5 Steps to Reversing Type 2 Diabetes and Insulin Resistance

Breaking news!

Some newly discovered compounds have just been found to turn off all of the genes that cause diabetes.

Are these compounds found in a pill bottle? No!

Instead, you’ll find them on your dinner plate -- in rye bread and pasta.

(As I recently wrote in one of my blogs, rye contains special phytonutrients that turn off all the genes responsible for diabetes -- in just a few weeks.)

Last week, I explained how to find out if you are pre-diabetic or diabetic. Half of the 24 million people with diabetes don’t know they have it and nearly all the 60 million people with pre-diabetes don’t know they have it.

Today, I want to share with you more information about what you can do NOW to prevent and reverse diabetes and pre-diabetes.And rye bread isn’t the only answer -- I’ve got a lot more good advice, too.

But first I want to emphasize new research that should be headlines news but never saw the light of day. Do our current drugs treatments for diabetes actually work to prevent heart attacks and death?

Surely lowering blood sugar in diabetics is an effective strategy for reducing the risk of death and heart disease. It would seem obvious that if diabetes is a disease of high blood sugar, then reducing blood sugar would be beneficial. 

However elevated sugar is only a symptom, not the cause of the problem. The real problem is elevated insulin unchecked over decades from a highly refined carbohydrate diet, a sedentary lifestyle and environmental toxins.

Most medications and insulin therapy are aimed at lowering blood sugar through increasing insulin. In the randomized ACCORD trial of over 10,000 patients, this turns out to be a bad idea.

In the intensive glucose-lowering group, there were no fewer heart attacks, and more patients died. Yet we continue to pay $174 billion annually for this type of care for diabetes, despite evidence that lifestyle works better than medications. We also pay for cardiac bypass and angioplasty in diabetics when evidence shows no reduction in death or heart attacks compared to medication.So now that we know what doesn’t work, let me review what does work.

Dietary Recommendations to Reverse Diabetes

Eating in a way that balances your blood sugar, reduces inflammation and oxidative stress, and improves your liver detoxification is the key to preventing and reversing insulin resistance and diabetes.

This is a way of eating that based on a whole foods diet that’s high in fiber, rich in colorful fruits and vegetables, and low in sugars and flours, with a low glycemic load.

It is a way of eating that includes anti-inflammatory, antioxidant, and detoxifying foods. It includes plenty of omega-3 fats and olive oil, soy products, beans, nuts, and seeds.

All these foods help prevent and reverse diabetes and insulin resistance. This is the way of eating than turns on all the right gene messages, promotes a healthy metabolism, and prevents aging and age-related diseases like diabetes and heart disease.

Here are more specifics.

Meal Timing

  • Eat protein for breakfast every day, such as whole omega-3 eggs, a soy protein shake, or nut butters
  • Eat something every 4 hours to keep your insulin and glucose levels normal
  • Eat small protein snacks in the morning and afternoon, such as a handful of almonds
  • Finish eating at least 2 to 3 hours before bed. If you have a snack earlier in the day, you won’t be as hungry, even if you eat a little later

Meal Composition

  • Controlling the glycemic load of your meals is very important
  • You can do this by combining adequate protein, fats, and whole-food carbohydrates from vegetables, legumes, nuts, seeds, and fruit at every meal or snack
  • It is most important to avoid eating quickly absorbed carbohydrates alone, as they raise your sugar and insulin levels

Travel Suggestions

  • Two handfuls of almonds in a zip-lock bag make a useful emergency snack. You can eat them with a piece of fruit. Remember, real food is the best.

What to Eat

Choose from a variety of the following real, whole foods:

