Living Without Diabetes

In my 20 years of private practice, as a nutritionist, I have seen a lot of diabetes patients.  It is not a new disease.  Reversing diabetes nutritionally however, is only recently being embraced on a broader scale.  It is reported by Centers for Disease Control (CDC) that approximately 25.8 million adults and children in the U.S. have diabetes.  Another 79 million are pre-diabetic.  In 1980, 400 new cases per year were reported.  By 2010, 2,000, new cases were reported per year.  This is not surprising to nutritionists.  As we have watched obesity become epidemic, we expect diabetes and other preventable diseases to skyrocket.   The numbers continue to rise and prove that Americans do not understand that this disease is optional.

Living Without Diabetes

You can live without diabetes!

It is not a disease that just comes upon you without explanation.  It is a direct result of the Standard American Diet (SAD), a lack of exercise, and low fiber intake. You may be saying to yourself, “Oh sure, another article on how diet and exercise can cure what ails me.”  Please bear with me and learn how thousands before you are living diabetes free. 

Let me speak in simple terms about what diabetes is.  Type1 diabetes is also called juvenile diabetes, because it has typically been found in children. This is no longer true, adults are also being diagnosed with type 1.  This accounts for about 5% of the diabetes population.  In Type 1 or insulin dependent diabetes mellitus (IDDM) the body cannot produce insulin.  The body must have the protein hormone called insulin to process glucose, a chief energy source that sustains life.  When the body’s cells become resistant to insulin, glucose cannot move from the bloodstream to the cells, where it is transformed into energy.  This causes an excess of glucose in the bloodstream where it is secreted from the body in the urine.  This leaves the body starved for energy, because the cells are not getting the necessary glucose needed for nourishment.  Excessive thirst, hunger, and frequent urination are common symptoms.  Insulin injections are required to keep blood glucose levels balanced. 


Type 2 diabetes accounts for about 95% of all diabeties.  It is generally diagnosed in adults.  The body is still producing insulin in these individuals.  The problem is that the body’s cells are resistant to the action of that insulin, keeping glucose from being absorbed into the cells.  The primary risk factors for Type 2 diabetes are obesity and family history.  Many times family history equates to learned patterns that create the same problem.  

In either type of diabetes it is important to remember that when glucose is not controlled and fats remain in the blood, vital organs will be damaged over time.  Fortunately the story does not have to end here.  You can take control of your diabetes and in most cases you can reverse it!  Now back to the diet and exercise I mentioned earlier.

People with excess weight, especially midsection weight, have an imbalance of insulin due to the fat in their tissues.  When we eliminate simple carbohydrates and sugars and add exercise, we eliminate that fat.  This drops glucose back into the normal range.  Normal glucose levels mean no diabetes!  Your next question is probably, “ What  can I eat?”

Start by choosing high fiber, nutrient dense foods.  These foods saturate your body with nutrients and fill you up quickly.  High fiber foods are so important for nutritional healing because soluble fiber (dissolves in water) slows the absorption of sugar.  Slowing the absorption of sugar helps to maintain normal blood sugar levels.  These are foods such as beans, flax, apples, and a variety of vegetables and berries. The best part about eating more vegetables is that you can add butter and olive oil for necessary fats.  Yes, butter is an excellent medium chain fatty acid that helps you absorb fat soluble vitamins like A, K, and E. Please no margarine it is a toxic fat.  And olive oil is an incredible source of omegas 3 and 6, the heart friendly fats, that also helps maintains a healthy insulin action.

Man cannot live on fruits and vegetables only.  Protein is a key component in maintaining healthy blood sugar levels.  Protein stimulates insulin release and causes your stomach to empty more slowly.  This slows the rise in blood sugar.  Fish, chicken, turkey, eggs, Greek yogurt,(if you are not lactose intolerant) raw nuts, nut creams and avocado are excellent sources.  The meats should be grilled, baked, broiled, roasted, or lightly pan seared in olive oil.  Sorry KFC is out. But, you won’t miss it! 

When in the early stages of healing I recommend a limited number of starchy vegetables and grains.  The best choices to start with are butternut squash, spaghetti squash, and quinoa.  Keen what?  It is a delicious protein rich grain that is great with stir fry or in soups. 

Cookbooks and websites abound with healthy eating tips.  Please be careful to steer away from traditional “Diabetic” cookbooks that still use too many carbohydrates.  I love the website  It has great recipes and resources.  The direction of your eating will serve you best to adopt a low carbohydrate diet. Just be careful not to eat the sweet recipes on any site.  Anything sweetened, even naturally will not help you reverse your condition. Please see the recommended sites under my resources tab for more options. 

So, here is a summary of what you need to do to get started.

1.      Eat breakfast that includes proteins like organic eggs, Greek yogurt with chia seeds, raw nuts and berries, or cashew milk, avocado, kale, banana smoothie with green super food powder. (Ice cubes and  a touch of water to desired texture)

2.      Make a variety of vegetables, especially green ones a huge part of lunch and dinner

3.      Rotate high quality fish, organic meats and healthy starches.

4.      Choose the healthy starches such as quinoa, butternut squash,  and spaghetti squash.

5.      Add plenty of healthy fats like olive oil, coconut oil, avocado, organic butter or raw nuts

6.      Eat super fruits like berries and pomegranate in moderation

7.      Always drink 8-10 glasses of water per day

8.      Add an unsweetened multi-fiber blend with enzymes and probiotics to keep sugars low

9.      Chromium picolinate, food based mutli- vitamin and mineral formula, and green super food supplements daily

10.  Moderate exercise 3-5 times a week

11.  Don’t be perfect!  Eat your favorite meal 1 time a week



  • Twitter
  • Digg
  • Facebook
  • Technorati
  • Reddit
  • Yahoo Buzz
  • StumbleUpon

Speak Your Mind