Pre-diabetic
08-18-16, 08:17 AM
#26
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I was dx'd a year ago with a very similar A1C and fasting BG of 120. But I'm 35 years older than you, so I developed neuropathy in both feet. All this scared the **** out of me, so I went on keto the next day.
There's lots of good stuff above, so I'll try not to repeat anything.
First, it's not your fault. There are a lot of things that lead to diabetes, many of them genetic. Not all people who are overweight get diabetes, and not all people who have diabetes are overweight.
Second, test, test, test. You need to learn which foods trigger glucose spikes. Everyone is different. Get yourself a meter at Walgreens or something and 100 test strips from amazon. In the beginning I tested when I woke up, right before a meal, 1 hour later, and 2 hours later. You want to make sure you're not going over 140, because that's when serious nerve damage starts to occur. I had a bagel 13 months ago, and when I tested 1 hour later, I was at 160. So I haven't eaten bread, rice, pasta, etc. for over a year. Some foods will cause you to spike; others will be OK. For example, some people have problems with jicama; I can eat it just fine.
For me, this meant pretty much a keto way of eating, i.e., limiting carb intake to around 20 to 30 grams a day. This resulted in the following: in 2-3 weeks, my fasting blood glucose was in the low 90's. My postprandial BG never went above 125. Initially my LDL went very high, but after 6 months, it dropped from 176 to 84. I'm not saying the same will happen for you, but a lot of people have had the same experience I've had.
Note that this is very different from what the American Diabetic Assn. recommends. Their diet involves consumption of around 200 grams of carbs a day. In my case, that would probably result in the amputation of both my feet, along with retinopathy and all sorts of other complications.
Exercise is critical, so keep up with your bike riding, and add some walking on the off days. I find that after a 3 hour ride, my BG is around 80.
Personally, I don't believe this is a disease for which there currently is a "cure." Control, yes. My BG is totally under control, and I have the lipid panel of a 30 year old, but I know that if I go back to a typical high carb way of eating, I'll go right back to out of control BG numbers.
A secondary benefit of a high fat low carb w.o.e. is weight loss, at least in my case. Over the past year, I've lost 43 pounds, even though that wasn't my primary concern. If your diet is fairly high in fat, you'll find yourself satiated and not interested in eating.
You may find, if you go on keto, that your endurance on long rides is fine, but you can't sprint as well as you used to.
Finally, "cheat days" is fine if you're on a diet. But if you're eating certain foods and avoiding others because of a disease, a cheat day is nothing more than poisoning yourself. That's why I haven't had one in 13 months. That said, if it happens, just get back in the saddle the next day and move on.
Good luck!
There's lots of good stuff above, so I'll try not to repeat anything.
First, it's not your fault. There are a lot of things that lead to diabetes, many of them genetic. Not all people who are overweight get diabetes, and not all people who have diabetes are overweight.
Second, test, test, test. You need to learn which foods trigger glucose spikes. Everyone is different. Get yourself a meter at Walgreens or something and 100 test strips from amazon. In the beginning I tested when I woke up, right before a meal, 1 hour later, and 2 hours later. You want to make sure you're not going over 140, because that's when serious nerve damage starts to occur. I had a bagel 13 months ago, and when I tested 1 hour later, I was at 160. So I haven't eaten bread, rice, pasta, etc. for over a year. Some foods will cause you to spike; others will be OK. For example, some people have problems with jicama; I can eat it just fine.
For me, this meant pretty much a keto way of eating, i.e., limiting carb intake to around 20 to 30 grams a day. This resulted in the following: in 2-3 weeks, my fasting blood glucose was in the low 90's. My postprandial BG never went above 125. Initially my LDL went very high, but after 6 months, it dropped from 176 to 84. I'm not saying the same will happen for you, but a lot of people have had the same experience I've had.
Note that this is very different from what the American Diabetic Assn. recommends. Their diet involves consumption of around 200 grams of carbs a day. In my case, that would probably result in the amputation of both my feet, along with retinopathy and all sorts of other complications.
