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How to manage and reverse diabetes: what to do.

Updated: May 13, 2022

When the body is not able to produce or respond to the hormone, insulin, causing an abnormal metabolism of carbohydrates and elevated levels of glucose in the blood, that is when diabetes is diagnosed.

Diabetes is a disease that is characterized by an increased amount of glucose flowing in the blood long after a meal is consumed. Managing it by the use of drugs all life long is not sufficient to live a healthy life, reversing it and staying non-diabetic is. From the number of testimonials and studies published, I will be showing you practical ways to reverse diabetes.

The International diabetes federation has stated that one in ten people are diabetic, and

Every 8 seconds, someone dies of diabetes or diabetic related disease.

Diabetes is declared when a person is having a blood sugar level

Generally, diabetes is classified into three; type 1, type II, and gestational diabetes.

Type 1 diabetes is an auto-immune, disease that happens when the body literally cannot produce the insulin required to transport glucose from the bloodstream into the cells where they are used as fuel. In this case, insulin shots are administered to such a person. It is discovered from early childhood, below the age of 20. Scientifically, the direct cause of type 1 diabetes has not been identified.

In the case of type 2 and gestational diabetes, the cell walls that are supposed to be free and open to receive the glucose-carrying insulin are blocked or covered by fats. This then will prevent the entry of the glucose-carrying insulin from entering into the cell and hence, a shortage of energy. That also leads there to excess free-flowing glucose in the bloodstream even hours after eating.

Type 2 diabetes is no longer a disease of the elderly. Diabetes is diagnosed in people even below 40 years now. This is mostly due to our westernised lifestyle and unhealthy eating habits.

Causes and symptoms

They are fondly caused by excessive fat intake, obesity, processed food, consumption of animal foods, alcohol, sedentary lifestyle, genetic predisposition

Patients with type 2 diabetes mostly experience fatigue as a result of this. They also might experience

  • weight loss

  • constant urination

  • consistent thirst

  • delay in wounds healing

  • constant thirst

  • blurred vision

  • persistent hunger

Seeing more than two of these signs is a pointer. But also make sure you take a blood test.

parameters in the blood test will have to be in the range of any of the following;

At a fasting state (before breakfast), your ideal or normal blood glucose should be between 70–99 mg/dl (3.9–5.5 mmol/L). And HbA1c of 5.7.

While reading between 80–130 mg/dl (4.4–7.2 mmol/L) or an HbA1c of 7 indicates diabetes.

Let me at this point stress that a diabetic reading off the chart can be brought back to normal levels. Having understood what the causes are.

Foods high in Saturated fats and excess oils are the first thing we should avoid on our plates.

They show up in forms of fast/ processed foods, excessive oil usages, animal foods, dairy. etc.

How do I prevent diabetes?

According to the World Health Organisation's guidelines published by the eastern Mediterranean on the management of diabetes mellitus; standards of care and clinical practice, there it was again stated that "diet is a basic part of management in every case.

Treatment cannot be effective unless adequate attention is given to ensuring appropriate nutrition".

Hence, the first thing you must consider and even as a priority will be your diet. That is what you eat.

Are you surprised that the disease started as a result of what was eaten, and so will the "treatment" come by what you eat too? Yes, however, the content of this will eventually be different. You will not continue doing the same thing and expect a different result. The composition of foods put in the plate or the package bag has always been the reason for the rise of a disease or its reversal.

The World Health Organisation recognizes that the primary preventive line of action is to switch the old high saturated fat, high processed foods diet, and replace it with an adequately healthy one. one comprising of whole foods and plant-sourced.

In a pilot study, thirteen diabetic men and women were made to eat some food different from the standard western diet. They were asked to eat at least one big salad bowl every day, beans, fruit at every meal, cooked green vegetables, some whole grains, a handful of nuts and seeds with restrictions on animal foods and products, refined grains, and excess oil.

