However, there are studies that show that this is quite possible by adjusting eating habits only (source, source). Other lifestyle tips that are also effective have not yet been applied here.
Very often it is amed that diabetes type 2 (the diabetes or also called old age diabetes) would be a chronic and progressive disease, because you do not manage to improve with medication.
However, studies have shown that it is possible to recover from old-age diabetes (diabetes type 2) (source, source). In this way, we can stop taking medications, the symptoms of the disease will disappear and the risk of complications will be significantly reduced.
How to reverse diabetes type 2, I will share with you here in this article. Everything you will read here
scientifically proven and well-founded.
Make yourself comfortable with a good cup of tea, because this article has become quite long. But this also makes the article so comprehensive and complete that you will find in it everything you are looking for to be able to reverse diabetes. So you don't need to look for further sources.
What we will learn in this article:
– What causes diabetes type 2. – What lifestyle adjustments you should make. – What eating habits to adopt. – What it is better not to eat anymore.
This article can be seen as THE guide to reversing type 2 diabetes. Everything you need to know about this you will find here, even some recipes that you can try right away.
Diabetes type 2 in numbers
Diabetes type 2 is also known as the diabetes of old age, as mentioned earlier.
However, the term old-age sugar is actually hardly ever used anymore, because it gives the impression that type 2 diabetes is unavoidable and just part of getting older, which is of course not the case. More and more people today suffer from type 2 diabetes at a young age. People in their 40s. Even those in their 30s are increasingly being diagnosed with type 2 diabetes. People in their 40s and even in their 30s are increasingly being diagnosed with diabetes type 2.
There are about 8 million cases of diabetes in Germany. This is about 10% of the whole population. Many will still have to be diagnosed.
Most cases are diabetes type 2 cases, and often it is still undiagnosed. In the beginning, symptoms are often not directly associated with diabetes. Especially when you are still young.
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Correlation between type 2 diabetes and diet
There is a very clear correlation between diet and diabetes type 2.
In the last decades our consumption of Sugar and Refined carbohydrates more and more increased.
This comes u.a. by replacing fat with sugar in many light products. With the removal of the fat, the taste was also lost. Sugar was then used to add flavor back into the food.
In addition, food manufacturers discovered that sugar has an addictive effect, causing people to buy more and more of their products.
In 1980, 4.7% of the world's population had type 2 diabetes; currently, the number is 8.5%!
Health organizations predict that more and more people will develop type 2 diabetes in the coming century. Type 2 diabetes is therefore also considered a major threat to public health (source, source, source).
What is diabetes type 2?
If you have type 2 diabetes, it means that your body has a Insulin resistance has developed. So one is for insulin insensitive Become.
This prevents the body from absorbing glucose well from the blood. the consequence is that the blood glucose level becomes too high.
This too high blood sugar level is detrimental to health. It damages the brain, joints and nerves.
Do you want more background information about diabetes type 2? Then I recommend you to read my detailed article about diabetes type 2. There you will u.a. Learn what exactly type 2 diabetes is, what the symptoms are, and what complications can occur.
In this article, on the other hand, I would like to focus on reversing type 2 diabetes.
Cause diabetes type 2
In the above article on diabetes type 2, the cause of diabetes type 2 is discussed. However, since this knowledge is very important for reversing diabetes, I will briefly reiterate it here.
At the moment there are still many investigations going on about the cause of diabetes type 2. The exact Cause is still not known.
What is well known, however, is the very clear relationship between diet and the risk of type 2 diabetes.
It is also often said that certain lifestyle habits such as smoking, drinking or little physical exercise would cause diabetes type 2. However, this is not the case.
These are lifestyle factors that increase the risk of diabetes. But they do not cause diabetes.
What is eaten in different countries and how many cases of diabetes occur in each were studied. This study covered 175 countries.
The study showed a correlation between the sugar consumption of the country in question and the number of type 2 diabetes cases.
Different studies also showed that often fructose, from which sugar is built, can lead to problems.
Sugar is made up of two molecules, glucose and fructose.
Glucose can be absorbed by all body cells, Fructose on the other hand does not.
Only the liver can primarily process fructose (source). In the liver, fructose is partially converted into usable glucose and into Fat converted.
The excess of fructose is stored in the liver in the form of glycogen.
However, the liver has a limited capacity to store glycogen. The excess fructose is then stored as fat (source).
In this way you get a (non-alcoholic) Fatty liver (source, source).
If the liver often has to process a lot of fructose, it will degenerate into a fatty liver and, over time, a Insulin resistance develop. As a result, glucose can no longer be absorbed well from the blood.
This will cause a whole series of health problems (source, source), which are summarized under the term metabolic syndrome.
The liver becomes overloaded by eating fructose in combination with more calories than the body needs. In this way the organ becomes insulin resistant.
most sugars are half fructose (and half glucose). Thus, the sugar added everywhere in food can be identified as THE cause of diabetes type 2.
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12 tips with which you can cure diabetes
Now that the causes of diabetes type 2 would be clarified, it is time to turn to the tips that can be used to heal and reverse diabetes.
Reversing diabetes type 2 will not be easy for everyone. For many people it will represent a drastic change in their lifestyle habits.
