Have you wondered whether you can reverse Type 2 Diabetes naturally?
We’re talking diet and lifestyle alone, no drugs or insulin injections. In Part 1 of this series, we outlined exactly how mainstream medical advice is not only preventing the reversal of the condition but actually doing more harm to those diagnosed. Today we’ll show you how to naturally reverse Type 2 with diet and lifestyle alone.
Like we discussed in Part 1, poor diet is at the root of the cause of Type 2 Diabetes. So it only makes sense that an improved diet is essential for reversing the condition. Most medical professionals that provide diagnosis will give some diet recommendations like “switch to diet products” or “cut back on the sweets.” These recommendations are far too generalized and will guarantee the progression of the condition without drug intervention. So we’ve put together 5 specific steps to take to improve your insulin and leptin sensitivity and effectively reverse Type 2 Diabetes:
Cut out the fructose
Eliminating refined sugars (like those found in candy, sodas, fruit drinks, and other beverages) is essential in reversing Type 2 Diabetes but will only go so far in keeping blood sugar low. Naturally occurring sweeteners like those found in fruits, honey, and maple syrup can have a greater than average impact on those with insulin resistance; particularly those high in fructose, which is more likely to store fat in the body. Cutting out foods high in fructose is proven to manage blood sugar and help regulate body weight (1, 2).
Some foods that are high in fructose (per serving) are grapes, apples, pears, cherries, pomegranates, kiwi, and blackberries, most dried fruits, and anything sweetened with agave nectar. While eliminating most dietary fructose is recommended for reversing Type 2 Diabetes, a diet low in fructose is also recommended for prevention of diabetes and should be adhered to indefinitely.
Eliminate grains
All grains, especially those that contain gluten, have very high levels of carbohydrates. Just as limiting sugars is important for regaining insulin sensitivity, limiting foods high in carbohydrates is equally as important. The carbohydrates in grains are converted to sugars once eaten, therefore eliminating grains is essential for regaining insulin and leptin sensitivity. Once insulin sensitivity is improved, reincorporating ancient grains may be possible in small amounts.
Swap out your fats
Excess body fat promotes inflammation in the body, which contributes to insulin resistance. Vegetable oils like soybean, canola, and cottonseed contain primarily omega-6 fatty acids and have an entirely pro-inflammatory effect in the body. Swapping out vegetable oils for monounsaturated nut or seed oils will lower omega-6 levels. Adding in omega-3 fat sources like wild-caught fish, grass-fed beef, and chia seeds will help moderate inflammation even further. Also include saturated fats from healthy sources like free-range animal meats and organic coconut oil. The medium chain fatty acids (MCTs) in saturated fats will improve energy, boost digestive function, and lower blood sugar levels.
Additionally, it’s important to consider that eliminating foods, particularly calorie-dense foods like grains, will necessitate adding calories elsewhere. Fat is an excellent dietary component to increase when reversing Type 2 diabetes because it promotes satiety and is a more reliable source of energy than sugar (which most what diabetics rely on for energy). Low-carb, high fat diets are shown to improve weight loss, satiety signals, and insulin resistance (3, 4).
Eliminate conventional dairy
Conventionally raised dairy cows are fed Genetically Modified (GM) crops and growth hormones to speed up production. GM foods can disrupt gut function, making it tougher for the body to handle sugars properly. And because insulin and leptin are both hormones, taking in foods with added hormones, like those fed to cows, will only serve to disrupt the process further. Choose only free-range, grass-fed (AKA pastured) sources of dairy.
Eat high fiber vegetables
Fiber helps to slow down the absorption of any sucrose and glucose present in foods. Eating plenty of high fiber vegetables will help keep blood sugar spikes at a minimum and improve insulin sensitivity. Carrots, avocados, beets, broccoli, squash, sweet potatoes, and dark leafy greens like spinach, kale, and chard are all high in fiber and should be eaten regularly.
These 5 steps are key to reversing Type 2 Diabetes but are just a starting point. The increasing rates of Type 2 Diabetes in the US prove an increase in poor lifestyle habits that are being passed from one generation to another. Reevaluate your and your family’s approach to self-care and diabetes by looking at patterns that may be promoting disease. Things like making more meals from scratch, getting enough sleep, spending a moderate time in the sun, and regular exercise are all important factors to consider in addition to the above listed dietary changes.
- Fructose Consumption: Recent Results and Their Potential Implications, National Institutes of Health, 2011: http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3075927/
- Islet NADPH Oxidase Activity Modulates B-Cell Mass and Endocrine Function in Rats with Fructose-Induced Oxidative Stress, Biochim Biophys Acta, 2014: http://www.ncbi.nlm.nih.gov/pubmed/25230159
- The Effects of a Low-Carbohydrate Ketogenic Diet and a Low-fat Diet on Mood, Hunger, and Other Self-Reported Symptoms, Obesity (Silver Spring), 2007: http://www.ncbi.nlm.nih.gov/pubmed/17228046
- A Randomized Trial of a Low-Carbohydrate Diet vs Orlistat Plus a Low-Fat Diet for Weight Loss, Arch Intern Med, 2010: http://www.ncbi.nlm.nih.gov/pubmed/?term=westman%2C+eric+c+diabetes