Diabetes complications stem from problems with insulin production, which raises the spectre of dangerously high blood sugar levels.
While it’s no secret that you can tame the threat posed by high blood sugar by adjusting your diet, healthy foods could even send the condition into remission. Fortunately, Elizabeth Wall, a registered nutritionist and a researcher at Nutrivitality, has shared the “best” dietary tweaks that could do this with gusto.
Wall told Express.co.uk: “There is no guarantee that your type 2 diabetes can be reversed, and if it is, there is a chance it could come back again.
“However, there is strong evidence to suggest that diet and lifestyle changes can make a huge impact and put your diabetes into remission.”
The nutritionist revealed that the “key to reversing” type 2 diabetes naturally is keeping your blood sugar from spiking or rising above levels that are out of “normal” range. The good news is that this can be done through three simple tweaks.
1. Mediterranean diet
Combining the healthy powers of good fats, legumes, vegetables, fruits, and olive oil, the Mediterranean diet could pave the way to better blood sugar control, according to Wall.
She said: “Eating whole foods and opting for fresh ingredients over processed ones will make a huge difference.
“Choose fish over meat and pair it with non-starchy vegetables, such as spinach or broccoli, with a side of brown rice or quinoa, as an example.”
2. Swap out refined carbohydrates
The nutritionist stressed the importance of replacing white refined carbohydrates, such as white rice, white pasta and bread, with wholegrains and wholemeal varieties, for reversing the blood sugar condition.
Wall said: “White flour products have a high glycaemic index (GI) which means they turn into glucose much more quickly in the body, causing blood sugar spikes.
“Wholemeal is considered low GI and releases sugar much more slowly in the bloodstream, reducing the severity of blood sugar spiking.”
3. Avoid processed foods
What you include in your diet is just as important as the foods you avoid. The nutritionist explained that ditching processed foods is another important step.
Wall said: “Avoiding sugary, processed junk food and heavy carbs which spike blood sugar is usually the first step.
“Regularly having high blood sugar levels for long periods can result in damage to your eyes, nerves, kidneys and blood vessels, so making these changes is not just crucial for reversing diabetes but your overall health.”
While these dietary changes can offer some impressive benefits, the expert warned there is no “one size fits all” approach.
She added: “If you’re type 2 diabetic, on medications, pregnant or underweight, it’s important to consult your doctor before making any drastic changes.”
