Diabetes reversal has become a subject of interest in many quarters; patients, clinicians, and researchers are looking for ways to nip this rising epidemic in the bud. And very soon, Big Pharma may be forced to take a harder look at its diabetes management approach.

A recent study by the University of Cambridge is pointing at weight loss as The Ultimate for diabetes reversal. But before getting to this study, let’s define the terms.

What Is Diabetes Reversal?

Diabetes reversal means that a person previously diagnosed with diabetes is now able to maintain normal blood sugar levels without the use of diabetes medication. It also implies that this person can have a regular non-diabetic diet without spiking glucose levels.

Diabetes reversal is mostly associated with type 2 diabetes which is influenced by diet and lifestyle factors.

Weight loss has been linked to the reversal of type 2 diabetes in previous studies as well. This is because excess fat in the body affects the production of insulin and sensitivity to insulin as well.

Other research has shown that bariatric surgery can reverse type 2 diabetes effectively.

Study Linking Diabetes Reversal To Weight Loss

A clinical trial that was conducted by New Castle University showed that nearly 50% of individuals with type 2 diabetes achieved reversal after a weight-loss intervention that was conducted for six months.

The study involved 280 participants with type 2 diabetes. Half of them were put on a strict weight-loss program with restricted calorie intake through a liquid diet. Throughout the study duration, the participants did not take diabetes medication. The other half of the group continued with the usual care of diabetes medication.

After one year, 46% of people in the diet group achieved reversal which means normal blood sugar levels without taking medication

One notable observation was that the people who had achieved reversal had sustained improvement in pancreatic beta-cell function. This research appears to show that weight loss can revive these cells so that they work well again.

The study revealed that the response is associated with an improvement in the functioning of pancreatic beta cells. These are the cells that produce insulin in the pancreas. If beta cells can be “re-awakened” through weight loss, many diabetes patients can regain control over their blood sugar levels and return to a non-diabetic state. These results were astonishing as it was earlier believed that beta-cell function is irreversibly lost in patients with type 2 diabetes.

The study also found that people who had been recently diagnosed stood a better chance of reversing their diabetes. The mean age for those who didn’t achieve reversal was 3.8 years, while the mean for those who succeeded was 2.7 years. This further stresses the importance of early diagnosis and intervention.

Why Is Diabetes Reversal Important?

People can live with diabetes for many years. However, a number of factors make diabetes reversal very appealing. They can be categorized into two groups: non-life-threatening and life-threatening factors.

Non- Life-Threatening Risks of Diabetes

Once a person receives the diagnosis, they have to be on life-long medication unless a reversal happens. This can be painstaking on many fronts. There is a high cost of purchasing diabetic medications. Also, there is the inconvenience of having to take meds on a daily basis. When you fail to take meds or eat an appropriate diet, there is a risk of hypoglycemia or hyperglycemia. These two can present with the following symptoms:

• Increased thirst
• Frequent urination
• Extreme hunger
• Unexplained weight loss
• Presence of ketones in the urine (ketones are a byproduct of the breakdown of muscle and fat that happens when there’s not enough available insulin)
• Fatigue
• Irritability
• Blurred vision
• Slow-healing sores
• Frequent infections, such as gums or skin infections and vaginal infections

Life-threatening complications

Long-term complications of diabetes develop over a period of time. When they come about, they may pose a life-threatening challenge. They include:

• Cardiovascular disease. Diabetes increases the risk of heart attack, stroke, and narrowing of arteries (atherosclerosis).

• Nerve damage. High sugar levels in the blood can injure the walls of blood vessels that nourish the nerves. This will lead to a gradual loss of sensation in the limbs, which are mostly affected. This can eventually lead to a complete loss of sensation.

When the nerves in the gut are affected, a person may suffer from nausea, vomiting, diarrhea, or constipation. For men, it may lead to erectile dysfunction.

• Kidney damage. Diabetes can damage the vessel in the kidneys that filter out compounds from the urine. When these compounds build up in the kidneys, they will cause toxicity and kidney damage in the long run. Kidney failure is the hallmark of end-stage kidney disease. This will call for regular dialysis or kidney transplant, which can be costly.
• Alzheimer’s disease. Type 2 diabetes has been linked to an increased risk of Alzheimer’s disease.

Looking at the possible complications that may come with the diagnosis of diabetes, reversal seems the only safe way out.