Old habits must be stopped and replaced with new, healthier ones. Therefore, it will take some time for these new habits and behaviors to become normal in one's daily life.
By the way not guarantee that the following tips will cure diabetes in 8 weeks for everyone.
How quickly one recovers from type 2 diabetes depends, among other things, on one's current state of health, medication consumption, the extent of one's excess weight and, of course, how strictly one adheres to the diet and behavioral rules.
If you implement the following tips in your daily life, I can promise you that your quality of life will improve. And enormously so!
It is also important not to take the 8 weeks I have given here as a goal as an end point. You have to realize that if you want to feel better and healthier, you will have to change your eating habits and lifestyle forever.
As soon as you fall back into your old (unhealthy) (eating) habits, it won't be long before the first complaints will come back.
This is why diabetes is not literally 'curable', as if it could never return. But with the right lifestyle, you can reduce the symptoms of diabetes type 2 (Remission).
However, these disease symptoms are guaranteed to come back as soon as one's lifestyle goes in the wrong direction again. An important point to remember as well is that never should stop taking your medication on your own. This should be done exclusively in consultation with the treating physician.
At some point, blood values, blood prere and/or cholesterol, will have improved to the point where the doctor will also consider it good to stop or discontinue certain medications.
Caution Spoiler: Tip 3 is the most important tip I will give you here.
Tip 1: Stop smoking
Most of the tips I will give here are about diet in diabetes. However, the tips have limited effect as long as one smokes at the same time. Therefore this is my first tip.
It is well known that smoking is not good for you. But if one also has diabetes as a smoker, this can have even more negative consequences than it already has. It is very harmful for the blood vessels. Increases the likelihood of a heart attack (source).
Smoking increases insulin resistance (source), which of course is a huge disadvantage in diabetes.
Smoking is so harmful that even passive smoking increases the risk of type 2 diabetes (source). If you have a partner who smokes in the house, it will certainly help if he stops or at least only smokes outside the house.
Smoking also increases the risk of various cancers such as z.B. Lung cancer, breast cancer, prostate cancer and cancer of the digestive tract (source).
If you just can't seem to quit smoking, you should seek help from your primary care physician and discuss it with them. There are different tools that will make it easier for one to stop.
Tip 2: Regular exercise
If one is diabetic, one has become insensitive to insulin. By moving more, you can improve this sensitivity again.
With better insulin sensitivity, the body can absorb more glucose from the blood, leading to a decrease in blood sugar levels.
When you exercise, the body first uses glucose for fuel. By burning the glucose, you are better able to keep your blood sugar levels down (source).
To improve insulin sensitivity and thus gain more control over one's blood sugar, one can do cardio, strength training, and HIIT (high-intensity interval training) (source, source, source).
The fact that you exercise at all is of course much more important than the form of exercise you choose for it. I always say, mach should choose an activity that you enjoy so that you stay motivated to exercise in the long run.
Even if you are overweight, your body is less sensitive to insulin. By moving more, you will also lose weight. This will improve insulin sensitivity.
It is best to exercise for at least half an hour every day. If you are not in good shape yet, you can walk or ride a bike quietly at first.
Then, when the shape slowly improves, it is possible to go swimming or even jogging.
But you should always build this up very slowly, so that the muscles, tendons and joints get enough time to get used to the new load. One may also be concerned with fitness-. Employ strength training. Anything that burns glucose and increases blood flow will do you good.
When you start exercising, it is advisable to check how your blood glucose level reacts to it. It can become too high or, on the contrary, too low due to the unaccustomed effort.
2.1 Sitting too much is not good for you
If you have a job where you just sit all day, this is bad in terms of diabetes. People who have a sedentary job have an increased risk of type 2 diabetes.
Sitting less and moving more will make blood sugar more manageable (source, source).
If you have a sedentary job, you usually don't have the option to just switch to one where you move more (but you can check it out at least once). What can be done in most cases, however, is to get up briefly once an hour and get some exercise.
Tip 3: A healthy weight
If you are overweight, you should definitely try to lose weight until you reach a healthy body weight.
Every pound you lose will make you feel a little better, but it's very important to actually stick it out until you reach a healthy final weight.
A good weight is better for a good blood sugar level than any medicine (source).
The 'big secret' to cure diabetes type 2 is therefore: a healthy weight. As long as you are overweight, you are guaranteed not to succeed in getting rid of type 2 diabetes. Impossible.
To beat diabetes, it's important to lose visceral fat. This is the fat that is around the organs like z.B. accumulates in the liver and pancreas. Visceral fat is also called abdominal fat.
As long as you have too much visceral fat around the liver and pancreas, you will retain insulin resistance.
If you manage to lose organ fat, your insulin sensitivity will also return. At the same time this will lower blood sugar. With it the symptoms of diabetes.
Excess visceral fat increases inflammation levels in the blood just like insulin resistance (source, source, source).
This is also the reason why doctors nowadays pay more and more attention to abdominal circumference than just blindly calculating BMI values.
It is possible to have a good BMI but still too much visceral fat.
The fat around the organs will push out the belly, creating a 'tummy'.
Men should try to keep their waist circumference below 94 cm, women below 80 cm.
If you suffer from overweight, you have to tackle it. This can be done in different ways.
