If you have type 2 diabetes or have been told you’re at risk, this guide on how to reverse type 2 diabetes naturally will give you an overview of how to treat and reverse its effects immediately.
Many people with type 2 diabetes or prediabetes have improved their health with simple lifestyle changes.
You can too!
Sure, it may not be easy.
But we promise that if you stick with these changes, you will not only reduce or eliminate diabetes medication, but you’ll also lose weight and improve your mood and energy levels as well.
What is Diabetes?
In simple terms, diabetes is a disorder of blood sugar (glucose) and insulin.
Glucose is a type of sugar found in many carbohydrates, while insulin is a hormone made in your pancreas (a gland located behind your stomach).
Normally, your body transforms the meal or snack you eat into glucose which is then transferred into your bloodstream.
Once glucose is in the bloodstream, insulin takes over by signaling cells throughout your body to absorb the sugar and use it for energy.
Diabetes occurs when you stop releasing and responding to normal amounts of insulin after eating foods with carbohydrates, sugar, and fats.
This condition is also what leads to high blood sugar and diabetes symptoms.
Type 2 Diabetes
In type 2 diabetes, the hormone insulin is being released, but your body becomes resistant to it and therefore doesn’t respond to it appropriately.
Initially, your body may try to make up for this resistance for a period of time by producing more insulin, but over time the insulin receptor sites burn out.
Eventually, type 2 diabetes can affect nearly every system in the body, impacting your energy, digestion, weight, sleep, vision, and more.
The good news is that the underlying root cause (insulin resistance) of type 2 diabetes or even prediabetes can be reversed naturally.
How To Reverse Type 2 Diabetes Naturally
Step 1: Remove These Foods to Reverse Diabetes Naturally
Certain foods negatively affect your blood sugar levels, cause inflammation and trigger immune responses.
To reverse type 2 diabetes naturally, the first step is to remove these foods from your diet:
Some of these foods include.
Refined sugar
Refined sugar rapidly spikes blood glucose, and soda, fruit juice, and other sugary beverages are the worst culprits.
These forms of sugar enter the bloodstream rapidly and can cause extreme elevations in blood glucose.
Grains
Grains, especially gluten-containing grains like wheat, contain large amounts of carbohydrates that are broken down into sugar within only a few minutes of consumption.
Additionally, gluten can cause intestinal inflammation, which affects hormones like cortisol and leptin, and can lead to spikes in blood sugar.
Alcohol
Alcohol can dangerously increase blood sugar and lead to liver toxicity.
Studies show that there is a 43 percent increased incidence of diabetes associated with heavy consumption of alcohol, which is defined as three or more drinks per day.
Beer and sweet liquors are especially high in carbohydrates and should be avoided.
GMO foods
GMO corn, soy, and canola have been linked to kidney and liver disease and may promote diabetes.
So, if it is possible for you, remove all GMO foods and all packaged foods from your diet.
Hydrogenated oils
Remove hydrogenated, rancid oils from your diet, including vegetable oil, soybean oil, cottonseed oil, and canola oil.
They are processed or treated at very high temperatures and combined with bleaching agents. Therefore consuming them often leads to many health concerns, including diabetes.
Step 2: Change your Diet To Reverse Type 2 Diabetes Naturally
What happens if you remove foods that raise your blood sugar from your diet?
Do you still have anything good left to eat?
We think so.
In fact, we have a whole guide on the best foods to control blood sugar and type 2 diabetes.
Eating in a way that balances your blood sugar, reduces inflammation, oxidative stress, and improves your liver detoxification is essential to preventing and reversing insulin resistance and type 2 diabetes.
Many people with type 2 diabetes are now choosing a diet based primarily on anti-inflammatory, antioxidant, and detoxifying foods.
Consequently, many clinicians are catching on as well.
A person with type 2 diabetes will often notice that as soon as they change the diet, starting with the first meal, their blood sugar begins to improve.
The need for medications, especially insulin, is also usually dramatically reduced.
Substantial weight loss and health marker improvements often follow.
Finally, people usually feel better and have more energy and alertness
Choosing foods low in carbs is another effective way to help control your blood sugar and is safe for most people.
If you’re looking for a detailed guide on the best foods to balance blood sugar levels, please consider signing up for our free guide on 33 foods for optimal blood sugar at the end of this article.
Step 3. Exercise to Balance Blood Sugar
Exercise reduces chronic disease and can help reverse type 2 diabetes naturally.
Studies show that exercise improves blood glucose control and can prevent or delay type 2 diabetes while also positively affecting your blood pressure, heart health, and cholesterol levels.
Moreover, exercise naturally supports your metabolism by burning fat and building lean muscle.
Muscles burn glucose for energy.
So, the more you move, the more glucose your muscles take out of the blood for energy use which helps to lower your blood sugar levels.
Consequently, this allows for a reduction in insulin secretion, lessening the burden on your pancreas.
Similarly, muscles that don’t move don’t use up blood sugar, so insulin levels can rise to process any excess.
Studies show that a mere five days of bed rest induces a state of insulin resistance in completely healthy volunteers, while prolonged inactivity is strongly associated with insulin resistance, metabolic syndrome, and prediabetes.
The bottom line is clear; Inactivity can lead to insulin resistance. And movement increases insulin sensitivity.
So, make sure you add exercise as part of your daily routine.
This doesn’t necessarily mean that you have to spend time at the gym.
Simple forms of physical activity like, getting outside and walking for 20 minutes every day are beneficial, especially after meals.
Practicing yoga or stretching at home or in a studio is another great option.
Step 4. Fasting To Reverse Insulin Resistance
Intermittent fasting is a popular dietary trend that entails exactly what it sounds like: not eating during specific time periods.
Although it may seem like a fad to some, studies suggest intermittent fasting can improve insulin sensitivity through multiple mechanisms.
For example, cells can increase the number of insulin receptors on their surface, and those receptors can demonstrate an increased affinity for binding insulin during fasting.
Also, various hormone levels increase during fasting and are thought to improve insulin sensitivity.
So be sure to add fasting or any time-restricted eating to your lifestyle in order to reduce insulin levels in your body and reverse type 2 diabetes naturally.
Step 5. Get Proper Sleep To Improve Insulin Sensitivity
Studies show that short-term sleep deprivation raises glucose levels and worsens insulin resistance.
While chronic sleep disturbance, such as obstructive sleep apnea, is also associated with worsening insulin resistance.
In addition to becoming more insulin resistant, not getting enough sleep makes it harder to manage stress, control hunger…
And also increases cravings for sugar or other processed foods.
All of which make it even harder to reverse insulin resistance.
It’s unclear how much sleep is too little, just enough, or too much; however, most people feel well-rested after 7 to 8 hours of sleep.
So be sure to get what’s enough for you.
If you would like to take immediate control of your diabetes health, gain energy, improves your quality of life, and reduces or eliminates your meds be sure to check our Diabetes Breakthrough Program.
It has everything you need to reverse type 2 diabetes and prediabetes naturally.
And if you have any questions, please leave a comment below.
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