Type II diabetes is a growing concern. There are more people now developing the condition, but there are things that people can do to prevent it. But what if you already have it? Is there a way to reverse the condition without relying on medication forever?
You may hear that it is possible to use food to your advantage if you struggle with Type II diabetes. In fact, some weight loss programs share that their plans will help to not just reduce the risk of developing the condition but help to reverse it. They state that losing just 5% or 10% of your body weight will help you improve your health considerably.
It’s time to find out more about reversing diabetes with food. Here is a full guide on how to do it and everything you need to know to do it safely.
What Is Diabetes?
Diabetes is a condition that involves the release of insulin. There are two types: Type I and Type II. When it comes to reversing with food, we’re talking about Type II diabetes. It’s an extremely dangerous disease that can lead to many other health conditions. In the most serious of cases when not managed, it can cause blindness and lead to amputations.
More than 30 million people in the United States alone live with this condition. That’s 10% of the population.
While it’s a disease connected to obesity, not everyone who has it will be overweight. It is linked to the blood sugar levels. It is a reversible condition through natural methods. In fact, depending on the severity when you are diagnosed, there are high chances that your doctor will discuss natural methods of managing and reversing it before relying on medications.
Doctors now also look out for prediabetes signs. This is another condition on the rise, affecting another 10% of the population at least. The signs are like diabetes, but they’re not quite as dangerous. They don’t mean you will develop diabetes, but you are at a high risk if you don’t act right away.
Type I diabetes is different to Type II. It’s usually developed in childhood and more often only managed through medication. It’s rarely reversible, but changing your lifestyle can help to manage the disease more effectively. When we look at reversing diabetes with food, we’re looking at Type II diabetes.
Both Type I and Type II are linked to the blood sugar levels increase. Your body stops responding to the insulin levels in the body. With Type II diabetes, your body tends to stop responding to normal amounts, meaning your body needs to produce more insulin on a regular basis. The blood sugar levels continue to increase, and the body needs more and more insulin to manage the levels.
Type II diabetes is highly common in older and usually overweight individuals. Men and women are both at risk. As your body releases more insulin at a time, the receptors burn out and your body can release enough. Your whole body is affected by the damage to the insulin receptors, meaning you’ll find it harder to sleep, digestion slows, and the metabolism is negatively affected.
Are You at Risk of Type II Diabetes?
There are certain individuals more at risk of developing Type II diabetes than others. The most common are those who are overweight or have a poor diet. Remember that it’s your blood sugar levels causing the issue. A poor diet is likely to be higher in refined carbs and added sugars, rather than the nutrients that help to prevent the sugars metabolizing in the bloodstream. As more sugars metabolize, the blood sugar levels rise.
However, it’s not just those who are overweight. People who suffer from a lot of stress can also increase their risk of developing Type II diabetes. The stress hormones increase the imbalance in hormones and can affect the way the body releases insulin.
People with other health conditions can also find themselves at a higher risk. This is especially if you’re suffering from a hormonal condition (including PCOS or hyperthyroidism), heart disease, or high blood pressure. If you have a family history of diabetes, especially in a first-degree relative, you are more likely at risk of developing it later.
Some medications can also disrupt the production of insulin in the body. This can lead to the development of Type II diabetes. If you are worried about this, discuss the condition and steps you can take to avoid it with your lifestyle.
While there are certain risks you cannot do anything about (like family history) there are others you can. It is possible to cut the risk of obesity, poor diet, and sedentary lifestyle. Therefore, it is possible for many people to reverse diabetes with food.
Changing Your Diet to Reverse Diabetes
Before you start, it is important not to just stop taking medication if it is being prescribed to you. Your doctor believes this is the best way to manage your diabetes right now. However, if you are going to change your diet, make sure you go back to your doctor for regular checkups. Your doctor will want to keep an eye on your insulin and blood sugar levels to make sure you are always on the right level of medication.
Many people have found their doctors reduce the amount of medication they take daily because of changes to their food. Others have found they have reversed the condition entirely thanks to their diet.
These are all the steps you need to do it too. Check out more info on cheese good for diabetics here
Cut out All Food That Causes High Blood Sugar
Start by removing certain foods from your diet. You want to get rid of everything that causes your blood sugar levels to increase. But you will also want to cut out foods that cause an inflammatory response. When your immune system sets off the inflammatory response your stress hormones increase. This will lead to a negative effect on your insulin response.
Start by cutting our refined sugars. These are the worst offenders in the diet and we tend to eat them daily. It is not just about cutting out chocolate bars and candy. You want to get rid of any refined sugar from your diet.
You may be surprised to hear that this includes fruit juice! Fruit juice does not offer the health benefits that whole fruit does. You get rid of the fiber, meaning the natural sugars end up metabolizing extremely quickly in your blood. You end up with increased blood sugar levels and no health benefits from the juice.
Remove sugar from your tea and coffee. It is time to switch to natural sweeteners, such as Stevia. You can also opt for raw honey and maple syrup. While they have some sugars, they are not as negative on the blood sugar levels. However, keep the use of them to a minimum throughout the day.