People with diabetes type 2 can best lose weight with the help of a low carb diet, a ketogenic diet, a Paleo diet, the Mediterranean diet or with the help of interval fasting.
In any case, you should not try to lose weight with the help of a low-fat diet or a protein diet. Especially the protein diet is very disadvantageous for diabetics.
With the low carb diet you will also lose weight much faster than with a low fat diet (source). Low-carbohydrate diets are also much easier to follow through on than low-fat diets (source).
Diet in diabetes is of central importance. A diabetes diet can improve many problems, relieve symptoms, and ultimately cure diabetes.
Attention: If you are using medication for blood prere and/or to lower blood sugar and you want to start losing weight, it is advisable to discuss this with your doctor first. Otherwise, by following a diet, blood sugar or blood prere can become too low in combination with medications.
3.1 The Low Carb Diet
In type 2 diabetes, the body can no longer process carbohydrates so well.
After eating carbohydrates, they are digested to simple carbohydrates. These simple carbohydrates can be absorbed by the body through the blood in the form of glucose.
When blood sugar rises, the pancreas begins to produce insulin. With the help of this hormone, glucose can be absorbed from the blood into the cells.
In people with diabetes, this system no longer works as it should. This makes the blood sugar level too high with all the associated consequences.
In the development of diabetes type 2, the pancreas produces more and more insulin, because the body is constantly less responsive to insulin. At some point, the pancreas is then exhausted. Will then produce less insulin. Then the mechanism of insulin production. Glucose absorption completely out of balance.
Significant relief of this system is very effective in reversing type 2 diabetes or. even heal. And this is achieved by eating low carbohydrates.
By limiting the amount of carbohydrates you eat, the mechanism of insulin production and insulin sensitivity will be less stressed and can slowly recover.
There are already numerous studies that have proven the effectiveness of a low carb diet for type 2 diabetes (source, source, source, source, source).
A low-carbohydrate lifestyle, i.e. an appropriate diet for diabetes, also seems to be recommended in the long term for type 2 diabetes (source).
The type of carbohydrate that causes blood sugar to rise
The carbohydrates in plant foods are a mixture of starch, sugar and fiber. The ratios of these three components vary depending on the food source. Potatoes, wheat and parsnips contain z.B. a lot of starch.
Bananas, pineapple and mango, on the other hand, contain a lot of sugar. Many dietary fibers are found z.B. in pears, oranges and blueberries.
Thus, it is certainly understandable that each food has a different effect on the blood glucose level. The sugars cause the blood sugar to rise the fastest.
Starch will also cause blood sugar to rise, but not as fast as sugar does.
The fiber causes the food to leave the stomach more slowly, so the sugars and starches do not reach the small intestine as quickly.
In the small intestine, glucose is removed from the food and released into the blood. So by eating fiber, the blood sugar level does not rise so much after a meal.
Dietary fiber is also a form of carbohydrate, but it is not broken down into glucose and therefore does not raise blood glucose levels.
When calculating how many carbohydrates vegetables or fruits contain, one may subtract the fiber content.
One parsnip contains z.B. 17 grams of carbohydrates per 100 grams, of which 5 grams are fiber. So when you eat parsnip, per 100 grams 17 grams – 5 grams = 12 grams of carbohydrates are converted into glucose.
The indigestible carbohydrates of dietary fiber in plant foods are also known as
Prebiotics denotes. They play an important role in maintaining the health of the intestinal flora and stimulate the growth of lactobacilli and bifidobacteria in the colon.
A well-known probiotic is Inulin. Inulin has been shown to improve type 2 diabetes (source).
How many carbohydrates can you eat?
Many people think that on a low carb diet you can't eat any carbohydrates at all. But this is not the case.
People who suffer from diabetes achieve good results with a strict low carb diet, as the following research shows: Source Source. In these studies, only 20 grams of carbohydrates were allowed to be eaten per day, which is extremely low. It is important to remember that vegetables and fruits also contain carbohydrates. This strict type of diet thus excludes the consumption of fruit.
With only 20 grams of carbohydrates a day, you will have to replace the carbohydrates with fat. Such a diet is called a ketogenic diet rather than a low carb diet.
In a ketogenic diet, the liver will produce ketone bodies, which serve as an alternative fuel for glucose.
The body becomes a fat burning machine on a Ketogenic diet, using an alternative energy source (ketone bodies).
On a ketogenic diet, you can't eat fruit because of the carbohydrates, and you can eat very few vegetables. Therefore, deficiencies in certain nutrients can occur on this diet such as.B. Mineral or vitamin deficiency.
Fortunately, even with more moderate forms of the low carb diet, one can already achieve excellent results (source, source, source).
Diabetic people, both with type 2 and type 1 diabetes, will improve with a low carb diet.
On a moderate low carb diet, you are allowed to eat fruit, plenty of vegetables, and even healthy sources of carbohydrates, such as oatmeal.
Every body reacts differently to carbohydrates. The goal is to not let blood glucose levels rise above 8 mmol/L after a meal. Above this level, you can cause nerve damage in the long run. Get more complications.
How much blood sugar rises after a meal depends on how many carbohydrates you ate, how much fiber, the type of carbohydrate and your insulin sensitivity.
When starting a low carb diabetes diet, check your blood glucose levels before and after a meal.
