5 Steps To Reverse Type 2 Diabetes and Insulin Resistance

by

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.

  1. 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.
  2. 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).
  3. 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 leave your thoughts by adding a comment below – but remember, we can’t offer personal medical advice online, so be sure to limit your comments to those about taking back our health!

To your good health,

Mark Hyman, MD

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55 Responses to 5 Steps To Reverse Type 2 Diabetes and Insulin Resistance

  1. Rosie February 7, 2013 at 3:49 am #

    Dear Dr Hyman,

    I applaud you for writing such an informative article. I have not been diagnosed with pre diabetes or diabetes, however after reading your article I recognise that I must make an immediate change to my lifestyle.

    Your guidance and justification are very clear.

    Thank you for your commitment to the well being of others.

    Rosie (London – UK)

  2. Camille LoParrino February 7, 2013 at 10:03 am #

    Just reviewing your invaluable information on reversing diabetes. I check in with your advice to stay on target as this wonderful advice is what worked for me two years ago! Please tell me doc why this information is not being adhered to when active gurus like you are constantly reminding the public what’s best to maintain a happy, healthy life?

  3. A Preston February 9, 2013 at 7:22 pm #

    This is very informative thank you. I have been diagnosed with GDM and the doctor has me on Glyburide. However I did not feel I needed it so I chose not to take it and after reading your article it just supports my decision. Thank you.

  4. Anne Marie Queitsch February 14, 2013 at 2:48 am #

    Dear Dr Hyman,

    I hope you can give us some advice, already your article has helped us alot and Thank you.
    My 23 year old daughter has just been diagnosed with Insulin resistance osteoarthritis. She has had
    swelling of the fingers and back pains for a few years and thought it was due to the sport she was doing. Jessica is fit and trim young chef.
    The doctor here in Dubai (just moved here) has prescribed Metformin. She has found a job here in Dubai in a Hotel restaurant and works evenings. That is another problem, her difficulty sleeping.
    My question is should she take some time off while starting with Metformin? What else can we do to improve her health????

    Thank you

    • Avatar of HymanStaff
      HymanStaff February 27, 2013 at 6:27 pm #

      Thank you for your message and your interest in Dr. Hyman’s work. Your question and constellation of symptoms represents a complex medical condition. Questions regarding conditions like these cannot be answered in a responsible manner via the Internet.

      Wishing You the Best of Health!

      Dr. Hyman Staff

  5. Judy Reedy February 24, 2013 at 11:55 am #

    I am VERY interested in controlling my Blood Sugar and am reading everything I can on this topic – including your book – The Blood Sugar Solution. When I first read it last year I was just dabbling.. Now, although my lab tests do not indicate diabetes or pre-diabetes I am taking the bull by the horns to prevent anything major from happening. I purchased a glucometer and although my readings are okay (aways between 90 and 110), I find that my blood sugar spikes in the morning after fasting (that’s when I get the readings between 100 and 110). One of the explanations for this I learned is Insulin Resistance – my liver dumping out glucose in the early a.m. and the insulin released isn’t able to take care of it. I am determined to get this under control.

    What is confusing is different experts who recommend different things.. Beans and soy for instance. That is a definite no-no by other experts – not necessariy as it relates to blood sugar, but rather good health in general. Some feel that beans are toxic, and of course we have to worry about soy for GMO’s (I’d never buy non-organic soy) and thyroid issues.

    I guess I just need to test myself continuously and just see how I feel when eating some things in moderation. All experts agree on the veggies and the organic meats and fish, thankfully!

    Thanks for all the wonderful information! I’ll be using your new cookbook!

  6. Janet February 27, 2013 at 8:26 pm #

    Can Diabetes in dogs be reversed??? I hear NO and Yes

    My dog has Diabetes, so sad

    Thank you

    • Avatar of Dr. Hyman Nutrition Staff
      Dr. Hyman Nutrition Staff February 28, 2013 at 2:49 pm #

      Hi Janet,

      We are sorry to hear about your doggy. Unfortunately Dr Hyman cannot provide personalized medical advice in this forum and we cannot speak towards veterinary health. Although good exercise and proper feeding are great places to start in helping your dog. And what’s good for the dog (exercise!) is also good for you!

    • Liz May 29, 2013 at 7:05 pm #

      If your dog is on kibble that contains grains, find a high quality grain free dog food. Canines are carnivores primarily and cannot handle the onslaught of grains found in most kibble or canned foods.

