BREAKING NEWS! Some newly discovered compounds have just been found to turn off all of the genes that cause diabetes. Are these compounds found in a pill bottle? No! Instead, you’ll find them on your dinner plate — in rye bread and pasta.
As I wrote in another blog about diabetes, rye contains special phytonutrients that turn off all the genes responsible for diabetes — in just a few weeks. I explained how to find out if you are pre-diabetic or diabetic. Half of the 24 million people with diabetes don’t know they have it and nearly all the 60 million people with pre-diabetes don’t know they have it.
Today, I want to share with you more information about what you can do NOW to prevent and reverse diabetes and pre-diabetes.
And rye bread isn’t the only answer — I’ve got a lot more good advice, too.
But first I want to emphasize new research that should be headlines news but never saw the light of day. Do our current drugs treatments for diabetes actually work to prevent heart attacks and death?
Surely lowering blood sugar in diabetics is an effective strategy for reducing the risk of death and heart disease. It would seem obvious that if diabetes is a disease of high blood sugar, then reducing blood sugar would be beneficial.
However elevated sugar is only a symptom, not the cause of the problem. The real problem is elevated insulin unchecked over decades from a highly refined carbohydrate diet, a sedentary lifestyle and environmental toxins.
Most medications and insulin therapy are aimed at lowering blood sugar through increasing insulin. In the randomized ACCORD trial of over 10,000 patients, this turns out to be a bad idea.
In the intensive glucose-lowering group, there were no fewer heart attacks, and more patients died. Yet we continue to pay $174 billion annually for this type of care for diabetes, despite evidence that lifestyle works better than medications. We also pay for cardiac bypass and angioplasty in diabetics when evidence shows no reduction in death or heart attacks compared to medication.
So now that we know what doesn’t work, let me review what does work.
Dietary Recommendations to Reverse Diabetes
Eating in a way that balances your blood sugar, reduces inflammation and oxidative stress, and improves your liver detoxification is the key to preventing and reversing insulin resistance and diabetes.
This is a way of eating that based on a whole foods diet that’s high in fiber, rich in colorful fruits and vegetables, and low in sugars and flours, with a low glycemic load.
It is a way of eating that includes anti-inflammatory, antioxidant, and detoxifying foods. It includes plenty of omega-3 fats and olive oil, soy products, beans, nuts, and seeds.
All these foods help prevent and reverse diabetes and insulin resistance. This is the way of eating than turns on all the right gene messages, promotes a healthy metabolism, and prevents aging and age-related diseases like diabetes and heart disease.
Here are more specifics.
Meal Timing
- Eat protein for breakfast every day, such as whole omega-3 eggs, a soy protein shake, or nut butters.
- Eat something every 4 hours to keep your insulin and glucose levels normal.
- Eat small protein snacks in the morning and afternoon, such as a handful of almonds.
- Finish eating at least 2 to 3 hours before bed. If you have a snack earlier in the day, you won’t be as hungry, even if you eat a little later.
Meal Composition
- Controlling the glycemic load of your meals is very important.
- You can do this by combining adequate protein, fats, and whole-food carbohydrates from vegetables, legumes, nuts, seeds, and fruit at every meal or snack.
- It is most important to avoid eating quickly absorbed carbohydrates alone, as they raise your sugar and insulin levels.
Travel Suggestions
Two handfuls of almonds in a zip-lock bag make a useful emergency snack. You can eat them with a piece of fruit. Remember, real food is the best.
What to Eat
- Choose from a variety of the following real, whole foods:
- Choose organic produce and animal products whenever possible.
- Eat high-quality protein, such as fish — especially fatty, cold-water fish like salmon, sable, small halibut, herring, and sardines — and shellfish.
- Cold-water fish such as salmon, halibut, and sable contain an abundance of beneficial essential fatty acids, omega-3 oils that reduce inflammation. Choose smaller wild Alaskan salmon, sable, and halibut that are low in toxins. Canned wild salmon is a great “emergency” food.
- Eat up to eight omega-3 eggs a week.
- Create meals that are high in low-glycemic legumes such as lentils, chickpeas, and soybeans (try edamame, the Japanese soybeans in a pod, quickly steamed with a little salt, as a snack). These foods slow the release of sugars into the bloodstream, which helps prevent the excess insulin release that can lead to health concerns like obesity, high blood pressure, and heart problems.