In this way, you can adjust the amount of carbohydrates you eat up or down, depending on the glucose levels measured.
In general, the more carbohydrates you eat, the more your blood sugar will rise. Only by really measuring glucose can you adjust your diet and possibly your medication consumption (source, source).
Do you want to know more about the low carb diet? Then you can read my detailed article on the subject here.
Tip 4: Protein
If you eat low-carb, you will have to replace some of your carbohydrates with protein and fat. Protein has little effect on blood sugar levels. It provides a feeling of satiety for much longer after a meal.
The reason for this is that protein is digested more slowly than carbohydrates, which means it stays in the stomach longer. This is very helpful in losing weight, as you will feel less desire for a snack between meals.
Protein rich are z.B. Meat, fish, poultry, dairy products, nuts and legumes. Two specific sources of protein have other benefits for people with diabetes: eggs and Greek yogurt.
In people with diabetes and metabolic syndrome, eggs appear to improve insulin sensitivity, reduce inflammation, and improve cholesterol (source, source, source).
4.2 Greek yogurt
Greek yogurt appears to be able to improve blood sugar (source).
People with diabetes seem to lose weight more easily with Greek yogurt in their diet (source).
Tip 5: Fatty acids
If you want to reverse type 2 diabetes, the right fatty acids are important.
Nuts are a good source of omega-3 fatty acids, fiber and protein. Nuts help to lower blood sugar, HbA1c levels and LDL cholesterol (source, source, source).
You don't have to eat that much of them either. Just a small handful a day is enough. More than 30 grams of nuts a day does not increase the health benefits any further.
If you also want to lose weight, remember that nuts are quite high in calories. They contain about 650 kcal per 100 grams. A handful of nuts (30 grams) is therefore already equivalent to about 200 kcal, or about 10% of your daily calorie needs.
You can eat all kinds of nuts, they are all good. By the way, walnuts and almonds are considered the healthiest types of nuts.
But since each type of nut has its own special health benefits to offer, it's best to vary or simply eat a mix of nuts.
It is best to eat nuts that are not roasted, because they are not heated, which means that the healthy omega-3 fatty acids in them are not oxidized and are therefore still preserved. And by eating also unsalted nuts, you avoid that the blood prere gets too high.
Peanuts are not real nuts, but legumes. It is better not to eat them so often or even at all. Peanuts contain a lot of omega-6 fatty acids and disturb the good ratio between omega-3 and omega-6 fatty acids.
And we already consume enough omega-6 fatty acids compared to omega-3. If you consume too many omega-6 fatty acids in relation to omega-3 fatty acids in your diet, this will promote infections.
5.2 Fatty fish
Omega-3 is the umbrella term for certain polyunsaturated fatty acids. The most important ones are ALA (alfa-linolenic acid), EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid).
ALA is an essential fatty acid. The body cannot produce them itself, so they must be consumed through the diet.
EPA and DHA can be produced by the body from ALA. However, since the body is not very efficient at this, it is better to include EPA and DHA in your diet as well.
Fatty fish such as salmon, herring, mackerel, anchovies and sardines are high in EPA and DHA. These fatty acids from fish improve fat metabolism, blood prere and also maintain healthy blood vessels (source).
These fatty acids also reduce infections (source, source) in people with diabetes.
To supply EPA and DHA, you can eat fatty fish twice a week and/or take fish, krill or algae oil capsules.
5.3 Olive oil
Olive oil is also a good source of powerful omega-3 fatty acids and antioxidants. It reduces the risk of cardiovascular disease (source) and improves cholesterol levels (source, source).
5.4 Coconut oil
Coconut oil contains mainly fatty acids from medium-length molecular chains (MCT, medium chain triglycerides). This unlike most other fats. MCTs are healthy. Good for a diet with diabetes. They help lower blood sugar and, in turn, also increase insulin sensitivity (source, source).
Because coconut oil can withstand high temperatures, it's great for frying and baking.
Tip 6: Eat a lot of fiber
Dietary fiber has been proven to help keep blood sugar and insulin levels low (source, source, source). They also help prevent complications that occur with diabetes (source). There are soluble. Non-soluble fiber. Both are suitable for consumption. But the non-soluble fibers have the greatest effect (source, source).
Soluble fiber ensures that blood sugar levels rise only slowly after a meal (source).
The non-soluble fiber seems to make blood sugar rise even less quickly (source). Therefore, both types of fiber are recommended to add to his diet in diabetes and also anyway.
Fiber is not only important in diabetes diets, it is important for everyone to stay healthy and should not be missing from any diet. High-fiber food lowers the risk of cardiovascular disease (source). You also live longer on a high fiber diet (source).
Men should try to eat about 38 grams Eat dietary fiber during the day. For women it should be about 25 grams daily (source).
It can be quite difficult to get enough fiber from your diet when you have diabetes, so here is a list of foods that are rich in fiber
Many dietary fibers are found in:
– Vegetables: especially in carrots, beets, broccoli, artichokes and Brussels sprouts. – Legumes: especially in lentils, kidney beans, peas and chickpeas. – Fruits: especially pears, strawberries, avocados, apples, raspberries and bananas. Seeds: especially in pumpkin-. Sunflower seeds. – Seeds – nuts: especially in almonds, coconuts, pistachios and walnuts. – Whole grain cereals – Quinoa – Sweet potatoes – Dark (bittersweet) chocolate
Here are some remarks about the fiber-rich foods just mentioned, especially for people with diabetes.