  7. Margreet de Vries March 19, 2013 at 12:51 pm #

    Dear Dr Hayman

    I was very interested to read about your theory that the medications which are generally prescribed may actually worsen diabetes. I was diagnosed with pre-diabetes some years ago, via electro acupuncture but have never taken any conventional medication.

    I battled with symptoms related to Candida for many years, have high blood pressure and was diagnosed with adrenal fatigue about 4 years ago. Only very recently have I discovered there is a link between insuline resistance, high blood pressure and high levels of cortisol being produced by the adrenal glands. Metabolic syndrome. It all makes sense to me now and this is this is the result of my own research.

    I cut out all sugars and most carbs from my diet and have been growing stronger ever since. I can now eat most fruits again and minute amounts of carbs. I am very interested in finding out how I can improve my quality of sleep by eating or avoiding certain foods and am planning to start experimenting with the foods within the suggested range. I have used some of the supplements suggested for some time but will ad chromium, cinnamon and alpha lipoic acid.

    Thank you for making this info freely available on the internet

    Margreet, New Zealand

  8. SAT March 22, 2013 at 7:00 am #

    THANK YOU VERY MUCH FOR YOUR INFO , GOD BLESS YOU DR.

  9. Rose Chapman March 28, 2013 at 6:26 am #

    I was diagnosed as insulin resistant 8 months ago with high BP, cholestrol ,and moderate kidney damage. I am on glucophage, slow release magnesium, trimega and chromium. The zinc I no longer take as it gave me headaches.Thankfully I no longer get sick after eating bread, although too much and the joints ache. (I am allergic to gluten) I am currently on a 3 day water fast eating only apples, and have not felt this good since I was in my 20′s. My problems started after a very bad fall after which I went into shock, in hindsight I should have gone to the doctor but did not. I am a 59 year old female. I have had a very stressful life and am convinced that the shock from the fall caused this glucose problem. Would appreciate your take on situation.

    • Avatar of Dr. Hyman Nutrition Staff
      Dr. Hyman Nutrition Staff April 5, 2013 at 12:27 pm #

      Hi Rose,

      Thank you for your interest in Dr Hyman’s work with diabesity. Because Dr Hyman cannot provide personalized medical advice in this forum it is probably best for you to check his book on how to reverse diabetes, The Blood Sugar Solution! http://www.bloodsugarsolution.com

      If you would like to make an appointment at Dr. Hyman’s UltraWellness Center in Lenox, MA please go to:http://www.ultrawellnesscenter.com/becoming-a-patient/ When you are finished reading through the material you may call the office at After you have reviewed this, please contact our office to make an appointment. By phone, (413) 637-9991; by email, office@ultrawellnesscenter.com

      For more personalized nutrition advice, Dr Hyman’s nutrition coaching team would be happy to work with you on an individual level to help you reach your goals. To work with the nutrition coaching team please go to:http://www.bloodsugarsolution.com/nutrition-coaching/ OR call (800) 892-1443 to get started.

  10. clive April 3, 2013 at 3:45 pm #

    Your article was most informative. I have been diagoned type11 over a decade and have tried so many things. I was happy to know that eventually i was on the right track according to your advice. The only thing i did not know or was told that glyburide is not the best medication.Anyway since i hav been exercising (aerobic) for about 30 mins duration an hour after every meal(6 hrs apart ) with a snack in between I have come off the med.
    I use egg whites instead of the whole egg because of the cholesterol thing. What do u advise?
    I also find that oatmeal(with no sugar) gives a spike although i have read that oatmeal is good for diabetics. What is your view on this?
    Doc, I am so delighted to hear this this condition is reversable. (Most of my doctors never said this!). but i guess we must stick to the low-carb diet, exercise, appropriate supplements and monitoring.
    Final ques. What do think of noni juice(pure) and its effects on diabetes.
    Thanks.

    • Avatar of Dr. Hyman Nutrition Staff
      Dr. Hyman Nutrition Staff April 5, 2013 at 3:43 pm #

      Hi Clive,

      Thank you for your interest in Dr Hyman’s work. It sounds like you have done so many helpful things to turn your health around! You might be interested in Dr Hyman’s The Blood Sugar Solution. In this book you will find all the answers to your questions. For example, Dr Hyman actually hopes you eat the whole egg, just make it an omega-3 enriched egg. You will also see that oatmeal will cause a spike in blood sugar and he will explain why. For more, please check it out! http://www.bloodsugarsolution.com

      For more personalized nutrition advice, Dr Hyman’s nutrition coaching team would be happy to work with you on an individual level to help you reach your goals. To work with the nutrition coaching team please go to:http://www.bloodsugarsolution.com/nutrition-coaching/ OR call (800) 892-1443 to get started.

