HEALTHY FOODS FOR DIABETES

A fully reversible disease

Most physicians, dietitians and diabetes specialists claim that type 2 diabetes is a chronic and progressive disease. The American Diabetes Association, for example, almost proudly proclaims this on its website. Once you get the diagnosis, it’s a life sentence. But, it’s actually a great big lie.

Type 2 diabetes is almost always reversible and this is almost ridiculously easy to prove. This is great news for the more than 50% of American adults who have been diagnosed with pre-diabetes or diabetes. Recognizing this truth is the crucial first step in reversing your diabetes or pre-diabetes.

How to reverse diabetes

Once we understand type 2 diabetes, then the solution becomes pretty bloody obvious. If we have too much sugar in the body, then get rid of it. Don’t simply hide it away so we can’t see it. There are really only two ways to get rid of the excessive sugar in the body.

1. Don’t put sugar in

2. Burn it off

That’s it. That’s all we need to do. The best part? It’s all natural and completely of harmful substances. No operation. No cost.

Step 1 – don’t put sugar in

The first step is to eliminate all sugar and refined starches from your diet. Sugar has no nutritional value and can therefore be eliminated. Starches are simply long chains of sugars. Highly refined starches such as flour or white rice are quickly broken down by digestion into glucose. This is quickly absorbed into the blood and raises blood sugar. For example, eating white bread increases blood sugars very quickly.

Doesn’t it seem self-evident that we should avoid foods that raise blood sugars because they will eventually be absorbed into the body? The optimum strategy is to eat little or no refined carbohydrates.

Too much dietary protein is also converted into glucose by the body. Therefore, you should avoid eating too much protein as this, too will only add sugar to the body. Protein shakes, protein bars, and protein powders should all be avoided. Instead focus on eating lots of vegetables and natural healthy fats.

Dietary fat, long shunned for its purported effect of causing heart disease, is back. Natural fats, such as found in avocado, nuts and olive oil are well known to have healthy effects on both heart disease and diabetes. The Mediterranean diet, high in natural fats, is well accepted to be a healthy diet.

Step 2 – burn it off

Fasting is the simplest and fastest method to force your body to burn sugar for energy. Glucose in the blood is the most easily accessible source of energy for the body. Fasting is merely the flip side of eating – if you are not eating you are fasting. When you eat, your body stores food energy. When you fast, your body burns food energy. If you simply lengthen out your periods of fasting, you can burn off the stored sugar.

Since type 2 diabetes is merely excessive glucose in the body, burning it off will reverse the disease. While it may sound severe, fasting has been practiced for at least 2000 years. It is the oldest dietary therapy known. Literally millions of people throughout human history have fasted without problems. If you are taking treatments, you should seek the advice of a physician.

Best Foods for Diabetes

• Green vegetables: Nutrient-dense green vegetables – leafy greens, cruciferous vegetables, and other green vegetables – are the most important foods to focus on for diabetes prevention and reversal. Higher green vegetable consumption is associated with lower risk of developing type 2 diabetes, and among diabetics, higher green vegetable intake is associated with lower HbA1c levels. A recent meta-analysis found that greater leafy green intake was associated with a 14 percent decrease in risk of type 2 diabetes. One study reported that each daily serving of leafy greens produces a 9 percent decrease in risk.

• Non-starchy vegetables: Non-green, non-starchy vegetables like mushrooms, onions, garlic, eggplant, peppers, etc. are essential components of a diabetes prevention (or diabetes reversal) diet. These foods have almost nonexistent effects on blood glucose and are packed with fiber and phytochemicals.

• Beans: Beans, lentils, and other legumes are the ideal carbohydrate source. Beans are low in GL due to their moderate protein and abundant fiber and resistant starch, carbohydrates that are not broken down in the small intestine. This reduces the amount of calories that can be absorbed from beans; plus, resistant starch is fermented by bacteria in the colon, forming products that protect against colon malignant. Accordingly, bean and legume consumption is associated with reduced risk of both diabetes and colon malignant.

• Nuts and seeds: Nuts are low in GL, promote weight loss, and have anti-inflammatory effects that may prevent the development of insulin resistance. The Nurses’ Health Study found a 27 percent reduced risk of diabetes in nurses who ate five or more servings of nuts per week. Among nurses who already had diabetes, this same quantity reduced the risk of heart disease by 47 percent.

• Fresh fruit: Fruits are rich in fiber and antioxidants, and are a nutrient-dense choice for satisfying sweet cravings. Eating three servings of fresh fruit each day is associated with an 18 percent decrease in risk of diabetes. For those who are already diabetic, I recommend sticking to low sugar fruits like berries, kiwi, oranges, and melon to minimize glycemic effects.

This approach works. In a recent study on type 2 diabetics following this diet,we found that 90 percent of participants were able to come off all diabetic doses, and the mean HbA1c after one year was 5.8, which is in the non-diabetic (normal) range. A diet of vegetables, nuts, seeds, beans, and fresh fruit can prevent and even reverse diabetes while promoting long-term health.