Reversing Diabetes: A Diet Plan For Health

Adopting a well-balanced diet is one way to help control and reverse type 2 diabetes. There are several diets that can help with this, such as The Diabetes Code, which involves avoiding fructose, refined carbohydrates, and unprocessed foods, and intermittent fasting. Another option is a low-calorie diet, which involves replacing meals with soups and shakes for 12 weeks, followed by healthy meals of around 800-1200 calories a day.

Avoid fructose and refined carbohydrates

Adopting a well-balanced diet, staying active, and controlling your weight can put you in control, enabling you to arrest or even reverse the process of developing diabetes. A good diet plan for reversing diabetes will avoid fructose and refined carbohydrates while increasing natural fats and eating only unprocessed foods. Intermittent fasting is also recommended.

Fructose is a type of sugar found in fruit and honey, and it is also added to many processed foods as a sweetener. When you eat fructose, your liver breaks it down and turns it into glucose. Glucose is the main source of energy for your body, but if you have too much glucose in your blood, it can lead to diabetes.

Refined carbohydrates are foods that have been stripped of their fibre and nutrients during processing. This includes white bread, pasta, rice, and breakfast cereals. These foods are quickly broken down into glucose by your body, which can cause a rapid increase in blood sugar levels.

To avoid fructose and refined carbohydrates, you should limit your consumption of sugary foods and drinks, such as cookies, cakes, ice cream, and sugar-sweetened beverages. You should also avoid most fruits, all dried fruits, and fruit juices. Instead, focus on eating whole, unprocessed foods such as vegetables, lean proteins, and healthy fats.

It is important to note that this approach may not be right for everyone with diabetes and that anyone attempting to follow it should work with a healthcare provider.

Eat only unprocessed foods

Eating only unprocessed foods is one of the three principles outlined in *The Diabetes Code: Prevent and Reverse Type 2 Diabetes Naturally*. The book, by Canadian nephrologist Jason Fung, offers a strict and restrictive treatment plan for reversing type 2 diabetes. It is important to note that this approach will not be suitable for everyone with diabetes and that anyone attempting to follow it should do so under the supervision of a healthcare provider.

The Diabetes Code advises that you should avoid sugar-sweetened beverages, cookies, cakes, breakfast cereals, ice cream, most fruits, all dried fruits, bread, pasta, rice, and potatoes. This may be challenging for some people to adhere to, but others may find the clarity of a rigid plan easier to follow.

Unprocessed foods are those that have not been altered from their natural state. This includes foods such as fresh fruits and vegetables, whole grains, lean proteins, and healthy fats. These foods are typically rich in nutrients and low in added sugars, unhealthy fats, and artificial ingredients. By eating only unprocessed foods, you can help stabilise your blood sugar levels, improve insulin sensitivity, and reduce inflammation in the body.

When following this principle, it is important to read food labels carefully and be mindful of hidden sugars and additives. Even foods that appear healthy, such as fruit juices or dried fruits, can contain high amounts of sugar or additives. It is best to choose whole, fresh foods whenever possible and to prepare meals at home using simple, unprocessed ingredients.

In addition to eating only unprocessed foods, The Diabetes Code also recommends avoiding fructose, avoiding refined carbohydrates while increasing natural fats, and practising intermittent fasting. By following these principles and working closely with a healthcare provider, it may be possible to reverse type 2 diabetes and improve overall health.

Intermittent fasting

Research has shown that intermittent fasting can reduce or even remove the need for medication in people with type 2 diabetes. In a recent study, researchers observed the effects of intermittent fasting on type 2 diabetes. After 3 months, they found that intermittent fasting reversed type 2 diabetes in nearly half of the study’s participants. A separate study found that 55% of participants experienced diabetes remission, discontinued their diabetes medication and maintained it for at least one year.

If you are considering intermittent fasting, it is important to speak with a healthcare professional first to ensure it is safe and appropriate for you.

Low-calorie diets

Adopting a low-calorie diet is one way to reverse type 2 diabetes. For the first 12 weeks of a low-calorie diet plan, people replace all meals with soups and shakes, totalling around 800 calories per day. After this, people gradually replace these products with healthy meals of around 800-1200 calories per day. Evidence shows that this approach is the best way to lose weight through diet, which is key to type 2 diabetes remission for many people.

There are many ways to lose weight through changes to your diet. People have reported going into remission by reducing their calorie intake through different ways of eating, including a healthy low-calorie diet without using formula products, just regular healthy food.

The Diabetes Code offers three principles for reversing type 2 diabetes: avoid fructose, avoid refined carbohydrates while increasing natural fats, and eat only unprocessed foods. Intermittent fasting is an extra (fourth) principle. The book also suggests forgoing sugar-sweetened beverages, cookies, cakes, breakfast cereals, ice cream, most fruits, all dried fruits, bread, pasta, rice, and potatoes.

It is important to note that this strict and restrictive treatment plan may not be suitable for everyone with diabetes, and anyone attempting to follow it should work with a healthcare provider.

Staying active

While diet is a cornerstone of diabetes management, staying active is also important.

In addition to structured exercise, try to incorporate more movement into your daily routine. Take the stairs instead of the elevator, or get off the bus one stop early and walk the rest of the way. If you have a desk job, set a timer to remind yourself to get up and move around every hour. You can also try standing or walking while talking on the phone or watching TV.

It's important to find activities that you enjoy and that fit into your lifestyle, so you're more likely to stick with them. You can also try finding an exercise buddy to help keep you motivated.

Remember to always consult with your healthcare provider before starting any new exercise routine, especially if you have any health concerns or limitations.

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