Exercise is critical, so keep up with your bike riding, and add some walking on the off days. I find that after a 3 hour ride, my BG is around 80.
Personally, I don't believe this is a disease for which there currently is a "cure." Control, yes. My BG is totally under control, and I have the lipid panel of a 30 year old, but I know that if I go back to a typical high carb way of eating, I'll go right back to out of control BG numbers.
A secondary benefit of a high fat low carb w.o.e. is weight loss, at least in my case. Over the past year, I've lost 43 pounds, even though that wasn't my primary concern. If your diet is fairly high in fat, you'll find yourself satiated and not interested in eating.
You may find, if you go on keto, that your endurance on long rides is fine, but you can't sprint as well as you used to.
Finally, "cheat days" is fine if you're on a diet. But if you're eating certain foods and avoiding others because of a disease, a cheat day is nothing more than poisoning yourself. That's why I haven't had one in 13 months. That said, if it happens, just get back in the saddle the next day and move on.
Good luck!
08-18-16, 09:31 AM
#27
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Lifestyle and diet are not the cause of diabetes... they are risk factors. At the time of my diagnosis I ate extremely healthy, competed regularly in 5k and 10k road racing (running), was extremely competitive in my weight class in power lifting, and maintained a body fat percentage of less than 10 percent. I was 32 years old and was in the best shape of my life (maintained since the age of 21.) I was diagnosed with full blown diabetes - not pre diabetic. While I didn't have the common risk factors that everyone discusses, I did have the one that has the biggest influence - genetics. Everyone in my family has developed type 2 diabetes by age 50.
But lifestyle and diet do contribute to the development of Type 2 diabetes. Think of them as catalysts to a genetic predisposition. I'm sorry to hear that despite taking all the precautions, you still developed full-blown diabetes but for many people who have indulged in the modifiable risk factors such as a sedentary lifestyle, obesity due to poor nutritional practices, etc. , changing their lifestyles can delay or in some cases prevent the onset of the disease.
They are called "risk factors" because they increase your chances of developing the disease. Not all pre-diabetics will go on to develop full-blown diabetes. Some will develop the disease no matter what they do. Those who continue poor nutrition and health practices will almost assuredly go on to develop diabetes. Some who modify their lifestyles will remain pre-diabetic or greatly delay the onset of diabetes, while others will achieve improvement to the point that they are no longer considered pre-diabetic. Yes, if you have the genes, you will always have a genetic predisposition to diabetes but for many people, the expression of the condition can be delayed, limited, or even prevented.
08-18-16, 09:59 AM
#28
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I was dx'd a year ago with a very similar A1C and fasting BG of 120. But I'm 35 years older than you, so I developed neuropathy in both feet. All this scared the **** out of me, so I went on keto the next day.
There's lots of good stuff above, so I'll try not to repeat anything.
First, it's not your fault. There are a lot of things that lead to diabetes, many of them genetic. Not all people who are overweight get diabetes, and not all people who have diabetes are overweight.
Second, test, test, test. You need to learn which foods trigger glucose spikes. Everyone is different. Get yourself a meter at Walgreens or something and 100 test strips from amazon. In the beginning I tested when I woke up, right before a meal, 1 hour later, and 2 hours later. You want to make sure you're not going over 140, because that's when serious nerve damage starts to occur. I had a bagel 13 months ago, and when I tested 1 hour later, I was at 160. So I haven't eaten bread, rice, pasta, etc. for over a year. Some foods will cause you to spike; others will be OK. For example, some people have problems with jicama; I can eat it just fine.
For me, this meant pretty much a keto way of eating, i.e., limiting carb intake to around 20 to 30 grams a day. This resulted in the following: in 2-3 weeks, my fasting blood glucose was in the low 90's. My postprandial BG never went above 125. Initially my LDL went very high, but after 6 months, it dropped from 176 to 84. I'm not saying the same will happen for you, but a lot of people have had the same experience I've had.
