Type 2 diabetes (T2D) is a chronic metabolic disorder that occurs when the body becomes resistant to insulin or when the pancreas doesn't produce enough insulin. Insulin is a hormone that regulates glucose uptake and utilization in the body, and when there is insufficient insulin or resistance to insulin, glucose builds up in the bloodstream, leading to hyperglycemia or excess glucose in the bloodstream.
T2D is a significant global health issue, affecting more than 400 million people worldwide. The condition is associated with an increased risk of heart disease, stroke, kidney disease, and blindness, among other complications.
While there is no cure for T2D, research has shown that lifestyle changes and medication can help manage the condition, reduce complications, and even reverse the disease. Here are twenty ways to lower glucose without surgery and reverse T2D, based on the latest studies and research:
Weight loss:
Exercise:
Dietary changes:
The gut microbiome, which consists of trillions of microorganisms residing in our digestive tract, has been found to play a crucial role in regulating blood sugar levels. Studies have shown that imbalances in the gut microbiome, such as a lack of beneficial bacteria or an overgrowth of harmful bacteria, can contribute to insulin resistance and type 2 diabetes (1).
One way to improve the health of the gut microbiome is through diet. Foods that are high in fiber, such as fruits, vegetables, whole grains, and legumes, have been found to promote the growth of beneficial gut bacteria and improve blood sugar control (2). Probiotic-rich foods, such as yogurt, kefir, and fermented vegetables, can also help to increase the diversity and abundance of beneficial gut bacteria (3).
In addition, prebiotic foods, such as onions, garlic, leeks, asparagus, and bananas, can serve as food sources for the beneficial gut bacteria, promoting their growth and activity (4).
Here is a tasty recipe that incorporates some of these gut-healthy foods:
Rainbow Quinoa Salad
Ingredients:
1 cup cooked quinoa
1/2 cup diced red bell pepper
1/2 cup diced yellow bell pepper
1/2 cup diced cucumber
1/4 cup diced red onion
1/4 cup chopped fresh parsley
1/4 cup chopped fresh mint
1/4 cup crumbled feta cheese
2 tablespoons extra-virgin olive oil
1 tablespoon red wine vinegar
1 clove garlic, minced
Salt and black pepper to taste
Instructions:
In a large bowl, combine the quinoa, bell peppers, cucumber, red onion, parsley, and mint.
In a small bowl, whisk together the olive oil, red wine vinegar, garlic, salt, and black pepper.
Pour the dressing over the salad and toss to combine.
Top with crumbled feta cheese and serve.
Sleep: Sleep deprivation has been linked to insulin resistance and T2D. A study found that getting at least seven hours of sleep per night reduced the risk of developing T2D (7).
Vitamin D: Low levels of vitamin D have been linked to insulin resistance and T2D. A study found that supplementation with vitamin D improved insulin sensitivity and glucose control in patients with T2D (8).
Quit smoking
Fiber intake
Green tea
Cinnamon:
--- Send in a voice message: https://podcasters.spotify.com/pod/show/henry-gaskins4/messageHosted on Acast. See acast.com/privacy for more information.