  • Choose organic produce and animal products whenever possible.
  • Eat high-quality protein, such as fish -- especially fatty, cold-water fish like salmon, sable, small halibut, herring, and sardines -- and shellfish.
  • Cold-water fish such as salmon, halibut, and sable contain an abundance of beneficial essential fatty acids, omega-3 oils that reduce inflammation. Choose smaller wild Alaskan salmon, sable, and halibut that are low in toxins. Canned wild salmon is a great “emergency” food.
  • Eat up to eight omega-3 eggs a week.
  • Create meals that are high in low-glycemic legumes such as lentils, chickpeas, and soybeans (try edamame, the Japanese soybeans in a pod, quickly steamed with a little salt, as a snack). These foods slow the release of sugars into the bloodstream, which helps prevent the excess insulin release that can lead to health concerns like obesity, high blood pressure, and heart problems.
  • Eat a cornucopia of fresh fruits and vegetables teeming with phytonutrients like carotenoids, flavonoids, and polyphenols, which are associated with a lower incidence of nearly all health problems, including obesity and age-related disease.
  • Eat more low-glycemic vegetables, such as asparagus, broccoli, kale, spinach, cabbage, and Brussels sprouts.
  • Berries, cherries, peaches, plums, rhubarb, pears, and apples are optimal fruits. Cantaloupes and other melons, grapes, and kiwifruit are suitable; however, they contain more sugar. You can use organic frozen berries (such as those from Cascadian Farms) in your protein shakes.
  • Focus on anti-inflammatory foods, including wild fish and other sources of omega-3 fats, red and purple berries (these are rich in polyphenols), dark green leafy vegetables, orange sweet potatoes, and nuts.
  • Eat more antioxidant-rich foods, including orange and yellow vegetables, dark green leafy vegetables (kale, collards, spinach, etc.), anthocyanidins (berries, beets, grapes, pomegranate), purple grapes, blueberries, bilberries, cranberries, and cherries. In fact, antioxidants are in all colorful fruits and vegetables.
  • Include detoxifying foods in your diet, such as cruciferous vegetables (broccoli, kale, collards, Brussels sprouts, cauliflower, bok choy, Chinese cabbage, and Chinese broccoli), green tea, watercress, dandelion greens, cilantro, artichokes, garlic, citrus peels, pomegranate, and even cocoa.
  • Season your food with herbs such as rosemary, ginger, and turmeric, which are powerful antioxidants, anti-inflammatories, and detoxifiers.
  • Avoid excessive quantities of meat. Eat lean organic or grass-fed animal products, when possible. These include eggs, beef, chicken, pork, lamb, buffalo, and ostrich. There are good brands at Whole Foods and other local health-food stores (also see mail order sources).
  • Garlic and onions contain antioxidants, enhance detoxification, act as anti-inflammatories, and help lower cholesterol and blood pressure.
  • A diet high in fiber further helps to stabilize blood sugar by slowing the absorption of carbohydrates and supports a healthy lower bowel and digestive tract. Try to gradually increase fiber to 30 to 50 grams a day and use predominantly soluble or viscous fiber (legumes, nuts, seeds, whole grains, vegetables, and fruit), which slows sugar absorption from the gut
  • Use extra virgin olive oil, which contains anti-inflammatories and anti-oxidants, as your main cooking oil.
  • Soy products such as soymilk, soybeans, and tofu are rich in antioxidants that can reduce cancer risk, lower cholesterol, and improve insulin and blood sugar metabolism.
  • Increase your intake of nuts and seeds, including raw walnuts, almonds, macadamia nuts, and pumpkin and flax seeds.
  • And yes … chocolate can be healthy, too. Choose only the darkest varieties and eat only 2 to 3 ounces a day. It should contain 70 percent cocoa.

Decrease (or ideally eliminate) your intake of:

  • All processed or junk foods
  • Foods containing refined white flour and sugar, such as breads, cereals (cornflakes, Frosted Flakes, puffed wheat, and sweetened granola), flour-based pastas, bagels, and pastries
  • All foods containing high-fructose corn syrup
  • All artificial sweeteners (aspartame, Sorbitol, etc.) and caffeine
  • Starchy, high-glycemic cooked vegetables, such as potatoes, corn, and root vegetables such as rutabagas, parsnips, and turnips
  • Processed fruit juices, which are often loaded with sugars (Try juicing your own carrots, celery, and beets, or other fruit and vegetable combinations, instead)
  • Processed canned vegetables (usually very high in sodium)
  • Foods containing hydrogenated or partially hydrogenated oils (which become trans fatty acids in the bloodstream), such as most crackers, chips, cakes, candies, cookies, doughnuts, and processed cheese
  • Processed oils such as corn, safflower, sunflower, peanut, and canola
  • Red meats (unless organic or grass-fed) and organ meats
  • Large predatory fish and river fish, which contain mercury and other contaminants in unacceptable amounts, including swordfish, tuna, tilefish and shark
  • Dairy -- substitute unsweetened, gluten free soymilk, almond milk, or hazelnut milk products
  • Alcohol -- limit it to no more than 3 glasses a week of red wine per week

Balance Blood Sugar with Exercise

Exercise is critical for the improvement of insulin sensitivity. It helps reduce central body fat, improving sugar metabolism. Regular exercise will help prevent diabetes, reduce your risk of complications, and even help reverse it.

