5 Point Approach To Diabetes Reversal
The First Point or the First Dimension to be addressed is the Diet.
Food is a great medicine and Food can be poison too. Nowadays with the processed food, packages food, tinned food and fast food what we take is more of poison than medicine.
The two fundamental principle of a Healthy Diet and one that will help in your attempt to Diabetes Reversal is
1. Eat food as natural as possible.
2. Have a Low Carbohydrate Diet with high or moderate protein and moderate natural healthy fats (LCHF Diet)
Broccoli, Cauliflower, Cucumber, Pulses, Horse Gram, Drumstick, Radish, Carrot, sweet potato as an alternative to potato, Capsicums, onions (include various colors)
Make 50% of diet with vegetables.
Millets, Red Rice, brown rice,Quinoa, Oats, Muesly, and Ragi
Replace your White Rice with these.
Fruits and dry fruits ;
Apple, Avocado, Guava ,All Berries, Grapes, Kiwi, Pomegranate, Lemon and Amla.
Today’s hybrid fruits are more sugary.
Eat fruits in moderation.
Eat a mix of any two fruits : not more than 150 gms per days
Dry fruits like raisins not more than 50 gms.
one cup of raisins has over 80 grams of sugar while a cup of grapes has about 15 grams or less.
Nuts and seeds
Walnuts, Almonds, Pista, Chestnut, Peanuts,Pumpkin seeds ,chia seeds and flax seeds.
Daily eat any two nuts or any two seeds in moderation.
Eggs, Organically Grown Chicken, Lean Meats, Fish. Ensure quality of these when buying.
Must Include Spices
Turmeric, Cinnamon, Jeera, Ginger and Dry Ginger, Garlic,
Oils for cooking
Virgin Coconut Oil, Virgin Olive Oil, Mustard Oil, Gingily Oil and cold pressed ground nut oil.
1.Eat adequate protein with each meal
Proteins reduce cravings and regulate blood sugars
Example of vegetarian proteins are Dals,channa ,soya ,Yogurt ,Broccoli etc
Eggs and fish are recommended protein sources for for non vegetarians.
2.Eat Natural fats like coconut,avacado ,panner almonds ,walnuts ,home made ghee and butter in small quantity.
Natural fats are healthy.
3.Include probiotic foods like yogurt,apple cider vinegar,curd and dark chocolate (80%dark).
4.Drink green tea or herbal tea daily.
1. No White Rice ,No Maida ,No white breads
2. No White Sugar or Brown Sugar.
3. No Sweets and Desserts (Once in a while cheat shots are fine)
4. Avoid Refined Food and refined oil and Processed Food, Packaged foods