If I Eat Healthy, Can I Get Rid Of Type 2 Diabetes?
Around 90-95% of people having diabetes suffer from type 2 diabetes. As in the case with normal individuals, there are foods that can harm and foods that can heal. Eating the right food in the right proportions, cutting down on junk food and keeping oneself well hydrated all play a part in leading a healthy lifestyle. For people with diabetes, it is important to eat the right food at the right time.
Healthy eating can reverse diabetes type 2. We were told that,
- Type 2 diabetes is a life long condition and can be only maintained.
- It can be managed but cannot be cured.
- Even if you maintain a healthy BSL/ blood sugar level and reduce complications, you may still not be able to prevent complications.
But the recent breakthrough is, diabetes type 2 can be reversed.
How can it be done?
By restricting calories!
By restricting calories from 600 to 700 per day itself you can reverse diabetes type 2. What is important to keep in mind is to get all the necessary nutrition from the calorie restricted diet.
Type 2 diabetes is caused by insufficient insulin by the beta cells of pancreas and insulin resistance. Insulin resistance occurs when the body is unable to utilize the sufficient amount of insulin produced within the body.
A recent study has found that the above 2 factors can be reversed just by restricting the calorie intake. That is, the body becomes more sensitive to insulin when the beta cells produce it. Both the above factors bring back blood glucose to normal levels.
A study was conducted in over 30 type 2 diabetes subjects. They were on a low calorie diet, 600 to 700 calories/ day for 8 weeks. They followed this with a less strict but weight reduction diet for 6 months. 12 out of 30 people had sugar values below the cut off limit for diabetes. They needed no medicine to control their blood sugar.
Following criteria are used to diagnose diabetes:
- Fasting BSL of more than 126mg/dl
- HbA1c of more than 6.5 mg/dl
- 2 hour OGTT test value of more than 200 mg/dl
- Random Blood Sugar/ RBS of more than 200mg/dl
The conclusion of the study was if people followed a diet to shed excess pounds and reach their normal weight, it would also help in regaining their normal blood sugar levels. The key is to maintain the normal weight.
By shedding excess weight, excess fat present over the liver and pancreas will also be reduced. This would enable the beta cells to secrete more insulin. This would stop the liver from releasing glucose into the bloodstream. Both of these contribute in regaining normal blood sugar levels.
Here’s a List of Foods to be Avoided in Order to get rid of Diabetes Type 2:
1. Sugar
Avoid sugar and products containing sugar such as sodas and simple sugars like fruit juices. Instead, opt for high fibre foods such as whole fruit, have tea/coffee without sugar or with a substitute for sugar if you like it a bit sweet.
2. Grains
Grains such as wheat contain gluten. It causes inflammation of your intestine. This worsens the diabetes by triggering hormones such as cortisol which increase the blood sugar levels. You should avoid grains for 90 days to heal your diabetes. White rice is high in starch; starch is broken down during digestion into glucose very quickly causing a spike in blood glucose levels. You should also cut down or eliminate grain products like bread, pasta, sugary breakfast cereal, cakes and biscuits.
3. Alcohol
Alcohol raises the blood sugar level dangerously and damages the liver. It slows down liver function. This could have an adverse effect by causing the blood sugar levels to drop too low leading to other complications.
4. Processed Foods
Processed foods such as ready-to-make snacks like instant noodles increase inflammation and oxidative stress which can damage body tissues and trigger diabetes type 2. Consuming processed food on a regular basis can push pre-diabetes into full blown diabetes.
Here’s a list of foods that will help you in getting rid of type 2 diabetes:
- Fibre
Soluble fibre helps to control blood sugar levels. Aim for at least 30 grams of fibre. Opt for high fibre foods like fruits, vegetables and whole grains like oatmeal. However, certain fruits like mangoes and bananas have a high sugar content so it would be wise to keep the intake of such fruits to the minimum.
- Omega 3
Wild caught fishes and flax seeds are rich in Omega 3 fatty acids that tame inflammation and normalize blood sugar. Omega 3 fatty acids have also been found to reduce insulin resistance.
- Chromium
Chromium improves blood sugar. Broccoli and green beans are high in Chromium.
- Healthy Oils
Coconut and red palm oil are healthier for diabetics than other oils.
- Foods with Low Glycemic Index
Foods with low glycemic index or foods that release sugar slowly into the bloodstream will help you recover from diabetes type 2. Nuts, seeds and avocados fall into this category.
- Cinnamon
Use 2 teaspoons of cinnamon powder every day. Sprinkle it over your favorite foods.
Instead of eating three large meals a day that can cause a massive spike in blood sugar levels, commit to eating five smaller meals. This ensures to get all your nutritional requirements met without causing the blood sugar to go up drastically at any given point.
It is advisable for diabetics to be diligent when it comes to meal quantities.
Make sure to eat the same amount of food every day. Also, stick to your meal timings, eat at the same time every day to help your body regulate the intake of calories. Consistency is the key. Make these few changes in your daily life on diet and lifestyle and you might very well reverse type 2 diabetes completely.
The earlier you begin, the more faster and surer are the results! Those who are recently diagnosed for having type 2 diabetes and those who are younger recover much faster.
