Hey there, viewers! Type 2 diabetes can be very tricky to treat.
There are defects in both the production of insulin by your pancreas,
as well as the way your body uses insulin. This makes type-2 diabetes tough to handle.
Most people with type 2 diabetes are in search of ways to reverse it.
Can you do that? In today’s video, we will be discussing how to reverse type 2 diabetes.
What is the relationship between food and diabetes?
How can you regulate your blood sugar levels with your diet? We’ll discuss all of these AND more…
(Pause)
Understanding Diabetes First Diabetes occurs when your body
is unable to make enough insulin to regulate your blood sugar levels. Type 1 diabetes is
when your pancreas is damaged and doesn’t produce any insulin. It usually develops
during childhood and is not related to your weight or the diet you’re currently following.
Type 1 diabetes does not have a cure. It also can’t be reversed. Since your pancreas
doesn’t produce any insulin, you’ll have to take insulin shots to process the glucose in your body.
With Type 2 diabetes, your pancreas is damaged, but your body can still produce
insulin. It’s just not using it properly. Type 2 diabetes can change your life. When
your blood glucose levels go up, it can cause damage to your blood vessels. There is no
medication that can cure type 2 diabetes. The good news is that type 2 diabetes is
not permanent. There are different ways to reverse type 2, including changes to your diet and working
out on a regular basis. (Pause)
The relationship between food and diabetes The sugar in your bloodstream mainly comes
from the food you eat. Your liver is also responsible for the sugar in your blood.
You just can’t control its output. But, you can certainly monitor the kind of food you eat.
Carbohydrates in your food turn into glucose during the digestive process. This glucose
becomes blood sugar when it finds its way into the bloodstream. The more carbs you eat, the
greater the blood sugar levels are likely to be. Starchy foods are also culprits when it comes to
raising blood sugar. I’m talking about bread, potatoes, and pasta, among others. These become
sugar soon after your body digests them. In fact, one potato could end up raising your blood sugar
as much as eating 9 teaspoons of sugar. (Pause)
Regulating blood sugar levels through diet
Research has shown that following a low-calorie diet can help reverse your type 2 diabetes.
In studies, people were asked to follow a liquid diet of up to 850 calories for 25 days,
followed by a less restrictive diet. The results showed nearly half of the participants had a
reversal in diabetes, and blood sugar levels were normal for at least six months after that.
People who go on low-carb diets see a great improvement in their blood sugar.
They tend to reduce their dependence on medications such as insulin.
They also lose a good amount of excess weight and display improvements in their health markers.
Experts have suggested that reducing the number of carbohydrates you eat is the best way to reverse
your diabetes. In another study, it was seen that low-carb diets not only helped with diabetes,
but also reduced blood pressure and triglycerides. It was also shown that there was an increase in
the amount of good cholesterol in the body. In a group of participants, it was seen that
around 94% of the group with the low-carb diet either reduced or completely stopped using
insulin even after a year. At the two-year mark, most of the participants seemed to be in control
of the disease. (Pause)
Physical activity While cutting down on the carbs
in your diet can be good, you should also pair it with an exercise routine to get maximum benefits.
Simply doing workouts may not help you lose weight. Similarly, just following a diet may
not be enough to reduce the extra pounds needed to control your blood sugar levels.
In one study, participants were asked to aim for 10,000 steps a day,
and around 3 hours of moderate exercise every week.
They were also asked to cut around 750 calories every day. The results showed this combination
had the desired effect of normal blood sugar levels in at least half of the participants.
Weight loss is very important if you want to fight diabetes. The best way to lose the
weight you want, and do it healthy, is by exercising while cutting your carbs.
If you haven’t done any rigorous physical activity for a long time,
you should start out slowly. You can begin with a short walk every day. You can then increase the
duration and intensity as the days go by. Once you’re in tune with the walking,
you can increase the speed. Walking briskly is one of the best forms of exercise.
It also requires no equipment whatsoever and still gives the desired effects.
It’s no help if you’re not keeping track of your blood sugar levels, though.
It’s always best to check your levels before, during, and after the session. This way,
you can see the progress you’re making and decide if you need to make any changes to
your routine. (Pause)
Surgery One option that type 2 diabetes
patients can look at is bariatric surgery. This particular surgery changes your digestive system
so that it limits the amount of food you can eat. It’s highly effective in helping you lose weight.