6.1 sweet potatoes
Sweet potatoes contain a lot of carbohydrates. However, they are converted into glucose only slowly. Therefore, they are a good alternative to regular potatoes.
Since sweet potatoes are rich in carbohydrates, they also cause a noticeable increase in blood sugar. That's why you shouldn't eat too much of it either. Sweet potatoes contain 20 grams of carbohydrates per 100 grams. As a bonus, sweet potatoes contain more vitamins. Minerals than ordinary potatoes. Sweet potatoes contain u.a. Beta-carotene, vitamin A, various B vitamins, calcium and magnesium.
6.2 whole grains
Whole grain cereals are to be preferred over regular cereals (whole grain bread instead of white or mixed bread z.B.).
But you should not forget that cereals contain a lot of carbohydrates. A slice of wholemeal bread contains 14 grams of carbohydrates, so this is quite a lot.
In addition, diabetics seem to respond better to insulin when they eat oatmeal. It also improves blood sugar levels (source, source, source).
From oatmeal you can prepare an oatmeal but z.B. also pancakes.
But you should not buy oatmeal that is sold as 'quick to prepare'. These are oatmeal, which is very finely ground. In this way, the oatmeal can be digested very quickly after all. Therefore, let the blood sugar rise again faster than desired.
6. Dark chocolate contains a lot of fiber. Also has many other health benefits due to its high antioxidant content.
A disadvantage is that in chocolate also sugar is processed. That is why you should buy only the purest chocolate possible with a very high cocoa content (at least 80% or higher). This chocolate contains less sugar.
This pure chocolate should be considered as a tasty snack for in-between meals and should therefore not be eaten more than 1 piece per day, so that it does not disturb the blood sugar too much.
Instead of pure chocolate, you can also use Raw Cacao Nibs or Raw Cacao Powder if you want to enjoy the health benefits of chocolate.
There is no sugar in them and they contain 7 times more antioxidants than pure chocolate because they are not heated.
Chia seed has a positive effect on blood sugar, blood prere and inflammation (source).
Chia seed is not only rich in fiber, it also contains antioxidants that can help people with diabetes. It contains chlorogenic acid, which means less glucose enters the blood after a meal (source).
Flaxseed is another superfood that is rich in fiber.
Flaxseed helps maintain stable blood sugar and it improves A1c levels in people with type 2 diabetes (source, source, source).
Another important property of flaxseed is that it improves insulin sensitivity (source, source, source).
Tip 7: Minerals
If one is diabetic, two minerals are very important: Magnesium and Chromium.
Magnesium is an essential mineral for health. It is needed for about 700 different processes in the body.
By taking enough magnesium in the diet, one ensures that insulin resistance is reduced and blood sugar stabilizes (source).
You can take magnesium in the form of supplements.
Magnesium malate is best for this purpose.
Magnesium malate is a combination of magnesium and malic acid. This allows the magnesium to be better absorbed. In addition, malic acid supports glucose metabolism.
Certain foods are also rich in magnesium. Nuts, avocados, fatty fish, seeds, green leafy vegetables and (in moderation) dark chocolate would be some examples.
Chromium is a mineral of which we need very little, therefore it falls under the category of trace elements.
Chromium is found in most fruits and vegetables but also in grain products and nuts.
It is also present in meat in smaller amounts.
Chromium plays an important role in glucose and fat metabolism. It decreases insulin resistance and helps stabilize blood sugar (source, source, source).
Tip 8: Herbs
People with diabetes can benefit from certain herbs:
– Cinnamon – berberine – fenugreek seeds – garlic – turmeric – ginger – onions – black cumin – ashwagandha
These herbs can help tackle the final piece needed to reverse type 2 diabetes. At least, if you have also made the important adjustments in your lifestyle.
I will discuss the herbs here one by one below.
Turmeric (turmeric) is a spice that is used a lot especially in Asia. It gives z.B. also the curry powder its yellow color.
Turmeric has an incredible number of health benefits, far too many to list them all. That's why I will write a separate article on turmeric soon.
Diabetics should use turmeric regularly in cooking. It lowers blood sugar and likewise the risk of cardiovascular disease (source, source, source).
Turmeric also supports kidney function (source, source, source), which is important to control glucose.
Ginger is a spice that is widely used in cooking around the world. Ginger is good for health in general. For diabetics especially.
Ginger causes a decrease in blood sugar and HbA1c levels.
Ginger also improves insulin sensitivity (source, source, source).
Onions can also lower blood sugar in diabetics (source).
Studies have shown that meals that included onions resulted in lower blood sugar levels after meals in diabetics (source, source, source).
8.8 Black cumin
For diabetics, black cumin lowers high blood sugar (source, source, source).
Black cumin also protects against certain complications associated with diabetes (source, source, source).
Ashwagandha is also called Indian Ginseng.
It is a spice used in traditional Indian herbal medicine.
Ashwagandha reduces blood sugar in both healthy people and diabetics (source, source, source).
Tip 9: Food supplements
In addition to herbs, you can also use a whole range of supplements.
