My doctor told me I'm prediabetic. Should I do the mediterranean diet?

>>21472266 (OP)
yeah but cut a lot of the carbs and dont drink soda, not even diet.

>>21472266 (OP)
maybe you should have asked your doctor, moron

>>21472273
She's a doctor, not a cook.

>>21472274
she was able to tell foods not to eat, moron

or did you not listen

>>21472266 (OP)
are you overweight? if so then it can help you lose weight, but any diet that makes you eat less processed food and lose weight will work for getting blood sugar issues under control

>>21472266 (OP)
You should shave your face, put on clown makeup, and become a horror-clown themed professional wrestler. During your intro all the lights cut out and music starts going HATE HATE HATE HATE HATE HATE HATE HATE and you come out dressed like a fat spooky clown and like the other wrestler is terrified and you defeat them with a mixture of power moves and clown tricks?

I brought myself back from prediabetes by significantly increasing my fiber intake, particularly soluble fiber. Start slow and ramp up over time, but Metamucil with meals helps slow absorption of carbs and therefore doesn't spike insulin as much. Lately I've also been beanmaxing. Pretty much every other week I make a big batch of feijoada, or as close to it as I can make where I live, and eat that for lunch for a whole week.

>>21472293
My BMI is 20.9 so I'm smack in the middle of normal.

>>21472326
what's your diet like now? and what had her tell you that you're prediabetic?

>>21472333
My blood work came back with elevated glucose levels. I don't eat a lot of processed foods or sugary snacks and don't drink but I do eat a ton of fruits, so I'm thinking that's the main reason. It's hard to hold back as I live in the countryside and there's always farms offering buckets of in-season fruits.

>>21472326
You finisher as a clown themed wrestler is the fameasser (aka rocker droper). When you do it we will call it the Clown Car. That way when you wind it up the announcer can get people excited by yelling something like "He's going for a ride!" Or "Rev your engines" ir something like that. Before hitting it you have to honk your big red clown nose.

>>21472336
Fruit isn't really that much of a concern, the stuff that spikes your blood sugar the most are actually certain starchy foods. What do you eat for starch? Refined white flour is usually the worst for that.

Also there are other things that can show elevated glucose levels like stress and dehydration. I tested my blood sugar at home and it was perfect but when I had it done at a doctor's office it was elevated. Same issue with blood pressure too.

>>21472266 (OP)
>anon: what wrong with me
>doc: you have pre-diabeets
>anon: oh no!
>doc: do you have any questions?
>anon: nope!
>…
>anon: 4CHAN WHAT DO I EAT???
I fuckin hate that I pay for your healthcare.

>>21472307
Based fibermaxxer

>>21472336
Does diabetes run in the family? Agree with >>21472351 it seems unusual that local fruit would cause it. Do you eat much rice OP? Puffed rice messes with my blood sugar and I’m not diabetic

>>21472271
>not even diet.
WHY?

>>21472266 (OP)
Prediabetic means you're fat or have a shit diet and have become insulin resistant. Unironically eat less carbs and stop being fat. Say you're 250LBs, you probably eat 3500 calories a day to maintain that. A soft calorie limit of 1500-1750 per day will be hard, but manageable, and you will lose weight rapidly. Because you want to lose weight and keep the little muscle you have, you want to keep your protein up and let your body burn it's own fat for actual energy.

Things like eggs, chicken, beef, and some plants like beans, peas and lentils are your friends. You don't need a starch like rice or potatoes with your meal if you aren't active enough to use that energy (and you want to burn your fat for that anyway). A good way to portion control is to limit yourself to one animal product and one plant per meal. with a 70:30 split towards animal. This will limit you without you realizing because you wont be making giant plates like pic related, which despite being healthy foods is probably 800 calories(?) between the oil, bread, fish and chickpeas

Also to lose 1lb, you have to have a total calorie deficit of 3500 (convenient number) no matter your weight, so losing gets harder as your maintenance number goes down

>Real advice on jack's board

>>21472917
because he's an idiot
At present, what appears to be truly effective in resolving a state of prediabetes/insulin resistance or in generally improving the management of chronic diabetes is weight loss, specifically, the improvement of body mass index **independently** from the type of diet used to achieve the weight loss (carnivore, vegan, keto, ...)