  11. Andrea April 4, 2013 at 9:18 pm #

    I found this information very interesting.
    I am concerned though that i have made radical changes to my diet and lifestyle. I have lost 14 lbs so far. But i notice that my morning blood sugar keeps going up even more if i dont break the fast. What can I do to stop this?
    Please not that over two months I have gradually increased my exercise routine to 50 min, significantly reduced my carbs to healthier ones, and I have been monitoring my sugar on a monitor. I got really good readings but now Im seeing high readings in the mornings. HELP. Im getting really frustrated and confused here.

    • Avatar of Dr. Hyman Nutrition Staff
      Dr. Hyman Nutrition Staff April 5, 2013 at 4:11 pm #

      Hi Andrea,

      Thank you for your interest in Dr Hyman’s work. Unfortunately Dr Hyman cannot provide personal medical advice in this forum. If you would like to make an appointment at Dr. Hyman’s UltraWellness Center in Lenox, MA please go to:http://www.ultrawellnesscenter.com/becoming-a-patient/ When you are finished reading through the material you may call the office at After you have reviewed this, please contact our office to make an appointment. By phone, (413) 637-9991; by email, office@ultrawellnesscenter.com

      In the meantime, you might be very interested in looking into Dr Hyman’s book, The Blood Sugar Solution. Here, you will learn why you are having the hiccups and how to get around them. Check it out! http://www.bloodsugarsolution.com

      For more personalized nutrition advice, Dr Hyman’s nutrition coaching team would be happy to work with you on an individual level to help you reach your goals. To work with the nutrition coaching team please go to:http://www.bloodsugarsolution.com/nutrition-coaching/ OR call (800) 892-1443 to get started.

  12. Prashant April 5, 2013 at 3:39 am #

    Firstly, thanks for the informative article , it gives people hope. My father is 60 and has had Diabetes for the past 30 years. He is now on insulin and metformin. Due to the long term association with the beast, he has high creatinine levels and associated issues. He has been advised to stay away from foods containing too much fiber, nuts, pulses, greens etc..Is there a diet (vegetarian) he can follow which is helps his diabetes as well as kidneys? Any information is helpful.

    • Avatar of Dr. Hyman Nutrition Staff
      Dr. Hyman Nutrition Staff April 5, 2013 at 4:09 pm #

      Hi Prashant,

      Thank you for your interest in Dr Hyman’s work. We would be glad to work with you and your father to ensure a proper diet for diabetes. Have you seen Dr Hyman’s book, The Blood Sugar Solution? http://www.bloodsugarsolution.com

      For more personalized nutrition advice and to learn how to modify the diet in The Blood Sugar Solution to meet your dad’s needs and preferences, Dr Hyman’s nutrition coaching team would be happy to work with you on an individual level to help you reach your goals. To work with the nutrition coaching team please go to: http://www.bloodsugarsolution.com/nutrition-coaching/ OR call (800) 892-1443 to get started.

  13. Glorious life April 11, 2013 at 6:57 am #

    I have just recently researched the issue of insulin resistance which I suffer from as a result of a number of contributing factors. I had joined a slimming club seven weeks ago and in the first two weeks did not manage to lose a single pound despite rigourously following their recommended diet. I decided that I was clearly doing something wrong and decided to look into the issue of insulin resistance in more depth. On reading articles such as yours I am now better informed and educated about what I actually need to do to change my constant battle with my weight. I was eating all the wrong foods, despite believing them to be the healthy option (such as fruit such as apples and banans which were unfortunately high in natural sugars and vegtables such potatoes etc). Since eliminating almost all carbohydrates from my diet I have lost three inches from my waist and whilst my weight loss has only resulted in a drop of 7lbs in three weeks I have lost inches all over my body. I am now wearing jeans and clothes that I could not fit into for years and doing so with the greatest of comfort. I believe this is largely due to a reduction inflammation as a result of my rigourous diet change. I want to thank you for your illuminating article as it has further substantiated what I have learned so far and provided additional and essential information that I need to continue with my fight to turn my position around! I intend to adopt much of what you have recommended and hope I can return here soon with a continued success story :-D

  14. Genevieve Peprah April 23, 2013 at 10:15 pm #

    I was diagnosed a decade ago, and I already have complications: decreased vision and Neuropathy. Is there hope for me?

