- Category: Health Tips
Many people think that diabetes is a disease for life – but is that really true?
Type 2 diabetes is the fastest growing chronic disease in Australia, and if diabetes were a country, it would be the world’s 3rd largest; almost 350 million people are currently suffering (source).
With such daunting numbers, is there anything that can be done? Many people know that Type 2 diabetes can be prevented, but what they don’t realise is that there are also ways that it can be reversed.
If you simply Google “reversing diabetes”, you’ll find a whole number of success stories about people who managed to put their diabetes into remission, effectively reversing it. If you look closely at these stories, you’ll see that the methods of reversing diabetes are very similar, and we’ve put those methods here for you to see, clear and simple.
Always be sure to have a chat with your doctor or dietician before making any changes to your diet or exercise regime.
Eat Less Sugar
Simple sugars are said to be one of the biggest causes of diabetes. Despite hitting the spot when we need a boost, sugar actually has no nutritional value to our bodies, and therefore can be completely eliminated without causing any harm.
Simple carbohydrates such as white flour, white pasta and white rice are starches, which are simply long chains of sugars. These are quickly broken down in the digestive system into glucose, which is absorbed into the bloodstream causing blood-sugar levels to rise. These need to be replaced with more complex carbohydrates that have more nutritional value.
But quitting refined sugars and replacing simple carbohydrates is a lot easier said than done. But we can help.
There are some very simple carb swaps that you can make which will instantly add more nutrition to your diet, and help bring down your blood-sugar levels. For example, swap white rice for wholegrain rice; swap white flour for almond meal or ground flaxseed. You can even swap out some carbohydrates for vegetables; instead of spaghetti, try courgetti or zoodles (courgette spaghetti or zucchini noodles), or even switch out toast for slices of sweet potato. Delicious and satisfying!
These carb swaps can seem quite simple when laid out, but what about sugar? We can often fall into cycles of relying on sugary sweet treats to make it through the day which can quickly become a bad habit. But you’ll be pleased to know that there substitutes for the fabulous white stuff which are starting to make a really good impression.
Norbu is a 100% natural sweetener made from monk fruit – it tastes just like sugar, but has an incredible 96% less calories, and doesn’t have a bitter aftertaste that a lot of other sweeteners do. Norbu has a low glycaemic index (GI) which means that it’s great for diabetics, and can be swapped with sugar 1:1, so it’s really easy and simple to make the swap, helping you quit sugar, and bring down those blood-sugar levels, meaning you can stay on top of your diabetes, and even eventually reverse it.
Burn Sugars Off
When you have an excess of sugars in the body causing a problem, the best way to get rid of them is to burn them off, and the best way to do that? You guessed it – exercise.
Exercise helps the body become more sensitive to insulin, and combined with a healthy diet, exercise can reduce the body’s demand for insulin and thus help put diabetes into remission.
Sources say that the minimum amount of exercise for adults per week is 150 minutes of moderate exercise, which is 30 minutes a day, 5 days a week. But studies are now showing that if you participate in the right kind of exercise, you might not even need to do that much.
One success report tells the story of a 67-year-old man who managed to reverse his diabetes by doing just 12 minutes of exercise per day – but the kind of exercise was a special kind. He participated in a program called Progressive Accelerating Cardiopulmonary Exersion, or PACE for short, at his local community centre, and claims that even after he’d complete the 12 minutes, his metabolism would carry on working hard for the next 24 hours, and that it took him as little as a month to start seeing the positive effects of just 12 minutes a day.
With trials being conducted from the UK to Canada and in many other places too, there’s definitely reason to suggest that type 2 diabetes can indeed be reversed through cutting out sugar, and burning the excess off through regular exercise.
But all of this is pointless if you fail to keep it going, and fall back into old habits of consuming simple sugars and not taking the time to burn them off. And the key to staying motivated is understanding the reasons why.
Type 2 Diabetes costs Australia a total of $6 billion per year, which works out at just over $4’000 per person with type 2 diabetes – if there are no associated complications.
There are a number of associated complications that can occur from type 2 diabetes, including problems with eyes, feet, kidneys, nerves and the heart, resulting in such horrible things as blindness, heart attacks and amputations – all of which is completely preventable given the right information and tools, which are a healthy balanced diet and exercise.
So, knowing what can become of your health if your diabetes is left unchecked, and knowing now that there is a way to put diabetes into remission, what will you do now?
Find out more about Norbu here, and see what it can do for you and your diabetes.