In the end, the suggestions for dealing with it are the same exact ones suggested for an healthy diet and life for the general population (CICO, correct macros partition, right amount of fibers intake, low free sugar intake, balanced glycemic index/load of meals)

That translate indicatively in these practices
- 1 or 2 portion a day of cereals and prefer whole grain cereals
- 5 portions a week of legumes (combined with cereals to have a complete protein proflie)
- 5 portion a day of fruit and vegetables (both raw and cooked)
- at least two portion of small fat fishes (anchovies, mackarels, sardines, herrings)
- prefer white meat over red meat (poultry)

bonus: increase the amount of fibers slowly to let your intestine adapt and drink a little bit more of water to not end up constipated and then maintain that intake

Having a good amount of lean mass (consequently, do physical activity) are effective for the prevention and management of the diabetes in every state. smoking also seems to promote insulin resistance

Not a physician, this is the scientific consensus about the subject. If keto will be significantly more effective it's yet to be discovered so ultimately it's your choice

Vinegar seems to be beneficial in general, not the balsamic fake shit but a good apple cide vinegar (preferably raw if you can find it), there are some studies showing that vinegar can attenuate the glycemic index of a meal and also promote satiety making you eat less.

3 tablespoons of vinegar a day showed correlation with management of diabetes, but that's just some optional "fine tuning" trick

>>21473659
>1 or 2 portion a day of cereals
>5 portion a day of fruit
Congrats your blood sugar spiked and you're fucking dead
Brilliant post, reddit space nigga, very insightful

>>21472274
>She
So why is she a doctor and not a cook?

>>21473932
> Congrats your blood sugar spiked and you're fucking dead
You don't have to eat all of those in a single meal dumbo

The presence of fibers in fruits and in whole grain cereal, along with the fact that you eat those in a meal which contain also proteins and fats, damp your body's glycemic response (index)

5 portion of fruits correspond to 400g, which is also a modest quantity in absolute terms
It's like 2 average apples (150g/cad) and a banana (125g), like, one fruit per meal you absolute mongoloid

> Brilliant post, reddit space nigga, very insightful
You don't know what reddit space is

>>21473964
Listen up reddit man, cereals are some of the worst shit you can buy in a store, you should seriously stop before you make someone fat and sickly with your dumb shit

Stop eating a bunch of carbohydrates. Diabetes is a disease where your body cannot properly metabolize carbohydrates anymore. You prevent this by reducing carb consumption. The Mediterranean diet is a meme health.

As you mentioned, you eat a bunch of fruit, and fruit is just sugar with some water, vitamin C and trace amounts of fiber. Treat it like a dessert. Ask any diabetic how fruit impacts their blood sugar, and they'll tell you how it spikes it like crazy.

Don't obsess over high fiber carbs, just stop eating some many carbs. All carbs will break down into sugar and spike your blood sugar.

>>21473971
I tend to trust more the scientific consensus on the matter over some retarded brogym IG influencer

Cereals are good source of "clean" energy since their catabolism doesn't produce much trash and when consumed in their whole grain form they also provide a good amount of fiber and micronutrients and also a discrete amount of proteins, when complemented with legumes or meat

If you are scared of glycemic index (which you shouldn't really that much), it's perfectly autoregolated thanks to the fibers in the husk and not eated in isolation also damp significantly it's glycemic effect

100g of plain white rice isolated -> high glycemic peak
100g of whole grain rice isolated -> damped glycemic peak because fibers
100g of whole grain rice with beans and condiment (fats from evoo and protein and other fibers) -> even more dumped glycemic peak

https://www.perplexity.ai/search/make-a-table-with-micrunutrien-ZxQcTqLGRIymGSUU97_33g

The energetic partition is pretty close to the optimal one

That's how your body works, you clown

>>21473990
>I tend to trust more the scientific consensus
shut up retard, you trust the TV and AI summaries
if whole grain shit was so good for you, nobody would bother to separate the whites yet this was done by all of humanity for thousands of years
classic midwit retard, most certainly came here from reddit judging by the amount of prepackaged propaganda you have prepared

>>21473997
The answer is kinda long (not so much actually). I'll deliver later if the thread will be still alive

>>21472266 (OP)
just eat ultra healthy for 21 days, medical check to see if that's enough, loop until "it's enough you're kinda healthy now but don't go full retard", then you can actually start considering a balanced diet, where you'll have everything you like but in moderation, and where fish, veggies and fruit compose a solid (but not exclusive) part of your diet

>>21474019
Don't bother, I was pre diabetic myself and a doctor I trust told me cereal was the single worst thing I could eat that isn't straight up sugar, no amount of reddit "science" will convince me otherwise
Before that I was eating oats for breakfast every day which is what got me in that situation in the first place

>>21473997
> shut up retard, you trust the TV and AI summaries

No, I use AI to extract tables instead of looking them up and copying them by hand like a baboon. Also, since English is not my native language, I have the text translated because I honestly couldn't care less about learning English.

As for my sources, basically every respectable country in the first world (and even in the second) has institutions made up of dozens or even hundreds of researchers, like in my country, who publish extremely comprehensive reports on the status and updates of healthy eating guidelines. These guidelines are nothing more than a consensus based on published scientific evidence

>>21473936
All doctors are women these days. That's why they never cure anything anymore.

