Truly speaking there is no miracle cure for diabetes, but it does not mean you can not reverse it. If you are a type 2 diabetic patient then Indeed, you can reverse diabetes permanently but unfortunately, if it is type 1 diabetes you can only manage it. Now the question arises “How to reverse it permanently?” Its answer is very simple. A healthy lifestyle and a proper low glycemic load diet can prevent diabetes and even reverse it without medication. Before we start understanding “ Tips to reverse diabetes” let’s first understand the reason for diabetes.
What Causes Diabetes?
The exact cause of most types of diabetes is still undefined. However, the most common factors causing diabetes are:
- Obesity, Overweight, and Physical Inactivity.
- Genes & Family History.
- Lifestyle and Insulin resistance.
So, let’s understand the best way to control diabetes.
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Tips to Control or Reverse Diabetes
Reduce sugar consumption and processed foods: It is obvious to reduce sugar consumption but you also have to avoid processed foods. Processed foods like juices, soda, bread, or packaged food items.
Follow a Diabetes Diet Plan: Here diabetic diet plan means, Follow a low glucose load (Glycemic load) diet plan. In a day we should not exceed 25 gm glycemic load. To know the glucose load in a food download our EGL Chart. It has more than 300 daily consumption food items.
Avoid Whole Grain Atta: Most importantly, Change your regular atta or whole grain atta with Diabexy atta. It is a diabetic atta, we have specially made for sugar patients. Meanwhile, our regular atta is rich in carbs and carbs increase our blood sugar levels.
Increase Vegetables Intake: Our Parents and grandparents always told us to eat more green vegetables and fruits. However, we would recommend trying to reduce your fruits intake as well just focus on Green vegetables in Diabetes like broccoli, cabbage, cauliflower. As most of the fruits are sweet and have fructose that might increase your blood sugar level.
Increase your Fibre and Protein Intake: Fibre is the best nutrition to reduce our digestion problem and protein helps you to keep energetic. In fact, it is found in studies that people eating high-fiber foods have a lower risk of diabetes.
Lose weight : Even in most of the studies it has been found out that diabetes is caused by build-up of fat inside our liver and pancreas. Reducing this fat can help in reversing diabetes.
Start Doing Exercises: Also, losing weight does not mean you will start taking supplements to lose it. Start doing exercises and yoga. It will be better if you do cardiovascular exercises like swimming, running, jumping, etc.
Be Disciplined and Patient: We know it’s difficult to change lifestyle immediately, but trust us follow these guidelines patiently until you master it then you can easily reverse your diabetes.
As we have talked about tips to reverse diabetes and eating low glucose food can reverse diabetes. Now the question arises what food can reverse diabetes? Which food has a low glycemic load?
Best Food for Diabetes Control
As I already have given you the link to the EGL Chart above to check the glucoseload of food items. Also, we are providing you some food to eat to reverse diabetes.
- Egg
- Paneer
- Green Vegetables
- All Berries like Raspberry, Mullberries, Gooseberry.
- Non-Veg
- Soybeans
These all foods have low glycemic load and are good nutrition sources. There are a lot of low glucose food items just download the EGL Chart and make your diet plan as per your choice.
How Long Does it Take to Reverse Diabetes?
Truly speaking it may vary from person to person and how disciplined he is in his dietary habits. We have seen cases where people achieve less than 5.7 HbA1c in less than 6 months.
A diabetic patient needs to be disciplined forever if he wants to keep his blood sugar in the non-diabetic range. Officially if a patient is keeping his HbA1c less than 5.7% for more than 1 year without any medicine then it is called diabetes remission or diabetes reversal. If you follow guidelines properly then you can keep your blood sugar in non-diabetic range for life time.
There is one more query that people frequently ask us about the average life expectancy of a type-2 diabetic person. As per the studies if a person keeps his blood sugar in non-diabetic range then all types of organ damage due to high blood sugar can be avoided and Honestly, speaking, nobody can say anything about the life expectancy of any person.
However, as per study it has been found out that life expectancy of type 2 diabetic patients may be reduced up to 10 - 20 years if blood sugar is not maintained.