Ideally you should do 30 minutes of walking every day. Walking after dinner is a powerful way to reduce your blood sugar. More vigorous exercise and sustained exercise is often needed to reverse severe insulin resistance or diabetes. Doing sustained aerobic exercise for up to 60 minutes 5 to 6 times a week is often necessary to get diabetes under full control. You want to work at 70 to 85 percent of your target heart rate, which you can find by subtracting your age from 220 and multiplying that number by 0.70 to 0.85.

Interval training can be an added benefit to helping improve your metabolism and mitochondrial function. It helps to increase the efficiency calorie burning so that you burn more calories and energy during the time you are NOT exercising. This is described in detail in UltraMetabolism.

Strength training also helps maintain and build muscle, which can help also with your overall blood sugar and energy metabolism. Supplements that Can Help Reverse Diabetes

Nutritional supplements can be very effective for Type 2 diabetes and insulin resistance. I recommend a number of different supplements, depending on the severity of the problem:

1.    A multivitamin and mineral.

2.    Calcium and magnesium and vitamin D.

3.    Fish oil (1,000 to 4,000 mg) a day improves insulin sensitivity, lowers cholesterol, and reduces inflammation.

4.    Extra magnesium (200 to 600 mg a day) helps with glucose metabolism and is often deficient in diabetics.

5.    Chromium (500 to 1,000 mcg day) is very important for proper sugar metabolism.

6.    Antioxidants (such as vitamins C and E) are important in helping to reduce and balance blood sugar.

7.    B-complex vitamins are important and are part of a good multivitamin. Extra vitamin B6 (50 to 150 mg a day) and B12 (1,000 to 3,000 mcg) are especially helpful in protecting against diabetic neuropathy or nerve damage.

8.    Biotin (2,000 to 4,000 mcg a day) enhances insulin sensitivity.

9.    I also encourage people to use alpha-lipoic acid (300 mg twice a day), a powerful antioxidant that can reduce blood sugar significantly. It also can be effective for diabetic nerve damage or neuropathy.

10.    Evening primrose oil (500 to 1,000 mg twice a day) helps overcome deficiencies common in diabetics.

11.    I encourage people to use cinnamon as a supplement. One to two 500 mg tablets twice a day can help blood sugar control.

12.    Other herbs and supplements that can be helpful include green tea, ginseng, bitter melon, gymnema, bilberry, ginkgo, onions, and garlic. Fenugreek can also be used to help improve blood sugar although large amounts must be taken.

13.    Banaba leaf (Lagerstroemia speciosa) can be an effective herb. Take 24 mg twice a day.

14.    I recommend konjac fiber, such as PGX (WellBetX), four capsules 10 minutes before meals with a glass of water. This helps reduce blood sugar after meals and improves long-term blood sugar control while reducing appetite and cholesterol.

Manage Diabetes by Managing Stress

Stress plays a dramatic role in blood sugar imbalances. It triggers insulin resistance, promotes weight gain around the middle, increases inflammation, and ultimately can cause diabetes. So it’s essential to engage in relaxation practices on a regular basis, such as yoga, breathing, progressive muscle relaxation, guided imagery, hot baths, exercise, meditation, massage, biofeedback, hypnosis, or even making love. Your survival depends on it.

Use Medications if Necessary

A number of medications may be helpful for diabetes. There are several specific classes of medications, each with their own effects. Sometimes combinations are helpful.

These are the main classes.

  • 1.    The biguanides, especially metformin (Glucophage), is one of the best medications to improve insulin sensitivity. It can help lower blood sugars by improving your cells’ response to insulin.
  • 2.    Thiazolidinedione drugs are a new class of diabetes medication and can help improve uptake of glucose by the cells by making you more insulin-sensitive. They also reduce inflammation and help improve metabolism working on the PPAR, a special class of cell receptors that control metabolism. They can cause weight gain and liver damage. Thiazolidinediones include rosiglutazone (Avandia) and pioglitazone (Actos).
  • 3.    Alpha-glucosidase inhibitors include acarbose and miglitol, which can help lower the absorption of sugar and carbohydrates in the intestines, reducing the absorption of sugar after meals. And there are newer medication on the market every day.Older medications include sulfonylureas include glipizide, glyburide, and glimepiride. I strongly recommend against these medications because they only reduce your sugar in the short term and cause further insulin production, which actually worsens diabetes over the long term. They have also been linked to high risk of heart attacks, which you are trying to prevent. They treat the symptoms rather than the cause.

