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I Have A Few Questions Actually..
A DiabetesTeam Member asked a question 💭

I have a few questions actually.. I love rice and I have seen where Brown rice is better than white for diabetics. Is this true? Same for pasta is whole wheat better than plan? How about fruit is that bad for diabetics? Also Wheat bread is that ok? Some things confuse me and I am a country girl just trying to survive these crazy times we live in and stock pile as much as I possibly can.. Do any of you prep? If so how do you prep and what? I could go on for days with questions but we shall… read more

posted January 13, 2023
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A DiabetesTeam Member

Let's start with prep @CarrieRoushNichols.
I food prep for the week and for a day or 2 when others are out. I refrigerate some and freeze some. I am then able to put food on the table to feed the 4 house guests ( a homeless family, 53 foster mom, 9,10,12 special needs children) and the 3 of us within an hour at dinner time daily.

Before my Bride and I travel for weeks at a time and longer. Our youngest daughter has me prep and make foods to last at least 2-3 weeks so she can get food on the table within 30 minutes from the time she arrives home.

Next, limiting carbs.
Eliminate all sugars in food and drink.
Do not eat processed, refined carbs, because they have the minerals, vitamins, fiber processed out. We need those things from our right eating.

Start with no more than a serving of carbs per meal. A serving of carbs is 15 carbs.
15 carbs is:
1 slice bread.
1/3 cup pasta.
1/3 cup potatoes.
1/3 cup rice.

Eat a fair amount of very low carb vegetables.

A small portion of nuts is a good snack when needed. I eat 7-10 almonds or the equivalent in other nuts.

Half an avocado is 1 net carb. Good fats and satisfying.
Protein is good at a 2-3 ounce portion and has no carbs.

Portion control.
I plate all my food on a 7 inch plate before eating.
Half plate very low carb vegetables.
Quarter plate protein.
Quarter plate or less of high fiber or whole grain carbs.
Instead of carbs, I often substitute a half serving of diabetic friendly fruit.

Walk 10-15 minutes immediately after eating each meal. This slows down digestion and lowers the glucose spike.

I eat to my meter, my blood glucose numbers spreadsheet, and my food journal. They tell me what foods I can eat somewhat freely, what foods I must limit, and what foods I must almost totally avoid.

Most diabetics can handle 100-130 carbs spread equitable throughout 3-5 meals and 1-2 snacks daily.
Diabetes progresses over time.
Some can only tolerate 80 carbs daily.
Some can only handle 50 carbs per day.
Some can only tolerate 30 carbs.

A lot has been thrown at you recently. Take some time to get your head around it. Baby steps.

Specific questions, we can answer.

Morning Fasting Blood Glucose Numbers less than 126(7.0) are desirable.
2 hour numbers 139(7.8) or less will prevent further vascular damage.
This will arrest diabetic complications and comorbidities at about the current progression.

A hypoglycemic event is blood glucose numbers 70(3.9) or less. A hypo is to be avoided at all costs. They can lead to coma and death. They are medical emergencies. But they can be treated.

The protocol is 15 quick acting carbs, test again in 15 minutes, repeat as necessary.

Is that enough for now. Book suggestion, Dr Jason Fung's 'The Diabetes Code'. Food for thought.

And never give up, never surrender, never ever.
You got this.
Have a wonderful day.

posted January 13, 2023
A DiabetesTeam Member

@A DiabetesTeam Member brown rice and whole wheat pasta is "a little" more blood sugar friendly than the more processed (whiter) stuff for a couple of reasons - more fiber remains, less processes starch so a little harder to digest and "suck the sugar out of them"

But that still doesn't mean "chow down" - an ounce of uncooked brown is about as much as most of us could handle without jacking our blood sugar. Same with the Whole Wheat Pasta - still lots of (starch) which jacks our blood sugars.

So in moderation either are fine as long as they are not eaten with other higher carb foods.

With the Breads, Whole Wheat is safer than white but you should always check the nutrition label - two slices that contain 25-30 carbs might be fine for you. The seed breads/rye breads may be more friendly (again, check the labels).

Weight Watchers Bread and Dave's Killer Thin sliced are two brands that are "safe enough for most diabetics" as long as you stick to two slices depending on what you put on/between them.

posted January 13, 2023
A DiabetesTeam Member

Thank you hun.. I appreciate your response.. God Bless

posted January 13, 2023
A DiabetesTeam Member

I grew up in WVa, where I learned about comfort food (sausage biscuits and gravy, meatloaf dinners, cream pies, etc..) I'm just learning to change my "lifestyle" at age 68, in order to learn to eat healthier. I had to take it in small, baby steps in order to not get overwhelmed. I guess my first goal was to eat only 1500 calories a day, which meant I had to learn to count calories (for the first time in my life) and took out all starchy carbs at first (potatoes, corn, snack foods, crackers, breads) and began finding healthier substitutes. (Mashed cauliflower tastes much like mashed potatoes) I did give up sodas decades ago. Currently I am finding more ways to include vegetable into recipes and less fatty meats. I lost 30 pounds in 4 months and began exercising. If you are feeding a family, I'm not sure about the best way to handle that. I do believe that you have to "fix" yourself first and foremost though because we just don't have the power to make others lose weight until they are ready. For me, the breakfasts and lunches I now eat don't appeal to my hubby, so he often makes his own breakfast and lunch. I do make dinner for both of us, using the healthier substitutions I've learned, and he just adds bread or carbs if he wishes. Since I do the food shopping, I buy the snacks he likes for him (graham crackers, hershey bars, cheez-its, crackers) but he hides them in a plastic bin in his closet, so I don't have to be tempted. Good luck to you-let me know how it's going and take it slowly-one idea at a time.

posted January 13, 2023
A DiabetesTeam Member

Hi Carrie.
Just take it 1 step at a time, one day at a time.
You will find very helpful advice from our members. I really like how specific you are with yiur questions.
Hjc your responses I found so very useful as were Graham and Becjy5 responses
One of my suggestions would be to learn how to read labels.
Thankfully we live in a culture where nutrition labels are becoming more and more visible.
As hkc said, observe portion sizes and become familiar with what represents a serving of carbs. Tge plate method is very useful I have found.
Use of tge finger digit is also useful in approximating measure.
Example, 1 serving the size of one of your digit (thumb) approximates 1 teaspoon when called for.
The zize of ones entire thumb closely approximates a tablespoon. Useful when dining out for condiments etc like mayonnaise ketchup mustard or other sauces.
Being a member of this DiabetesTeam has been a huge help for me as we share together.

Dr. Jason Fungs presentations Nephrologist are also very inspiring and enlightening I have found.

posted April 7, 2023

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