Nutrition: The Secret To Preventing And Reversing Type 2 Diabetes
November is National Diabetes Awareness Month, a time when communities across the country team up to bring attention to diabetes and I wanted to highlight some key information on this important topic in order to impact change.
Type 2 diabetes is an epidemic, both in the United States, Canada and around the world. I have been seeing a worrying trend of diabetes and prediabetes in individuals both with significant weight concerns as well as others. Once called “adult onset diabetes”, it is now being diagnosed in children and teens where in the past decade this was uncommon.
Type 2 diabetes is a dangerous disease that can lead to many other health conditions when it is not managed properly. This includes cardiovascular disease, kidney disease, vision problems, amputations and even death.
Type 2 diabetes is caused by insulin resistance, which means that the hormone insulin is being released and secreted however the individual is not responding appropriately. Type 2 diabetes is considered a metabolic disorder that is caused by high blood sugar.
Insulin resistance can be addressed by nutritional changes.
In order to prevent and in many cases reverse Type 2 Diabetes which I have experienced clinically with my clients, I wanted to highlight some nutritional strategies to consider:
My Nutritional Approach: Gain Control of Blood Sugar
When it comes to weight loss, even the slightest weight reduction — like 5-10% of your body weight — can improve glucose control. For example, if you weigh 200 pounds, the loss of 10-20 pounds can help control your blood sugar levels, lower your HgA1C levels, and reduce the health risks associated with diabetes.
Key points to understand:
- Eat foods with clean protein, increase fiber and healthy fats to balance blood sugar.
- Become familiar with food labelling, Glycemic Load and Glycemic Index, and ideal carbohydrate choices.
- What is plant protein vs. animal protein?
- Is eating dairy right for you?
- Are legumes and grains a good choice?
- Have you heard of eating Low carbohydrate with Healthy Fats?
- Do you know the benefits of intermittent fasting?
- How about supplements and botanicals?
- Have you considered Exercise, Mindfulness and Meditation?
Think Lifestyle and Sustainability!
Short term, fad or crash diets may allow individuals to lose weight quickly however, most will gain it back with having lost muscle mass and rebound twice as quickly.
These are some of the areas we can address together which can lead to significant changes in one’s health and long term success.