References

1. Mayo Clinic: Diabetes. Retrieved from https://www.mayoclinic.org/diseases-conditions/diabetes/symptoms-causes/syc-20371444
2. Healthline: Is Diabetes Type 2 Reversible? https://www.healthline.com/health/type-2-diabetes-reversible
3. Springer (2011): Reversal of type 2 diabetes: normalization of beta-cell function in association with decreased pancreas and liver triacylglycerol. Retrieved from https://link.springer.com/article/10.1007%2Fs00125-011-2204-7
4. New Castle University: Reversing type 2 diabetes.  Retrieved from – https://www.ncl.ac.uk/magres/research/diabetes/reversal/#publicinformation

If you are like most people, you are probably thinking that I have confused diabetes for diabesity, or you are probably wondering whether I intended to say obesity. You are not so far away from the truth as diabesity is a modern disease that links obesity with type 2 diabetes. Diabesity should be a concern for people with normal blood sugars who may be accustomed to unhealthy eating and lifestyle patterns. It is unfortunate that much is not mentioned about diabesity, which can predispose you to severe obesity, diabetes, and other fatal chronic conditions.

What Is Diabesity?

Diabesity is a sequence of events that starts with optimal blood sugar balance, to progressive insulin resistance, to being overweight, then becoming obese, and finally to full-blown Type-2 Diabetes. It comes in a spectrum that includes elevated blood sugar, elevated blood pressure, high cholesterol, and other health complications. These problems stem from diet, lifestyle, and environmental toxins interacting with our unique genetic susceptibilities. A study published in NCBI in 2013 concluded that “(diabesity) makes a strong call for utilizing indigenous, low-cost means of enhancing healthy dietary and physical activity habits.” Diabesity can also be described as the coexistence of obesity and type 2 diabetes.

What Are The Triggers For Diabesity?

Diabesity occurs following the development of insulin resistance and obesity. When your diet is full of empty calories: quickly absorbed sugars, liquid calories (soda, juice, sports drinks), and refined carbohydrates, you are likely to develop a resistance to insulin. Insulin (produced by beta cells in the pancreas) is the hormone that is responsible for grabbing glucose out of the bloodstream and storing it in cells. This ensures that blood sugar remains even in the blood. When the body starts ignoring the signal sent out by insulin, we call this insulin resistance. A high insulin level is one of the first signs because beta cells will keep releasing more and more insulin to try to remedy the situation. Unfortunately, the higher your insulin levels are, the worse your insulin resistance becomes.  High insulin levels will also cause a spike in appetite which leads to overeating. Very soon, you develop weight gain around the belly, more inflammation and oxidative stress, and other effects such as high blood pressure, high cholesterol, low HDL, atherosclerosis, and increased risk of cancer, Alzheimer’s, and depression.

It is important t note here that the root cause of the problem is insulin resistance and not elevated blood sugar. Fortunately, insulin resistance can be reversed since it is strongly linked to a poor diet and an unhealthy lifestyle.

Most people can save themselves from diabesity by eliminating the factors that send their biology out of balance and replacing them with what’s needed to help the body re-balance itself.

Diabesity and Genetics

Many people believe that insulin resistance and diabesity are genetic conditions that cannot be extraneously controlled. True enough, our genetic predisposition plays a role in how we choose what to eat and how to live. It also plays a role in the development of insulin resistance. However, insulin resistance and diabesity are greatly influenced by diet and lifestyle. By controlling these factors, you can greatly minimize your chances of developing the conditions.

How To Reverse Diabesity

Before reversing diabesity, there are a few things you can do to keep safe. They include:

1. Know the signs of insulin resistance.

One of the first tell-tale signs of insulin resistance is uncontrollable weight gain. You might also experience increased blood pressure and skin discoloration (acanthosis nigricans) on rare occasions. Unfortunately, insulin resistance may go unnoticed for years. Hence, you may be better off having some tests done.

2. Get the right tests done

You should get tested if you have a positive family history of type 2 diabetes and are affected by a poor diet as well as a sedentary lifestyle. An insulin response test is the best test to tease out the condition.

If you have already been diagnosed with diabesity, here are three things you can do to start your reversal journey.

Make healthy diet choices

This may involve the input of your physician, nutritionist/ dietician, and yourself to come up with the right meal plan. A healthy diet will start with the elimination of sugary and processed foods. Opt for wholesome grains, fresh vegetables and fruits, nuts, white meat, and unsaturated fats. You can read more about this type of diet here. (hyperlink to foods that improve insulin sensitivity).

Get adequate rest

Stress is a major contributor to insulin resistance and blood sugar imbalance.  Stress also contributes to making unhealthy food choices and overeating. You need to make a conscious effort to distress frequently by:

• Sleeping for at least 7 hours daily
• Practicing relaxation techniques such as yoga
• Taking breaks in between work, like every two hours
• Taking sabbaticals and vacationing periodically

Quit a sedentary lifestyle

Modern jobs involve sitting at an office desk and hitting the keypad for hours on end. In a world where work is compensated by the hour, it can be difficult to make time for exercise. However, when you consider the negative long-term effects of a sedentary lifestyle, you will be forced to reconsider the value of the extra money. What is the point if it’s going to cost your health in the long run? Quitting a sedentary lifestyle involves making deliberate choices about exercise and fitness. This may mean walking at least 30 minutes every day or engaging in more vigorous aerobic exercise 4-6 times a week.