Note that this is very different from what the American Diabetic Assn. recommends. Their diet involves consumption of around 200 grams of carbs a day. In my case, that would probably result in the amputation of both my feet, along with retinopathy and all sorts of other complications.
Exercise is critical, so keep up with your bike riding, and add some walking on the off days. I find that after a 3 hour ride, my BG is around 80.
Personally, I don't believe this is a disease for which there currently is a "cure." Control, yes. My BG is totally under control, and I have the lipid panel of a 30 year old, but I know that if I go back to a typical high carb way of eating, I'll go right back to out of control BG numbers.
A secondary benefit of a high fat low carb w.o.e. is weight loss, at least in my case. Over the past year, I've lost 43 pounds, even though that wasn't my primary concern. If your diet is fairly high in fat, you'll find yourself satiated and not interested in eating.
You may find, if you go on keto, that your endurance on long rides is fine, but you can't sprint as well as you used to.
Finally, "cheat days" is fine if you're on a diet. But if you're eating certain foods and avoiding others because of a disease, a cheat day is nothing more than poisoning yourself. That's why I haven't had one in 13 months. That said, if it happens, just get back in the saddle the next day and move on.
Good luck!
There's lots of good stuff above, so I'll try not to repeat anything.
First, it's not your fault. There are a lot of things that lead to diabetes, many of them genetic. Not all people who are overweight get diabetes, and not all people who have diabetes are overweight.
Second, test, test, test. You need to learn which foods trigger glucose spikes. Everyone is different. Get yourself a meter at Walgreens or something and 100 test strips from amazon. In the beginning I tested when I woke up, right before a meal, 1 hour later, and 2 hours later. You want to make sure you're not going over 140, because that's when serious nerve damage starts to occur. I had a bagel 13 months ago, and when I tested 1 hour later, I was at 160. So I haven't eaten bread, rice, pasta, etc. for over a year. Some foods will cause you to spike; others will be OK. For example, some people have problems with jicama; I can eat it just fine.
For me, this meant pretty much a keto way of eating, i.e., limiting carb intake to around 20 to 30 grams a day. This resulted in the following: in 2-3 weeks, my fasting blood glucose was in the low 90's. My postprandial BG never went above 125. Initially my LDL went very high, but after 6 months, it dropped from 176 to 84. I'm not saying the same will happen for you, but a lot of people have had the same experience I've had.
Note that this is very different from what the American Diabetic Assn. recommends. Their diet involves consumption of around 200 grams of carbs a day. In my case, that would probably result in the amputation of both my feet, along with retinopathy and all sorts of other complications.
Exercise is critical, so keep up with your bike riding, and add some walking on the off days. I find that after a 3 hour ride, my BG is around 80.
Personally, I don't believe this is a disease for which there currently is a "cure." Control, yes. My BG is totally under control, and I have the lipid panel of a 30 year old, but I know that if I go back to a typical high carb way of eating, I'll go right back to out of control BG numbers.
A secondary benefit of a high fat low carb w.o.e. is weight loss, at least in my case. Over the past year, I've lost 43 pounds, even though that wasn't my primary concern. If your diet is fairly high in fat, you'll find yourself satiated and not interested in eating.
You may find, if you go on keto, that your endurance on long rides is fine, but you can't sprint as well as you used to.
Finally, "cheat days" is fine if you're on a diet. But if you're eating certain foods and avoiding others because of a disease, a cheat day is nothing more than poisoning yourself. That's why I haven't had one in 13 months. That said, if it happens, just get back in the saddle the next day and move on.
Good luck!
