Does it seem impossible to reverse your Type 2 diabetes permanently in spite of all the news you have heard over the years?
Studies have shown that you can reverse this disease. When diagnosed by a doctor people often think their life is over.
I have some great news for you today if you have been believing that lie.
We all know that diabetes causes many complications in the body. These include bad circulation, interference with sight, liver, and heart problems.
It is normal for the doctor to put patients on tablets to keep their sugar as stable as possible. If this does not work insulin is then prescribed.
The medication usually controls your sugar levels but does not take away diabetes. This is a dietary disease so medications will not reverse it.
Diabetes occurs when our bodies do not produce enough insulin to control the blood sugar in it.
This can go when losing weight according to this study.
How Much Weight do You Need to Lose to Reverse Type 2 Diabetes?
According to the study if you lose about 33 pounds you can reverse your diabetes permanently.
The Mediterranean Diet is a great way to drop these pounds. This is not a diet but, is a way to teach you how to eat to control your sugar and be healthy.
You never feel hungry, and the food allowed is natural, and not processed.
Your blood sugar will also return to normal as you keep any excess weight off.
There are two ways you can get rid of excess sugar with the Mediterranean Diet.
1. Burn off the Sugar to Reverse Type 2 Diabetes
Since Type 2 diabetes is too much sugar in the body, burning it off is how you will get rid of some of it.
Fasting is not a great way to do this. The types of food you eat are what work.
Increase your vegetables. Leafy greens like kale, Chinese cabbage, brussels sprouts, and spinach are some great ones. Some vegetables do have some sugar but, eat less of these.
By eating fewer calories and sugar your diabetes will not only reduce but, you will lose weight also.
You can even go on a short fast to see quicker results. For example, cut back on supper some evenings.
If you still need a hot beverage drink it without a sweetener. It is always best for your body to not consume heavy foods in the evening.
The body will not have to work so hard trying to burn off those extra calories. You also tend to not move around as you would during the day, which helps.
2. Get Rid of the Sugar
Get rid of or decrease your sugar intake and you will reverse your type 2 diabetes permanently.
Stop consuming refined starches in your diet. This would include white rice and white flour. These are other forms of sugar. When eaten and digested they turn into glucose, which causes diabetes.
The Mediterranean Diet promotes the use of whole grains that are not processed. Try some oats, barley, quinoa, brown rice, and so on.
Since these are great fibers and do not change into sugar, your body will love you when you consume them.
Here are some foods that can help you with your weight loss plan and reverse your type 2 diabetes. They are healthy and rich in nutrients.
They have a small number of calories and are low in sugar. You will now be on your way to the Mediterranean Diet.
Apple
Have you ever tried eating an apple when you are hungry? It works well and fills you up fast. This happens because of the high fiber they contain. They also have water, antioxidants, and Vitamin C.
Make it a habit to take an apple or two with you whenever leaving home in case you get hungry.
Apples contain carbohydrates which can raise blood sugar. The fiber they have helps to stabilize your diabetes.
Although they contain sugar much of it is fructose. The fiber also slows down digestion and absorption of sugar.
Keep in mind that apples are also low in calories and will aid in losing weight.
Grapefruit
Grapefruit is full of water and fiber. The sugar content is quite low also. With only 52 calories in a half, it is also a good source of calcium and Vitamin C.
Avoid drinking grapefruit juice which is higher in sugar. It is more concentrated than fresh fruit.
By doing this you will keep your diabetes under control well. Make sure that if you are on medication it is safe to consume this fruit with them.
Avocado
This is one of my favorite foods. When eaten with oats and barley crackers I am on cloud 9.
There are many recipes where this great-tasting food makes them even more delicious. Although they are high in calories, they come from good fat.
One-quarter of a medium-sized avocado contains:
- 50 calories
- 3 grams of carbohydrates
- 2 grams of dietary fiber
- 5 grams of fat
- 1 gram of protein
Since avocado is not sweet you do not have to worry about consuming too much sugar. One cup contains only one gram of sugar.
The healthy fat found in avocados can also help with losing weight. A study has shown that one avocado daily can lower LDL cholesterol levels.
Portions still do matter. Eat a moderate amount of this tasty food to cut back on those calories.
Oatmeal
One cup of oatmeal contains:
- 159 calories
- 4 grams fiber
- 3 grams fat
- 27 grams carbohydrates
- 6 grams protein
This grain will make you feel full also. When cooked it contains only 1.1 grams of sugar.
You can feel great that you are not consuming much sugar when you have your oatmeal. Some healthy sweeteners include bananas, strawberries, berries, or dried fruits in your oatmeal.
Eggs
Eggs are one of those foods that taste great. When done in different ways and flavored well they are a treat.
One large egg only contains 70 calories if boiled. Of course, if you add oil to them when doing an omelet that would increase the calories.
Use some healthy olive oil and all will be well. It is also a cheap way to get your protein.
With only a few calories you do not have to feel guilty about having two eggs for breakfast. You can even mix them in your brown rice for extra protein.
This will keep you full, and prevent you from snacking during the day. You will be sure to lose weight also. Eggs contain the nutrients Vitamin A and D, folate, and calcium.
How Long Does it Take to Reverse Type 2 Diabetes With Diet?
There is no set time to reverse type 2 Diabetes permanently.
When taking medication, changing to a healthy lifestyle, and losing weight it can vary. Studies by doctors show that results may be in as little as three to six months.
It may take about a month to balance diabetes. Changes to a healthy lifestyle and losing weight will take a longer time to see results.
Conclusion
We have seen that the reversal of diabetes can come about with a few healthy changes and losing weight.
Medical studies have now given hope to those who thought it was impossible.
Following your doctor’s orders and keeping healthy, you will be well on your way to a life of longevity without diabetes.