References

1.   Science Daily (2012): Genetic variants are linked to obesity and insulin resistance. Retrieved from https://www.sciencedaily.com/releases/2012/06/120626151107.htm

2.   NCBI (2011): Is fast food addictive? Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/21999689

3.   NCBI (2013): Diabesity. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/23905459

4.   NCBI (2008): High-fat diets cause insulin resistance despite an increase in muscle mitochondria. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2409421/

If type 2 diabetes were an infectious disease, it is said we would be in the midst of an epidemic. This problematic disease is striking an ever-growing number of adults. With the rising rates of childhood obesity, it has become more common in youth, especially among certain ethnic groups. The good news is that prediabetes and Type 2 Diabetes are largely preventable. About 9 in 10 cases in the U.S. can be avoided by making lifestyle changes. These changes can also lower the chances of developing heart disease and some cancers. In this article, we will look at diet as a means to prevent and regulate T2DM.

1. How does what you eat affect you?

According to the Centers for Disease Control and Prevention, one out of every three American adults has prediabetes; that is 86 million people. Without intervention, up to one-third of them will go on to develop type 2 diabetes within five years

Is everything lost? Not at all! Lifestyle changes can help. While excess body fat is a recognized risk factor for diabetes (and weight loss is an important way to lower risk), specific diet patterns and foods seem to decrease or increase risk, independent of weight. The latest research suggests that diabetes risk (as well as the risk of heart disease and stroke) is largely influenced not by single nutrients but by specific foods and overall diet patterns.

Poor diet quality may influence weight and metabolic risk independent of calories: Different types of foods have different effects on satiety, glucose-insulin responses, liver fat synthesis, fat-cell function, craving and reward responses in the brain, and the creation of visceral fat.

2. So, which foods lower the risk of getting Type 2 Diabetes?

We will discuss in some detail everyday food that might either aid in the prevention of diabetes or accelerate your progress towards it. When you are making the decision of what to eat, choose wisely.

1. Choose high-fiber, slow-release carbs

Carbohydrates have a big impact on your blood sugar levels—more so than fats and proteins—so you need to be smart about what types of carbs you eat. Limit refined carbohydrates like white bread, pasta, and rice, as well as soda, candy, packaged meals, and snack foods. Focus on high-fiber complex carbohydrates—also known as slow-release carbs. They are digested more slowly, thus preventing your body from producing too much insulin.

2. Eat more plant foods.
   Minimally processed plant foods such as fruits, non-starchy vegetables, legumes, and nuts/seeds are consistently linked to better cardio-metabolic outcomes, including decreased diabetes risk.
3. How about proteins?
   While they have been studied to different extents, meat, poultry, eggs, fish, and dairy protein sources appear to impact diabetes risk differently.

In their 2011 meta-analysis, Pan and colleagues determined that red meat consumption, particularly processed red meat, is associated with an increased risk of type 2 diabetes and suggested that substituting one serving of nuts, low-fat dairy, and whole grains per day for one serving of red meat would lower diabetes risk by 16% to 35%.

4. Are fats bad for you?
Most research on fats typically looks at their impact on cardiovascular, not diabetes, risk, and fats’ association with diabetes risk is in need of clarification. Recent evidence suggests that the quality of fats consumed in the diet is more important than the total quantity of dietary fat. Some researchers point out that the source of fat is important, and possibly confounding, in studies looking at total fat intake and health effects. Although some results are controversial, it’s important to be aware of and keep an eye on emerging research. Some recent study findings include the following:

• A Mediterranean dietary pattern, which is relatively high in monounsaturated fats, may help prevent type 2 diabetes.
• High vegetable fat intake may decrease type 2 diabetes risk in females.
• Intake of high-fat, but not low-fat, dairy products is associated with a decrease in type 2 diabetes risk.
• EPA+DHA seems to provide neither harm nor benefits with regard to diabetes development. The omega-3 fatty acid ALA (alpha-linolenic acid) may be associated with modestly lower risk.10

Since fat is calorically dense (9 kcal/g as opposed to 4 kcal/g for protein or carbohydrate), it’s often the focus of weight-loss diets.

5. Should you take beverages?
   What to drink is a choice we make every day. It is important to get into healthy drinking habits.