>>21473997
>if whole grain shit was so good for you, nobody would bother to separate the whites yet this was done by all of humanity for thousands of years

I don’t have a degree in food science and technology, so while the information I share is verifiable, it’s not always precisely placed in a historical timeline.

Aside from the suspicion that we didn’t start refining grains thousands of years ago, the key point about grain refining before the Industrial Revolution is that the process was extremely crude — basically done using fine mesh sieves — and it couldn’t completely remove either the bran (only the coarser part) or the germ.

The reason we started refining grains on an industrial scale mainly comes down to two aspects. The first is that refined flour has a more pleasant texture and a sweeter taste, subjectively speaking. But what really drove refinement in the industry were its technological advantages:

- Wholemeal flour is prone to rancidity due to the presence of the germ, which gives it a much shorter shelf life. In fact, whole grain flour lasts a couple of months, whereas refined flour can sit for years in homes (and warehouses).

- Refined flour is not susceptible to infestation by flour moths, since there’s no nutritional content left to support their growth

- It can be transported over long distances without the need for tightly controlled temperatures.

>>21474057
And here's the real answer:
Whole grains contain harmful substances like phytic acid and lectins that should be removed, simple as that

>>21474057
>>21473997
Another technological advantage offered by grain refining is the standardization of industrial production processes.

In fact, standardization creates enormous added value for the industry, as it allows for the automation of the production of derived products.

This is one of the reasons why bread made with refined flour and baker’s yeast became widespread, whereas previously it was made with wholemeal flour and sourdough. With fewer variables involved (grain that is mainly starch, and baker’s yeast being a single strain of microorganisms rather than a diverse colony), it is possible to automate bread production with precise timing. On the other hand, using whole flour and sourdough is much less predictable (though today we can manage it but still is a hassle) and more sensitive to external conditions (such as humidity and temperature).


The disaster caused by grain refining has been present throughout history. In the United States, to address this issue, it is legally required to fortify all refined flours (for example, with niacin). However, refinement only restores a very small fraction of the nutrients that are lost with the removal of the bran and germ.

>>21474085
Phytic acid does not represent a major problem, because although it is present in whole grains, phytases are also present. These enzymes break down phytates and release minerals during processes such as soaking, fermentation, or sprouting.

hat said, phytates do not represent a major issue even in their presence. While it is true that phytates chelate minerals, the overall free mineral content in whole grains is still higher than in refined grains (which lose between 60% and 80% of their mineral content, and 100% of vitamin E, as it is found only in the germ).

Moreover, several studies have shown that the human gut, when gradually exposed to phytates through the diet, is perfectly capable of adapting its absorption efficiency according to the body’s needs and level of exposure.

Additionally, the presence of vitamin C in a meal helps to ‘neutralize’ the effect of phytates, increasing the bioavailability of minerals.

Lastly, the chelating power of phytates is not entirely to our disadvantage. Both whole and refined grains can contain heavy metals, and phytates are able to chelate those as well (which actually provides a protective benefit for human health)

Now let me continue answering the other post

>>21474092
In fact, a striking example was the introduction of refined grains in the colonies. Among the local populations, diabetes and certain types of cardiovascular disease were virtually unknown, they had never even heard of them, and these conditions began to spread only after the introduction of refined grains brought by colonizers. Even at the time, some scientists had already noticed the role of refined grains in this shift, but the food industry prevailed, and the warnings were largely ignored.

A similar episode occurred (I’m going from memory here, so the place and timeframe may be slightly off) during World War I in Denmark. Due to wartime grain shortages, the government banned the refining of cereals. The result, to everyone’s great surprise, was that overall mortality in the population actually dropped to levels even lower than before the war.

The most emblematic example is the spread of beriberi among Japanese prison populations. Prisoners were fed mainly white rice and very little else, and they began to suffer from beriberi. What was surprising was that prisoners in Thai jails did not suffer from the disease. It was later discovered that the cause was a deficiency of thiamine (vitamin B1), which is lost during the refining of rice. In Thai prisons, inmates were not given white rice, considered “people’s food”, but were instead fed, almost as an insult, a mash of unrefined rice that was originally meant for pigs

Great, the thread got taken over by chatGPT. This board is cursed.

>>21474085
Forgot about the lectins

Lectins are actually a large family of molecules, and it is a huge mistake to categorize them all as the same since they can have quite different effects.

However, regarding lectins (presumably those found in legumes in general and in quinoa, which is the only pseudocereal with a significant amount of lectins), soaking for 24 hours followed by cooking drastically reduces lectin content. They would only be a problem if you were to eat raw grains and legumes as snacks every day, which obviously is not a realistic consumption pattern.