- Eat a cornucopia of fresh fruits and vegetables teeming with phytonutrients like carotenoids, flavonoids, and polyphenols, which are associated with a lower incidence of nearly all health problems, including obesity and age-related disease.
- Eat more low-glycemic vegetables, such as asparagus, broccoli, kale, spinach, cabbage, and Brussels sprouts.
- Berries, cherries, peaches, plums, rhubarb, pears, and apples are optimal fruits. Cantaloupes and other melons, grapes, and kiwifruit are suitable; however, they contain more sugar. You can use organic frozen berries (such as those from Cascadian Farms) in your protein shakes.
- Focus on anti-inflammatory foods, including wild fish and other sources of omega-3 fats, red and purple berries (these are rich in polyphenols), dark green leafy vegetables, orange sweet potatoes, and nuts.
- Eat more antioxidant-rich foods, including orange and yellow vegetables, dark green leafy vegetables (kale, collards, spinach, etc.), anthocyanidins (berries, beets, grapes, pomegranate), purple grapes, blueberries, bilberries, cranberries, and cherries. In fact, antioxidants are in all colorful fruits and vegetables.
- Include detoxifying foods in your diet, such as cruciferous vegetables (broccoli, kale, collards, Brussels sprouts, cauliflower, bok choy, Chinese cabbage, and Chinese broccoli), green tea, watercress, dandelion greens, cilantro, artichokes, garlic, citrus peels, pomegranate, and even cocoa.
- Season your food with herbs such as rosemary, ginger, and turmeric, which are powerful antioxidants, anti-inflammatories, and detoxifiers.
- Avoid excessive quantities of meat. Eat lean organic or grass-fed animal products, when possible. These include eggs, beef, chicken, pork, lamb, buffalo, and ostrich. There are good brands at Whole Foods and other local health-food stores (also see mail order sources).
- Garlic and onions contain antioxidants, enhance detoxification, act as anti-inflammatories, and help lower cholesterol and blood pressure.
- A diet high in fiber further helps to stabilize blood sugar by slowing the absorption of carbohydrates and supports a healthy lower bowel and digestive tract. Try to gradually increase fiber to 30 to 50 grams a day and use predominantly soluble or viscous fiber (legumes, nuts, seeds, whole grains, vegetables, and fruit), which slows sugar absorption from the gut.
- Use extra virgin olive oil, which contains anti-inflammatories and anti-oxidants, as your main cooking oil.
- Soy Products such as soymilk, soybeans, and tofu are rich in antioxidants that can reduce cancer risk, lower cholesterol, and improve insulin and blood sugar metabolism.
- Increase your intake of nuts and seeds, including raw walnuts, almonds, macadamia nuts, and pumpkin and flax seeds.
- And yes … chocolate can be healthy, too. Choose only the darkest varieties and eat only 2 to 3 ounces a day. It should contain 70 percent cocoa.
Decrease (or ideally eliminate) your intake of:
- All processed or junk foods
- Foods containing refined white flour and sugar, such as breads, cereals (cornflakes, Frosted Flakes, puffed wheat, and sweetened granola), flour-based pastas, bagels, and pastries
- All foods containing high-fructose corn syrup
- All artificial sweeteners (aspartame, Sorbitol, etc.) and caffeine
- Starchy, high-glycemic cooked vegetables, such as potatoes, corn, and root vegetables such as rutabagas, parsnips, and turnips
- Processed fruit juices, which are often loaded with sugars (Try juicing your own carrots, celery, and beets, or other fruit and vegetable combinations, instead)
- Processed canned vegetables (usually very high in sodium)
- Foods containing hydrogenated or partially hydrogenated oils (which become trans fatty acids in the bloodstream), such as most crackers, chips, cakes, candies, cookies, doughnuts, and processed cheese
- Processed oils such as corn, safflower, sunflower, peanut, and canola
- Red meats (unless organic or grass-fed) and organ meats
- Large predatory fish and river fish, which contain mercury and other contaminants in unacceptable amounts, including swordfish, tuna, tilefish and shark
- Dairy — substitute unsweetened, gluten free soymilk, almond milk, or hazelnut milk products
- Alcohol — limit it to no more than 3 glasses a week of red wine per week
Balance Blood Sugar with Exercise
Exercise is critical for the improvement of insulin sensitivity. It helps reduce central body fat, improving sugar metabolism. Regular exercise will help prevent diabetes, reduce your risk of complications, and even help reverse it.