• 100% fruit juices are generally considered safe, as long as the serving is kept to one a day.
• Both coffee (caffeinated and decaffeinated) and tea are associated with a lower risk of diabetes.
• There’s strong evidence that moderate alcohol use is associated with lower diabetes risk across diverse populations, but people who don’t currently drink alcohol shouldn’t be encouraged to do so, and drinkers should limit themselves to up to two drinks per day for men and one to 1.5 for women.

3. So, In Summary…..

Eat more

• Healthy fats from nuts, olive oil, fish oils, flax seeds, or avocados
• Fruits and vegetables—ideally fresh, the more colorful the better; whole fruit rather than juices
• High-fiber cereals and bread made from whole grains
• Fish and shellfish, organic chicken or turkey
• High-quality protein such as eggs, beans, low-fat dairy, and unsweetened yogurt

Eat less

• Trans fats from partially hydrogenated or deep-fried foods
• Packaged and fast foods, especially those high in sugar, baked goods, sweets, chips, desserts
• White bread, sugary cereals, refined pasta or rice
• Processed meat and red meat
• Low-fat products that have replaced fat with added sugar, such as fat-free yogurt

4. How to eat healthy on a normal diet

It is easier to adopt a healthy eating lifestyle than to go on a diet. A good dietary pattern to lower diabetes risk would limit red and processed meats, refined grains, sweets and Soda, and emphasize plant foods like whole grains, nuts, fruits, and leafy green vegetables. Evidence supports including coffee, tea, yogurt, vegetable fats, and possibly cheese.

Working with a dietary pattern instead of focusing on individual nutrients or “superfoods” (or vilifying particular food groups) allows greater flexibility for you. It lets you choose foods you like at times that are convenient for you.

Given the health advantages of plant foods like leafy greens and whole grains and their association with reduced diabetes risk, you should ensure your diet pattern includes a healthy serving of them at all times.

References:

1. Today’s dietician (2017): Diabetes Management & Nutrition Guide: Foods and Eating Patterns for Diabetes Prevention. Retrieved from https://www.todaysdietitian.com/newarchives/0717p40.shtml

2. Harvard School of Public Health (2019): Simple Steps to Preventing Diabetes. Retrieved from https://www.hsph.harvard.edu/nutritionsource/disease-prevention/diabetes-prevention/preventing-diabetes-full-story/

3. Health Guide (2018): The Diabetic Diet. Retrieved from https://www.helpguide.org/articles/diets/the-diabetes-diet.htm

The diabetes state of affairs has taken the world by storm. With easy to access processed foods and a sedentary lifestyle, obesity has become all too common. As in many chronic diseases, people are always looking for a cure. Though many diabetics are often under treatment, it is well understood that conventional medicine only manages the diabetic condition but does not offer any hope for reversal or a cure. Is the carnivore diet the missing piece in this puzzle?  How can adapting the carnivore diet start reversing the effects of this disease? In this article, we will look at the possibilities of these statements and shed some light on how the carnivore diet can actually help.

1. What about the carnivore diet that would make it ideal for reversing Type 2 Diabetes?

The carnivore diet is very effective in achieving two common aims of diabetes control, lowering blood glucose levels and reducing weight.

The all-meat diet, also known as the carnivore diet, is exactly what its name suggests: a diet that consists of 100% of meat. Think of the keto diet without any salads or low carb vegetables.

The carnivore diet has been claimed to have a variety of benefits including:

• lower blood pressure
• improved insulin sensitivity
• reduced dependency on medication
• reduction in weight
• improvements in high-density lipoprotein (HDL), or “good” cholesterol, without adding to low-density lipoprotein (LDL), or “bad” cholesterol
• a drop in insulin

Proponents of the diet tout its ability to aid in weight loss, cure autoimmune diseases, decrease digestive issues, and improve heart health.

The idea with this diet is to stay away from carbohydrate-rich foods that could spike insulin levels. Typically, carbohydrates are totally eliminated from a carnivore diet.

The carnivore diet should consist of the following types of food:

• Meats: Fatty meats are acceptable, but should be eaten in moderation to be mindful of heart health. Also, be mindful of consuming too much protein. Combining a high level of protein with low levels of carbohydrates may cause the liver to convert the protein into glucose. This would raise blood sugar levels.
• Eggs: Eggs are low in carbohydrates, as well as being an excellent source of protein.
• Fish: This is a good source of protein.
• Poultry: Also a good source of protein
• Organ parts: Apart from giving nutrition, they also have nutrients important for the body
• Cheese: Not everyone on a carnivore diet takes cheese but it can be included.