08-18-16, 07:01 PM
#29
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Try intermittent Fasting
A possible "cure" for diabetes is to improve your insulin sensitivity. And a proven safe way to do that is with intermittent fasting. Several years ago I was approaching morbid obesity and nothing was working to lower my weight. My doctor offered me a gastronomic bypass but I was completely put off by the prospects of going under the knife. And worst of all diet and exercise wasn't working, in fact it made everything worse. On my own I started reading the research, mostly on pubmed, and found that intermittent fasting was having quite a bit of success in various studies. I tried it on my own, and after 18 months I had lost 70 pounds and got my sugar and lipids under control. Best of all it was still fixed 2 years latter, after I stopped I did not regain any weight. Recently I read Dr. Fong's book and I can tell you that most everything he says is correct. I am no longer pre-diabetic, I feel great, and I ride about 100 miles per week. Low carb diets may help to stop your blood sugar from rising, but at some point the high insulin levels start feeding on themselves and low carb no longer works. Fasting will drop your insulin levels... period, and give your body a chance to adjust to a new reality. Having said all that, fasting is hard. It's a tough choice between fasting and hoping things will get better. Neither of my parents knew what to do, and they both got diabetes, my father died from it. It is an ugly way to die. Try fasting.
Last edited by MrGhrelin; 08-19-16 at 08:49 AM.
08-18-16, 07:39 PM
#30
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I have type II due to pancreas damage from hereditary hemochromatosis. A cure is not likely in my case and didn't result no matter how hard I tried, I have to settle for good control, and cycling plays a big role in that. So far only one med, no shots. With luck I can keep it from getting worse, the hemochromatosis is under control by diet, exercise and frequent blood donations.
08-20-16, 02:57 AM
#31
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It's the willpower that kills me everytime. I could plan out a diet each day which was healthy and nice and tasty but sticking to it would be the hard part. Went for a walk yesterday and was so motivated after it. Until I had a cup of tea and I knew there was a bar of chocolate in the house. I said I'd have half it, ended up eating it all
with 2 cups of tea. I suppose I did well enough just going for the walk. Could have done better though!
But yep don't have the stuff in the house if you can help it. I agree with the poster above. It's much easier to leave it in the shop than leave it in the cupboard!
with 2 cups of tea. I suppose I did well enough just going for the walk. Could have done better though!But yep don't have the stuff in the house if you can help it. I agree with the poster above. It's much easier to leave it in the shop than leave it in the cupboard!
08-23-16, 02:47 AM
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Great thread. In my experience after i omitted food like pop, I became accustomed to it. I ate pasta last night and had to choke it down. I seriously almost gagged. That is the last time i will eat pasta
08-23-16, 10:35 AM
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Lifestyle and diet are not the cause of diabetes... they are risk factors. At the time of my diagnosis I ate extremely healthy, competed regularly in 5k and 10k road racing (running), was extremely competitive in my weight class in power lifting, and maintained a body fat percentage of less than 10 percent. I was 32 years old and was in the best shape of my life (maintained since the age of 21.) I was diagnosed with full blown diabetes - not pre diabetic. While I didn't have the common risk factors that everyone discusses, I did have the one that has the biggest influence - genetics. Everyone in my family has developed type 2 diabetes by age 50.
I've never liked the advice that you cannot cure diabetes. In some cases (my Type I), you can't with current technology. In other cases, you very much can. Of course, then the argument moves onto it is really not cured, because if you revert to your old lifestyle it will come back, but if that is a legitimate argument then so is the thought that everyone is diabetic, because any of us could theoretically get ourselves to that point.
08-23-16, 11:53 AM
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I am having pasta for dinner tonight. When I tour, that's predominantly what I eat.
With tuna, shallot, garlic, olive oil and fresh b'sprouts:
https://www.flickr.com/photos/105349...7659421384310/
With spinach, onion, garlic and Amish hot sausage:
https://www.flickr.com/photos/davez2...7635548910265/
08-23-16, 01:23 PM
#35
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I am having pasta for dinner tonight. When I tour, that's predominantly what I eat.
