Tips for Reversing Type 2 Diabetes
What does it mean to reverse type 2 diabetes? The disease cannot be cured, but you can take control of it by eating right and dieting regularly. Type 2 diabetes can be put into “retreat” if patients develop healthy habits. There is no better prescription than diet and exercise!
“If you take obesity out of the picture, your diabetes will improve dramatically” said Osama Hamdy, medical director of the Obesity Clinical Program at the Joslin Diabetes Center in Boston.
One of the most crucial dietary changes that will help reverse type 2 diabetes is lowering carbohydrate intake. Too many carbs in a diet causes blood sugar levels to spike. However, simply passing on carbohydrates is not enough to combat diabetes.
Here are some other tips for reversing type 2 diabetes.
Not all vegetables are safe! Peas, corn, carrots, and potatoes are very starchy and can be unhealthy for diabetics. Leafy greens like lettuce and kale are a much better choice. Don’t drown them in dressing, either. A simple balsamic or mustard dressing will flavor your greens without adding carbs and sugar.
Protein is good, but avoid red meat. This doesn’t just apply to diabetics; red meat has been linked to heart disease, colon cancer, and many other health problems. Poultry and oily fish are much safer sources of protein.
Eat more colors, especially when it comes to bread. White bread is one of the worst things a diabetic can eat, so try hearty, whole grain loafs like those suggested in this article.
Eating right can be fairly ineffective unless coupled with a good exercise routine. Also, make sure you are eating in moderation, even if it is healthy foods. Dr. Hamdy recommends cutting 700-1000 calories from your typical diet to reach a healthy weight.
Working out stimulates insulin sensitivity, which allows your body to better manage its blood sugar. If you are not used to exercising regularly, start slowly. Start with five minutes a day, and work slowly up until you reach a goal of 150 minutes or more of exercise per week. This time should include stretching, walking, and resistance training.
“Remission,” says Hamdy, “can be prolonged by maintaining a good diet and regular exercise.”