Ideally you should do 30 minutes of walking every day. Walking after dinner is a powerful way to reduce your blood sugar.
More vigorous exercise and sustained exercise is often needed to reverse severe insulin resistance or diabetes. Doing sustained aerobic exercise for up to 60 minutes 5 to 6 times a week is often necessary to get diabetes under full control. You want to work at 70 to 85 percent of your target heart rate, which you can find by subtracting your age from 220 and multiplying that number by 0.70 to 0.85.
Interval training can be an added benefit to helping improve your metabolism and mitochondrial function. It helps to increase the efficiency calorie burning so that you burn more calories and energy during the time you are NOT exercising. This is described in detail in UltraMetabolism.
Strength training also helps maintain and build muscle, which can help also with your overall blood sugar and energy metabolism.
Supplements that Can Help Reverse Diabetes
Nutritional supplements can be very effective for Type 2 diabetes and insulin resistance. I recommend a number of different supplements, depending on the severity of the problem:
- A multivitamin and mineral.
- Calcium and magnesium and vitamin D.
- Fish oil (1,000 to 4,000 mg) a day improves insulin sensitivity, lowers cholesterol, and reduces inflammation.
- Extra magnesium (200 to 600 mg a day) helps with glucose metabolism and is often deficient in diabetics.
- Chromium (500 to 1,000 mcg day) is very important for proper sugar metabolism.
- Antioxidants (such as vitamins C and E) are important in helping to reduce and balance blood sugar.
- B-complex vitamins are important and are part of a good multivitamin. Extra vitamin B6 (50 to 150 mg a day) and B12 (1,000 to 3,000 mcg) are especially helpful in protecting against diabetic neuropathy or nerve damage.
- Biotin (2,000 to 4,000 mcg a day) enhances insulin sensitivity.
- I also encourage people to use alpha-lipoic acid (300 mg twice a day), a powerful antioxidant that can reduce blood sugar significantly. It also can be effective for diabetic nerve damage or neuropathy.
- Evening primrose oil (500 to 1,000 mg twice a day) helps overcome deficiencies common in diabetics.
- I encourage people to use cinnamon as a supplement. One to two 500 mg tablets twice a day can help blood sugar control.
- Other herbs and supplements that can be helpful include green tea, ginseng, bitter melon, gymnema, bilberry, ginkgo, onions, and garlic. Fenugreek can also be used to help improve blood sugar ,although large amounts must be taken.
- Banana leaf (Lagerstroemia speciosa) can be an effective herb. Take 24 mg twice a day.
- I recommend konjac fiber, such as PGX (WellBetX), four capsules 10 minutes before meals with a glass of water. This helps reduce blood sugar after meals and improves long-term blood sugar control while reducing appetite and cholesterol.
Manage Diabetes by Managing Stress
Stress plays a dramatic role in blood sugar imbalances. It triggers insulin resistance, promotes weight gain around the middle, increases inflammation, and ultimately can cause diabetes. So it’s essential to engage in relaxation practices on a regular basis, such as yoga, breathing, progressive muscle relaxation, guided imagery, hot baths, exercise, meditation, massage, biofeedback, hypnosis, or even making love. Your survival depends on it.
Use Medications if Necessary
A number of medications may be helpful for diabetes. There are several specific classes of medications, each with their own effects. Sometimes combinations are helpful.
These are the main classes.
- The biguanides, especially metformin (Glucophage), is one of the best medications to improve insulin sensitivity. It can help lower blood sugars by improving your cells’ response to insulin.
- Thiazolidinedione drugs are a new class of diabetes medication and can help improve uptake of glucose by the cells by making you more insulin-sensitive. They also reduce inflammation and help improve metabolism working on the PPAR, a special class of cell receptors that control metabolism. They can cause weight gain and liver damage. Thiazolidinediones include rosiglutazone (Avandia) and pioglitazone (Actos).
- Alpha-glucosidase inhibitors include acarbose and miglitol, which can help lower the absorption of sugar and carbohydrates in the intestines, reducing the absorption of sugar after meals. And there are newer medication on the market every day.
