Reversing diabetes is absolutely possible with mindful eating and lifestyle changes

Doc Alan Freedman

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MD - General Physician Tue

I have type 2 diabetes. I want to reverse it. Which starch should I avoid, insulin to avoid, meat, etc. on?

Reversing diabetes is absolutely possible with mindful eating and lifestyle changes. The trick? Knowing what fuels your body and what hinders it.

I once treated a patient who was determined to reverse his type 2 diabetes. By ditching refined carbs and focusing on whole foods, he saw improvements in just months. His journey inspired me to share these tips with everyone.

What to Avoid:

• Starches: Limit high-glycemic starches like white bread, potatoes, and rice. Opt for cassava starch—it has a low glycemic index and won’t spike blood sugar.
• Insulin Spikers: Avoid sugary foods, sodas, and even some hidden sugars in processed foods.
• Meat: Reduce processed meats like sausages and bacon. Instead, enjoy lean proteins like chicken, fish, and tofu.

First Aid for Blood Sugar Control:

1. Start with Fiber: Pair your meals with high-fiber foods like vegetables to slow sugar absorption.
2. Portion Control: Stick to smaller servings of starch and balance with protein and healthy fats.
3. Stay Hydrated: Drink plenty of water—dehydration can elevate blood sugar.

Practical Tips:

• Substitute Wisely: Use cassava or almond flour instead of refined flour for baking.
• Exercise Lightly: A 30-minute walk post-meal can help reduce sugar levels.
• Practice Fasting: Try intermittent fasting under medical guidance.

Remember, reversing diabetes is a marathon, not a sprint. Every small change adds up to big results. With patience and persistence, you can regain control of your health. You’ve got this! 🌟