There has been anecdotal evidence that people with diabetes have been able to stabilize their blood sugar using this diet. From a biochemistry standpoint, if you’re eating only meat, you’re largely not taking in glucose, so your blood glucose levels are likely to be the table.

2. What are the effects of Carbohydrates on a diabetic?

Foods containing carbohydrates, such as bread, rice, pasta, milk, and fruit, are the main fuel source for many bodily processes. The body uses insulin to help bring glucose from the blood into the cells for energy.

Type 2 Diabetes is a disease of insulin resistance, people suffering from this condition produce too much insulin and their receptors don’t work. This disrupts the body’s ability to use carbohydrates effectively and, in turn, causes high blood sugar levels.

When a person with Type 2 Diabetes eats a high-carb meal, this can lead to a spike in blood glucose.

Because the carnivore diet totally eliminates carbohydrates, glucose spikes are avoided. In fact, the body starts using the stored up fat for energy. This leads to weight loss and stable sugars.

In a nutshell, the carnivore diet might:

• reduce the risk of diabetes in people who do not yet have it
• improve glycemic control in people with diabetes
• help people to lose excess weight

3. What impact would the carnivore diet have on a diabetics’ medication?

The carnivore diet may help reduce blood sugar levels. As such, some people with type 2 diabetes who start this diet may be able to reduce their need for medication. One should have their blood glucose levels constantly monitored so as to adjust medication accordingly.

Hypoglycemia occurs when blood sugar levels fall to 70 milligrams per deciliter (mg/dL) or less.

4. What is the impact of a carnivore diet on weight loss?

People on a carnivore diet tend to lose weight because:

• They totally eliminate carbohydrates and sugar, which are converted to fat very readily.
• Their bodies start burning fat for energy. Naturally, this leads to reduced weight.

Diabetes has been linked to obesity and one of the factors that help in the prevention and management of this disease is keeping one’s weight within their BMI. As such, this aspect of the carnivore diet can go a long way in managing, and even reversing Type 2 Diabetes.

Does the Carnivore dirt have side effects?

The Carnivore diet may be a viable glucose management option for some people with type 2 diabetes. However, as it involves switching to a different source of energy, it can lead to some adverse effects.

Short-term side effects

The dietary change might cause symptoms that resemble withdrawal from a substance, such as caffeine.

These symptoms may include:

• keto-flu, a short-term group of symptoms that resemble those of flu
• noticeable changes in bowel habits, such as a running stomach
• uncomfortable leg cramps
• a noticeable loss of energy
• mental fogginess
• frequent urination
• headaches
• loss of salts

In most instances, the side effects are temporary. People often experience no long-term health problems.

5. Are there any long-term side effects?

Measuring blood sugar looks at the short-term, immediate effect of food. But over time, eating a diet of mostly or only meat can have long-term health consequences.

Long-term effects might include the development of kidney stones and an increased risk of bone fractures due to acidosis.

Other complications include the risk of dyslipidemia and a possible increase in hypoglycemic episodes.

Some animal studies have suggested that, since a low-carb diet often involves additional fat, there might be a higher risk of cardiovascular disease (CVD), due to a buildup of fats in the arteries. People with diabetes already have an increased risk of CVD.

There is a lack of evidence about the long-term safety and effectiveness of the carnivore diet, and researchers have called for more primary studies and more evidence before recommending this diet.

6. Are there alternatives to this diet?

A doctor may recommend a specific meal plan rather than suggesting a diet. The carnivore diet is one of many eating plans that might help people manage their weight.

However, a majority of health professionals do not recommend the carnivore diet for managing diabetes. There are many other nutrient-dense diets available that aim to balance carbohydrate, protein, and fat intake, control body weight, and keep blood sugar within a healthful range.

7. What are the Criticisms of this diet?

Critics of the carnivore diet focus on the adverse effects, including the possibility of kidney damage, CVD, and hypoglycemic episodes.

Maintaining this type of diet can also be difficult on a long-term basis, as it is highly restrictive.

This may lead to weight gain later on, particularly if an individual starts to eat unbalanced levels of carbohydrates once they switch back to a regular diet.

Critics also note that there is no evidence to support the long-term benefits of the carnivore diet.

8. So, is it advisable for a diabetic to go on a carnivore diet?

Unlike the other diets, the carnivore diet is easy to track and maintain because it involves eating all kinds of meat in any quantities. It is thus easier to follow and much harder to fall off the wagon than being on diets such as the keto diet and others that need careful monitoring and measuring in some.

Much remains to be discovered about how this way of eating impacts our health, but it’s certainly worth a try if you’re struggling with autoimmune diseases, obesity, diabetes or psychiatric issues. Going on a carnivore diet as a short-term experiment is reasonable and safe, albeit socially challenging.