    • Avatar of Dr. Hyman Nutrition Staff
      Dr. Hyman Nutrition Staff July 12, 2013 at 3:13 pm #

      Dear Genevieve,
      Yes, there is hope! Please see Dr. Hyman’s Bestseller, The Blood Sugar Solution for a detailed plan on how to reverse diabesity. http://www.bloodsugarsolution.com

      For more personalized nutrition advice, Dr Hyman’s nutrition coaching team would be happy to work with you on an individual level to help you reach your goals. To work with the nutrition coaching team please go to:http://www.bloodsugarsolution.com/nutrition-coaching/ OR call (800) 892-1443 to get started.

      In good health,
      The Nutrition Team

  15. anand April 28, 2013 at 4:55 am #

    i have been suffering from psoriasis followed by diabetic type -2 since from last 2 years , iam taking homeopathy treatment for psoriasis with this treatment almost 90% of psoriasis has been healed but sugar levels are not coming to normal level. please tell me how to reverse the diabetic type-2 which has been caused by on set of psoriasis

  16. Desi April 28, 2013 at 1:11 pm #

    Dr. Hyman,
    what are your nutritional recommendations for teenagers? thank you.

    • Avatar of Dr. Hyman Nutrition Staff
      Dr. Hyman Nutrition Staff July 15, 2013 at 12:34 pm #

      Hi Desi,

      Thank you for your interest in Dr Hyman’s work. Unfortunately Dr Hyman cannot provide personal medical advice in this forum. If you would like to make an appointment at Dr. Hyman’s UltraWellness Center in Lenox, MA please go to:http://www.ultrawellnesscenter.com/becoming-a-patient/ When you are finished reading through the material you may call the office at After you have reviewed this, please contact our office to make an appointment. By phone, (413) 637-9991; by email, office@ultrawellnesscenter.com

      Generally speaking, Dr. Hyman’s guidelines for adolescent nutrition is the same as it is for adults, yet some portions and supplement guidelines may differ based on lifecycle requirements. For more personalized nutrition advice, Dr Hyman’s nutrition coaching team would be happy to work with you on an individual level to help you reach your goals. To work with the nutrition coaching team please go to:http://www.bloodsugarsolution.com/nutrition-coaching/ OR call (800) 892-1443 to get started.

  17. Helen Tracke May 3, 2013 at 4:28 am #

    Vitamin D supplements will help decrease of blood sugar levels. A dose of 700 mg of vitamin D is sufficient. You can expose yourself to the sun for less than five minutes. Sunlight helps the body to produce vitamin D naturally.

  18. Matthew Kent May 11, 2013 at 8:54 am #

    I have just returned from the ER and they believe I have with Type 2. (Yesterday). My non fasting glucose levels were 378, and then 307 after 10cc injection of insulin and 1 hour time period between injection. What promped me to seek medial attention, was an unquenchable thirst, after 2 gallons of water, with no physical activity. My other symptoms were late night frequent trips to the bathroom, tiredness. I drink a bottle of water, urinate a bottle of water. So I was not getting ahead. That was when my girlfriend who is LPN told me I need to seek medial attention.

    I am one who refuses to believe that a disease such as Diabeaties can be cured from a bottle. I am 42 years old, and there are many changes that I can do and stick with in order to be on the road to a natural homeopathic (As this diet and lifestyle are, since most Dr’s and the drug companies want to get you on the bottle as soon as possible.) cure for this dreadful disease. I reviewed my glecerian levels for the past 4 years and have always been “borderline” as they put it. My diet though (As of a few days ago) consisted of a lot of processed foods, tons of soda products and I am at the point now, where hey, this is a wake-up call to change my diet and try and start reversing the damage to myself, I want to live a long time!

    So, starting today, I am drug free, but will changing my diet based on the diet recommendation presented in this article, Today is May 11th 2013 and I weigh 181.00 Lbs and my Blood sugar # is 300.00

    Matt

    • Dheeraj May 18, 2013 at 10:56 pm #

      Hello matthew. How ru. Considering ur sugar levels touching 300. Which r preety high. R u still not on medication.

