in that they sound healthy but probably aren't great for the BG levels), i'd like to know.

Also.... I MISS my SNACKS. It's only 2 weeks and I wasn't that big a snacker to begin with but I miss pretzels, cheeto's, cheese-nips, triskets... I've been making do with peanut butter, canned nuts, olives, low-oil popcorn, (all of which are very high in fat), pickles, and vegetables. But I'd love to sit down with 30 grams of pretzels (hard pretzels, not the soft ones) and munch on them while I'm watching a movie.

Anyone here have a list of "safe snacks" or is that pretty much up to me and my meter to figure out?

[princesslinda]

For "safe" snacks:
-Pork rinds (they come in regular, BBQ and oil and vinegar in my area)

-Individual sized bags of microwave popcorn...add different spices to "kick it up" a little...I like parm cheese and garlic powder...or cinnamon...or cumin/chili powder

-100 calorie packs of snack crackers...i've found them to be quite blood sugar friendly for me

-pepperoni chips...take your sliced pepperoni, heat in the oven until crispy...yummy!

-sweet potato fries: slice, drizzle with olive oil and spices (cumin, garlic salt, paprika...try different spices..even cinnamon) bake at 350 until crisp

-low carb tortillas sliced, baked in oven then eaten with salsa

I don't have a lot of suggestions with bread....I can't find any really good rolls that I can tolerate. Sourdough bread or any that is higher fiber and takes a little longer to digest and might work for you.

Dreamfields pasta is quite good and easy on blood sugars...look for it at your supermarket, comes in spaghetti, penne and elbow macaroni.

I've had corn on occasion without a lot of trouble...but not the nice big ears on the grill that I loved prior to diagnosis.
I do well with beans...and I can have a small amount of green peas. Best thing to do is test and see how YOU tolerate them.

Sounds like you're doing great!

[jacobsam622]

I have dropped my bgs over a 100 points in the past month following this diet
There are several diets you can follow south-beach, Atkins, sugar-busters, etc, etc,

None of these diets are totally correct.

When determining carbs subtract the fiber from total carbs. You can also subtract artificial sweeteners.

portion control is a must and do not get seconds


foods you can eat:

Meat, = Beef well trimmed, chicken, fish broiled or baked, eggs

Nuts - most nuts are low in carbs, peanuts, walnuts, almonds, any that have total carbs of less then 10g

spread buy no sugar added jelly or there are several reduced sugar, no sugar added Peanut butter

vegetables = almost anything but corn If you eat corn stick
with the small kernel corn on the cob.

sugar free ice cream, sugar free jello chocolate that has a
cocoa % >= 60%

Breads = whole grain or low carb whole grain. Whole wheat if its low carb

pasta = whole grain

rice = brown rice

sodas = diet only

alcohol = Low carb beer, brands like Mich ultra, miller-lite, there is at two others. Red wine or wine that is at least 13% alcohol

tequila, vodka, Gin, sugar free mixers or straight

avoid high carb food any anything with a lot of refined sugar

Fruit = try different ones to see how they effect your BS

Apples should not be eaten at meal time.

general rule if its brown then its OK for diabetes

People from Texas are always welcome in my book. I lived in Austin for over a year back in the 80s they kicked me out because they were afraid I would drink all the beer.:T

I guess you are a texens fan as for me I have my three year old twins say Go Cowboys every night before they go to sleep:D