Therefore, at this point in time, without scientific studies to back the safety of this diet, and without substantial anecdotal evidence about long-term success, there isn’t really any way to say for certain if the all-meat diet is good for people with diabetes. One thing it won’t do, however, raises blood sugar levels. And that’s a good thing!

References:

1. A sweet life (2018): Is the All Meat Diet Good for People With Diabetes? Retrieved from https://asweetlife.org/is-the-all-meat-diet-good-for-people-with-diabetes/

2. Nutrita (2019): The ultimate guide to the carnivore diet. Retrieved from https://nutrita.app/guide-to-the-carnivore-diet/

3. Healthline (2019): All Meat, All the Time: Should People with Diabetes Try the Carnivore Diet? Retrieved from https://www.healthline.com/health/diabetes/carnivore-diet-for-diabetes#1

4. NCBI (2017): Effects of Ketogenic Diets on Cardiovascular Risk Factors: Evidence from Animal and Human Studies. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5452247/

About 30 million people in the US have diabetes, of these; about one 8 million don’t know that they have it. Early diagnosis of diabetes can help in the treatment and possibly reversal of diabetes. But what is diabetes reversal?

Diabetes reversal is similar to long-term diabetes remission. As much as it is not a definite cure for diabetes, it means that a person with diabetes type 2 can have normal blood sugar levels for a number of years without having to take any diabetic medication. This can be achieved through a number of factors which we shall discuss below. Before getting there, let’s shed some light on type 2 diabetes.

Diabetes type 2 Reversal

Diabetes type two used to be a disease of the elderly. But with the adoption of a modern lifestyle, even young children are being plagued by this debilitating disease. Genetics and ethnicity play a role in the acquisition of diabetes type two, but diet and lifestyle factors are great contributors as well. And by controlling the later, a person predisposed to the disease can be able to avoid it in some cases.

Diabetes type 2 occurs due to the gradual build-up of insulin resistance. Insulin is the hormone that removes sugar from the bloodstream and stores it in cells. Over time, a person becomes less sensitive to the effects of insulin leading to a buildup of sugar in the blood. Beta cells are further stimulated to produce more and more insulin until eventually they are exhausted and depleted.

Reversal of diabetes type 2 targets the restoration of insulin sensitivity and in some cases the regeneration of beta cells. This means that a person with reversed diabetes should be able to maintain normal blood sugar levels without the use of diabetes medication. Research has shown that weight loss is one of the most effective approaches to achieving diabetes reversal.

Here are four ways to achieve healthy weight loss and diabetes reversal:

1.    Very Low-Calorie Diet

Several studies have looked at the effects of a very low-calorie diet on diabetes. In one study, two people followed a mostly liquid diet of 625-850 calories a day for 2-5 months, followed by a less restricted diet designed to help them keep off the weight they lost. Results showed that a low-calorie diet helps to reduce weight and improve insulin sensitivity. In another study, seven obese patients with type 2 diabetes were put on a very low-calorie diet of 900kcal and 115g of protein. This led to significant improvement in blood sugar control that was mainly attributed to improvements in insulin sensitivity.

Note that these types of diets are extreme. You have to work with a professional who will assess your fitness for undertaking such a drastic approach. Most people who have had success in reversing diabetes with this approach are those who have not had diabetes or a long time. This makes it important to start the weight loss journey as soon as possible after you’re diagnosed.

2.    Exercise

Regular exercise is another way of improving diabetes, but this has to be combined with diet and other measures in order to achieve diabetes reversal. Exercise needs commitment and dedication in order to bear fruits.

Regular exercise is associated with decreased demand for insulin as well as increased sensitivity to insulin. A 2015 study published showed that 67% of participants were able to achieve partial remission by taking part in a 6-months diet and exercise regimen. All the study participants were newly diagnosed with type 2 diabetes.

3.    Bariatric Surgery

Bariatric surgery helps one achieve weight loss by reducing their food intake. This, in the long run, has helped diabetes type 2 patients achieve reversal.

A 2010 study showed that bariatric surgery can help in diabetes reversal. Another 2013 study reported that 24% of participants with type 2 diabetes achieved remission six years after receiving gastric bypass surgery. The study concluded that:

“Bariatric surgery can induce a significant and sustainable remission and improvement of T2DM and other metabolic risk factors in severely obese patients. Surgical intervention within 5 years of diagnosis is associated with a high rate of long-term remission.”

Bariatric surgery is suitable only when your BMI is 35 or higher. It works best for people who’ve had diabetes for less than 5 years and they are not on insulin.

For newly diagnosed type 2 diabetics who are obese, this can be a suitable option to help them reverse diabetes.

