A big thing for those who are type 2 diabetic is sticking to a very specific type of diet, but exactly what type of diet should they be on? Everyone seems to have an opinion on this, so let’s break it down.
What Causes Type 2 Diabetes?
Type 2 diabetes has become more prevalent over the past 100 years due primarily to the mass availability of sugar and carbohydrates in the first world countries where it has become a massive health problem. Many would argue that it has a lot to do with genetics, but I would have to say it has more to do with environment than anything. Parents who are overweight and diabetic are more likely to have children who are overweight and diabetic for the same reasons that the parents became that way: too much sugar and carbohydrate intake.
One hundred years ago, the average American ate 4 pounds of sugar per year. Now, it’s in excess of 150 to 170 pounds!
What Kind of Foods Should Type 2 Diabetics Avoid?
Type 2 diabetics should avoid carbohydrates and sugars in all forms. Diabetes is a disease of insulin dysfunction, not a disease of the blood sugar.
Why avoid carbs? Because the body doesn’t need them from food sources, that’s why.
The body doesn’t have to have beans, rice, potatoes, sugar, flour, bread, “whole grains”, etc in any form to be healthy. There is no such thing as an “essential” carbohydrate. Your body will produce carbohydrates and glucose on its own from the protein and fats that you eat, so anyone who tells you that you “need” whole grains has no idea what they’re talking about. They’re simply not needed.
What Types of Foods Should Diabetics Eat?
Diabetics should primarily eat meats and fats in order to reduce insulin spikes and, eventually, be able to reverse their insulin resistance.
Out of the 3 macronutrients that are available, fat produces the least amount of insulin response in the body. Protein produces some insulin response, but carbohydrates induce a massive amount of insulin production.
Insulin is the weight gain hormone. Without insulin being able to take the glucose that comes from the food that we eat and push it into the cells of our body, we don’t gain weight. This is why type 1 diabetics don’t gain weight; their bodies don’t produce enough insulin to do so. It makes sense to give a type 1 diabetic person insulin, because they actually need it.
Type 2 diabetics are producing too much insulin… so the solution for the type 2 diabetic is to reduce the amount of insulin that’s being produced and there are only a few ways to do this.
The Art of Insulin Resistance Reversal
The reversal of insulin resistance is well documented and very possible for anyone who has type 2 diabetes. It is not, as is the common myth, a progressive and chronic disease. It does NOT have to get worse. It can definitely get better with the right attitude towards diet.
Instead of eating a high carb breakfast, try a protein shake that’s low carb instead. Swhey, one of the best producers of high quality protein powder out there, makes a protein powder that’s organic, non-gmo, and has no filler content in it. This will help you feel full for a long time during the day.
Intermittent fasting can also help with insulin resistance reversal. The only way to “reset” insulin is to keep the amount that the body is producing low on a daily basis. A couple of days a week (or more if you can tolerate it, talk to your doctor), 14 to 18 hours a day without eating anything and the rest of the day getting in your full daily calorie intake should help. Intermittent fasting is what Dr. Jason Fung, a nephrologist from Canada, recommends for Type 2 diabetics. The less carbohydrates and sugars that you eat during the period that you can eat will help, as well.