How Can I Reverse Type 2 Diabetes Naturally?

In the previous article, we looked at a whole bunch of foods we can eat to prevent and fight off cancer.

In this article, we are going to look at how we can reverse diabetes. Oh yes? But first…

Here comes the disclaimer…

If you have Type 2 diabetes and are considering alternative approaches to managing your symptoms, always consult with your doctor first.

Now – read on!

So, you’ve been told by your doctor that you have Type 2 diabetes.

Can it be dangerous? Yes.

Scary? Absolutely.

Is it a reality check? It should be.

OK, so it looks bad.

However, all is not lost. This article is about some of the research that has been published and is available online.

Type 2 diabetes is 100% reversible, and that’s a pretty amazing claim.

It can be fixed. The research shows that you can fix it.

Apparently, you can completely rid yourself of this diagnosis and all the symptoms that come along with it.

Just in case you are tempted after reading this to throw out those your meds, pills and kits, you are strongly advised to talk with your doctor and nutritionist.

Question is: are you prepared to make the choice to be “unplugged” (whether partially or completely), to make that mental shift to living a more healthy life?

Here are seven tips for the changes you will need to make. It’s almost like eating like a bodybuilder. Almost.

Tip 1: Eat Less Processed Grains

The majority of processed foods come from refined carbs.

Underline that word: refined. I will even do it for you (underlining words is so – erm…traditional).

Flours used in these products are so heavily refined that they cause your blood sugar to spike as your body begins to digest it.

And then…

…you suddenly crash…

…feeling worn down and tired…

…because of the sharp drop in your blood sugar levels.

So where does this problem with processed grains begin?

It begins in the processing of the grain itself.

Because the most fibrous parts of the grain are removed during processing, the most nutritious aspects are subsequently removed as well.

These refined carbs are now void of nearly all fiber, vitamins and minerals.

Preservatives are also added to prolong shelf life when they get to the supermarket shelves.

These preservatives have been shown to cause diabetes.

Healthy adults, including bodybuilders and others living the fitness lifestyle, tend to consume little or no refined carbs. Other health experts recommend that we restrict refined carbs.

Oh, but they taste so gooood!

And that just might be one reason why we have metabolic syndrome.

It is not just the taste of food, however, that I am focused on here. It is our need to feel full, to feel safe, to feel…

…and we have been overdoing it.

There is no nutritional benefit in consuming heavily processed grains – for anyone.

Processed grains include crackers, white flour, white bread, white rice, pasta, breakfast cereals.

There is a flip side to this. Some, if not all, whole grains have anti-nutrients.

Just a minute: you might want to hear this guy out:

This was advice I got from a professional trainer in my first ever contest preparation when I lived in the Netherlands.

Does it remind you of Kempner’s Rice Diet?

Do you still want to take white rice off that list?

On the other hand, you might just want to watch out for that insulin spike…not good, right?

By the way, there is one more benefit of eating unprocessed whole grains: their ability to increase those good gut bacteria.

Moderation is the key here. And it depends on what your goal is.

Phytates have been shown to have anti-cancer properties.

Tip 2: Eat More Plants

You cannot fail to notice the rush to plant-based diets in the wake of the current public health crisis.

The adverts are just about everywhere.

Plant foods are, without doubt, one of the best nutrition sources around.

Think about how big the produce section of your supermarket is and consider the size of your local farmer’s market.

Fruits and vegetables are plentiful, and they need to be a part of your nutrition strategy.

Eat as much of these foods as you like, though you will want to pay special attention to eating cruciferous vegetables.

These include kale, spinach, and kumara, broccoli and cabbage.

And don’t forget about non-fruit and non-veggie plants like beans and legumes.

Grains such as quinoa, steel cut oatmeal, and brown rice are also on this list: they’re plants, they’re minimally processed, and when properly combined with healthy macronutrients – the perfect meal?

What do you think?

If you are watching your sodium intake, you will want to avoid canned vegetables.

Cruciferous vegetables have been shown to reduce the risk of Type 2 diabetes.

And you don’t have to eat them all.

By the way, you might find that there are different categories of processed grains, ranging from ‘minimally-processed’ to ‘ultra-processed’.

Tip 3: Eat (and Drink) Less Sugar

Let us be clear as to what we are talking about here.

Carbohydrates ARE the body’s preferred energy source.

There are simple carbohydrates, which are not all bad although they do include those baddies that we want to discuss in this section.

And there are complex carbohydrates which are largely – you guessed it – plant-based.

The sugar baddies fall into the “refined foods” category along with processed grains.

They are hidden in so many products, so you may be consuming several grams of sugar throughout your day, and not even know it.

Do you need proof?

Next time you’re in the supermarket, pick up a box of “healthy” crackers.

Scan the ingredients list, and you’re sure to find not only flour that will likely be labelled as “whole,” but you’ll also find sugar or some form of it.

To make it easy, stick to unsweetened coffee, unsweetened tea and (filtered) water.

If you crave flavour in your drinks, slice some fresh fruit (limes, lemons, and strawberries are a big favourite) and/or cucumbers. Sip and enjoy.

As for food, avoid all sugary sweets, like cookies, cakes, pastries and all other desserts.

