Reversing Diabetes! 9 Tips from a Dietitian.

Recently I uploaded a video to my Youtube channel about tips for lower blood sugars. Iv'e given 9 tips on how to help lower blood sugars and return to a normal level. These tips have worked for many other people for helping to lower blood sugars, and if you give them a try they can help you as well.

Check out the video for more in depth detail on how these tips work and why. My book is available for purchase to help give more insight into healthy living and recipes.

Simply Fresh Cookbook

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Facts about diabetes:

• 9.7 million adults have undiagnosed diabetes

• 29.3 million adults have diagnosed diabetes

• 115.9 million adults have pre-diabetes (about 55%)

Complications related to diabetes:

• Heart disease

• Stroke

• Nerve damage

• Diabetic retinopathy (damage to the blood vessels of the retina), which could lead to blindness.

• Diabetic neuropathy (kidney damage or kidney failure)

• Cataract

• Feet problems that are caused but nerve damage (neuropathy) or poor blood flow, which can lead to serious infections, and in some cases amputation

• Bone and joint problems

• Teeth and gum infections

• Skin problems, which can include bacterial infections, fungal infections, and non-healing wounds

More ways to reverse diabetes:

• Increase the total amount of fiber to 30-40 grams per day.

• A great way to increase fiber is to add ½ a cup of beans to your largest meal. Research has shown beans help to keep the blood sugars more stable for several hours. Say you eat a ½ cup of beans with your lunch today, your blood sugars could be lower after your dinner because of the beans you ate at lunch time.

• Increase your fruits and vegetables intake. Make sure to get 5 plus cups of fruits and vegetables a day.

• Whole food fats are the way to go. These would include nuts, seeds, olives, avocados and coconut.

• Taking a leisurely walk after a meal can help lower your blood sugars from 1-3 points per minute spent walking.

• Say you walk for 15 minutes after your meal, this can help lower your blood sugars 15-45 points. This can add up quickly and intensely decrease the damage that can occur from after-meal blood sugar spikes.

• Cut down or out on the soft drinks and other calorie liquids. These tend to be high in calories and sugar, which will make the blood sugars spike up quickly.

• Choose water in place of these drinks, or try a sparkling naturally flavored water when craving a soft drink.
  

Tips from the video:

1. Increase your bean/legume intake

2. Increase vegetables

3. Eat whole grains

4. Increase fruit intake

5. Increase B vitamins

6. Decrease sugar and refined foods

7. Cut out saturated fat

8. Eat a plant-based diet

9. Eliminate alcohol

Do you or someone you know have pre-diabetes or diabetes?

• Yes
• Not that I know of