With tuna, shallot, garlic, olive oil and fresh b'sprouts:
https://www.flickr.com/photos/105349...7659421384310/
With spinach, onion, garlic and Amish hot sausage:
https://www.flickr.com/photos/davez2...7635548910265/
With tuna, shallot, garlic, olive oil and fresh b'sprouts:
https://www.flickr.com/photos/105349...7659421384310/
With spinach, onion, garlic and Amish hot sausage:
https://www.flickr.com/photos/davez2...7635548910265/
08-23-16, 01:43 PM
#36
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All done in camp with gear I carried with me. Some people hate cooking while touring. I find it quite relaxing. My body runs best on a carb-heavy diet when I am out for a week or more riding every day. I did a non-cooking tour in the Black Hills of South Dakota last year. Often times, available meals at restaurants and truck stops did not suit me. Even what salad bars I could find were long on fatty stuff and short on quality, fresh vegetable. Never understood the reasoning behind soaking peas in ranch dressing.
08-23-16, 05:13 PM
#37
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... I've never liked the advice that you cannot cure diabetes. In some cases (my Type I), you can't with current technology. In other cases, you very much can. Of course, then the argument moves onto it is really not cured, because if you revert to your old lifestyle it will come back, but if that is a legitimate argument then so is the thought that everyone is diabetic, because any of us could theoretically get ourselves to that point.
We are not all diabetic, not even in theory; that is a false argument. Why not go all the way and say we all have, in theory, cancer, cardiac disease, name your ailment?
08-23-16, 08:13 PM
#38
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Diabetes is a chronic disease that you can mitigate with medication and/or lifestyle changes. If you stop the medication and/or lifestyle changes, you will likely get back to where you were, which is diabetic, and suffer the consequences of the disease.
We are not all diabetic, not even in theory; that is a false argument. Why not go all the way and say we all have, in theory, cancer, cardiac disease, name your ailment?
We are not all diabetic, not even in theory; that is a false argument. Why not go all the way and say we all have, in theory, cancer, cardiac disease, name your ailment?
08-24-16, 04:26 AM
#39
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You have no problem assuming that one that has successfully changed their lifestyle and rid themselves of the disease may relapse at any time and go back, why is it so silly to think that anyone can change their good lifestyle habits at any time and lead themselves to the disease?
Managing their lifestyle (and medication), will not rid diabetics from the disease. It mitigates the disease, turning it in a lifelong, or chronic, disease, slowing down its pace. As of now, if you are a diabetic, you will die a diabetic. Hopefully, many can mitigate diabetes solely with lifestyle changes, avoiding the medications. Being a diabetic does not mean that you have to die from consequences of diabetes.
If diabetics stop mitigating the disease, i.e. stop the medications and/or do not maintain lifestyle changes, then the disease will resume its progress. It might anyway.
We are not all latent diabetics, the argument in the post I commented on, with the disease waiting to pop up if we don't take care of ourselves. If you are predisposed to diabetes, and you have a lifestyle that puts you at risk of the disease, yes, you may become a diabetic. On the other hand, you may be careful and still become a diabetic. Same with other diseases.
08-24-16, 09:26 AM
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I received an email from my doctor today stating that my hemogloben a1c test shows that I'm in the pre-diabetic range, with a 5.9 reading. I know it's very common and that I shouldn't get too worked up over it, but every time I think about it my stomach goes to knots.
I'm 33, weighing in at 316 lbs. For the last two years I've lead a generally sedentary life style, interrupted by only a few weeks, in that span, of being health conscious. Until about a month ago, cycling was something that I'd all but forgotten about, and had it not been for a desire to look better in scrubs when I start a nurse assistant program next week, I probably wouldn't have started riding again at all. Likewise, I probably wouldn't have gotten the blood tests done if I didn't need a physical and vaccinations to begin the clinicals for the program. I'm well aware that I am to blame for being where I am, and that it's going to be up to me to make sure that my levels improve, but I was curious if any of you would offer advice on dealing with cravings for sugar and carbs. And for those of you have dealt with this or are dealing with this, what have you done to lower your levers, and what were the results? I've always been a heavy soda drinker, and bread eater, so I know right away I've got to cut those out, but right now I feel as though I have to retrain myself on how to eat. Any advice will be greatly appreciated.
