It is a sign of the industrialized age that diabetes is one of the leading causes of death, the 5th in the U.S. only. Not just diabetes itself but also its related complications such as circulatory and eye sight problems. Having a tendency in my family to lean towards diabetes type 2, especially in old age, I developed an awareness of the issue even though I am not currently affected, thank to exercise and attention to diet.

Diet is the main culprit for the onset of diabetes, closely followed by a sedentary lifestyle, as the surge of people affected in the last century testifies. Before the industrial age people were eating a healthy mix of cereals, fruits, nuts, vegetables and the occasional game. Indeed the human body has evolved for thousands of years to extract all the nutrients it needs from natural unprocessed resources, just like all other species populating the earth.

Unfortunately the industrial age has completely upset the food supply, making it more and more refined and processed. Sugars, sweets and acid forming food have become readily available and “convenient” for mass consumption with the obvious consequences this new nutritional habits have on the human body, specifically the pancreas. While with the old healthy diet the pancreas was working out, so to speak, to produce insulin and keep the blood sugar levels ideal, the massive supply of refined sugar and processed food of our age has made it too hard on the pancreas. Fast absorption carbohydrates make it harder and harder for the pancreas to produce more and more insulin to stabilize sugar levels. In turn acid levels from the sugars and uric acid increase further and directly attack the pancreas beta cells, responsible for insulin production.

The pancreas eventually becomes exhausted and over trained, so to speak, and stops producing insulin, hence diabetes. Diabetes is therefore a symptom of a sick pancreas. At this point the common scenario worldwide consists of insulin prescription which in turn leads to dependency for life, unless a drastic change in diet and lifestyle comes into play. Most people don’t change and keep being reliant on drugs for life, failing to realize that the best strategy to fight their condition is prevention and a complete overhaul in their lifestyle. This is not anyone’s fault because pharmaceuticals companies have an interest in keeping the status quo, so they can keep profiting on millions of sufferers. Yes, some people may develop diabetes more easily than others, so sometimes drugs could be justified for those more sensitive individuals, but overall I think that prevention alone would drastically cut down on the misery of millions, but unfortunately also on pharmaceutical companies’ profits.

Think about it, running you’re your body on sugars and processed food after thousands of years of cereals, vegetables, herbs, fruits and the occasional meat, is like suddenly switching your car from gasoline to diesel or vice versa. No surprise it will stop working and you’ll need to recover it to a mechanic for a deep cleanse.

The good news is that you can reverse the ill effects of an unhealthy diet and defeat diabetes with a drastic but healthy change in your diet and kick the insulin dependency for good.

The process of type 2 diabetes begins long before the day you discover you have a fasting blood sugar level higher than 126 mg/dl (7mmol/l). There is now a new condition called pre-diabetes, the good news is you can reverse this by:

• improving your glucose levels
• losing weight

When you adopt new eating habits you will see benefits very quickly, usually before the end of the first week. Many improvements will become obvious after a few weeks. No doubt you really love to eat and probably enjoy foods that are bad for you. Unfortunately, continuing to eat the way you have been, almost guarantees your pre-diabetes will turn into type 2 diabetes within the next few years.

So if you have been diagnosed and are overweight, you now have the opportunity to effectively intervene and prevent complications. In other words, make a choice for health. Sadly this opportunity will not last long; and the longer you wait the harder it will be to correct the problem.

Will your diagnosis of pre-diabetes lead to a full-blown condition? Really that depends on your lifestyle choices which are:

• what you eat, and
• how physically active you are

What should you eat?

1. Plenty of vegetables: Non-starch, high-fiber vegetables are best because they have relatively few calories and have more nutritional value and fiber than do fruits. Examples include: tomatoes, cucumber, salad greens, spinach, green beans, and cauliflower.

2. Protein (about the size of your palm) at each meal helps to stabilize your blood sugar levels. Fish, chicken, eggs, lean beef and pork are ideal.

3. High fiber fruits: Apples, kiwi fruit, blueberries, strawberries and grapefruit all contain lots of vitamins and fiber and reasonably small amounts of sugar.

4. Healthy fats and oil: For cooking, extra-virgin olive oil as it contains high levels of the omega-9 fats. Omega-3 fats are found in salmon, tuna, sardines and other cold-water fish.

How much physical activity should you start with?

1. Begin gradually. This is the best approach, enjoy whichever activity you chose.

2. By just walking for ten minutes after each meal you will see improvements in blood pressure and blood sugar levels.

3. Don’t become overactive too quickly.

By increasing you physical activity and eating the right amount of calories/kilojoules you should be able to lose weight safely and naturally. And yes, reverse pre-diabetes!

If you have a pre-diabetic condition or have hypoglycemia there is good news. There are certain foods that you can add to your diet to help maintain your blood sugar levels. If your blood sugars drop rapidly you could have hypoglycemia and experience weakness and shaky hands. I know this because I use to experience these symptoms as well. You don’t have to sacrifice taste at all to eat healthy foods that prevent diabetes. Here are some tips on types of foods you can add to your everyday diet.

Bitter Melon

Even though it is a melon it does taste bitter. This melon is about the same size as a cucumber and has a ridged skin. This melon is known in the far east to prevent diabetes and even beat it. This melon actually produces an inhibiting insulin like effect that absorbs glucose and raises insulin levels. This particular melon can be found in Asian markets and it also can be found in supplement form.

Stevia

This sweet tasting herb is found in South America and its about 20 to 30 times sweeter than your average normal sugar. Not only does this herb help regulate sugar levels it also regulates blood pressure and fights physical fatigue. This can be used to sweeten your beverage instead of using the every day sugars you use now. It’s best to get this herb in its raw form instead of getting it already processed with other types of sweeteners. Here is another benefit of Stevia, it helps fight dental bacteria as well. This powerful herb helps prevent diabetes and it taste sweet.

Fenugreek

This is a very popular spice that is found in India and in the Middle East. Fenugreek can be often found in curry. This is best for diabetics who don’t depend on insulin shots as it helps regulates sugar levels. This spice can also be consumed in tea form. You could also substitute this in salads and sandwiches instead of using alfalfa sprouts.

Sunflower and Root Vegetables

Did you know that sunflower root relatives contain a natural fructose called inulin? This is a powerful weapon for diabetics to lower their blood sugar levels. Some of these relatives include the Jerusalem artichoke, salsify, chicory and scorzonera. These can be find in natural food stores.

Onion Family Power

Garlic, leeks, Onions and other onion family members all help regulate blood sugar. They also help regulate blood pressure. It is best to add these to your every day eating habits and don’t cheat by taking supplements when it comes to garlic. Consuming these everyday can greatly reduce your chances at becoming diabetic and it even helps those who are already diabetic.