Diabetes Type 2 – My Journey To Health

Welcome to another in the series Diabetes Type 2-My Journey To Health. For me diet and nutrition goes hand in hand with the glycemic index which is briefly mentioned below.  Diabetes is a complication which is caused by one or more of the following:

• Genetics
• Lifestyle
• Diet
• Lack of exercise
• Depletion of certain nutrients

In this blog we will address one of the key elements in managing and reversing diabetes type 2. It has worked successfully for me and many others for good reason. The old cliche remains true. “We are what we eat.”

For the more visual learners you may find this video useful. It is presented by Dr Mark Hyman who has great success in helping patients reverse diabetes through diet,  nutrition, and supplements. He mirrors and articulates the information that I have included on this page in a very engaging manner.

Some General Rules

1. Eat foods that have a low glycemic index – these are foods that will not break down quickly in the blood, thereby causing a spike in blood sugar, and increasing the demand for insulin.  Generally most carbohydrates and processed foods tend to have a higher glycemic index, while whole foods tend to be lower. For more information on the glycemic index Click Here to go my blog.

2. Increase fiber intake. You may need to increase the amounts over a period of time so as to give your body time to adjust. Otherwise flatulence may increase exponentially, potentially resulting in a mass exodus of friends and associates… What’s life without a little humor?

Breakfast Suggestions

1.  Eggs or other high protein foods

2.  Small portions of fruit. Instead of drinking orange juice I suggest you do what I do and eat the orange instead. The pulp will provide fiber which will further slow down the absorption of glucose in the blood. Of course, you also benefit from being more regular as your fiber intake increases.

3.  If you are a bread lover as I am, I suggest whole grain, the one I use is Ezekiel bread. This bread is made from grounded grain, not flour. It is available only in frozen form, in a wide variety of grains such as spelt, rye, whole wheat, to name a few.  My personal favorite is cinnamon raisin.

This bread makes a great toast but is only available at health food stores and the occasional grocery store. However the good news is that more brands are becoming available on a regular basis that are of comparable quality.

Lunch/Snack

Fruits, nuts (all varieties), yogurt (with high fiber, low carb).  Surprisingly prunes, though they are sweet have a low glycemic index of 15 – 20.  I suspect the low glycemic index is due to the high fiber content.

Dinner

Vegetables, salads, lentils, chickpeas, legumes, meat, and fish. If you must have rice try a small portion of brown rice instead of white rice.

Diet Tips

• Remember, everything in small portions.

• Eat real food and avoid processed foods as much as possible.

• When you cook with oil use Extra Virgin Olive oil

• Vinegar and Cinnamon lowers blood sugar naturally.

Brewers Yeast will not only lower blood sugar, but studies indicate that it aids in reversing diabetes.

You may not be able to make these changes immediately. You may have to start slowly, but that’s okay. Every journey begins with a  single step. I encourage you to take that first step today.

Are supplements necessary?

In one word , Definitely!! Especially if you have been diagnosed or at risk for diabetes. Many diabetics are deficient in certain nutrients for different reasons such as a result of taking medication, passing out zinc for example in urine. In other cases the deficiency may have been responsible in part anyway, of causing the condition.

For my liquid diabetic supplements, I have been very pleased with another great group of people at http://www.liquidvitaminstop.com. They provide a supplement which is geared specifically towards diabetes control. I would not hesitate to recommend them to anyone who is need of supplements for any purpose.

Please leave your comments, and don’t hesitate to send an e-mail if there is anything I can do to help. Another great resource can be found with some great people at http://www.reversingdiabetes.org