More importantly, it has also been proven to help reverse type 2 diabetes. Research shows
that nearly 70% of people who undergo bariatric surgery had a reversal in their diabetes.
However, this surgery is most effective among people whose BMI is 35 or more. Also, you usually
have to have had diabetes for less than five years. You should also not be using insulin.
Considering it’s surgery, it’s always best to check with your doctor.
Obese people who are diagnosed with type 2 diabetes tend to opt for surgery.
But there are risks in every procedure, and you should be well aware of them before proceeding.
There is also the option of gastric bypass surgery.
In this, your stomach size is reduced drastically so that you won’t be able to eat as much food.
The surgery will also change the route of your digestive system so that you don’t absorb too
much from the food you eat. (Pause)
Fasting Fasting is another way you can reduce your weight.
Just keep in mind that it’s not seen as a regular treatment for the reversal of type 2 diabetes.
At the same time, it was seen that therapeutic fasting was able to help reverse type 2 diabetes.
The fasting session included not having any food or drink for a specific period of time.
In another study, participants were made to eat up to 600 calories two times a week.
The other days, they were allowed to have a regular diet. Results from the study showed
that participants with type 2 diabetes were able to drop weight and also bring down their blood
sugar levels. (Pause)
Alternatives There are other things you can do to
try and reverse your diabetes. You should include high-quality protein and fat in your regular diet.
This helps keep you satiated for a longer duration,
while also stabilizing your blood sugar levels. You should also avoid sweetened drinks. If you
must, you should stick to coffee or tea. Your diet should not have any added sugar whatsoever.
What you absolutely must not do is fall for marketing schemes such as dietary supplements,
and other over-the-counter drugs that supposedly help you lose weight.
Even if the pills are labeled “all-natural”, they do nothing to actually help your condition.
They could end up causing more harm than good. It’s the same case with homeopathic drugs and
other alternative medicines. They’re not properly tested, so you shouldn’t succumb
to the temptation of the marketing gimmicks. There is no magic pill for reversing diabetes.
(Pause) Best Foods to Eat
Fatty Fish Research has shown that eating fatty
fish like salmon, sardines, and mackerel leads to significant improvements in post-meal blood
sugar levels. You get healthy fats from fatty fish, which is especially important for people
with diabetes. The DHA and EPA in fatty fish protect the cells that line your blood vessels.
They also improve the way your arteries function, and reduce inflammation in your body.
Fatty fish is also a great source of high-quality protein.
As we mentioned earlier, high-quality protein keeps you full for longer and stabilizes your
blood sugar levels. (Pause)
Leafy Greens If you have type 2 diabetes, you MUST
include leafy greens in your daily diet. They’re extremely nutritious and low in calories. Since
they’re very low in digestible carbs, they won’t significantly affect your blood sugar levels.
Wondering which leafy greens you should opt for? How about you start with spinach, kale, and swiss
chard? They are the powerhouse of antioxidants, vitamins, and minerals, especially vitamin C.
Research suggests people with diabetes have lower vitamin C levels compared to healthy people.
They also have greater vitamin C requirements. This particular vitamin acts as an antioxidant
and has an anti-inflammatory effect on your body. In short, eating vitamin C rich foods like green
leafy veggies can help with your diabetes. (Pause)
Avocados Avocados are one of the
healthiest foods you can eat, even though they’re high in fats. The truth is, it’s all healthy fats
that are good for your body. Avocados are super low in sugar, high in fiber, and have fewer carbs.
In short, you don’t have to worry about them raising your blood sugar levels.
This makes avocados an ideal snack for people with diabetes.
(Pause) Eggs
Eggs are excellent for people struggling with diabetes. They help improve insulin
sensitivity, increase good cholesterol levels, and decrease inflammation.
Eating eggs regularly can also decrease your risk of getting heart disease.
Research has found that eggs for breakfast can help people with diabetes manage their blood sugar
levels throughout the day. (Pause)
You can certainly reverse type 2 diabetes by making healthy changes in your lifestyle.
Interested in watching a couple more diabetes-related videos? Let’s talk about
foods you can and can’t eat when you’re diabetic? Let’s keep the conversation going, shall we?
Watch the 6 Best and 6 Worst Vegetables For Diabetics.
You can also try our video on 18 Healthy Snacks To Eat If You’re Diabetic.
Go ahead, click one. Or better yet, watch both, and learn more about the connection
between diabetes and nutrition. Did you know about the possibility of reversing
type-2 diabetes before watching this video? Let us know in the comments below!