After seven months of following this whole plant foods lifestyle, their stubborn diabetic HbA1c levels that were on an average of 8.2% fell greatly to a non-diabetic average of 5.8 which also led them to stop most medications. An A1c level under 5.7 is considered normal, between 5.7 and 6.4 is considered prediabetic, and above 6.5 is considered diabetic.

This should be making headlines, but just like you, I'm surprised it doesn't because of the big industry players in the business.

Undoubtedly, a regular diet practically made up of whole plant foods are the answers to "how to live a diabetes-free life".

If you are looking to prevent or even manage diabetes, you should consider eating whole plant foods and cutting down on your excessive use of oil. Yes, in them, are the nutrients and benefits required for curbing the excesses of the body's inability to move glucose from the bloodstream into the cells.

Whole food plant-based

A whole food plant-based diet has been seen by many as merely cutting down the consumption of meat and meat products. many even switch red meats with white like the Mediterranean diet, but it is beyond that.

Having a diet with reduced animal foods is not the same as a whole plant-based diet, in terms of their potential benefits of optimum wellness and other deliverables. They help but not as much as the whole would do.

The benefits of having whole plant food are not only to improve your heart health, or prevent cancer, or hormonal imbalances. Yes, they help to deal with that but it goes beyond it. Putting it in perspective, Le LT and Sabaté J in their study put it this way; Meat-free diets in general “confer protection against cardiovascular diseases some cancers and total mortality,” but completely plant-based diets “seem to offer additional protection for obesity, hypertension, type-2 diabetes, and cardiovascular mortality.

Whole foods plant-based is in the real sense, the ideal command and communication mode understood by our body at every time. Having whole foods keeps the body and its environment in complete synchronization as it flushes and repairs the body of toxins and wearing out.

Ways to eat more whole plant foods?

Identifying whole plant foods is never difficult. They are everywhere around you and in varieties. You need just think of the sources from which the things you already regularly eat are made from. Like the raw product kind of thing. Unprocessed, complete, whole, full, is what this lifestyle is about.

To begin your journey to arresting diabetes and revering it, you should begin the consumption of lots of fresh vegetables and beans, whole grains, fruits, clean water, nuts, and seeds.

For example, foods like wheat, yam, beans, potatoes, oats, cruciferous vegetables (cabbage, cauliflower, broccoli), nuts and seeds, brown rice, lentils and other legumes, green vegetables, corn, cassava, cocoyam, fruits, root vegetables, etc. should never be out of your reach.

Your best bet following this pattern of eating is that you will not only arrest diabetes in no time, but you also will be able to reverse it, prevent other lifestyle diseases like atherosclerosis, obesity, high blood pressure, certain cancers, and so on.

Physical Activity

Physical activity is also a good way to improve your health and speed up the healing process. Remember, sedentary living was outlined as was of the causes of obesity and diabetes. Staying active and physically fit is a step closer to you being non-diabetic in a matter of time.

You will boost your metabolism and increase your chances of living longer when supported by your healthy nutrition lifestyle.

Simple exercises are available for anyone to increase their movement and physical activity unto better health. You do not have to necessarily have a gym membership, all you need is a will and decisiveness to exercise and time to do it. A walk around the park or neighbourhood, using the office stairs, jogging, jumping ropes, playing sports, and so on are all effective body exercises.


Le LT, Sabaté J. Beyond meatless, the health effects of vegan diets: findings from the Adventist cohorts. Nutrients. 2014;6(6):2131–47.

Fraser GE. Vegetarian diets: what do we know of their effects on common chronic diseases? Am J Clin Nutr. 2009 May;89(5):1607S-1612S. doi: 10.3945/ajcn.2009.26736K. Epub 2009 Mar 25. Erratum in: Am J Clin Nutr. 2009 Jul;90(1):248. PMID: 19321569; PMCID: PMC2677008.

Dunaief DM, Fuhrman J, Dunaief JL, et al. Glycemic and cardiovascular parameters improved in type 2 diabetes with the high nutrient density (HND) diet. Open Journal of Preventive Medicine. 2012;2(3):364–71.


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