I'm 33, weighing in at 316 lbs. For the last two years I've lead a generally sedentary life style, interrupted by only a few weeks, in that span, of being health conscious. Until about a month ago, cycling was something that I'd all but forgotten about, and had it not been for a desire to look better in scrubs when I start a nurse assistant program next week, I probably wouldn't have started riding again at all. Likewise, I probably wouldn't have gotten the blood tests done if I didn't need a physical and vaccinations to begin the clinicals for the program. I'm well aware that I am to blame for being where I am, and that it's going to be up to me to make sure that my levels improve, but I was curious if any of you would offer advice on dealing with cravings for sugar and carbs. And for those of you have dealt with this or are dealing with this, what have you done to lower your levers, and what were the results? I've always been a heavy soda drinker, and bread eater, so I know right away I've got to cut those out, but right now I feel as though I have to retrain myself on how to eat. Any advice will be greatly appreciated.
Consider it a warning. One you can heed or ignore.
If I were in your shoes, I would drastically change my diet and exercise vigorously at least an hour everyday. I'd also make it a point to get up and walk a few minutes every hour. There is no magic bullet, and it is not going to be easy, but you can change this with hard work and a lot of will power.
08-24-16, 10:05 AM
#41
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Being diagnosed as "pre-diabetic" is a good thing. It sure beats leaving the doctor's office tagged as a full-on diabetic.
Consider it a warning. One you can heed or ignore.
If I were in your shoes, I would drastically change my diet and exercise vigorously at least an hour everyday. I'd also make it a point to get up and walk a few minutes every hour. There is no magic bullet, and it is not going to be easy, but you can change this with hard work and a lot of will power.
Consider it a warning. One you can heed or ignore.
If I were in your shoes, I would drastically change my diet and exercise vigorously at least an hour everyday. I'd also make it a point to get up and walk a few minutes every hour. There is no magic bullet, and it is not going to be easy, but you can change this with hard work and a lot of will power.
08-27-16, 08:19 PM
#42
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I received an email from my doctor today stating that my hemogloben a1c test shows that I'm in the pre-diabetic range, with a 5.9 reading. I know it's very common and that I shouldn't get too worked up over it, but every time I think about it my stomach goes to knots.
I'm 33, weighing in at 316 lbs. For the last two years I've lead a generally sedentary life style, interrupted by only a few weeks, in that span, of being health conscious. Until about a month ago, cycling was something that I'd all but forgotten about.....
I'm 33, weighing in at 316 lbs. For the last two years I've lead a generally sedentary life style, interrupted by only a few weeks, in that span, of being health conscious. Until about a month ago, cycling was something that I'd all but forgotten about.....
My doctor gave me a stern talk about exercise and diet and gave me some printed advice, and prescribed a low dose of metformin. I told my husband I wanted to try biking (again, this was the 3rd time). He was thrilled, and helpful. I made some changes to my diet - don't remember exactly what they were. Biking 2-4 times per week helped. I think I was only on metformin for 18 months.
I do remember that I learned to buffer simple carbs with a little fat or protein. I vastly prefer complex carbs to simple ones. I went to a 1-day class at a local hospital about nutrition and diabetes and learned about starchy carbs vs watery carbs. I love bread with whole grains in it.
One rule of thumb: if they brew or distill alcohol from it, it's probably a starchy carb and you should moderate your consumption of it. Go a bit slowly with dietary changes, especially with adding fiber.
I am not thin. I do have more muscle than I used to, and my numbers are nowhere near diabetic.
Taking up biking for the 3rd time stuck. It's been 13-14 years, and now my husband and I both have N+1 issues.
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