Eating the right amount of food will also help you manage your blood glucose level and your weight. Your health care team can help you figure out how much food and how many calories you should eat each day. Look up how many calories are in what you eat and drink at the USDA’s Food-A-Pedia.
If you are overweight, combining physical activity with a reduced-calorie eating plan can lead to even more benefits. In the Look AHEAD: Action for Health in Diabetes study,1 overweight adults with type 2 diabetes who ate less and moved more had greater long-term health benefits compared to those who didn’t make these changes. These benefits included improved cholesterol levels, less sleep apnea, and being able to move around more easily.
Omega-6 polyunsaturated fatty acids (corn, safflower, sunflower, and soybean oils and nuts and seeds) are the second choice and should account for 5 – 10% of total calories as part of total fat intake.
Also, make sure that you are eating sulfur-rich foods (e.g. organic eggs, fish, cruciferous vegetables, allium vegetables), because sulfur helps your cells to absorb nutrients, fight bacteria and build your connective tissues. This is especially important when you have reached “the wall” diabetic cleanse that is, you have lowered your blood sugar, but, you can’t lower it any further or you can’t keep your blood sugar stabilized without increasing your exercise regimen.
Try to replace saturated fats and trans fatty acids with unsaturated fats from plant and fish oils. Omega-3 fatty acids, which are found in fish and a few plant sources, are a good source of unsaturated fats. Generally, two servings of fish per week provide a healthful amount of omega-3 fatty acids. Fish oil dietary supplements are another option. Fish and fish oil supplements contain docosahexaenoic (DHA) and eicosapentaenoic (EPA) acids, which have significant benefits for the heart. Discuss with your doctor whether you should consider taking fish oil supplements.
Grapefruit also seems to help improve HDL (good) cholesterol levels. In a recent study, individuals who consumed fresh grapefruit or grapefruit juice before meals had a 6-8 percent increase in HDL (good) cholesterol compared with the control group, which drank water before meals. Grapefruit juice has also been shown to help lower blood pressure in people with both normal and high blood pressure.
Jump up ^ Hong L, Xun M, Wutong W (2007). “Anti-diabetic effect of an alpha-glucan from fruit body of maitake (Grifola frondosa) on KK-Ay mice”. The Journal of Pharmacy and Pharmacology. 59 (4): 575–82. doi:10.1211/jpp.59.4.0013. PMID 17430642.
Try using beans as your main protein source a couple of times a week plain, in salads, in soups, or as a substitute for ground beef in Mexican dishes, such as bean tacos or burritos. Beans are good for your wallet, too — they are about the cheapest protein source around.
The right amount of carbohydrates varies by how you manage your diabetes, including how physically active you are and what medicines you take, if any. Your health care team can help you create a personal eating plan based on carbohydrate counting.
Jump up ^ Sheard, NF; Clark, NG; Brand-Miller, JC; Franz, MJ; Pi-Sunyer, FX; Mayer-Davis, E; Kulkarni, K; Geil, P (2004). “Dietary carbohydrate (amount and type) in the prevention and management of diabetes: a statement by the american diabetes association”. Diabetes Care. 27 (9): 2266–71. doi:10.2337/diacare.27.9.2266. PMID 15333500.
Sugar alcohols (which include xylitol, mannitol, and sorbitol) are often used in “sugar-free” products, such as cookies, hard candies, and chewing gum. Sugar alcohols can slightly increase blood sugar levels. The American Diabetes Association recommends against consuming large amounts of sugar alcohol as it can cause gas and diarrhea, especially in children.
When we think about arsenic, we should be thinking about it as water. Did you know that 10% of municipal water in the United States (9) has been found to be contaminated with arsenic? Many areas might not be in direct danger of contamination, but it is still a danger nonetheless.
Exercise helps decrease body fat and improve insulin sensitivity. People who exercise are less likely to develop type 2 diabetes than those who do not. However, people with diabetes should never begin an intensive exercise program without consulting a healthcare professional.
Jump up ^ Bantle JP, Wylie-Rosett J, Albright AL, et al. (2006). “Nutrition recommendations and interventions for diabetes – 2006: a position statement of the American Diabetes Association”. Diabetes Care. 29 (9): 2140–57. doi:10.2337/dc06-9914. PMID 16936169.
Some fat is essential for normal body function. Fats can have good or bad effects on health, depending on their chemistry. The type of fat is more important than the total amount of fat when it comes to reducing heart disease. Monounsaturated fatty acids (MUFA) and polyunsaturated fatty acids (PUFA) are “good” fats that help promote heart health, and should be the main type of fats consumed. Saturated fats and trans fats (trans fatty acids) are “bad” fats that can contribute to heart disease, and should be avoided or limited.
Raw Foods Cleanse: This is a temporary cleanse that advocates eating uncooked vegetables combined with smaller amounts of raw nuts, seeds, and sprouts. It’s an excellent way to detoxify the colon, liver, and other systems in the body. It alleviates the body’s need to alkalize the acidic nature of blood that results from a modern, non-alkaline diet.
I recently sat in on a lecture (The Diet Cure) by Dr. Julia Ross (author of the book). In the course of the lecture, she let slip the most useful bit of information — how to conquer sugar cravings with a simple, affordable amino acid supplement.
“I’ve never made a commitment to my health as I have with this detox. My doctor was skeptical and wanted to put me on insulin. I wanted to prove her wrong and was committed to go through the program to take my health back. It helped me realize how compulsive I’ve been with food. How I would reward my stressfull events with sweet treats. My husband joined me on the detox and he is also thrilled with the results. Thank you Dr. Hyman and staff for this amazing program.” ~ Jean Y.
According to the American Diabetes Association (ADA), low-carb diets may help reduce weight in the short term (up to 1 year). However, because these diets tend to include more fat and protein, the ADA recommends that people on these diet plans have their blood lipids, including cholesterol and triglycerides, regularly monitored. Patients who have kidney problems need to be careful about protein consumption, as high-protein diets can worsen this condition.
Make sure that you are eating raw and plant-based foods with anti-inflammatory and antioxidant properties, e.g. green vegetables, bright-colored vegetables, whole fruit, cold-water fish, plant oils, etc.
You’ve got to get that sugar out of the blood, and your body has to become sensitive or responsive to insulin once again. That’s the biggest step you have to take in your battle to reverse diabetes. Cinnamon can help.
In addition, avoid processed foods with added sugars of any kind. Pay attention to ingredients in food labels that indicate the presence of added sugars. These include terms such as sweeteners, syrups, fruit juice concentrates, molasses, and sugar molecules ending in “ose” (like dextrose and sucrose).