To fix blood sugar imbalances and reverse your diabetes it is a must that you adjustment your food choices.
The food you consume ultimately makes up every single part of your body. Food gets utilized to make your cells, to make up who you actually are.
If you put junk in your body, you aren’t going to healthy results. If you put good stuff in, you will get healthy results.
It’s pretty simple, but there’s a lot of confusion out there in the media, books and magazines. A lot of the information out there is not based on sound scientific research.
It takes a lot of sorting and filtering to get the right information. The most catchy article or catchy title is what goes ―viral‖ to the masses, but it won’t necessarily provide the most accurate or beneficial health information.
This section will clear up some misconceptions about diet and general nutrition.
Carbohydrates and Sugar
I already talked a little bit about sugar in drinks, but here I will tell you about sugary foods and starchy carbs.
Carbohydrates and sugar are not essential foods. Your body doesn’t need them to function at all.
Despite popular beliefs, you don’t need a diet that is rich in carbohydrates. They taste good, they do, but these are the foods you should consider eliminating, especially if you have blood sugar imbalances.
First, you wanted to eliminate or at least reduce your intake of regular table sugar or brown sugar, any type of sugar-filled items, honey, and especially high fructose corn syrup!
I could spend hours telling you how dangerous high fructose corn syrup is. Please avoid anything containing high fructose corn syrup.
Agave syrup and Stevia are healthier options, but remember, as I mentioned in the earlier section, you have a ―second tongue‖ in your gut that detects sweetness, so even these will impact your blood sugar. Of course, you want to avoid anything that is artificially sweetened and especially refined flour and refined sugars.
When you do eat carbs, focus on ―slow carbs: complex foods like beans, lentils, sweet potatoes, brown rice, green leafy vegetables, berries and nuts, and also grains like Irish oatmeal, more commonly known as steel cut oats. Concentrate on these types of complex carbs, and avoid the other simple ones.
STOP Counting Calories
Calories shouldn’t be the focus when you are trying to control your blood sugar. What you should be focusing on is the quality of calories, the quality of the food and not the quantity.
If you are trying to lose weight or trying to control blood sugar, severe caloric restriction actually does more harm than good. You are running the risk of muscle loss, slowing down your metabolism, decreasing your bone density and reducing your bone health overall.
Caloric restriction has been shown to increase the risk of disease, and it affects your hormones, especially if you are on a severe restriction. Restricting calories triggers a response in your brain that increases food cravings, so you are constantly craving food, making it harder and harder to stick with the diet.
Just eat good quality calories and good quality foods. Don’t worry so much about how much you are eating. When you focus on the quality of the calories, things like good sources of protein, the carbohydrates I just mentioned in the previous section, and also healthy fats, you’re going to have better-balanced blood sugar overall, and overall better health.
There are a lot of misconceptions about fats out there: avoid saturated fats, fat is bad for you, fat makes you fat. These claims are not based on sound scientific evidence or scientific research.
Fat is beneficial to your body, your cells, and your brain. Good fats give you total control of your insulin blood sugar levels, since consuming fats does not affect your blood sugar at all.
A healthy amount fat in your diet reduces inflammation and improves your lipid profile, meaning it increases HDL (good cholesterol), and decreases triglycerides. Fats also help protect your liver from the damage caused by high blood sugar levels, so they actually help to repair your liver.
What type of fats am I talking about?
I’m talking about olive oil, flax seed oil, nut oils such macadamia nut oil, avocado oil, walnut oil, etc. You can find a lot of these oils at your local grocery stores or at any health food store. These are all very good sources of fat that you want to include in your diet to help regulate your blood sugar.
One of the most overlooked things in the diet is also one of the most important. I am talking about fiber.
Fiber is a type of carbohydrate that is not broken down by the body. Fiber does not affect your blood sugar levels, but it actually helps to control blood sugar levels through slowing down the digestive process, which slows down the absorption of sugar into the blood stream.
There are two types of fiber: soluble fiber and insoluble fiber.
Soluble fiber is found in foods like oats, beans, apples, citrus fruit, carrots, pysillium husks or nuts. Insoluble fiber is found in kale, broccoli, green leafy vegetables, zucchini and tomatoes.
Fiber not only improves your blood sugar levels, but also helps lower your cholesterol, helps improve insulin levels, prevents cancer, especially anywhere in the digestive tract (esophageal, stomach and colon cancer), and helps to balance hormone levels as well.
Another added benefit of having a high fiber diet is that it decreases the body’s need for insulin, reducing the amount of work that your pancreas has to do. It gives you a sense of fullness and satiety, preventing you from overeating, and assists in weight loss as well.
What are some good sources of fiber?
Real foods provide a lot of fiber: flaxseed, beans, and the other foods listed above.
There’s a special type of fiber I recommend to a lot of my patients called glucomannan, which comes from the konjac root. Glucomannan has been used by tribes in the jungle for hundreds of years.
It helps with blood sugar, helps in maintaining a healthy digestive tract, prevents constipation, and assists in weight loss.
If you’re not used to having a large amount of fiber in your diet, I recommend that you start slowly, gradually increasing your fiber intake over 2 to 3 weeks to prevent any severe constipation.
Aim for 50 grams or higher on a daily basis, for good blood sugar levels and good overall health.
These are the building blocks to the best diabetic diet and the best way to reverse your diabetes.