  19. Richard Kopys May 19, 2013 at 1:02 pm #

    Hi,
    Am a type two diabetic which been dianogized about 8 years ago. It has really bothered me since I am 6’4″ and only weigh 196 pounds and only fat is a small tummy.
    Excercise doesn’t work for me like everyone esle, if I walk for half to one hour and Don’t Sweat then sugars don’t go down. I HAVE to SWEAT to lower blood sugars. I haven’t read anywhere that someone has same problem.

    I only take 2 metaformin and half a tablet of Glyerbide twice a day but stopped taking pills after work cause I would get an extreme headache every morning. I started working out twice a day using free weights till I’m sweating and exhausted.

    Can I get your newsletters.

    Richard ( Winnipeg )

    If you want to know anything esle is to email me.

    • Avatar of HymanStaff
      HymanStaff May 30, 2013 at 3:13 pm #

      Hi Richard,

      Thank you for your message and your interest in Dr. Hyman’s work. Please go to: http://drhyman.com/ to sign up for the newsletter. We’re sorry but we cannot comment on your medical question responsibly over the internet.

      Wishing You the Best of Health!

      Dr. Hyman Staff

    • Avatar of HymanStaff
      HymanStaff May 30, 2013 at 3:15 pm #

      Hi Richard,

      Thank you for your message and your interest in Dr. Hyman’s work. Please go to: http://drhyman.com/ to sign up for our newsletter. We’re sorry but we cannot comment on your medical question responsibly over the internet.

      Wishing You the Best of Health!

      Dr. Hyman Staff

  20. Susan May 29, 2013 at 8:09 am #

    Hi
    Is there some guidance for diabetics in SOuth India? Many of the vegetables and fruits as well as grains mentioned are not easily available here.

    As advised by a vaidyan practicing tribal medicine, I have excluded rice and white flour from my diet and my blood sugar is now under better control. I eat fruits from our backyard and they are very sugary (Papaya, Mango, Plantain)

    I start the day with a smoothie made of 4 ivy gourd fruit (Raw)
    I am on diamicron and insulin.
    Susan

  21. Julie September 4, 2013 at 2:42 pm #

    Hello Dr Hyman,

    I have diabetes and am trying to reverse it. I started a whole foods plant based diet 2 weeks ago (combined with walking every day) and I feel better than I have in years in just that short amount of time. My blood sugar readings are steadily going down, and I had a reading the other morning of under 100 which delighted me. I am also on metformin and have a question about metformin and vitamin B-12. I understand that B-12 is the only supplement that I need on this type of diet, however when I looked up B-12 on the internet I found a site that said that metformin can interfere with the absorption of the B-12 vitamin. Do you have an opinion on this? I would love to hear what you think about this. Thanks so much for this informative article. Julie

    • Avatar of Dr. Hyman Nutrition Staff
      Dr. Hyman Nutrition Staff September 5, 2013 at 1:54 pm #

      Dear Julie,

      Good for you! Sounds like you have found a way to improve your diet and blood sugars. You can learn all about medications, supplements, diet as well as other tips and tricks for managing diabetes in Dr. Hyman’s best-seller, The Blood Sugar Solution. http://www.bloodsugarsolution.com

      Dr. Hyman cannot provide personal medical advice in this forum. If you would like to make an appointment at Dr. Hyman’s UltraWellness Center in Lenox, MA please go to:http://www.ultrawellnesscenter.com/becoming-a-patient/ When you are finished reading through the material you may call the office at After you have reviewed this, please contact our office to make an appointment. By phone, (413) 637-9991; by email, office@ultrawellnesscenter.com

      For more personalized nutrition advice, Dr Hyman’s virtual nutrition coaching team would be happy to work with you on an individual level to help you reach your goals. To work with the nutrition coaching team please go to:http://www.bloodsugarsolution.com/nutrition-coaching/ OR call (800) 892-1443 to get started.
      In Good Health,
      The Nutrition Team

  22. Marcey September 14, 2013 at 8:46 am #

    I might be diagnosed this month with Type II and have been searching for information to reverse this issue. Finally … I have found the information I need in this online post. I am on the right track now, but have a ways to go. I also have a fatty liver (also reversible) and have read how it all ties together. Approaching 60, working female, BMI would label me at the high end of over weight. Don’t know what it is about hearing the MD say “Diabetic” that finally got my serious attention, but now I “hear” so … this time next year, my labs and weight will be in the normal range. Tracking glucose is time consuming and a pain … mentally and literally. I am empowered to make the change. THANK YOU for posting information I can understand and use. I will download the book.

