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If
there was ever a moment in time to have a “glass half full” state of mind, it
is when receiving the diagnosis from your doctor that you have Type 2 diabetes. Can it be dangerous?
Yes. Can it be scary? Absolutely. Is it a reality
check? It should be. But there is great news in what is seemingly bad, so
read on to suss things out, and you’ll be pleasantly surprised.
What You Can Do
for Reversing Type 2 Diabetes Naturally
Type 2 diabetes is 100% reversible, and that’s pretty
amazing. You can fix it. You can completely rid yourself of this
diagnosis and all the symptoms that come along with it. And even
better: it’s easy. You won’t have to take any medicine – you can do
it all without any pills, and all it takes is your decision and commitment to
live a healthier lifestyle. For reversing type 2 diabetes naturally, here’s how to
do it, using the “more or less” mentality:
Tip 1: Eat
Less Processed Grains
The
majority of the time, processed foods are refined carbs. The flours used
in those products are so heavily refined that it causes your blood sugar to skyrocket as your body begins to
digest it. Following the boost in insulin is a sharp decline, causing you
to crash (aka feeling worn down and tired).
The
problem 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 fibre, vitamins and minerals.
You
aren’t the only one who should limit your refined carb intake. Health
experts recommend that even healthy adults consume refined carbs
minimally. 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.
Tip 2: Eat
More Plants
Plant foods – when not
processed – are one of the best things you can consume. Think about how
big the produce section of your supermarket is and consider the size of your
farmer’s market. Fruits and vegetables are plentiful, and they should be a
part of your everyday diet for each meal and the snacks in between as well.
These
foods can be eaten in unlimited amounts, with special attention being given to
vegetables. They're the real all-stars here with superfoods like kale, spinach, and kumara leading
the charge. 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 fats and protein, the perfect meal awaits.
One
food to definitely avoid: chips. As delicious as chips may be,
potatoes cause insulin to surge, and that’s what you want to avoid.
Tip 3: Eat
(and Drink) Less Sugar
Sugar
falls into the “refined foods” category along with processed grains. It
is hidden in so many products, so you may be
consuming several grams of sugar throughout your day, and not even know
it. By eliminating process grains, you’ll likely reduce your sugar intake
by default.
Here's
proof: the 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, cut out all drinks with sugar and stick to unsweetened coffee,
unsweetened tea and water. If you crave flavour in your beverages, slice
some fresh fruit (limes, lemons, and strawberries are a big favourite) and/or
cucumbers and sip until your heart’s content.
As
for food, avoid all sugary sweets, like cookies, cakes, pastries and all other
desserts. Keep a laser-sharp focus on misleading labels boasting big health benefits;
more often than not, sugar will be buried somewhere in the ingredients list.
Tip 4: Eat
Less Dairy
You’ll
need to be mindful of your dairy intake because, for those battling Type 2 diabetes, it can do more harm than
good. Yes, dairy products pack a punch of calcium and vitamin D, but
there are drawbacks.
Full-fat
dairy products carry high amounts of saturated fats. Those fats are the
worst fats of them all and can increase insulin resistance. Its
best to minimize dairy intake or avoid it altogether but if you do decide to
indulge, lean toward the lower fat alternatives.
As
for how you’ll get your daily dose of calcium and vitamin D: calcium
isn’t limited to dairy products. If you’re upping your veggie intake as
recommended (see above), you’ll get calcium in your broccoli, kale, spinach and
many more.
Getting
your Vitamin D is as simple as getting outside and soaking up a few rays of sun
for about 15 minutes each day. Vitamin D is also found in a variety of
foods, like tofu, tuna, salmon, eggs, mushrooms and almond milk.
Tip 5: Eat
Healthy Fats
Saturated
fats may be a no go, but there are good fats that work wonders for the human
body and even those with Type 2 diabetes because they help balance blood sugar levels.
The
foods with healthy fats will be easy to take in as you focus your food intake
on more fresh fruits, vegetables, and less processed foods. Think
avocados, fatty fish (like salmon), whole eggs, chia seeds, flaxseeds, olives,
walnuts, extra virgin olive oil and one of the newer items on the market,
avocado oil.
Adding
healthy fats to a meal isn’t just healthy – it also helps to stave off hunger,
as the good fats make for a slower digestive process. Good fat also
boosts your body’s ability to absorb nutrients. 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.
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 (aka refined
carbs), (bread, desserts, crackers, 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. Supermarket
shelves are lined with them, so remember, just because it's gluten-free doesn't
mean it is good for you.
Read
labels with a keen eye for refined grains and sugars and 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 Daily Exercise
This
one goes without saying, but it outside of what you put in your body, what you
do with it is just as important. The current recommendations from
health experts are for adults to get at least 150 minutes of moderate exercise
every week. You’ll reap the most benefits by spreading this
exercise throughout the week (try 30 minutes of 5 days a week) and make it a
combination of both strength training and cardio.
Type 2 diabetes doesn’t have to be permanent and you can
do something for reversing type 2 diabetes naturally. 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.
Watch
this video - Reversing Type 2
Diabetes Naturally
Written
by Dr. Carl Bamlet who is a chiropractor and a certified nutrition specialist.
He creates the Food, Health & You Complete
Implementation System
which is a lifestyle guide primarily focusing on diet and nutrition.
Dr.
Carl Bamlet is a cancer survivor. He was diagnosed with brain cancer at the age
of nineteen, underwent surgeries and chemotherapy, adapted to a lifestyle that
eliminates all processed foods and the various toxins that people routinely get
exposed to due to the modern diet. He has been cancer free for twelve years.
He
is healthy and free from the various common lifestyle diseases. With the help
of this ebook, you can also prevent cancer, autoimmune diseases, irritable
bowel syndrome, metabolic disorders, diabetes, and many other ailments.
This
holistic guide will help you to embark on a lifestyle that is rid of everything
that ails our modern diet. The lifestyle guide does not recommend any
medication or fad diets. There is no expensive proposition or quaint lifestyle
changes. The different plans are easy to follow and they are relevant for
people of all ages and ethnicities, regardless of their history of medical
conditions.
To
find out more, click on Food Health & You