Older medications include sulfonylureas include glipizide, glyburide, and glimepiride. I strongly recommend against these medications because they only reduce your sugar in the short term and cause further insulin production, which actually worsens diabetes over the long term. They have also been linked to high risk of heart attacks, which you are trying to prevent. They treat the symptoms rather than the cause.
Insulin is the last resort after all other measures have failed and often leads to a slippery slope of weight gain and increased cholesterol and blood pressure. Many patients have been able to come off insulin entirely if they are treated early and aggressively through the other methods I’ve listed.
Diabetes and its precursor, insulin resistance, are looming as the major threat to our health in the 21st century. It will affect 1 in 3 children born today, and 1 in 2 minority children. This is a tragic consequence of our toxic food environment, our unmitigated exposure to stress, our sedentary lifestyle, and environmental toxins.
However, these problems are completely preventable and often reversible through aggressive lifestyle changes, supplements, and exercise and stress management.
Diabetes is the biggest health epidemic triggered by the obesity epidemic, but all of our medical efforts to treat it are focused on medications and insulin. It is simply the wrong approach.
If you follow these guidelines instead, you will see a dramatic change very quickly in your health, your weight, and your diabetes.
Just try it!
Now I’d like to hear from you …
Have you been diagnosed with pre-diabetes or diabetes?
Have you been told that you must take drugs to treat it?
Which of these steps do you plan to take and which are you already trying? What are the results?
Please let me know your thoughts by leaving a comment below.
Wonderful article. I will adopt the suggestions in steps that are manageable for me. I am sure as I go along, it will get easier. I suspect I am prediabetic and I was recently diagnosed with fibromyalgia. Mine seems mild compared to most, but I am very hopeful that a “clean” diet will make the fibromyalgia go away or at least reduce the symptoms. This is largely information I have known for years but have never successfully followed prefering to eat all the worst things. It’s a lot to learn and put into practice, but at 58 years of age, I feel like I’m at death’s doorstep and that is a strong motivator! Thank you. I’m sure this article will save some lives, improve the quality of some lives, and for some it will plant the seed of knowledge that will eventually lead some to healthier eating and the benefits thereof. THANK YOU!!
I’d like to know about 25 year diabetics who has not taken care of themselves whose weight is at 260 lbs and climbing and is on Humalog and Lantus and feels very defeated and discouraged not blaming anyone but myself Heard about you on The DR. OZ Show can I still reverse this disease and feel better about myself with this disease ?
Hi Anna,
Start now! Try to practice some of the tips outlined by Dr. Hyman in this article. It is NEVER too late! And if you need more support: http://store.drhyman.com/Store/Show/Select-Products-Individually/825/UltraWellnessreg-Nutrition-Coaching—Unlimited-(6-Month-Plan)
In good health!
Lizzy
OH what an awesome article! I want to thank you so much. My goal now is to have my partner follow all you have there.
Again.. Thank you much.
I went to the doc today because I have been sick since Saturday- my sugar is 208 and I’m 5 feet 5 and weight 135 and I haven’t held anything down. I threw up on the doc and he was good about it- about 3 steaming pots of bile! ( yellow And green) and I take two actimet a day, one amaryl, and 30 units of nph and a coreg. I Never EVER eat Carbohydrates, EVER under Any circumstances- and anything green or pink makes me feel like I’m going to die ( fast heart beat )
Anyway- I had a 102 fever and pooied on the doctor- he sent me home with an opi kit!
Anyway, when I check I do so upon feeling the Signs of a Low- Phooey! I take it all at once one hour before I eat breakfast- one egg- and that’s my big meal.
How can I get better without that teriffic Pain?!!
I’m willing for Anybody to answer me, but I warn you, the way I feel now- I’d be Delighted to take advice- and be Everyone’s friend that even writes to me.
Know how ya’;ll feel!
Hi Janey,
We are so sorry to hear you are feeling so ill. In order to provide you the proper care you need we hope you will seek the attention of a local qualified Functional Med practitioner soon. To locate a doctor who practices functional medicine like Dr. Hyman, go to http://www.functionalmedicine.org/findfmphysician/index.asp and scroll down to where it says “locate a practitioner” and enter your zip. Progress accordingly from there.
