Reversing Type 2 Diabetes

Diabetes is a chronic disease that occurs when the pancreas does not produce enough insulin or when the body cannot effectively use the insulin it produces.

Some basics

  • Insulin is a hormone that regulates blood sugar
  • Type 2 diabetes is a disease in which the blood glucose or blood sugar levels are too high and body is unable to produce insulin in sufficient amounts to regulate blood sugar levels
  • Recent studies have shown that it is possible to reverse it
  • Through dietary changes and weight loss, you may be able to reach and hold normal blood sugar levels without medication

Types of diabetes

  • Type 1
  • Also known as insulin independent diabetes
  • Causes can be genetics, infections, acute stress, immunological factors
  • Type 2
  • Also known as non insulin dependent diabetes
  • Causes can be genetics, lifestyle factors, overweight, sedentary lifestyle and abdominal fat
  • Type 3
  • Gestational diabetes
  • Occurs during pregnancy

Symptoms to find at a early age

  • Hyperglycaemia (high blood glucose)
  • Glycosuria (excess sugar in urine)
  • Fluid and electrolyte imbalance
  • Acidosis (too much acid in the body)
  • Polyuria and nocturia (excess urine production at day and night)
  • Polydipsia (excess thirst) and increase in hunger
  • Dehydration
  • Fatigue and loss of weight

How can we manage diabetes ?

  • Eat a balanced and healthy diet
  • Increase your physical activity
  • Educate yourself on the causes and possible ways to improve your immunity

Nutritional requirement

  • Complex carbs : 45-60 % of total calories
  • Quality protein : 15-20 % of total calories
  • Fat : 15-20 % of total calories
  • Vitamins : Good source of vitamin C, E, D and B 12
  • Minerals : Adequate amounts of chromium, zinc, sodium and potassium
  • Dietary fiber : at least 20-30 grams of soluble fiber
  • Fluid intake : Adequate dosage of fluids to keep you hydrated

Dietary guidelines

  • Maintain weight 10 % lower than the ideal body weight
  • Simple sugars like glucose, sucrose, lactose should be avoided
  • Fruits with fructose content that is fit for consumption such as watermelon, gooseberries, guava etc should be included in the diet
  • Complex carbs and dietary fiber should be included in the diet
  • Soluble fiber including legumes, whole grains and fenugreek seeds should be included in the diet
  • PUFA and MUFA over animal fat and hydrogenated fats are preferable
  • Fish and chicken are preferable to meat
  • Fried food consumption should be restricted
  • Protein intake should be increased
  • Avoid alcohol
  • Avoid fasting and feasting
  • Consumption of probiotics is good
  • Junk and processed food are to be avoided

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