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Beat Type 2 Diabetes With These 3 Foods

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According to a 2017 report released by the Centers for Disease Control and Prevention (CDC), approximately 30.3 million Americans are living with diabetes. Diabetes is a chronic, life-threatening disease that affects the body's ability to produce or respond to the hormone insulin, resulting in abnormal metabolism of sugars and elevated blood glucose levels. Some conventional physicians think that Type 2 Diabetes is incurable, but I have seen permanent remission on low-fat oil-free plant based diets in my patients when they adopt my Starch-Smart System. People with diabetes are more likely to suffer from complications, such as stroke, blindness, kidney failure, and high blood pressure. Diabetes is the seventh leading cause of deaths in the United States, accounting for 12% of the total deaths recorded annually.

Genetics can play a role in who gets diabetes, but studies have shown that what you eat also affects your chances of developing diabetes. Certain foods contain compounds that may help improve insulin sensitivity, reduce insulin resistance, and boost insulin secretion by the beta cells of the pancreas. Here are 3 foods that can help to lower chances of developing diabetes:

Leafy Greens

The findings of a 2010 study published in the British Medical Journal revealed that consistent consumption of an additional one and a half serving of green leafy vegetables reduced diabetes risk by 14 percent. Leafy green vegetables are rich in fiber, packed with antioxidants, and low in calories. The high fiber content of green leafy vegetables helps to regulate blood sugar levels. In addition, the antioxidants found in green leafy vegetables help to protect the insulin-secreting beta cells of the pancreas from oxidative damage induced by free radicals.


Studies have shown that legumes work on many levels to prevent diabetes. Legumes, such as beans, lentils, and split peas, are low in calories and saturated fats, have a low glycemic index, and are loaded with fiber. Furthermore, legumes are excellent sources of anti-inflammatory and antioxidant compounds, as well as minerals, such as calcium, potassium, and magnesium, all of which have been shown to contribute positively to the prevention of diabetes. Legumes also help with weight loss (when replacing animal protein) as well as help to enhance pancreatic regulation of insulin production and secretion.

Whole Grains

Whole grains are packed with vitamins, minerals, phytochemicals, and most especially fiber. Cooked whole grain cereals also have a low glycemic index, unless used in the form of flour or dry processed cereals. Regular intake of cooked, intact, whole grains can help to improve insulin sensitivity, reduce insulin resistance, boost insulin production and secretion, and reduce blood glucose levels. A 2007 study that investigated the relationship between whole grain intake and type 2 diabetes risk showed that individuals who ate 2 servings of whole grains per day had a 21 percent less chance of developing type 2 diabetes than persons who rarely consumed or totally avoided these types of cereals. Eating cooked whole grains in their intact form, rather than as flour or dry cereals, may help ward off diabetes.

Eat to Beat Diabetes

If you are concerned about diabetes, particularly if your family has a history of the disease, not eating eggs, meat, oil, yogurt, and cheese (replacing them with legumes, intact cooked whole grains, and leafy green vegetables) can stack the odds in your favor when it comes to preventing and reversing diabetes. If you have been diagnosed with type 2 diabetes, these same foods can help to lower and stabilize your blood sugars. Making room on your plate for legumes, whole grains, and leafy greens may help you keep diabetes away.

Additional Information:

(1) Centers for Disease Control and Prevention: National Diabetes Report 2017

(2) Understanding the Role of Diet in Type 2 Diabetes Prevention

(3) Fruit and Vegetable Intake and Incidence of Type 2 Diabetes Mellitus

(4) Whole Grain, Bran, and Germ Intake and Risk of Type 2 Diabetes

(5) Legumes Lower Type 2 Diabetes Risk by 35 Percent

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