Grains will also cause a problem for your health, especially those that have gluten in them. They are simple carbohydrates that do not have the fiber to break down slowly in the body. The gluten leads to inflammation of the body and causes certain hormones to increase. Your body ends up suffering from a blood sugar spike.
Try cutting all grains out for six weeks. It will be hard, but you will find that your changes become habit after a while. After 12 weeks, you should start seeing positive results to your health.
Watch out for elevated levels of cow’s milk into your diet. There are sugars in milk, known as lactose. If you still want to get some milk into your diet, switch to goat’s or sheep’s milk. These are both lower in sugars. You should also consider cheeses that are made from these alternative milk sources.
You can also switch to non-animal products. Coconut, almond, and soy milk are all popular alternatives and good sources of calcium. Just avoid the sweetened versions. Vanilla flavored options tend to have good naturally sweetened alternatives.
Add More of the Right Foods in Your Diet
Now that you have cut out the sweet foods, it is time to look at ways to improve your health. You want to add foods that have been linked to reducing and preventing Type II diabetes.
Start by adding more fiber to your diet. Most us do not consume enough fiber, which is essential for a healthy digestive system. Fiber breaks down in the body slowly and can prevent some carbs metabolizing in the bloodstream. The fiber will also help to keep the digestive system working, clearing the bowels, and reducing the risk of inflammation within the body. You will also absorb more nutrients from your food, keeping your whole body protected.
You can get fiber from fruits and vegetables. However, you should also consider more nuts and seeds. Flaxseeds are among the most favored for adding more fiber to your diet.
Look out for foods that have more magnesium too. Magnesium is known for regulating the blood sugar levels, without the need for insulin. You get a natural way to keep your blood sugar levels to a minimum, so your body heals from the insulin resistance. Studies have recently shown that magnesium deficiency may be linked to Type II diabetes and we are all at risk of a deficiency.
You can get more magnesium in yogurt (plain and not low-fat), black beans, pumpkin seeds, almonds, and most dark, leafy greens. Try adding them to at least one meal a day at first and increase the amount you use in your diet.
Protein and healthy fats are also essential for a healthy diet. Both are like fiber, in the way that they break down in the body slowly. They balance out the sugars within the body, preventing them from metabolizing in the bloodstream quickly. You also get plenty of energy from them, which is offered throughout the day.
Look out for omega-3 fatty acids more. They will not just offer good fats and protein but will help to keep inflammation at bay. They are known for improving the health of cells and warding off many health problems, including Type II diabetes. You can get omega 3s from nuts, seeds, oily fish, and dark leafy greens. Do not forget about avocados in your diet. You only need half a day for all the health benefits.
Chromium is another mineral you overlook but is necessary to help reverse Type II diabetes. It is known for improving the tolerance of glucose in the body. It helps to pull the glucose into the cells to use for energy throughout the day, helping to decrease the amount of insulin you need. Grass-fed beef, green beans, and brewer’s yeast are excellent sources of chromium.
Follow a Low-Glycemic Index Diet
You may have heard about the term “glycemic index.” Every ingredient as a glycemic load, and are often considered either low or high GI foods. When it comes to diabetes reversing diet, you want to opt for a low GI diet as much as possible. This means focusing on foods that are low on the spectrum.
The glycemic index is determined the foods are converted to sugar after being eaten. Those that metabolism in the bloodstream quickly will get a higher GI rating. You can guess that chocolate, cakes, and other refined flour and sugar foods are on the high GI list, but you may also be surprised to find out some fruits are also on the list.
While fruits are good for the health in some ways, they are full of natural sugars. Those that have low levels of fiber will sugar quickly. Stone fruits and berries are the best types of fruits to add to your diet, as they are considered low-GI fruits. You should also opt for vegetables that are not starchy, which means potatoes are off the menu, but you can stock up on tomatoes, cucumbers, dark leafy greens, and more.
Other low-GI foods include fish, most meats and poultry, eggs, raw dairy, nuts, and seeds. You do have a wide range of ingredients at your disposal and there are plenty of recipes available to help.
It is Not All About the Diet
While food will help you reverse diabetes, it is not all about the food you eat. It is important to follow a good exercise plan, too. Exercise is known for improving the way your body controls the levels of blood sugar and manages the glucose. You can improve your heart health and stress levels, reduce inflammation and the risk factors for Type II diabetes.
When you exercise, you increase the amount of lean muscle in the body. This will help to burn more energy throughout the day and make it easier for the body to use up the glucose, rather than relying on the insulin to manage it. You do not have to join a gym if you do not want. Walking, yoga, stretching, and even swimming are all useful ways to move more and improve the way your body handles glucose.
Strength training is certainly beneficial. This is the easiest way to build more muscle to use the glucose better. You can do this through bodyweight exercises in the home, including through pushups, squats, and crunches.
Managing Diabetes Through Food
Your doctor will want you to change your lifestyle as soon as you start showing signs of developing Type II diabetes. If you have prediabetes, now is the time to act. It is much easier to prevent diabetes than reverse it.
Do not stop taking your medication. Start with an improved diet plan and exercise regime and see your doctor regularly. Your doctor will be able to make a medical decision for when it is time to reduce your medication and let you know when you have fully reversed your condition. Once it is reversed, stick to the healthier lifestyle to avoid it happening again!