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How to Reverse Type 2 Diabetes Naturally

Checking blood sugar

How to Reverse Type 2 Diabetes Naturally

The alarming statistics behind diabetes

Did you know that more than 30 million people living in the United States have diabetes? That’s almost 10 percent of the U.S. population. Diabetes is one of the leading causes of death in the U.S. and African Americans are 50 to 100 percent more likely to be diagnosed with type 2 diabetes compared to Caucasians. In addition, black women are 2-4 times more likely to be diagnosed with diabetes than white women. If type 2 diabetes isn’t managed correctly, it can lead to blindness, nerve damage, leg and foot amputations, and kidney failure. Aren’t these statistics alarming?

Not many people are aware that type 2 diabetes can be preventable and reversed naturally. America is known for its reactive measures in combating diseases but has yet to implement preventive measures to rid illness amongst Americans. Therefore, we as a community must do our due diligence to research how to prevent and reverse type 2 diabetes and not be solely dependent on medication.

Here are 6 food items you must eliminate from your diet to potentially reverse diabetes, per Dr. Axe.

Refined Sugars

These types of sugars can rapidly spike your blood glucose level. Refined sugars are often found in sodas, fruit juices, and other sugary beverages. Although raw honey and maple syrup are better options when substituting refined sugar, they can still spike your insulin. Therefore, using alternative sweeteners such as stevia would be a better option being that it is a natural sweetener that wouldn’t have much of an effect on your blood glucose level.

Grains 

We are often told that grains are healthy and good for the body. However, grains generally contain gluten which contains carbohydrates that can then be broken down by the body and converted into sugar. Confusing right? Essentially, not all grains are suitable for digestion. The gluten from these grains can cause inflammation and lead to blood sugar spiking.  It’s recommended that you cut out grains at least for 90 days when attempting to reverse diabetes. Also when picking out food items, make sure you are choosing foods that are gluten-free.

Dairy 

As a kid, remember the saying “drinking milk will give you strong teeth and bones.” Well, despite the amounts of calcium in dairy, I believe that to be a myth. Dairy can have the same effect on your body as gluten, so if you are consuming any forms of dairy make sure it’s organic. Another alternative to drinking dairy is unsweetened almond milk or coconut milk. Both options are less likely to have an impact on your blood sugar level.

Alcohol

Consumption of alcohol can definitely increase your blood sugar levels and should be avoided, especially beer and high-sugar liquors. Water with lemon may become your best friend.

GMO Foods 

It’s better to consume non-GMO products because GMO products including corn, soy and canola has been linked to kidney and liver disease and may be linked to diabetes.

Hydrogenated Oils 

Make sure you remove soybean oil, vegetable oil, cottonseed oil and canola oil from your diet. These oils are processed and include bleaching agents and artificial dyes. These ingredients have been linked to causing diabetes. If you would like to cook with oil, I recommend cooking with organic coconut oil because it wouldn’t cause a spike in your cholesterol.

Now that you know the proper foods to remove from your diet, it’s important for you to know the foods you can incorporate including:

High-fiber foods – avocado, berries, coconut, peas, beans, nuts, flaxseed, and quinoa  

Magnesium rich-foods – dark chocolate, bananas, kidney beans, tuna, and oatmeal

High in chromium foods – green bean, sweet potatoes, tomatoes, broccoli and barely

Clean protein – Chia seeds, organic chicken breast, wild fish and whey protein

Healthy fats – walnuts, avocado, salmon, tofu, sunflower seeds, parmesan cheese

Foods with low glycemic index – hearty cut oats, most fruit and non-starchy vegetables

Meal Plan:

Reverse Diabetes Meal Plan

If you are living with diabetes, please consult with your physician to make sure these small changes are safe to incorporate into your daily routine.

Farah Green
Farah Green
Web Content Manager

As a certified health and nutrition coach, Farah is on a mission break the generational curse of chronic disease among women of color. She has helped more than a hundred women create a healthy lifestyle for themselves and their families. As the web content manager for BGH, Farah will be sharing various health and wellness tips that will help every woman improve their quality of life through health, wellness, and nutrition. Farah and the web content team is dedicated to educating women on how to best take care of themselves mentally, physically, and spiritually.

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