4.    Intermittent Fasting

Intermittent means going without any food or drink with calories for a given amount of time. For example, you can restrict your eating to eight hours each day and you starve for the remaining sixteen hours. Caution: you need to consult with your doctor before embarking on a fast, even if it’s partial and for medical reasons.

A small study looked at three men between the ages of 40 and 67 who tried intermittent fasting for approximately 10 months. All were able to stop insulin treatment within a month of the study period. According to the author of the study Jason Fung, this study showed that intermittent fasting could be effective in reversing type 2 diabetes.

However, this result can only be used as anecdotal. Larger clinical trials need to be conducted to determine the clear effectiveness of this approach.

What Doesn’t Work?

There is a lot of hype when it comes to diabetes reversal. Shrewd businessmen have tried to exploit vulnerable patients by selling magic pills that they purport to cure for diabetes. They come in all forms of preparations such as:

• Over-the-counter pills
• Herbs
• Supplements
• Alternative medicines
• Homeopathic products
• Prescription drugs

If you or a loved one is living with type 2 diabetes it is important that you consult with your healthcare provider before embarking on any diabetes reversal program. As much as diabetes reversal is achievable, you need to be wary of greedy scammers eager to make a dishonest buck.

References

1. Healthline: Type 2 Diabetes Statistics and Facts. Retrieved from https://www.healthline.com/health/type-2-diabetes/statistics#1
2. NCBI (2019): Reversing Type 2 Diabetes: A Narrative Review of the Evidence. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6520897/
3. NCBI (1998): Early and long-term effects of acute caloric deprivation in obese diabetic patients. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/3291612
4. Diabetes UK: Reversing Type 2 Diabetes. Retrieved from https://www.diabetes.co.uk/reversing-diabetes.html
5. NCBI (2013): Can diabetes be surgically cured? Long-term metabolic effects of bariatric surgery in obese patients with type 2 diabetes mellitus. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/24018646

Flour is hard to avoid during meal times. Breakfast options mainly consist of toast, bagels, cereal, and pancakes. A convenient lunch is sandwiches, wraps, pasta or pizza. Dinner might come with its own temptations too. As a result, the average American now eats 10 servings of refined grains each day. What effect do these refined grains have on your health? Do consuming refined grains predispose you to Type 2 Diabetes? In this article, we will have a look at factors that could put you at risk.

1. What Is the Difference Between Whole Grains and Refined Grains?

While whole grains are very high in dietary fiber, refined grains are much lower in fiber and micronutrients.

Whole grains consist of three main parts:

1. Bran: The hard outer layer, containing fiber, minerals and
2. Germ: The nutrient-rich core, containing carbs, fat, protein, vitamins, minerals, antioxidants and plant compounds.
3. Endosperm: The middle layer, containing mostly carbs and small amounts of protein.

The bran and germ are the most nutritious parts of whole grains. They contain high amounts of many nutrients, such as fiber, B vitamins, iron, magnesium, phosphorus, manganese, and selenium.

During the refining process, the bran and germ are removed, along with all the nutrients they contain. Removing the nutrients from the grain has implications. On the upside, it makes things like bread doughy and spongy — textures we like and have come to crave. On the downside, the nutritional value of the food is severely compromised, and these striped grain products actually deplete our body’s reserves of important vitamins and minerals.

The nutrient content of refined flour is determined by the ‘extraction rate’ (the proportion of the grain retained after milling). Refined flour produced in Australia is milled to an extraction rate of 78-80% resulting in higher nutrient content (prior to fortification) than flour produced in countries using a lower extraction rate (e.g. 73-75% in the USA).

This leaves almost no fiber, vitamins or minerals in the refined grains. What’s left is rapidly digested starch with small amounts of protein.

2. What are the effects of consuming refined grains on our health?

• Blood sugar spikes: Because flour is easily digestible, it causes our blood sugar to spike, which could lead to a rise in insulin. The pancreas has to crank out a lot of insulin to metabolize the glucose in flour-rich foods, which can set the body up for insulin resistance, diabetes, and bodywide inflammation.Refined grains have a higher glycemic index, which is how quickly the body turns food into fuel or glucose.  A carbohydrate in wheat, called amylopectin A, is more easily converted to blood sugar than most other carbohydrates. Two slices of bread made with whole-wheat flour could raise blood sugar higher than six teaspoons of table sugar and higher than many candy bars.

