Reverse Diabetes with Foods and Lifestyle:
Reversing diabetes through food and lifestyle changes is possible for some people, particularly those with type 2 diabetes. Type 1 diabetes is autoimmune condition. With foods and lifestyle modifications, blood sugar will be managed in type 1 diabetes, but not completely be reversed. For reversing diabetes by modifications of foods and lifestyle, we have to improve eating habits and follow 4 principles of well being.
Can diabetic patients eat fruits?
The answer is yes, but in the right way. Eating fruits as a whole form with nuts, empty stomach 30-45 minutes before meals and before sunset. Eating in the right way has no dangerous impact on blood sugar. Therefore, eat fruits with a handful of almonds, walnuts and seeds.
Should diabetic patients give up white rice?
The answer is no. White rice is mixed with lots of vegetables and lentils, the fiber and protein in lentils will not allow the blood sugar levels to rise quickly.
Foods to reverse type 2 diabetes:
Fiber rich foods have mechanical functions, as it passes through your body and doesn’t directly impact your insulin. Fiber along with Complex carbs, fats and protein can delay the way blood glucose enters your bloodstream. Leafy green vegetables like spinach, kale, collard greens. They are rich in magnesium and fiber, which will help you to reduce your blood sugar level. Blueberries, raspberries, strawberries are high in antioxidants and fiber, which are helping to manage blood sugar level.
Consuming specifically Sri Lankan roll cinnamon is safe and trying to have it after meals. You can add it with yogurt. Soak the fenugreek seeds overnight. Eat them the next morning and drink the water. Almond, chia seeds and flaxseeds are rich in healthy fats and fiber, which are very powerful to regulate your blood sugar levels.
The extract of turmeric, curcumin has a positive impact on controlling blood sugar levels. It can be boiled with ginger and pepper or taken in supplement form for the best. Garlic has an impact on regulating your blood sugar levels. Have it raw with raw honey. Curry leaves, aloe vera, cloves and oregano are also beneficial for regulating blood sugar levels.
Consume multivitamins, Minerals, co-Q10 enzymes supplements to regulate blood sugar levels. Eat a plant-based diet such as nuts, seeds, vegetables, lentils, dals, legumes and sprouts. Lentils, chickpeas, black beans and sweet potatoes are rich in fiber, vitamins, minerals and complex carbs, which are very helpful to manage your blood sugar levels easily.
Avoid meat and milk, instead consume butter milk and curd. Animals are pumped with hormones and antibiotics, which enter your body through meat and milk that you consume. Milk has 3 to 4 times more protein and 50% more saturated fat. The body does not need that much protein and fats. The body has to produce more acid to break down that protein, which leads to leeching of calcium from the bones and eventually osteoporosis.
More acid in the body results in more problems with your pancreas and hence insulin sensitivity. These toxic hormones and antibiotics disrupt the hormones in the body. Now I have been told to consume buttermilk earlier instead of milk, because milk has Lactose, which is heavy in digestion, but buttermilk has lactose-in fermented process lactose turns into lactase which is easily digestible than lactose.
Lifestyle changes to reverse type 2 diabetes:
Exercise:
Extra glucose in your blood should break down into energy. That can’t happen without exercise. Incorporate walking for 30 to 45 minutes on 6 out of 7 days, hit the gym, cycling, swimming and blood sugar levels will show an improvement.
Reduce stress:
Stress produces cortisol, which encourages the body to go into “fight and flight” response, which needs more energy. Therefore, our body will try to keep more glucose in the blood. Chronic stress means you have longer levels of insulin and higher levels of blood sugar. Add meditation, pranayama, deep breathing in your daily routine. These activities calm and relax your mind.
Get adequate sleep:
A lack of sleep can increase insulin resistance. Getting adequate sleep can help to reverse its effects. Avoid foods high in sugar, salt and healthy fats, which will disturb your sleep and blood sugar level.
Conclusion:
Consult with a registered dietitian or nutritionist or doctor before making any significant changes to your diet or lifestyle. Reverse in diabetes may not be possible for everyone, especially those with type 1 diabetes or advanced type 2 diabetes. These changes can still help manage diabetes and improve overall health. Consider trying some suggestions to help decrease insulin resistance and lower the risk of diabetes. But before making any changes in food habits and lifestyle, first consult a doctor. To get more information about “How to reverse diabetes by following healthy eating habits and right lifestyle, do visit my website and follow my Instagram page.
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