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As a nutritionist with a PhD focused on diabetes nutrition, I have helped thousands of people naturally treat type 2 diabetes and prediabetes over the past decade.
What you need to know is that medications are not the solution to effectively treating diabetes. Sure, it might help temporarily. However, with proper diet and nutrition, he may be able to lower his blood sugar levels and his A1c, lose weight, and even reduce or stop his medication. Research shows!
Let’s talk about why and how it works.you can Please review my study Here, we use a virtual platform to guide the T2Diet program intervention.
Type 2 diabetes is characterized by insulin resistance, a condition in which the body’s cells do not respond effectively to insulin, leading to elevated blood sugar levels.
Insulin is a hormone that regulates the uptake of glucose from the blood into cells. When insulin resistance occurs, glucose accumulates in the bloodstream instead of being used by cells for energy.
This can create a vicious cycle in which most people with type 2 diabetes and prediabetes end up with high blood sugar and high insulin (hyperinsulinemia). This cascade can lead to all sorts of problems that worsen your health, so the main goal is to lower blood sugar levels, reduce the amount of insulin, and restore balance to your overall metabolism.
There is one major nutrient that stimulates high blood sugar and high insulin. It’s a carbohydrate. Therefore, to improve diabetes, you should focus on reducing your carbohydrate intake and eating high-quality, nutritious foods.
Based on ten years of evidence and practice, I 16 week T2 diet program. This is an online program that includes nutrition lessons, recipes, and more.
In the clinical trial I conducted, 40 participants received standard diabetes treatment alongside the T2Diet program, and 47 participants received standard treatment alone. Although the majority of participants in both groups improved in their health after 16 weeks, even greater effects were seen in those who received the program’s additional support.
The 40 participants assigned to use the program reduced their HbA1c levels by almost 1%. Some people have reduced their HbA1c levels by 3%. This is far more than what can be achieved with drugs in this short period of time. People lost an average of 9.6 pounds.
Most importantly, the need for medicine has decreased. In fact, 87% of people who took this program reduced their medication dosage in just 16 weeks.
People who did not take advantage of the T2Diet program and only received standard treatment actually ended up using more medication.
This program isn’t magic, so let’s take a closer look at some of the key nutrition principles you can put into practice right away.
Let’s take a closer look at the focus of the T2Diet program. These food categories are the main changes in diet for most participants.
Carbohydrates are the main nutrients that stimulate hyperglycemia and hyperinsulinism.
of The core intervention of the T2Diet study, and the method I’ve been teaching people for over 10 years is to focus on a low-carbohydrate eating plan, where only 10-26% of your total energy intake comes from carbohydrates. Specifically, it is important to limit your carbohydrate intake to 100g or less per day. Ideally, you should limit your carbohydrate intake to 50-80g per day.
Carbohydrates include a wide range of foods such as:
- Sugar (white sugar, brown sugar, honey, molasses, rice candy, etc.)
- Starches (pasta, potatoes, rice, bread, noodles, flour, cereals, etc.)
- Beans and legumes (chickpeas, lentils, soybeans, black beans, etc.)
- Fruits (berries, peaches, apricots, plums, mandarins, etc.)
- Vegetables (alfalfa, artichokes, arugula, peppers, cabbage, cauliflower, eggplant, green beans, mushrooms, lettuce, spinach, tomatoes, zucchini, etc.).
The best carbohydrates to eat are vegetables, followed by small amounts of fruit, beans, and legumes.by american diabetes association“Non-starchy vegetables such as lettuce, cucumbers, broccoli, tomatoes and green beans are high in fiber and contain few carbohydrates, so they have less of an impact on blood sugar levels.”
Types of carbohydrates to avoid or minimize are sugar and starch. Sugar and starch are both very high in carbohydrates and can easily push up blood sugar and insulin levels. You want to reduce these, so focus on vegetables and small amounts of fruit, legumes, and legumes that contain carbohydrates and natural sugars. However, it is high in fiber, nutrients, and low in carbohydrates, making it a healthy option.
If you can avoid sugar and keep your overall carbohydrate content within 50-100 g per day from healthier vegetables, fruits, and legumes, you’ll see a complete transformation in your diabetic health.
Another is to focus on eating as high quality and nutritious foods as possible.
Our bodies are designed to eat natural, whole foods, not artificial, processed, and packaged foods full of sugar, refined flour, additives, and preservatives.
Think about what kind of food your great-grandmother ate. It wasn’t Cheerios, sugary breakfast biscuits, fast food, or microwave dinners.
Include plenty of protein in your daily diet to supplement your diet with good carbohydrates such as vegetables, fruits, beans, and legumes. Proteins are basically the chemical “building blocks” of the body and are made up of amino acids. Your body takes the protein you ingest and uses amino acids to build and repair muscles and bones. These proteins can also produce hormones and enzymes, and can even be used as an energy source.
Protein is found in foods such as meat (beef, chicken, pork, turkey, lamb, and game), seafood, eggs, dairy products, tofu, tempeh, nuts, and seeds.
To make everything perfect, do not be afraid of fat. Fat is required for many important functions in the body, including optimal brain function. Fats also have an effect on regulating blood sugar levels.
by Beth Israel Lahey Joslin Diabetes Center“Not all fat is bad.”
The center’s website says: “The only problem is if you eat too much fat or the wrong kind of fat.” Like protein, fats are not broken down into glucose. Foods rich in dietary fats, such as avocados, nuts, and seeds such as flaxseeds and chia seeds. Oils like olive oil, canola oil, soybean oil, sunflower oil, and peanut oil are all heart-healthy. ”
Healthy fats take longer to digest, so they can cause your blood sugar to rise more slowly, long after you consume them.
“Fat slows down the digestive process and takes longer to digest, resulting in a ‘delayed’ rise in blood sugar levels,” the JDC website states. “If you eat moderate amounts of fat, the effect on blood sugar levels is minimal, but eating too much fat can lead to insulin resistance and prolonged high blood sugar levels.”
Consume fats naturally found in meat, seafood, and dairy products. It also contains beneficial fat sources such as virgin olive oil, avocado, olives, nuts, and seeds.
No doubt, navigating the grocery store can seem difficult. Because you may be “used to” buying certain items, or you may be “used to” eating a certain way.
The good news is that you can change your eating habits no matter your age. And actually, navigating the grocery store isn’t as difficult as you think. Tip: When shopping, keep an eye on the fresh produce section.
Next time you walk into a store, notice that fresh produce is often displayed at the outer edge of the store. And with aisles full of processed and packaged foods all lined up in the middle, it’s easy to get lost in a “maze.”
So stick to the outer end of the store where all the fresh produce is located. Then figure out where other essentials are, like olive oil and spices, and ignore the rest.
Make a shopping list before you leave the house. Don’t be tempted to buy something on impulse if you don’t need it.
Diet and nutrition are the key to treating type 2 diabetes and prediabetes naturally and are much more effective than medications. All you need to do is start now.
Use the tips above or if you need help getting started on your meal plan, Get a copy of my list of recommended foods here.
Even better, Enroll in the T2Diet program— Helps lower blood sugar and A1c, weight, and medication doses.