How to Eat to Reverse Diabetes


Diabetes is usually referred to as a lifelong, chronic disease, one that affects more than 20 million Americans. But now a new book claims that most diabetics can get off medication and become 100 percent healthy in just a few easy steps. In “The End of Diabetes,” Dr. Joel Fuhrman explains how one can prevent and reverse diabetes and its related symptoms, while losing weight at the same time. Designed for anyone eager to enjoy a healthier and longer life, Fuhrman’s plan is simple: consume certain foods heavy in nutrients for improved health and to, ultimately, end diabetes and other diseases.

Dairy haters, listen up: Women who ate the most low-fat dairy products had a lower risk of type 2 diabetes—and obese women benefited the most—as seen in a recent study of more than 82,000 women published in the Journal of Nutrition. The reason remains a mystery, but researchers think that certain milk proteins increase insulin secretion. Interaction among nutrients such as vitamin D, calcium, and magnesium may also lower the risk of diabetes. Another factor: Women who are filling up on dairy may be less likely to eat other foods, such as sweetened beverages or snacks, which can raise diabetes risk.

It has taken decades, but medical professionals are finally starting to give diet and exercise for the prevention and reversal of type 2 diabetes some well-deserved attention. The research also featured , demonstrates that diet and physical activity are the answer diabetics have been searching for.

New research confirms that a produce-rich diet can be a powerful way to reduce your diabetes risk, according to a new British study from the Institute of Metabolic Science in Cambridge. After researchers studied the eating habits of more than 3,700 adults ages 40 through 79, then followed them for 11 years, they discovered that adults with the highest fruit and vegetable intake (about six servings daily) had a 21 percent lower risk of developing type 2 diabetes than people who ate the least (about two servings a day).

The five most important foods for diabetes reversal are:

  1. Beans
  2. Greens
  3. Non-starchy vegetables
  4. Nuts and seeds
  5. Berries

When it comes to diabetes treatment, that is. New guidelines on managing blood sugar levels from the American Diabetes Association and the European Association for the Study of Diabetes say your blood sugar goals should be based on individual risk factors, such as age, health status, complications, and so on.

For diabetics, however, something has gone wrong. Either the cells need for insulin and their sugar cargo has gone way down but their availability has stayed the same, or the supply of insulin has skyrocketed. When this kind of imbalance happens where there is too much insulin over what is required, the cells will start closing themselves off to this huge supply of insulin and its sugar. If your cells get too much sugar stored up inside them that isn’t going to be used quickly, it has the same effect as a jar of honey left in a cabinet for a long time; it crystalizes and then the cell is jammed up to where it cannot function, so it simply cannot allow a surplus of sugar inside.

Judith Garcia

Anyone with type 2 diabetes should follow:

  • Eliminate sugars (sodas, energy drinks, candy, desserts, sweetener, etc.) unless from fibrous fruits or vegetables.
  • Keep the carbohydrates you eat complex, avoid refined carbs like white bread, white rice, and so on. Replace these when you do eat them with whole-wheat or brown options. Fibrous plants and salads are going to be king in reversing your diabetes; the more fibrous, the better.
  • Do not eat very large meals, stick to meals big enough to make you satisfied when eaten slowly.
  • Eliminate snacking between meals, this may take time to accomplish, but work on it. However, don’t risk hypoglycemic events in order to skip snacks.
  • When eating carbohydrates, make sure to eat them with fats and protein at the same time, which will help slow down digestion (unless eating something to stop a hypoglycemic incident). Nuts are an excellent choice for mixing with carbohydrates.
  • Avoid ALL artificial sweeteners!

The guidelines also recommend the drug metformin as a first-line type 2 diabetes treatment (unless a patient has near-normal A1C numbers and is highly motivated to make lifestyle changes). Other drugs can be added if after three months blood sugar levels aren’t controlled on metformin alone.

Foods that people might not realize are as harmful as they are:

  1. Barbecued meat, processed meat and commercial red meat
  2. Full-fat dairy products (cheese, butter, whole milk, ice cream) and trans fats (margarine)
  3. Fried foods and baked goods
  4. Soft drinks, sugars and artificial sweeteners
  5. Processed foods, white flour products and white rice

They will be most surprised to learn that not just type 2 diabetes, but heart attacks, strokes and even dementia can be almost totally prevented with a nutritarian diet. In other words, people have accepted that the typical risks, suffering, and premature death is normal or unavoidable and accepted that medical care is the answer to our health problems.

The right foods and nutrients do not just make you live longer, but keep your brain healthy and maintain your intelligence and emotional well-being, enabling you to fully live with pleasure each day of your life. Place the healthiest foods in your health bank account and don’t waste this gift of life.