Research shows Type 2 Diabetes can not only be controlled with a low calorie diet, but also reversed. The study from Newcastle University found that consuming 600 calories a day for eight weeks can reverse the condition caused by excess fat in the liver and pancreas. Here’s how to control diabetes with food.
As we know Type 1 and Type 2 Diabetes are caused by having high glucose levels. The Scientist from Newcastle University said excess calories in a diet is what leads to a fatty liver, which is what causes it to overproduce glucose.
VEG OUT WITH ENDLESS OPTIONS
20 Protein Packed Meat Alternatives (I don’t even know 20 different meats)
- Quorn – The most popular alternative to meat these days with so many
- Chickpeas / Garbanzo Bean
- Red Kidney Beans – Great for a spicy bean burger to freeze for later days
- Green Peas
- Nuts & Nut butters
- Wild rice
- Aubergine (Eggplant)
- Sweet Potatoe – The purple skinned sweet potatoe tastes even sweeter and more delicious
For optimal results, make an 8 week meal plan and stick to good fats like avocado and nuts, and foods that will keep you full for longer like sweet potatoe and brown rice. NOT unhealthy fats like saturated fats usually found animal products like in meat, seafood, dairy and egg yolk. Trans fats are also a no no, which are usually the good stuff like cookies, cakes doughnuts (sorry 3 krispy kremes a day just won’t cut it). The worst that could help is happen is you make a healthy habit.
WORST FOOD FOR DIABETES (No Sugar coating it)
❌ Fried Foods – Get an Air Fryer to get the same taste and texture with less oil or grill it.
❌ Butter – A source of unhealthy, bad fats that contributes to heart disease. A bit of olive oil is better.
❌ White Bread – Buy Whole grain breads made with Bran or Oats, much healthier & tastier.
❌ Cow’s milk – Not good for any human being really. Opt for Coconut or Cashew milk is super tasty.
❌ Sweetened tea – Tea is just infused water really so try a Green Tea or a Healthy Loose Leaf Tea instead.
❌ Teas & Coffee with Sugar and Cream – Choose Black Coffee with zero calories.
❌ Fruit-flavoured Drink – They increase blood sugar levels & insulin resistance. Try Coconut Water.
❌ Fruit flavoured drinks – Full of compound sugars, make your own fruit flavoured drink..
❌ Sodas – Try Sparkling Water & infuse it with your own fruit.
❌ Alcohol – If you really must drink, opt for a light beer or a small amount of wine
MEAL PLANNING TIPS:
- Use Frozen Vegetables, great for stir frys and quick & easy meals
- Plan ahead
- Make spicy or non spicy bean burgers to freeze & cook when you want
- Make you salad boxes for the week
- Add a different seeds & nuts to your oatmeal porridge or smoothie every day
- Alternate between different seasonings every day
- Download the Pinterest App to save inspiring recipes on
- Buy Fresh Fruit and Veg each week
- Slice, dice and freeze fruit for smoothies
- Keep it simple or complex, whatever’s fun and easiest for you
- Get a mandolin to slice your fruit & veg in different ways to keep it interesting
- Get a spiralizer to get slice your veg into long funky spirals
- Ask who you live what they like so everyone can get involved
- Keep a meal journal so you remember what you like
- Make it beautiful and colourful
The Best Foods for Diabetics (and most people really)
Great healthy substitute for butter to use on toast. Add your own seasoning to zazz it up.
Keeps you full for longer and tastes better too. The longer you soak it for, the quicker it cooks.
Has the least amount of calories in it compared to milk or white chocolate.
So berry many options with berries, try Goji Berries too, great with nuts.
Elderberry is one the best berries you can have and best to take in a syrup form. Helps to reduce swelling, fight inflammation, and boost the immune system. Studies have shown it eases flu symptoms like fever, headache, sore throat, fatigue, cough, and body aches.
Honey Gardens Elderberry Syrup – 8 fl oz (240 ml)
So simple to make your own with chickpeas too. Make it your own even more by adding toppings.
Nuts without salt
Go nuts with healthy fats that also help keep your hair strong and skin hydrated.
A great little sweetener to improve insulin production.
Olives & Extra-Virgin Olive Oil
Contain antioxidants that reduce inflammation & decrease blood pressure. Rich in vitamin E, good fats, and nutrients that help repair and revive your skin. Make your own infused oils for salad dressings.
Life Extension’s Super Omega 3 Softgels are great combination of fish oils and olive oil to get your daily dose of good oils in your system with reviews showing a “strikingly positive result” on blood levels.
Life Extension Super Omega-3 Fish Oil EPA DHA Sesame Lignans – Olive Extract – Krill and Astaxanthin – 120 Softgels
The tasty alternative to sugar can lower blood sugar levels and improve insulin sensitivity.
Chia Seeds or Hemp Seeds
Chia Seeds contain numerous B-vitamins which play important roles in metabolism and cardiovascular health. A good source of Omega 3 & 6 too. Good if you have high blood pressure but not normal to low bood pressure.
Hemp Seeds help to stabilize your blood sugar levels but reducing blood sugar spikes.
Rich in fiber which can lower bad cholesterol and improve insulin resistance. Great for strength and energy. For more flavour, add some dates and kiwi to it (yes, you can eat kiwi skin too).
The superfood Turmeric reduces inflammation making it great for joints, pain, blood sugar levels & great to use in homemade face mask.
If you struggle to add the powder to your diet, you can just take turmeric supplements to get all the turmeric benefits in your diet you probably know about.
MegaFood Turmeric Strength for Whole Body – 120 Tablets
Add your own nuts, and dates to flavour it instead of salt or sugar.
Fresh, juicy peaches are packed with numerous vitamins, fiber and antioxidants (still eat in moderation).
Eat them as they are, don’t use them in smoothies as they lose they’re nutrients.
Stick to 2 servings of fruit a day to get the best of all food groups as fruit contains the fructose type of sugar that may not be good for blood sugar levels. Be aware that fruits are carbohydrates that will affect your blood sugar levels, and dried fruits have a lot of sugar packed into a small portion. FRESH IS ALWAYS BEST!
- Supports normal blood sugar levels
- Supports weight loss and energy
- Reduces sugar and carb absorption
- Supports insulin levels
- Supports heart health.
You’ll learn about so many different foods and flavours you didn’t know about with a plant-based diet. The worst that could happen is you’ll develop a habit for healthy eating. Who knows by the end of it, you might become a full on Veggie.
Let us know how it goes if you do try it. 😊