How to NATURALLY Reverse Type 2 Diabetes Type 2 diabetes is a serious disease that
must be monitored closely. There is good news, though. Because it’s possible to reverse
type 2 diabetes! Reversing diabetes means your blood sugar levels can remain
healthy without taking any type of medication. All of the research points to weight loss being
the single most important factor for diabetes remission. Losing around 15kg
within three to five months significantly increases your chances of remission.
However, we all know that losing weight is easier said than done. So here are some
helpful tips to guide you on your journey to naturally reversing type 2 diabetes.
1. Adopt a Whole Food Diet Many studies have found that a diet high
in healthy, whole foods like fruits, vegetables and whole grains are associated with lower risk of
chronic diseases, such as cardiovascular disease, types of cancer, and type 2 diabetes. That’s
because whole foods are packed with lots of fiber, vitamins and minerals that are good for you,
as well as antioxidants which protect your cells against damage. They also don't contain
any bad-for-you ingredients like artificial sugar or salt. So, next time you want a snack,
reach for an apple instead of a granola bar. 2. Reduce Your Carb Intake
Carbs are not evil, but most people tend to overeat without even thinking about it.
Yet cutting back on carbohydrates has been shown to have major benefits for your health.
In 2019, the American Diabetes Association stated that reducing carbohydrate intake was the most
effective nutritional strategy for improving blood sugar control in those with diabetes.
And there is a wealth of evidence to support this. In 2017, a meta-analysis found that low-carb diets
reduced the need for diabetes medication, and also improved bio-markers such as HbA1c levels,
triglycerides, and blood pressure. Try swapping out things like bread, pasta and
potatoes with more veggies; if you’re in the mood for a snack, opt for a piece of fruit or a handful
of nuts; and make sure to eat more healthy, high-protein foods like eggs, fish or poultry.
3. Eat More Lean or Plant-Based Proteins The importance of eating protein cannot
be overstated. Protein makes up the building blocks of muscles,
but also your organs, skin and hormones. Another great thing about protein is
that it makes you feel full. Studies have shown that eating protein helps you lose
weight and belly fat, and may also help lower blood pressure and fight back diabetes.
Try eating free range, organic eggs in the morning, as they’re among the healthiest and
most nutritious protein sources available. Other great sources of protein include poultry, fish,
lean beef, eggs, beans, lentils and tofu. 4. Try Intermittent Fasting
Intermittent fasting is one of the most popular diet trends in the world.
And for good reason. Many studies have shown that it can have a powerful effect on your body,
your brain, and may even help you live longer. A small study even showed that
3 men were able to stop insulin treatment within 1 month after trying intermittent fasting!
The difference between intermittent fasting and many other diets is that it focuses more on when
you eat, instead of what you eat. In this respect, it’s more of an eating pattern than a diet.
However, this isn't a license to eat anything you want!
Instead, the goal should be to eat a high protein and vegetable diet in a compressed time window.
The most common form of intermittent fasting is where people eat within an 8
hour window during the day, say 11am to 7pm, then fast for the remaining 16 hours.
5. Exercise More For people who have diabetes - or any disease
for that matter - the importance of exercise can’t be overstated. Exercise helps you lose weight,
lower blood pressure, lower harmful LDL cholesterol and triglycerides,
raise healthy HDL cholesterol, strengthens bones and muscles, reduces anxiety and stress,
and improves your overall well being. The added benefit for people with diabetes
is that it lowers blood glucose levels, reduces risk of long-term complications
such as heart disease and nerve pain, and even boosts your body’s sensitivity to insulin,
thereby countering insulin resistance. But we’re talking reversing diabetes, not just
managing it. And regular exercise is the most effective way to lose weight over the long-term.
Try walking for half an hour each day, or grab a pair of running shoes,
or if you’re feeling competitive then take up a sport like tennis. The key is consistency here,
and exercising around 4-5 times a week. ***
Thanks for watching. If you've learned something new from today's video,
make sure to subscribe to Ben's Natural Health YouTube channel right now. Just click on
the subscribe button below this video. Also, if you want more tips on the best
natural ways to manage type 2 diabetes head over to bensnaturalhealth.com.
Now, it's your turn. Which of the tips from today's video are you going to start
including in your diet and lifestyle? Let me know by leaving a comment below right now.