Hi All,
Most of my posts on this forum have been on Diet and Nutrition as that's one piece I am usually in dillemma with.
I have been diagonosed with Pre Diabetes and my average blood sugar numbers are way high.
In the three times I have taken the test,
NAME
STANDARD RANGE
|
1/26/17 | 6/21/18 | 1/8/19 | |
---|---|---|---|---|
ESTIMATED AVERAGE GLUCOSE
85 - 126 mg/dL
|
120 | 120 | 123 | |
HGBA1C %
<=5.6 %
|
5.8 | 5.8 | 5.9 |
HGBA1C is an average of 3 months I think.
This is now worrying me a lot as my doctor is saying that I need to reduce my carb intake especially in terms of Rice, Bread etc.
Also, I saw some youtube videos and they showed that eating more protein and fats can also shoot up the blood sugar. As per them, protein and fat can cause insulin resistance and hence any carb intake will shoot up the blood sugar. They kind of wanted people with high blood sugars to totally go on plant based diets excluding any kind of diary or meat etc.
I am kind of lost in terms of what to do and what not do.
I wanted to seek help from the forum, in terms of, if there are any people with Diabetes or Pre Diabetes here who have had this problem of rising blood sugar level and yet maintained to have a healthy diet plan.
What kind of carb intake do you guys follow and what's your macro break down?
What are some healthy options for carbs, protein and fat i can eat which won't spike my blood sugar?
How to reduce my HGBA1C while I still try to gain muscle and not sacrifice my gains?
About Me:
I am 5'10", 163lbs without around 17-18% body fat. I kind of look skinny fat and hence following a calorie surplus plan to put on some muscle mass.
I currently follow a diet of 2400 calories a day on my workout days and 2000 on non workout days.
Macros I try to hit are: Carbs - 240g, Protein - 180g and Fat - 80g. A 40-30-30 distribution.
I workout (weight training) 5 days a week for 45-60 minutes, usually in the range of 20-24 sets excluding 5-10 minutes of warmup.