In good health
Lizzy
Dear Dr.Hyman,
I am 39 and a type II diabetic, i am thinking of having another baby and so want to make sure my sugar levels are low and also want to try and reverse diabetes before i concieve. Your article had given me some hope and i am definitely going to try and implement this in my daily life. thanks a ton.
Dear Dr. Hyman,
I just found out from my mother that I may have an insulin-resistant metabolism like her. During my high school years, I was doing two sport back to back and was able to stay very fit at 150 lbs. But once I went into college, 3 jobs and being a full time student made sports impossible and I gained 40lbs. I’m able to hit the gym 2-3 times a week and I’m eating almost no carbs at all but my weight is still almost 200. I’m 5″6 and have a muscle frame but my weight won’t go down. What can I do to keep from getting type 2 diabetes like my mother?
Dear Tracy,
Thank you for sharing your health story with predisposition to type II. It is really great that you are taking a proactive stance and we are pleased to support you! First of all start implementing the tips outlined by Dr. Hyman in this article. They truly are part of the magic of how to reverse any path to diabetes! Second, while it is important to limit refined carbohydrates, it is imperative to eat complex carbohydrates in order for your body to have the necessary nutrients and energy requirements to undergo the metabolic changes implicated in weight loss. So we advise you have 4-6 servings (1/2 c beans, 1/2 c berries, 1/2 cup cooked squash or sweet potato, 1 small fruit1/3 cup whole grain, potentially gluten free if susceptible to gluten sensitivity) a day, with each meal and in snacks. As important is ensuring your intake of quality lean protein and omega 3 fats. This combo of eating will send the necessary signals to your cells that you are fed in a way natural for your body. In this way your cool inflammation, turn on relaxation and mobilize your metabolism to become a fat burning machine instead of hoarding weight you just can’t lose!
We also suggest taking in a large quantity (50g) of fiber! Try this: http://drhyman.com/the-super-fiber-that-controls-your-appetite-and-blood-sugar-2994/
and http://store.ultrawellnesscenter.com/Store/Show/ListAlphabetically/505/WellBetX-PGX
Stay tuned for Dr. Hyman’s new book, released next month! It is called the Blood Sugar Solution and seems like a perfect fit for your need! Check out a sneak preview: http://drhyman.com/bss-sneak-preview/
If you would prefer one-on-one nutrition help, please see: http://store.drhyman.com/Store/List/Coaching-Programs
In good health!
Lizzy
My Mom spent 40 years helping me survive a rare heart defect that killed over 95% of babies and eventually a heart-double lung transplant 4 years ago. She has battled my insurance company, federal and state government along with the educational system. She was forced to sell her home to get me on the list for my transplant..she lost her business because of the economy and my need for a caregiver. Mom is struggling to keep a roof over our heads and healthy food on the table. Her fights have helped many more than just me. Now, the woman who saved my life is losing her health to diabetes. Her access to health care is limited as she makes sure I get all that I need from my insurance to prevent rejection. As you can only imagine, her level of STRESS is now and has been off the charts for many years. She has been a single parent much of my life…she balanced a career that allowed her to sit for days, weeks, months in intensive care….whatever it took for me to survive, she was right there.
My Mom has been on numerous diabetic medications. She is now on Metformin, Lantus, Humalog and was prescribed SymlinPen (she is struggling with this as it just makes her want to throw up). She is obviously Insulin Resistant as even all these medications do not prevent high glucose levels. She is cooking all fresh food, steaming or baking. We eat nothing out of a box, no fast food, no sodas, no processed meats, no white anything.
My Mom is exhausted 24/7. She is unable to sleep without sleep medication. She has struggled with her weight for 39 years. Acid Reflux and GI problems have been a major issue for 20 years (at the same time diabetes showed up) and appear to be getting worse. My Hemotologist just found that I have a serious B-12 level and it is because of the Protonix I take twice a day. I can’t even begin to imagine what my Mom’s Prevaid, Pepcid, Tums, and Gavelson every day is doing to health. Even with these meds she has severve heart burn (sometimes feels like a heart attack) and painful bloating that feels like her intestines is going to explode. She never complains because she will not let me down. I am still in recovery from my transplant and not able to take care of her.
