Can Diet Reverse Diabetes?

Can diabetes be reversed? Is it possible that a disease considered to be progressive, and at best, manageable, is actually reversible? That’s what researchers in the UK have found. According to a study published in the scientific journal, Diabetologica, a dramatic diet change (a low glycemic, plant-based and very low-calorie diet, but no exercise) reversed all characteristics of diabetes by eight weeks.

The researchers measured blood sugar and insulin responses, cholesterol levels and fat in the pancreas and liver (some of the hallmarks of diabetes) before and after diet changes at one, four and eight weeks.

Findings showed that cells of the pancreas responsible for making insulin actually started working again. Visceral fat, the dangerous fat that accumulates in and around the pancreas and liver, decreased significantly. Researchers explained that insulin resistance and abnormal production of insulin are directly related to the amount of fat in the liver and pancreas, and it’s that fat that predisposes an individual to developing Type 2 diabetes. 

The encouraging news is that, even with less drastic changes, you can fight back against diabetes. Work with a health professional to create a strategy for success that includes scientifically proven medical nutrition therapy; supplements to help balance insulin and sugar; exercise; and stress management. 

Follow a mostly plant-based diet with a low glycemic load, and high fiber content (nuts, beans, fruits, vegetables), and a limited amount of whole grains and animal proteins.  Exercise with the intention of losing body fat and building muscle. Include at least 5 days a week of fast walking, running, biking and weight training at least two to three days per week. Add nutritional supplements to your diet that have been shown to improve blood sugars by increasing the body’s insulin response or sensitivity, like GTF Chromium, Alpha Lipoic Acid, and Magnesium. Other supplements to support overall health and decrease your risk of heart disease include a good quality multivitamin, B complex, and omega 3 fatty acids, or fish oil. Learn stress management techniques like guided meditation, deep breathing, and practice gratitude.

Following the nutritional and lifestyle interventions listed above will improve your diabetes control, and over time, with consistency and focus, may even reverse the disease.  In my practice as a nutritionist, I have had newly diagnosed clients come off their medication, and some with pre-diabetes avoid ever having to start medication.  As with anything worth working for, your efforts should match your goals.  Reversing Type 2 diabetes is both an aggressive and impressive goal. Seek help from a health professional if you need guidance on meal planning, exercise prescription, and stress management.

Take a first step toward healthier living this Thanksgiving with this diabetic-friendly, pumpkin pie.

Guilt-Free Pumpkin Pie

·         1 15 ounce can pumpkin

·         1/3 cup sugar substitute equivalent to 1/3 cup sugar

·         2 tablespoons honey

·         1 1/2 teaspoons pumpkin pie spice

·         1/2 cup refrigerated or frozen egg product, thawed, or 2 eggs, lightly beaten

·         1 teaspoon vanilla

·         3/4 cup evaporated fat-free milk

1. Preheat oven to 350 F. Lightly grease an 8-inch springform pan. In a medium bowl, combine pumpkin, sugar substitute, honey, and pie spice. Add eggs and vanilla. Beat lightly just until combined. Gradually stir in evaporated milk. Pour into prepared pan and place on a foil-lined baking sheet.

2. Bake for 45 to 50 minutes or until center appears set when gently shaken. Cool for 1 hour on a wire rack. Cover and chill for at least 2 hours or up to 24 hours before serving.

3. To serve, loosen pie from sides of pan by running a thin metal spatula around the edge. Remove sides of pan. Cut pie into wedges to serve. Makes 8 servings (1 slice each).

(Source: Diabetic Living)