Just like herbs, these supplements can still contribute that last little step to reverse type 2 diabetes. However, they too will only provide extra help if one's own lifestyle has been strictly adapted beforehand.
One supplement that can help diabetics is glucomannan.
This is a root tuber from Asia that is available as a supplement.
It causes carbohydrates to be digested more slowly (source).
Plus, it's also good for cholesterol (source) and blood prere (source).
9.2 Alfa lipoic acid
Alfa-lipoic acid is a co-enzyme that reduces insulin resistance in diabetics with type 2 diabetes.
9.3 Vitamin C
Diabetics are also helped by vitamin C.
It lowers blood sugar and is also good for blood prere and against inflammation (source).
To achieve this effect, one needs a daily dose of vitamin C of 1000 mg, which is too much to be covered by food alone.
Vitamin C occurs naturally in vegetables and fruits. You can still supplement it with the help of (unsweetened) vitamin C tablets or powder.
Tip 10: Apple cider vinegar
One home-field remedy that has the health community really buzzing is apple cider vinegar. It offers countless health benefits. Especially for diabetics, it has some powerful properties.
Apple cider vinegar helps with weight loss, lowering blood sugar, and it also improves the symptoms of diabetes.
Apple cider vinegar keeps blood sugar from rising as much after a meal, and it also improves insulin sensitivity (source, source, source, source).
If you inject insulin or take medications that stimulate insulin production, apple cider vinegar is not such a good idea. Blood sugar could then drop dangerously low.
Tip 11: No stress
Stress is not good for people anyway, but especially if you want to get rid of your diabetes.
Stress increases blood prere (source, source) and also causes increased cortisol levels (the anti-stress hormone). When cortisol is out of balance, it will cause blood sugar to rise (source).
Under the influence of cortisol, it will also be much more difficult to lose belly fat, because cortisol promotes the binding and storage of fat.
For many people, their work is a source of stress.
If you suffer from a lot of stress at work, you should discuss it. Maybe you can get another task that causes less stress or you can get more help and support with your current tasks.
Simply finding another less stressful job is another slightly more radical option.
Anyway, one should try to achieve a better balanced life.
For this, you should provide moments of relaxation, z.B. with yoga or mindfulness. This will also improve insulin sensitivity (source, source, source).
Tip 12: Stay away from certain things
If you want to cure diabetes, not only what you should do or eat is important. Also, what you just shouldn't do or eat is probably even more important.
What you shouldn't do is smoke and not get off your butt. And there are also some things that are better not to eat.
If you eat these things anyway, all other diabetes nutrition efforts will be quite futile and your goal to cure your diabetes will become unattainable.
What you should definitely keep your hands off are added sugars, refined carbohydrates and Trans fats.
To make this a little clearer, here is a list of foods that contain these substances, including an explanation.
12.1 fruit juice
Fruit juices are generally considered healthy drinks. However, the effect of fruit juice on blood sugar is the same as that of a sweet soft drink. This also applies to fruit juices, which are 100% fruit juice and contain no added sugar!
Fruit juice is full to the brim with fructose (source), the type of sugar that causes type 2 diabetes.
The problem with fruit juices is that they filter out fiber. Therefore, the absorption of the sugars is not delayed, as it is the case when you are a piece of fruit.
A lot of moisture is lost when fruit is dried. This makes the sugar much more concentrated. Raisins, for example, contain 4 times as much sugar as grapes.
If you want to be cured of diabetes, it is better to eat fresh fruit, which contains less concentrated sugar.
Fruits with little sugar would be strawberries, raspberries, blueberries, cranberries, limes, lemons and grapefruit.
12.3 Soft drinks (lemonade)
Soft drinks are at the top of the list of things to stay away from.
Soft drinks are full to the brim with sugar, and because they are liquid sugar, they are absorbed directly into the bloodstream. Soft drinks also have absolutely no nutritional value to offer.
Another disadvantage of liquid calories from sugar is that the brain does not register them in the same way as calories from solid food (source, source).
Liquid calories from sugar do not provide a feeling of satiety, which means you do not automatically stop eating or drinking.
That's why you won't be surprised to learn that drinking soft drinks has been linked to worsening insulin resistance (source, source).
Drinking soft drinks, however, not only worsens insulin resistance, it also causes abdominal fat, lowers metabolism and increases the risk of cardiovascular disease (source, source). So more reasons than enough to ban soft drinks from the house.
Soft drinks sweetened with sweeteners also have a negative effect on insulin and blood sugar (source). It, too, should be left if you want to cure your type 2 diabetes.
Therefore, what is better to drink is water, (green) tea, herbal tea and coffee.
Maybe this sounds a bit boring if you are used to soft drinks. That's why you have to get a little more creative.
On warm days, you can eat z.B. treat yourself to a glass of mineral water with a slice of lemon or lime and a few ice cubes.
Coffee contains antioxidants, and drinking coffee has a correlation with a lower risk of type 2 diabetes (source, source, source). However, you should drink your coffee black or with only a very small shot of creamer.
The only suitable sweetener that does not raise blood sugar levels or insulin is stevia. Stevia actually seems to lower blood sugar (source, source).
For this purpose, however, you should use pure stevia, which is available in health food stores.
