Below is a summary of testimonials by government officials, doctors, researchers and diabetes sufferers who are now demonstrating ways to not only prevent diabetes but reverse the disease.
Ann Albright, PhD, RD of the U.S. Department of Health and Human Services - " Preventing Diabetes "
Dr. Albright states that the risk of developing type 2 diabetes for those at a high risk for diabetes or pre-diabetics can be reduced by 58% by following a structured lifestyle program which includes
- A modest weight loss of 5 to 7%
- Changing to a healthy diet
- And increasing physical activity.
This is the story of Karen Parrish, who knew that she was at risk for type 2 diabetes due to a family history of the disease on both sides of her family. Still, she did not live the proper lifestyle to prevent the onset of diabetes.
As she stater, "Knowing what you have to do is not the problem, the problem is doing it."
Karen did not change her lifestyle until she realized that the disease was damaging her eyes.
These are the steps that her doctor recommends:
- Lower your carbohydrate consumption
- Skip the starchy vegetables like peas, corn, and carrots
- Eat a lot of leafy vegetables
- Eat poultry rather than red meat
- Eat cold water fish twice a week
- Buy breads that have a lot of fiber
- If you are overweight, expect to cut 700 to 1000 calories from your diet
- Exercise to build muscle, stimulate insulin and control blood sugar. Your goal should be to exercise 150 minutes each week.
- Stay motivated to stick with your new lifestyle plan by setting achievable goals
This is the story of Jonathan Legg who was diagnosed with type 2 diabetes at the age of 39. Jonathan decided to try to reverse his diabetes with lifestyle changes rather than drugs.
Jonathan has been able to lower his blood sugar below the diabetic range, but as his doctor states, "It takes a real dedication for the rest of their lives."
With an exercise routine and a change in diet, Jonathan has lost 40 pounds of excess weight. In addition to exercise, he also cut back substantially on alcohol, sugars and carbohydrate consumption. He also increased his consumption of protein and fiber.
Huffpost Healthy Living - " New Research Finds Diabetes Can Be Reversed "
Dr. Mark Hyman talks about a new research study indicating that just a change in diet can reverse type 2 diabetes.Not only that, but the study showed the disease can be reversed in 1 to 8 weeks.
According to the study, "A dramatic diet change (protein shake, low glycemic load, plant-based low-calorie diet but no exercise) in diabetics reversed most features of diabetes within one week and all features by eight weeks."
To reverse diabetes, Dr. Hyman recommends:
- Eating a low glycemic load, high fiber and plant based diet consisting of vegetables, beans, nuts, some whole grains, fruit and lean animal protein.
- An exercise routine that consist of 30-minutes of aerobic exercise 4 to 5 times each week, and strength training for 20-minutes 3 times each week.
- Take multivitamins, fish oil, vitamin D, chromium and alpha lipoic acid supplements.