Please, Please, Please…she needs help. She has given everything to me and to other people. She can’t juse die like this…She is feeling so hopeless. Please someone, help her get off this vicious road….it is finally time for her to have a real life with joy and happiness while she can 61 is young!
Is there someone out here who will help me save the woman who saved ME. I would be so grateful…we have been through so much together, I just want my Mom to be healthy and wear the smile I miss.
Thank you for writing this artical,
Bill Bostick II
Heart/Double Lung Transplant Surivor 814/07 My 2nd Chance
What an interesting article!!!
I am 68 diabetic and on Metformin x2 day. I swim 4 x week, walk wherever I can and fell generally healthy. I do have pherifal neuropathy in my feet which has worsened over the last couple of years, is there anything I can do to slow this down please? Thank you Andrea Restall.
I am Type 1 and Type 2 diabetic, yet I have managed to reduce my insulin substantially. I was told I would be on insulin for the rest of my life, yet I take 1/12th of my former dose.
I did this by making sure that for every gram of carbs I eat (low glycemic with fiber) that I also, at the same meal, have equal grams of protein. Protein is a huge molecule, and when you eat it with carbs, it slows the blood sugar spike. Protein is like an overnight log you put on the fire, it burns slowly and dampens down the quick rise in blood sugar from carbs, which are like kindling.
I also eat low-fat, and have added 2 tbs daily of extra virgin coconut oil, which increases metabolic rate. The more weight you have to lose, the more the coconut oil helps.
I am getting half of my protein daily from whey protein. I make nice shakes, better than any you can get at a fast food place, and I use protein bars that have equal grams protein and carbs.
I hit my targets of 25gm fat (plus coconut oil), 100 gm protein, and 100 carb grams daily. This is for someone who has 100 pounds of muscle mass. If you have more or less muscle than this, just use 1 gm protein and 1 gm carbs for every pound of lean muscle.
Oh, yes, I walk 30 minutes daily. I have lymphedema from breast cancer surgery, so I can’t exercise much more than that, but walking is easy on the joints and is a pleasure.
All in all, I eat much better now than I did when I weighed 283. I have lost 125 pounds and the weight has been off since 2004. It only took me a year to lose the 125 pounds once I started logging my food and hitting my targets. And, most significantly, my hunger went away the first day of this diet. Double the protein most people get, equal grams of carbs to protein, and low fat has helped me conquer this disease. I will have to eat this way for the rest of my life, but hey, I look 20 years younger and feel like I am in my 20′s again.
Most people don’t realize it is the food they are eating that is making them hungry and tired. I had a lot of help to fix this, but the principles Dr. Hyman talks about are the same as what I used. My only advise is to go for it. The other route leads to pain and a horrible death. There really is no choice.
Best wishes to all,
Martha
I have been following that regime for a long time except the red wine I always thought red wine raised you blood sugar. I have for years made a granola of flax , pumpkin sesameseeds sun flowerseeds soy nuts ,almondssprinkle with cinnamon. I found sugar free honey and put that over and bake in ovenfor15 min. and that is my snack and also on my oatmeal. .
I have been following that regime for a long time except the red wine I always thought red wine raised you blood sugar. I have for years made a granola of flax , pumpkin sesameseeds sun flowerseeds soy nuts ,almondssprinkle with cinnamon. I found sugar free honey and put that over and bake in ovenfor15 min. and that is my snack and also on my oatmeal. . I also take PGX > Thanks for your info.. Jean
Dr. Hyman:
First, thank you for promoting awareness of health, brain, ‘diabesity’, and nutrition issues that you have over the years. I have slipped over from pre-diabetes to minimal metformin use. I have recently started taking exercise to be a priority in my life though have not yet tried to see the blood profile results of the activity. I am looking forward to your book. I am pleased with the summation you presented us above. It appears rather complete, and provides the essence of a fantastic gameplan foundation for most of us. I love sardines and salmon, but wife doesnt at all. It is probably too late if it is not in your soon to be released book – to include for folks like her to get the omega 3s into her diet. Specifically, how much DHA and DEA in a fish oil pill are required to reach your 3-4 grams a day. — for most fish oil supplements it appears that one would need a handful of them each day if one doesnt consume walnuts, and the appropriate fish?
Hoping you can stay plugged into Oz and Dr. Weil, Dr. Rozen presentations as well – the four of you make an unbeatable team for educating us.