  23. Alisha September 18, 2013 at 3:02 am #

    This is a really good article for anyone suffering with insulin resistance or diabetes.

    I was recently diagnosed with insulin resistance after having extreme difficulties with losing weight. It was then found out that my father has it and I had it from birth. I was also diagnosed with Rheumatoid Arthritis at the age of 10, so health has been a constant battle.

    I have lost some weight but still find it difficult to keep it going, this article has given me some more insight into foods to avoid and what to eat more of!

  24. Dan October 5, 2013 at 7:40 pm #

    I was diagnosed with type 2 diabetes in 2009. From 2000 to 2004 my blood glucose reading was 5.5 which is good. I was lifting weights 3 hours per day and aerobics 1 to 2 hours per day and taking Sunday off. I was following a diet program called physic transformation online. You make up your menu and as long as you receive an A score you can eat it. It is mainly for weight lifters.
    I started bull riding in 2003 and on March 5 of 2004 at the age of 49 I had a bullriding accident which broke most ribs on my right side in multiple places, broke my collar bone, shoulder blade, dislocated my right shoulder, tore muscle and puntured my right lung. I was hospitalized for four days. Couldn’t do anything for six months and couldn’t lift for a year and a half.
    Then in 2009 I found out that my blood sugar reading was over 600. It has been a battle. I was benching 375lbs before the accident, but am now lifting 275. Read 250lbs and am now 205.5lbs. My blood sugar readings are between 90 and 126. Usually around 117 in the mornings. I am on metformin twice a day but believe I will be able to reduce that before long. I have changed my diet along with my exercise.
    I believe my high blood sugar came from exercising 4 hours a day down to nothing allat once. There are some things that you mentioned that I am going to try and maybe one of these days I can get off my meds for good. I have a doctor’s appointment on Monday the 7th of Oct and will keep you informed of my progress.
    Thanks again.

  25. Debby October 31, 2013 at 10:49 pm #

    I was diagnosed with diabetes one month ago. I am 43 y/o. My glucose was 340. The doctor put me on amaryl and insulin. I kept going too low. I changed my diet and I walk for 15 minutes after each meal. I took myself off the medicines four days ago. My sugar levels are down to an average of 124. I have not gone over 138. I know I can still improve my diet and make changes from your suggestions on foods and vitamins & minerals. When I got out of the hospital, I made a vow to myself and to God that I would be back to normal levels within a year. With God’s help, I believe I can now do it in 6 months. Thank you for putting all of this info on the website. There is a light at the end of the tunnel.

  26. Sherine November 11, 2013 at 8:57 am #

    Thank you for posting this information. I have just found out that I have insulin resistance and I’m kinda devastated! Diabetes runs in the family and I was hoping I would never have to deal with it! I have made some major changes to my lifestyle, eating whole foods when possible and excercising whenever I can. My doctor is recommending I take glucofage as a solution and I was wondering whether I can tackle this issue with diet and lifestyle change alone? Medication really scares me, I’m a very anxious person by nature and I know I won’t be sleeping too well now. Must try to be more optimistic though. Sherine

  27. Lisa November 12, 2013 at 3:38 pm #

    Great article Dr. Hyman

    I have been taking Insulin shots for about 4 yrs now. A long term and a short term. I was taking 5 shots per day, last April I decided I was tired of having diabetes and taking insulin shots, so I started eating right and exercising everyday.

    Today, 11/12/13 I am happy to say that I am so far down 53 pounds, I have stopped taking my short term insulin, and my long term insulin has gone from 100 units per day to 13 units per day. I have also dropped my A1c from 7.9 to 6.9

    My goal is to completely get off insulin and to for my Dr. to tell my I no longer have diabetes.

    thanks again for the great article

  28. Ken November 29, 2013 at 12:56 pm #

    Hi
    A year ago I had blood readings of fasting glucose 380 / a1c 12.6. My Dr wanted to put me on a drug, Metformin. I resisted insisting that if diet got me here, then diet can get me out. I purchased a glucose meter and got busy. I cut all refined carbs and sugars from my diet, upped my exercise. Started taking many of the supplements you mention above. Within 60+ days, my daily glucose readings was averaging in the 100′s, my a1c was down to 8.2 and I had dropped 15 pounds. Now a year later, my daily glucose readings are still in the 100′s, a1c was just tested at 5.8 and I am currently down 40 pounds. When I do screw up with an occasional dessert (I do love a nice piece of cheesecake now and again) or a break from my diet, my blood is reacting much more normal now. It will spike to the 140′s after a carb rich meal, but return to normal within an hour or two – that was CERTAINLY not the case a year ago. So to anyone who is insulin resistant or pre-diabetic, first heed the warnings of you health care provider, but listen and practice the above if you want to live a drug-free, insulin-injection free healthy life with stable blood sugar.

