Type 2 diabetes is reaching epidemic proportions. There are 3.7 million people living with diabetes. 90% of those of being affected by type 2 diabetes. It is entirely possible to both prevent as well reverse type 2 diabetes. Unfortunately, a lot of the advice that is given for the condition is ,in my opinion,unhelpful and misguided. most people think of it as a blood sugar problem but this is the ultimate effect rather than the cause. 

WHAT IS TYPE 2 DIABETES?

Type 2 diabetes is a condition that is characterised by chronically elevated blood sugar levels. However, the main cause as well as the driver for this condition is something called insulin resistance . when you eat certain foods, particularly refined carbohydrates that food is converted to sugar inside your body.

Our body has a way of dealing with this sugar is to produce a hormone called insulin. 

Insulin moves the sugar inside your cells so that it can be used for energy.

When you have type 2 diabetes, prediabetes or significant abdominal obesity, that system does not work so well.

Eating too many refined carbohydrates elevates your insulin levels for long periods of time and your cells start to become resistant to the effects of insulin.  

The problem is that too much insulin is toxic to the body.

WHAT ARE THE EFFECTS OF RAISED INSULIN LEVELS?

It causes water and salt retention, which causes raised blood pressure you become at risk of atherosclerosis which can lead to heart attacks raised insulin levels increases VLDL a type of blood fat and one of the bad forms of cholesterol can drive the growth of certain cancer cells in women, it can causes the ovaries to produce more testosterone, which is associated with polycystic ovarian syndrome significantly increases your risk of getting type 2 diabetes  

The only way to effectively reverse type 2 diabetes is to deal with the underlying cause-insulin resistance. Trying to address the blood sugar levels without addressing the insulin levels is treating the symptoms, not treating the root cause.

Insulin resistance is driving the condition ,you need to firstly stop consuming foods that increases insulin production.

Secondly, you need to make some lifestyle changes so that you can become sensitive to insulin once again. 

WHAT FOODS INCREASE INSULIN PRODUCTION

All carbohydrates-to some degree at least -will raise your blood insulin levels.that is why i consider type 2 diabetes a form of CARBOHYDRATE INTOLERANCE. Protein can also raise levels but to a much lesser degree.

The only macronutrients that keeps your insulin levels and,therefore,your blood sugar stable is fat.

If you are trying to reduce insulin levels,you need to reduce your amount of certain carbohydrates and replace them instead with healthy,natural fats.

When I say healthy ,natural fat-think nuts and seeds,avocados,omega 3 fats .

NOTE ;-There is one perfect diet for everyone.Different people respond to different diets.

If you have a diagnosis of type 2 diabetes or if you have been told you are at high risk or if you have significant abdominal obesity,here are 8 ways to start reversing the effects;-

AVOID ALL ADDED SUGAR.

AVOID ALL SWEET DRINKS.

AVOID ALL REFINED CARBOHYDRATES.

Concentrate on the quality of the food that you are eating and the calorie control will take care of itself.

A healthful diet and regular exercise are the first steps to managing type 2 diabetes by up to 57%.

DIET TIPS:

  • limit carbohydrates
  • eat less sugar
  • fiber rich foods

FOOD TO INCLUDE IN THE DIET

Vegetables,fruits,whole grains,protein low fat dairy products.

Varied diet ensures the body receives all the nutrients it needs.

people should also eat fewer calories and try to eat similar amounts of carbohydrates at each meal.

foods high in polyunsaturated fats,such as fish,nuts,and vegetables oils,are also highly beneficial for keeping down blood sugar levels.

Heart-healthy diet, such as the DASH diet, can be a highly effective trusted sources way to structure an eating plan to reduce the risk oe effective of diabetes.