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Reversing Type 2 Diabetes with Diet, Supplementation, and Exercise

Posted May 27 2009 11:17am

Dr. Whittaker’s program outlined in his book Reversing Diabetes has changed my life. 20 years ago, my doctor told me that I would need insulin each day. Instead, I went to the library and got this book, followed the program, and have never had to take a single dose of insulin.

Reversing Diabetes is about using diet, supplements, and exercise to control blood sugar levels, which keeps a diabetic condition under control.

Here are the basics:

Healthy portion controlled Breakfast, lunch, and dinner with healthy snacks in between.

Supplements that help stabilize blood sugar levels such as:

  • Magnesium
  • Selenium
  • Chromium Picolinate
  • COQ10
  • Alpha Lipoic Acid
  • And a few others that are listed in the book, along with proper doses.

Each meal should be a combination of carbohydrates, protein, fiber, and fat. The right amount of protein for you in the 3 meals is the dimensions of the palm of your hand (width, length, and depth), not including your fingers.

Never eat carbohydrates on an empty stomach. Eat your carbohydrates last in every meal so that the food already in your stomach helps slow down the absorption of carbohydrates into your blood stream.

There's a Glycemic Rating list in the book that helps you choose the right foods.

Foods to avoid / limit:  (High Glycemic Foods )

  • Bananas
  • Corn / corn syrup
  • Carrots
  • Peas
  • Grains such as flour / flour products, oats / oatmeal, bread
  • Pasta

Good foods to enjoy more of:  (Low Glycemic Foods )

  • Vegetables & salads
  • Lean meats
  • Low fat dairy
  • Potatoes
  • Avocado
  • Olive oil
  • most low glycemic high fiber carbohydrates

"A Week In The Zone " by Barry Sears is also a very good book for understanding nutrition. Again, the focus is on a balance of protein, carbohydrates, and fat in every meal, with smaller more frequent meals throughout the day. You should avoid processed foods and seek carbohydrates that are low on the Glycemic Index (meaning they take longer to be absorbed into your blood stream) and carbohydrates that are high in fiber (fruits and vegetables vs pasta and grains).


It IS possible to control Type 2 Diabetes with diet, supplements, and excercise...!!!

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