Green tea contains a special antioxidant that causes the liver to release less glucose and improves insulin sensitivity (source, source).
The best thing to drink is simply water. The kidneys regulate the excess glucose by removing it through the urine.
But to do this, you need to drink enough water (source, source, source).
12.4 Refined carbohydrates
Refined carbohydrates are industrially processed carbohydrates. A well-known example of this is flour.
When flour is made, the fiber is removed from the grain and then it is finely milled.
Carbohydrates are produced in this way, which are converted to glucose much more quickly in the body.
That's why blood sugar jumps after consuming such products (source, source).
Refined carbohydrates that are regular fare for most people include bread, breakfast cereals, white rice, and pasta (noodles).
Snacks also almost always contain refined carbohydrates. They are found in cookies, pastries, Enery bars, rusks, crackers and bagels.
Refined carbohydrates are not only bad for blood sugar, they also appear to disrupt memory in diabetics (source).
In this study, it was shown that swapping regular bread for whole wheat bread improved blood sugar in diabetics. In addition, the blood prere and the cholesterol also improved.
12.5 Trans fats
If there's one thing scientists agree on, it's the harmfulness of trans fats to our health.
Trans fats do not affect blood sugar, yet they are associated with insulin resistance, increase in inflammation levels, increase in abdominal fat, and worsening cholesterol (source, source, source).
Trans fats increase thus also the danger for heart cycle illnesses. And this is something that diabetics certainly don't want, since they are already at increased risk of cardiovascular disease anyway.
Trans fats are formed during the processing of vegetable oils. This processing is also known as hardening or hydrating fats.
Processing aims to improve the shelf life and structure of fats (without considering the consequences for health).
Trans fats are found in most margarines, baked and fried goods, peanut butter, pastries, and coffee creamers. They are also often found in snacks, cookies and even frozen meals.
Trans fats are so harmful to health that they are already banned in some countries. More countries have announced plans to ban trans fats.
In this country, people trust in the self-regulation of the food industry, which is why trans fats are still used in food (even if less than 10 years ago).
The bad thing is that there is no requirement to list trans fats on packaging.
If one however on the packing statements as for instance 'vegetable fat, partially hydrogenated', 'hydrogenated fat' or 'hydrogenated fatIf you discover the presence of trans fats in the product, you can be very sure that the product contains trans fats and therefore it is better not to buy it.
12.6 Dairy products with flavoring
Flavored yogurt and milk drinks are not a good idea if you want to cure diabetes.
One should not be seduced by slogans such as 'light', 'fat-free' or '0% fat'.
Yogurt and other flavored dairy products often contain added sugars, and usually quite a lot of them too.
It is best to take only real natural Greek yogurt. This is rich in protein. Contains few carbohydrates.
The protein in Greek yogurt makes you not get hungry again so quickly, so you take in fewer calories (source).
Greek yogurt also appears to improve blood sugar (source).
If you want to add some flavor to your Greek yogurt, it is best to add fresh fruit such as.B. Strawberries or blueberries.
However, one should be careful with labels that say: yogurt, Greek Type. This is adulterated Greek yogurt, which does not have the health benefits of real Greek yogurt, as it contains more carbohydrates and much less protein.
12.7 Breakfast cereals
Just about all breakfast cereals and cereals are sweetened with some form of sugar. In any case, I have not yet been able to discover unsweetened breakfast cereals in the supermarket, but who knows, maybe they do exist somewhere.
Besides the sugar that is in breakfast cereals, they are also processed (refined) carbohydrates.
The combination of sugar and processed carbohydrates in breakfast cereals, causes a real boost in blood sugar after eating them. And that's something you'd really rather not start your day with.
That's why eating breakfast cereal is very high on my list of things it's better not to eat if you have diabetes.
You should also be careful with breakfast cereals that claim to be healthy, such as.B. Granolas, which you now see more and more often on the shelves.
They may be a little less bad than traditional breakfast cereals, since they also use nuts and seeds in them, but they also contain a lot of added sugar in the form of honey, syrup, glucose syrup or regular sugar.
As an alternative to breakfast cereal, you can eat oatmeal or make your own cereal that doesn't have sugar added to it.
12.8 All kinds of sugar
Some people adhere to the misconception that natural sugar is less bad than granulated sugar. Then honey, maple syrup or agave syrup is often used as an alternative to granulated sugar.
The difference between z.B. Honey and granulated sugar is that honey is not processed, while granulated sugar is.
But it doesn't matter if you use granulated sugar or honey, they both have the same effect on blood sugar and insulin, and they also both increase inflammation levels in the blood to the same extent (source).
If you want to get rid of your diabetes, you have to avoid all forms and types of sugar as much as possible. There is no such thing as 'good' sugar, unfortunately.
To sweeten your food, you may be able to use pure stevia, which you can buy at health food stores. This is the only sweetener that does not cause insulin to rise.
12.9 Most foods are not ok
It's pretty much impossible to list everything that's not good for you. If I had to make a guess, I would say that 90% of the foods available in the supermarket are not suitable for people who want to cure their diabetes.
In the points listed above, I have mentioned and dealt with some large and important product groups that it is better to avoid.
As a rule, you can eat everything that is not processed (aming normal portions) and should always be very careful with processed products.