I follow most of the program above; however after having diabetes for over 30 years, I need insulin to keep in control. I went several years without being diagnosed, all lost time. The sooner caught, the better this program will work. Therefore I urge all suspected pre-diabetics to begin immediately. By doing so, and keeping on the program, you will probably never progress to full fledged diabetes.
I am a 56 year old female. Thought I was in good health until I received the news from my doctor last week that I am prediabetic. I am 5′ 2″ and weigh 112 lbs. Have always been slender and proud of my relatively flat belly, but this past year I noticed a big change. My stomach appears to have fat deposits all over which is something new and disturbing!! Now that I’ve become knowledgeable about prediabetes and the role diet plays, it’s no wonder I have it.
Gave up soda 3 1/2 months ago (Regular Pepsi) and trying to change my familiar meal plan which consisted of lots of pasta, pizza, whole milk, chocolate, orange juice, eggs, cheese, crackers and wine. This is NOT easy and my taste buds are in shock!!!! I don’t feel satisfied after eating and I’ve acquired a taste for beer! (Don’t know what that’s all about!) Did I mention that I’ve been known to make warm chocolate pudding and devour the entire thing with a large glass of milk! ~Heaven!
I have begun walking/hiking Saturday mornings about 5 to 8 miles with a friend and Zuma one night a week. I know it’s not the required amount, but it’s a start.
Any advice, comments, recipes are greatly appreciated!
Always Hungry Alex
Hi, I’m a 32 type 1 who is has progressed from an initial diagnosis of PCOS with insulin resistance to type 2 and now type 1. I am just now, after years of Counselling realizing the need to look after myself and to try to combat my insulin resistance. I have recently been in Optifast to try lose some weight and trying to low carb too. I have managed to decrease my insulin from 220 units per day to 86 units. I have also been doing intense excersise. But now I feel like I’ve hit a slump. My weight isn’t decreasing and my blood sugars have risen a little. Any ideas in how to kick start me back into fat burning? I’m on metformin and take evening primrose as well as fish oil and a complex b.
The link for finding a Functional Medicine Practicioner given in the reader’s comments above does not work.
Try this: http://www.functionalmedicine.org/practitioner_search.aspx?id=117
When you first try to find a practitioner in your state or country, my one suggestion is to leave the city blank and just put in the state (for the U.S.) or only the country for the rest of the world. After that, you can narrow it down if there are many.
I’m a borderline – or overtheborder – diabetic, diagnosed several years ago when my HA1c was 6.2. Previously, it was 5.7 – 5.9, which I realize now was probably also prediabetic.
I have been sticking to a pretty low carb style of eating – hardly any bread, potatoes, rice, grains, beans, processed snacks, sweets (except for that one delicious ounce of 65+ % dark chocolate a day). It is working – my last HA1c was 5.6. With no meds. But with supplements and cinnamon.
But this way of eating is tough. I have to be quite disciplined – even more than usual.
And I am wondering about beans. Should I or shouldn’t I eat them? I used to make wonderful bean soups and dishes – now I’m afraid to eat them because of the high carbs. ???? And what about pasta? I do eat SMALL portions of quinoa linguine – cooked al dente. But I’m really not sure if it’s ok.
And I would love to know about rye: You mentioned that rye might be ok? Because of the acidity? What about balsamic vinegar – I heard it wasn’t so good for diabetics. Is sourdough bread ok? Coffee – decaffeinated – seems to help. ????
Finally, I am wondering, if I have some of the “questionable” foods with lemon – would it help prevent blood sugar spikes?
Thanks for any help you can offer. I realize there’s a lot here.
Unfortunately I know how severe type 2 diabetes is… My mom passed away in December after battling for 9 years with this disease. She was diagnosed at 55 and had been on dialysis for 2 years due to renal failure ( caused by diabetes). Even though diabetes has affected my mom’s side of the family greatly, I know that a general lack of education on nutrition is the culprit. Please follow the guidelines that Dr. Hyman has provided, they are the key and they work. The key is to be honest with yourself about it. If you feel that you are doing everything right, but are not seeing results, take another look at what you are eating, write everything down. Hold yourself accountable. You will probably find areas where you need to make changes. I have taken the steps in my life to make sure I don’t have the same fate as my mom, she changed her diet and lifestyle after it was too late. I hope I don’t sound to harsh, I just believe no one should have to suffer the way my mom did.