Keep an eye out for misleading labels boasting big health benefits; more often than not, sugar will be buried somewhere in the ingredients list.

Also note the number of grams of sugar when you read those labels. One gram is equivalent to one teaspoon.

Tip 4: Eat Less Dairy

Be mindful of your dairy intake because, for those battling Type 2 diabetes, it can do more harm than good.

Yes, dairy products may be good sources of calcium and vitamin D. However, they do have some drawbacks.

Full-fat dairy products carry high amounts of saturated fats.

It is best to minimize dairy intake or avoid it altogether because the saturated fats can increase insulin resistance.

If you do decide to indulge, go for lower fat alternatives.

Research has shown that while dairy consumption does lead to incidences of Type 2 diabetes, low-fat products – especially yoghurt – is associated with a lower risk.

Calcium and vitamin D are not limited to dairy products.

If you’re increasing your intake of vegetables as recommended (see above), you’ll get calcium from your broccoli, kale, spinach and many others.

Getting your Vitamin D is as simple as getting outside and soaking up a few rays of sunlight for about 15 minutes each day.

Vitamin D is also found in a variety of foods, such as tofu, tuna, salmon, sardines, eggs, mushrooms and almond milk.

If you are prepared to put in the work, you could make your own almond milk.

Check out video below as to how you can do this:

Tip 5: Eat Healthy Fats

Think foods like

• avocados,
• fatty fish (like salmon),
• whole eggs,
• chia seeds,
• flaxseeds,
• olives,
• walnuts,
• extra virgin olive oil,
• avocado oil.

Eggs are a source of cholesterol, which your body makes and is necessary for a whole range of essential life-functions. Cholesterol is also found in things like

• liver,
• meats,
• whole milk,
• cheese, and
• chicken skin.

Despite its contribution to the body’s life-functions, it has been shown to lead to cardiovascular disease.

Fats generally take longer to digest, some three to fours hours in the stomach depending on meal size.

So, adding healthy fats to a meal isn’t just healthy – it also helps to stave off hunger.

Good fats also boost your body’s ability to absorb nutrients (vitamins A, D, E & K).

So just think: a spinach or kale salad is actually healthier and will do your body better if you douse it with a bit of olive oil. Not too much now!

Tip 6: Eat Less Gluten

By cutting back on gluten, you’ll simultaneously cut back on refined carbs. Gluten is guaranteed in anything containing processed wheat.

Bread, desserts, crackers, refined pasta and those processed foods should be minimized or completely eliminated if your goal is to manage your Type 2 Diabetes naturally.

Also, be on the lookout for heavily processed gluten-free foods.

Yes, they do exist. Supermarket shelves are lined with them, so remember, just because it’s gluten-free doesn’t mean its good for you.

• Read labels carefully.
• Look out for refined grains and sugars.
• Stick with the mindset of reducing or eliminating processed foods.

You’ll probably find that by eating this way, gluten-free foods will make their way out of your eating regimen with little effort on your part.

Tip 7: Get More Exercise

This one goes without saying. As an ISSA Certified Fitness Trainer, I am naturally biased towards exercise.

And especially during the current public health crisis where, for the most part, you just might have found yourself sitting at home a lot.

What you do with your body is just as important as what you put in it.

The current recommendations from health experts are for adults to get at least 150 minutes of moderate exercise every week.

You could spread this out over a week.

An ideal scenario would be working up to 30 minutes of 3 to 5 days a week, and making it a combination of both strength training and cardio.

If you are a beginner to exercise, whatever type you choose, start slowly and build up. If you intend to use a certified fitness trainer, find one who understands your needs as a Type 2 diabetic.

Type 2 diabetes doesn’t have to be permanent.

Look at this diagnosis as a way to educate yourself about how to be healthier, make necessary changes and then let your body take care of the rest.

Your mind – and your body will thank you.

PS: One rule of thumb that might be helpful: if the food or drink you are buying has more than three ingredients – handle with care.

In the next article, I look at whether obesity can be reversed by eating more. Huh?

Sources:

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Bradley P. Refined carbohydrates, phenotypic plasticity and the obesity epidemic. Med Hypotheses. 2019 Oct;131:109317. doi: 10.1016/j.mehy.2019.109317. Epub 2019 Jul 20. PMID: 31443772.

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Insulin & Bodybuilding by the International Sports Sciences Association (ISSA). Located at bodybuilding.com (online). https://www.bodybuilding.com/fun/issa44.htm [Accessed March 18, 2021]

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Shamsuddin AM, Vucenik I, Cole KE. IP6: a novel anti-cancer agent. Life Sci. 1997;61(4):343-54. doi: 10.1016/s0024-3205(97)00092-1. PMID: 9244360.

Wang PY, Fang JC, Gao ZH, Zhang C, Xie SY. Higher intake of fruits, vegetables or their fiber reduces the risk of type 2 diabetes: A meta-analysis. J Diabetes Investig. 2016 Jan;7(1):56-69. doi: 10.1111/jdi.12376. Epub 2015 Jun 22. PMID: 26816602; PMCID: PMC4718092.

White Rice Is BETTER than Brown Rice for Burning Belly Fat? BEYOND 40. Located at YouTube™ [Accessed March 18, 2021]