With this processed food, you always have to study the ingredient list very carefully.
If sugar has been added to foods, if they contain refined carbohydrates or trans fats, they are generally bad for you, no matter how nice-sounding the slogans on the packaging may be. You should also always be aware of the aliases that are very often used for sugar.
Here are some recipes that are suitable for a diet to cure type 2 diabetes. would like to invert. This recipe is suitable for breakfast. Contains only healthy ingredients.
Oatmeal is a good source of slow carbohydrates. The blueberries contain little sugar, but all the more important antioxidants. The cinnamon ensures that blood sugar does not rise too quickly and the walnuts are the perfect source of omega-3 fatty acids, protein and fiber.
– 30 grams of oatmeal – 30 grams of blueberries – one cup of water – half a cup of unsweetened almond milk – 15 grams of walnuts – a pinch of cinnamon (to taste)
1. Preheat the oven to 180°C. 2. Line an oven tray with baking paper. Spread the oatmeal on it. Line an oven tray with baking paper. Spread the oatmeal on top. 3. Bake the oatmeal for about 20 minutes until it is nice and golden brown. 4. Bring the water and almond milk to a boil in a saucepan and add the oatmeal. Then let the pot simmer on low heat until the oatmeal is soft and creamy. 5. Take the pot off the heat and add the blueberries, walnuts and cinnamon and mix everything well. 6. The porridge is then served in a small bowl. You can add some blueberries on top for garnish.
By the way, you don't necessarily need to toast the oatmeal in the oven beforehand. But this can enhance and improve the taste of the flakes. But if you do not have so much time, you can also skip this step.
With oatmeal and different fruits you can also give free rein to your own imagination. A combination with strawberries. Raspberries is also highly recommended. These fruits also do not contain much natural sugar.
You can also add a teaspoon of chia seeds to your oatmeal. This gives the dish extra fiber, which will keep you feeling full for longer.
Tip: If you want to make the oatmeal a little sweeter, you can add a few drops of pure stevia at the end.
Recipe 2: Poached eggs with yogurt sauce
This recipe is suitable for breakfast or lunch. It is rich in protein. Will last a long time. All ingredients are suitable for diabetics who are curing their diabetes resp. want to invert.
Salmon contains the most important omega-3 fatty acids EPA and DHA, which improve fat metabolism. The Greek yogurt helps to improve blood sugar. The eggs improve the insulin sensitivity. The turmeric lowers blood sugar.
– 50 grams of real Greek yogurt (natural) – a pinch of turmeric – half a tablespoon of chopped fresh dill – the juice of a 1/4 lemon – 1 teaspoon of horseradish – salt to taste – 1 small hard wholemeal roll – 2 slices of smoked salmon – 2 poached eggs – a tablespoon of chives
1. Put the Greek yogurt in a small bowl and mix it with the turmeric until it turns a nice golden color. 2. Add the dill, horseradish, white pepper and some salt and stir well again. 3. Poach the eggs in boiling water. 4. Cut the wholemeal roll in half and top each half with a slice of smoked salmon, a poached egg and the yogurt sauce. 5. Finally, sprinkle the bun with chives. You can start enjoying. Finally, sprinkle the bun with chives. You can start enjoying.
Tip: If you want to use fewer carbs, you can also substitute a whole grain rice cracker for the whole grain bun, or just omit the bun altogether and add some more raw vegetables. Thanks to the rich protein in this dish, you don't have to worry about getting hungry again quickly.
Recipe 3: Zucchini Pasta Bolognese with Mushrooms
Zucchini pasta (courgetti) is a low-carb alternative to high-carb spaghetti.
Courgetti are made from zucchini with the help of a spiral slicer. A spiral slicer (spirelli) cuts vegetables like zucchini, carrots or cucumbers into nice thin strips.
For this recipe, we make spaghetti from zucchini. Zucchini contains only 3 grams of carbohydrates and 16 kcal per 100 grams.
The beauty of Italian food is that you can use garlic and olive oil to your heart's content.
These two have already been discussed in this article and are recommended if you are a diabetic looking to reverse your diabetes.
Ingredients (for 1 person):
– Zucchini from which to cut courgetti – 1 tablespoon of extra virgin olive oil – 1 onion cut into small pieces – 2 cloves of garlic, finely chopped – 1 large carrot cut into cubes – 150 grams of mushrooms (to taste) cut into pieces – 1 teaspoon of apple cider vinegar – 200 grams of canned peeled tomatoes – Half a tablespoon of chopped basil – Pepper and salt to taste
1. Fry the onions, garlic and carrot in a tablespoon of olive oil until the carrot is soft. 2. Add the mushrooms, tomatoes, apple cider vinegar, and herbs. The whole thing is boiled until it thickens nicely. 3. The courgetti are prepared with a tablespoon of olive oil. A shot of water added to a separate pot. The courgetti are made with a tablespoon of olive oil. A shot of water added to a separate pot. Heat the courgetti for about 5 to 8 minutes, but make sure they do not become overcooked and limp. 4. Serve the courgetti in a deep dish with the bolognese mushroom sauce on top. Bon appetit!
Now I wish you good luck in reversing your diabetes. Do you have any questions? Then feel free to put them to us here below in the comments. I will try to answer all questions as soon as possible.