  29. trol December 2, 2013 at 2:28 pm #

    Im pre-diabetic. i was put on Glucophage 800 for months couldnt tolerate it, the doctor changed the dose to from 2 times 800 mg into 2 times 500 mg, but still was suffering ( diarrhea, bone aches and fatigue all day) . I went through the web and found that I can use cider viniger after meals to help lower the blood sugar together with diet ( I lost 7 kilos)and EVERYDAY walking my blood sugar was down and I could sustain for the last 2 months. the tips listed on this page were very helpful. I hope I will be able to control by blood sugar without having to go back to using medication thank you for very informative site

  30. Jim December 10, 2013 at 4:41 pm #

    50% of the population has at least one mutation of the MTHFR gene, which controls vitamin B and methylation. Without addressing a partial or complete deficienxy in vitamin B, the steps you describe will have limited success (if any).

  31. kathy dooley December 14, 2013 at 10:34 am #

    Please send me info to order the book…..the bloodsugar solution……kathy

  32. neelkanth December 25, 2013 at 3:01 am #

    So great,Doctor. My sincere thanks. I am 78 using insulin for the last 3 decades. My sugar level was ideally normal. All of a sudden, insuline it appears has stopped working on me. My fasting sugar level as on date in 104 but the random one taken last night was 226. My food intake is just so frugal but I am having a heavy head all the time with body ache particularly the joints. Can I get any relief at this stage? Your feedback is an eye opener and I have decided to go for your book ‘Blood Sugar Solutions’.

    • Avatar of Team Hyman
      Team Hyman December 27, 2013 at 2:10 pm #

      Glad to hear it! Keep up the great work!

  33. Manasa December 26, 2013 at 6:23 am #

    Iam 22years old and Im suffering with type 2 diabetes from one and half years ago. Iam taking Insugen Insulin morning with 40 units and night with 10 units. Can you guide me for this.
    Thanking You..

  34. Susan December 26, 2013 at 11:09 pm #

    Thank you, Dr. Hyman, for writing such an informative article. I have just recently been diagnosed with pre-diabetes. I am 56, slim, and unfortunately love sugar. I believe that is what caused my condition. I am not taking any medication yet which is why I have begun carbohydrate counting and am currently watching everything I eat. I’m bookmarking this page!

    • Avatar of Team Hyman
      Team Hyman December 27, 2013 at 1:32 pm #

      Susan-you MUST check out the Blood Sugar Solution. I know you can do it! Keep us posted and thanks for being part of the community!

  35. Carolyn Garner January 2, 2014 at 5:29 pm #

    Dear Dr: I came upon your article after doing some research on a product guaranteed to reduce weight without dieting. One woman took the product and after 26 days she only lost 3 1lbs. The product ad said you can continue to eat what you normally do and trick your body. What I did was read the article took notes on what foods to add to your diet, but I went to a Asian/Indian food market and got the original foods that were needed instead of a pill. Cinnamon bark, fenugreek, Alpha Licoric Acid from GNC and dieter’s tea. I cut down on sugar and carbs (not eating every day and since 12/23/2013 until today 1/2/2014 I have lost 11 1lbs. I am not starving myself. I am 64 yrs old and only do weight exercises while watching TV commercials. Since I started also, I have not taken any naps during the day, but I am having BM at least 2 times a day (no diarrahea). You can email me if you like.

    • Avatar of Team Hyman
      Team Hyman January 2, 2014 at 10:58 pm #

      Thank you for your interest in Dr Hyman’s work. Unfortunately Dr Hyman cannot provide personal medical advice in this forum. For more personalized nutrition advice, Dr Hyman’s nutrition coaching team would be happy to work with you on an individual level to help you reach your goals. To work with the nutrition coaching team please go to:http://www.bloodsugarsolution.com/nutrition-coaching/ OR call (800) 892-1443 to get started.

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