Hi Randye,
Thank you for sharing your concerns re: diet and blood sugar. here are some answers:
1.Beans: You can include small portions of beans (preferably cooked at home, with 1 inch kombu -seaweed, which improves digestion) try 1/2 cup and decrease to 1/3 if sugars don’t respond well. But the fiber and nutrition in beans is a great bonus if you can tolerate them!
2. Noodles- Really, eat the quinoa itself. Anything processed is going to spike glucose… but these are better than gluten semolina pasta regarding blood sugar. The best you can do for noodles if watching blood sugar is shirataki noodles, made from a fiber called konjac root or glucomannan. We like Miracle Noodles!
3. Rye is beneficial due to the lignans which are like hormone mimickers. They might help you if you tolerate gluten. However, it is a good idea to minimalize gluten intake as a general rule of thumb when tending after glucose. If you can tolerate gluten, remember moderation and variety of other grains is key!
4. Vinegar- aim for lemon and apple cider first!
In good health
Lizzy
Hi Lauren,
It is great to ehar that you are looking after yourself. There is so much you can do to help improve your insulin sensitivity. And you are on the right track- definetly continue to eat a low glycemic diet with HIGH fiber, high antioxidants and high anti inflammatory foods. Have you considered the link between gluten and glucose? Check this out for more info:http://www.huffingtonpost.com/dr-mark-hyman/gluten-what-you-dont-know_b_379089.html
Read this article about a fiber, konjac root, which has been shown to help improve blood sugar levels post mealtime- http://drhyman.com/the-super-fiber-that-controls-your-appetite-and-blood-sugar-2994/
Have you considered the role of herbs and spices in lowering and controlling blood sugar? Your kitchen is your friend- think cinnamon, nutmeg etc. Also, supplements can help drastically! For more info on what too use and how, check out Dr. Hyman’s new book called The Blood Sugar Solution, out this February! http://drhyman.com/bss-sneak-preview/
In good health!
Lizzy
hi, i was diagnosed with pre- diabetes and i am not on any meds, my doctor wants to put me on glucophage but i said no, i will control it with diet and exercise. I am doing a good job of controlling it but its hard work.
Lizzy,
Thank you so much for the suggestions. I didn’t know any of them, despite reading a lot!
I am 26 i have type 2 diabetes pcos and hypothyroidism. i am not on any medicine bc i dont have insurance. my mother in law gave me some metformin xr. my bs ran over 360 at fasting. i started seeing a difference in my sugar as i took metformin but stopped. i plan on starting back i want to get healthy and one day have a baby. i also take cinnamin with chromium in it. do you think if i keep taking the metformin(1500mg) a day i will eventually get healthy and get off all medicines. i weigh 204. i used to weigh close to 260 so i have lost weight in the past 3 yrs. plzz let me know some advice and what else i can do to help my diabetes.
Hi Amber,
Thank you for writing in and sharing your story about diabetes and your future. How wonderful to hear about your successes thus far, seems like there can be more in your futute so keep up your spirit! As for recommending metformin we cannot comment on that in this setting. It’s probably best you work with a doc you can see and meet in person for best care, Some functional medicine docs work outside the perimeter of insurance and might suit your needs. To locate a doctor who practices functional medicine like Dr. Hyman, go to http://www.functionalmedicine.org/findfmphysician/index.asp and scroll down to where it says “locate a practitioner” and enter your zip. Progress accordingly from there.
We hope you will stay tuned for the release of Dr, Hyman’s latest book out this month! It is called the Blood Sugar Solution and is exactly what you are looking for re: diet, supplement, herbs, spices and medicine! It is an organized step-wise approach to preventing and reversing type II! Here is a sneak peak: http://drhyman.com/bss-sneak-preview/
If you want a more personalized nutrition consult we would be happy to work with you. To learn more about this service, please go to:http://store.drhyman.com/Store/List/Coaching-Programs
Something to mull over while waiting for the book: http://www.huffingtonpost.com/dr-mark-hyman/fiber-health-the-super-fi_b_594153.html
and http://store.ultrawellnesscenter.com/Store/Show/ListAlphabetically/505/WellBetX-PGX
In good health,
Lizzy