How to Reverse Diabetes by Eating Well
You can learn how to reverse diabetes by eating well, but the remedy guidelines vary for every individual sufferer for what is healthy might not be what you think.
How many times have you heard someone say, “Just eat healthier,” or “Stop eating that garbage. It’s not healthy for you.” Knowing that you should eat healthier doesn’t always make doing so easy. You first need a solid understanding of what it means to eat healthy because many of the processed and pre-packaged foods labeled as “low calorie” or “all natural” aren’t as good for your body as their manufacturers want you to believe.
How to Reverse Diabetes with these Guidelines:
If your diet is going to give you a fighting chance of reversing diabetes, you should start thinking about the value of the nutrients found inside the food rather than labels on the package. Shop the perimeter of your grocery store so that you bring home more unprocessed foods in their natural state, and follow as many of these guidelines as possible:
- Increase Fiber Intake: Switch from refined grains to 100% whole grains. Add legumes and beans into your diet. Turn fresh vegetables and fruits into snacks and side dishes for meals.
- Reduce Consumption of Saturated Fats: These
are the unhealthy fats that clog your arteries and lead to obesity. Buy
lean cuts of meat and white-meat chicken or turkey. Avoid fried foods.
Look for low-fat spreads, sauces and condiments. Switch to oils that
have less saturated fat, including extra-virgin olive oil and coconut
- Eliminate Empty Calories: These are
calories consumed from foods that provide no nutritional value to your
body. They’re often the unhealthiest foods, so think of cake, cookies,
sodas and potato chips. You can make healthier versions of these foods
with whole ingredients, so complete deprivation is unnecessary even when learning how to reverse diabetes.
- Select Healthier Dairy Products: Yogurt
is good for your digestive system and cheese can add flavor to healthy
foods, but you don’t want to load up on full-fat dairy products. Some
cheeses are also high in saturated fat, so the low-fat versions are much
healthier for your body. For yogurt and milk, switch to skim and
- Break Dependence on Convenience Foods: Cooking
is much faster when you can buy pre-cooked meats and complete frozen
meals that you just have to pop in the microwave. You can even buy fresh
produce that has been chopped, diced, mixed or seasoned for you. The
problem is that these convenience foods are loaded with preservatives
and may not contain all of the nutrients that you would receive from
fresh, unprocessed foods. Some convenience foods also have hidden
calories and added sugar or fat.
Do some of these guidelines
seem too strict or intimidating? Instead of trying to force all of
these recommendations into your daily life at once, pick one or two that
you can do comfortably at this time. Aim to add one healthy change to
your diet every two or three weeks until eating well becomes a natural
part of your daily life.
If there is one element of eating healthy
that seems difficult even after you’ve adopted all other measures of
listed above, think about small ways to ease into that change. Learning how to reverse diabetes may take time. Maybe you
can’t fully give up an unhealthy food cold turkey, but can you
gradually cut back on that food? Think creatively and take small steps,
and you will get there eventually.
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