A similar discussion can be made for lectins as for phytates: in fact, numerous studies highlight the positive role of certain saponins in health and cardiovascular protection.

It is possible that the reduced remaining amount of saponins after soaking legumes for at least 24 hours is a good quantity that does not significantly impact nutrient intake, while at the same time this residual amount may contribute to protecting our health. In nutrition, the dose makes the poison, and in some cases certain doses are actually protective.

>>21474126
read >>21474037 you illiterate nigger
> English is not my native language, I have the text translated because I honestly couldn't care less about learning English.
Writing so much not in my native language would be a torture

The information provided are mine, I'm just using it to translate them

>>21474126
If you worry so much that AI can take your place I can share a perplexity link showing I'm just using AI for translation

>>21474037
you're a dumb fucking retard and the fact that you say that some highly processed grain product like cereal is good for you makes everything else you say suspect

>>21474141
dude, cereals are grains
rice is a cereal

> highly processed
Anon, pic related is a rice plant. You take one of those yellowish rice-shaped thing, you pass it between your fingers and you have whole grain rice

Do you know how food is made, besides your frozen dino-nuggets?

>>21474165
i wonder if they think you mean sugary breakfast cereal

Il'' be back answering in a couple of hours, my cereals (sorghum) are ready
>>21474170
Now I wonder the same. I hope is just that one anon

genocide "people" who cant handle grains

>>21474165
Grain is not good for you and not necessary for survival.

>>21474175
>t. frail chang that eats only gruel

>>21474640
>we're currently destroying our future lineages from our modern diet
Pottenger was right, and will always be right.

>>21473659
> 1 or 2 portion a day of cereals and prefer whole grain cereals
>- 5 portions a week of legumes (combined with cereals to have a complete protein proflie)
Yeah I'm the idiot...

Do keto instead.

>>21474692
yes you are
>>21474637
"necessary for survive" is a fuzzy concept. I can live months water fasting that doesn't mean that my life span will be shortened

>>21474796
> that doesn't mean that my life span will be shortened
*but that doesn''t mean that my life won't be shortened
You can't live without carbs and eliminating cereals will lower your QALY by a lot

>>21474640
That extract take in consideration the low class chinese population which suffered from malnutrition whom diet were based almost exclusively of grains. That doesn't suffice to conclude that le cereal are le bad

The mongols today are one of the people with the lowest lifespan in the world

>>21474025
Your doctor is an idiot who practices medicine without following current scientific consensus guidelines. Fortunately, this is not mandatory, since science requires exploration in order to progress, and in fact, going against scientific consensus has sometimes allowed us to make great advances and avoid mistakes suggested by science itself.

Your resolution of a pre-diabetic condition is not incompatible with what nutritional science supports.

In fact, as I wrote in the original post, what is increasingly suspected is that the specific improvement in the vast majority of common disease markers we look at today (dyslipidemia, blood glucose management, chronic inflammation markers, etc.) is due—somewhat surprisingly—solely to the improvement in body mass index, or roughly speaking, the reduction of fat (especially visceral fat), regardless of the dietary approach used.

That’s why you often see studies that seem to contradict each other, such as:

- Breaking news Study 1: A study on a vegan diet finds improvement in all parameters compared to the control group.

- Breaking news Study 2: A study on the ketogenic diet shows, inexplicably, similar results.

- Offbeat headline: Someone eats only McDonald’s for 10 years, and their bloodwork still shows a healthy profile

then, when you actually read the studies, you always find—almost as a side note buried in the text—that there was a reduction in body weight. So, the results are not contradictory if we conclude that the specific role of the diet in improving health markers is conditionally independent, and largely mediated by weight loss or improvements in the lipid profile

>>21472266 (OP)
Can you retards not just eat healthy without subscribing to some faggy bullshit diet?

>>21476028
>>21474025
What does seem to vary significantly depending on the diet, however, is all-cause mortality, life expectancy, and QALY (quality-adjusted life years), that is, long-term metrics, where the effects of an unbalanced diet have time to manifest. QALY is influenced not only by macronutrients, but also by micronutrients and, most importantly, by the protective non-nutritional components of foods.

For example, the intake of prebiotics and probiotics for gut health, preformed DHA (which is inversely correlated with brain volume loss in the elderly), quercetin, and so on.

One study, for instance, observed a slowdown in cognitive decline in people who had a portion of buckwheat added to their usual meals. We don’t yet know the exact mechanism behind these results, especially since many times the effects of certain substances found in a food do not act as effectively when taken outside of their original food matrix.

In any case, I’m genuinely glad that you were able to resolve your health issue, and I hope you continue to enjoy good health for as long as possible. Just be very careful about who you choose to trust.