My doctor told me not to worry about the numbers because of my ethnicity and common food intake. Except intentionally reducing rice intake, I did not do anything special about my food. The non fasting glucose test result from a "fit for travel" physical exam in early April pushed me into action.
Immediate action on my part include: even less rice (starchy food), cut some of my favorite food: no more daily banana (high sugar), no more chips after work (starchy food), no more ice cream (high sugar).
From her research on diabetes diet, Lily quickly created a diet for me with healthy carbohydrates (fruit, vegetables, whole grains), high fiber food (fruit, vegetables, nuts, beans, peas, whole wheat flour), heart healthy fish. Fortunately for me - I love all these healthy foods.
A typical lunch she prepares for me would include:
a small portion of rice ( 1/3 ~ 1/4 of what I ate before) with a piece of tilapia fillet
a big bowl of salad (iceberg lettuce, cucumbers, tomatoes and strawberry)
a small bag of nuts (walnuts, pecan or almond)
I had my 2014 annual physical a month after I started this diet: my Triglycerides is about half my 2013 number! my glucose is 20 unit lower than last year, back to normal - without any medicine!
Lily was amazed at the outcome and could not believe that diet only can make this change.
My explanation is that 1) Not many people can follow a diet like I do, and more importantly 2) I don't have diabetes. Prevention is much easier than correction.