• Overeating and Obesity: Obesity is the leading factor in Insulin resistance, Type 2 diabetes, and other chronic diseases. Eating too many refined carbs may be one of the main culprits. As they are low in fiber and digested quickly, eating refined carbs can cause major swings in blood sugar levels. This can contribute to overeating.
• As we have discussed above, foods high on the glycemic index promote short-term fullness, lasting about one hour. On the other hand, foods that are low on the glycemic index promote a sustained feeling of fullness, which lasts about two to three Blood sugar levels drop about an hour or two after eating a meal high in refined carbs. This promotes hunger and stimulates parts of the brain associated with reward and craving.
• These signals make you crave more food, and are known to cause overeating. This constant eating leads to obesity, a pre-diabetic state, and eventual diabetes.
• Slower Metabolism: Research shows that the body may shift nutrients into fat storage and away from muscle burning in the presence of high-glycemic-index foods. In 2004, Ludwig and his colleagues at Harvard conducted a study, published in the journal Lancet, in which they fed rats diets with identical nutrients, except for the type of starch. By the end of the study, rats in both groups weighed roughly the same, but those eating a high-glycemic diet had 71 percent more fat than the low-glycemic-index group.
• Inflammation: A diet high in grains stokes inflammation. When blood sugar spikes, glucose builds up in the blood. When glucose drifts in the blood, it could attach itself to nearby proteins. The result is a chemical reaction called glycation, a pro-inflammatory process that plays a role in a host of inflammatory diseases — everything from Type 2 diabetes to arthritis to heart disease.
• GI Disorders: Studies show that the lectins in grains inflame the lining of the gut and create fissures between cells. Also, when whole-kernel grains are refined, 80 percent of the fiber is lost, and gut health suffers. Without the fiber, you end up with rapid-release carbs in these grains, which is a bad thing for the gut. Fiber helps sweep the gut of debris and supports the body’s critically important elimination and detoxification processes, which also play a role in keeping high cholesterol and inflammation at bay.
• Food Allergies/Intolerances: Wheat, in particular, is one of the biggest dietary triggers of food allergies and intolerances. While the exact reason is unclear, many experts blame the higher gluten content of modern wheat varieties. A type of protein found in many grains, including wheat, gluten gives dough elasticity, trapping air bubbles and creating a soft texture. Because soft is considered desirable, wheat today is bred to have more gluten than ever before.
• Acid-Alkaline Imbalance: The body has an elaborate system of checks and balances to keep its pH level at a steady 7.4. A diet high in acidic foods, such as grains, forces the body to pull calcium from the bones to keep things on an even keel. When researchers looked at how the diets of more than 500 women affected their bone density, they found that a diet high in refined grains, among other nutrient-poor foods, was linked to bone loss. A highly acidic diet also chips away at our cellular vitality and immunity in ways that can make us vulnerable to chronic disease. Grains are the only plant foods that generate acidic byproducts. Wheat, in particular, is among the most potent sources of sulfuric acid, a powerful substance that quickly overcomes the neutralizing effects of alkaline bases.

3. How can we have grains in their most healthy form?

Whole grains deliver fiber, healthy fats, vitamins, minerals, plant enzymes and hundreds of phytochemicals. For those seeking a dense source of carbohydrate energy, they can be a healthy choice — but only if they are unrefined and minimally processed. Here are a few steps toward upgrading your own grain options:

• Choose whole-kernel grains when possible.
• Try sprouted grains.
• While baking, replace part of the flour with nut or seed meals.
• Stick with truly whole-grain flours.
• Don’t overdose on gluten-free foods.
• Try going flour-free.
• Consider a grain sabbatical.

4. Are refined grains a culprit in Insulin resistance and Type 2 Diabetes?

When ground into flours, most grains act like sugar in the body, triggering weight gain, inflammation, and blood-sugar imbalances. Studies show that high consumption of refined carbs is linked with insulin resistance and high blood sugar levels. These are some of the main symptoms of type 2 diabetes.

Refined carbs also increase blood triglyceride levels. This is a risk factor for both heart disease and type 2 diabetes. It is therefore advisable to keep our refined grain consumption at a minimum and if we do indulge, check that what we are having is fortified.

References

1. Grains & legumes Nutrition Council (2019): Refined grains. Retrieved from https://www.glnc.org.au/grains/grains-and-nutrition/refined-grains/

2. NCBI (2002): Effect of whole grains on insulin sensitivity in overweight hyperinsulinemic adults. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/11976158

3. Popsugar (2019): 4 Reasons to Eat Whole Grains Instead of Refined. Retrieved from https://www.popsugar.com/fitness/Why-You-Should-Eat-Whole-Grains-Instead-Refined-18361716

4. Healthline (2017): Why Refined Carbs Are Bad For You. Retrieved from https://www.healthline.com/nutrition/why-refined-carbs-are-bad

5. Experience Life (2019): The Truth about Refined Grains. Retrieved from https://experiencelife.com/article/the-truth-about-refined-grains/