Insulin is the last resort after all other measures have failed and often leads to a slippery slope of weight gain and increased cholesterol and blood pressure. Many patients have been able to come off insulin entirely if they are treated early and aggressively through the other methods I’ve listed.

Diabetes and its precursor, insulin resistance, are looming as the major threat to our health in the 21st century. It will affect 1 in 3 children born today, and 1 in 2 minority children. This is a tragic consequence of our toxic food environment, our unmitigated exposure to stress, our sedentary lifestyle, and environmental toxins.

However, these problems are completely preventable and often reversible through aggressive lifestyle changes, supplements, and exercise and stress management.

Diabetes is the biggest health epidemic triggered by the obesity epidemic, but all of our medical efforts to treat it are focused on medications and insulin.

It is simply the wrong approach.

If you follow these guidelines instead, you will see a dramatic change very quickly in your health, your weight, and your diabetes.

Just try it!

Now I’d like to hear from you…

Have you been diagnosed with pre-diabetes or diabetes?

Have you been told that you must take drugs to treat it?

Which of these steps do you plan to take and which are you already trying? What are the results?

Please let me know your thoughts by leaving a comment below.

Share/Save/BookmarkPrinter-friendly versionPrinter-friendly version

About the author

author-pictureMark Hyman, M.D.  practicing physician and founder of The UltraWellness Center is the author of The UltraMind Solution.  Dr. Hyman is now sharing the 7 ways to tap into your body’s natural ability to heal itself.  You can follow him on Twitter, connect with him on LinkedIn, watch his videos on Youtube and become a fan on Facebook.


artahab's picture


Rye bread is easy to do. Is the pasta regular pasta or rye? is there is such a thing?
I have been using Combetic for a couple years. I am considering going back on Metformin for economic reasons.
Any comments?

Anonymous's picture



Anonymous's picture

Ted Hilliard

I agree with just about everything - except that I would stay completely away from any soy product. Check out the research on that.

Anonymous's picture


Ted I have not read any research against soy products. But I listen to my body. I started off eating tofu about 4 years ago. Over time I was drinking Soy Milk, Soy Beans, Tempeh, Tofu, Soy Everything! And I started to enjoy the taste of soy. But It wasn't digested well and I felt or saw no benefits. I Started cutting out soy products and replacing them with Organic Produce & fish, turkey, chicken.

I feel so much better. The soy was weighing me down. Making me sluggish. Even my mom was convinced soy had more negative effect rather than positive.

jam427's picture


I thought peanut oil was in the list of good oils, about soy products I will avoid these as much as possible, every thing on this article points to a well balanced system, that should be our goal.

Anonymous's picture


Thank you. I've been trying to find good information on insulin resistance and how to deal with it ever since I learned that I was pre-diabetic (3 months ago). But I kept googling "insulin resistance," and finding very little--until today when I googled "reversing insulin resistance" and found you. Your webpage is very comprehensive.

Anonymous's picture


Your advice is consistent with everything I am finding by researching on the web. I am a 55 year old woman, just past menopause and in stressful work. Found myself tired and depressed and somehow eating far too many carbs. Blood sugar tests a month ago showed me to be pre-diabetic and I have radically adhered to a diet as your content advises. Feel more energetic, but depressing NHS nurse response to me today on follow-up blood test is "you will probably get type 2 diabetes - the sorts of changes you need to make have to be extreme". This is not consistent with what I am reading and I am not going to be deterred by this pessimistic (and frankly irresponsbile) pronouncement by the nurse taking my blood test.

Anonymous's picture


I just read your article. I was diagnosed with Metabolic Syndrome. For years I have tried and tried to lose weight around my mid section. I worked out for almost 3 hours total per day, cut out all the white processed foods and ate lean meats and cruciferous veggies for my meals and mini meals but still have not lost enough weight that helps me reduce the apple pear body I now have for past 12 years. So I am pretty frustrated and almost considered abdominal plasty. Before I do, I would like to know if there is something else I can do. I drink almost 80oz water per day, cut out all sweets, no white carbs and take a multi vitamin. and I walk 1 hour per day. 9 months and still no positive results.

Anonymous's picture


I found your article very helpful and comprehensive and it enhances what I have already read about prediabetes . I am in my early 60's and have an active life. I was diagnosed with impaired fasting glycaemia or prediabetes about a month ago with a reading of 6.3mmol/L. My glycated haemoglobin reading was 5.9% which was in the acceptable range . I was kidding myself that my diet was ok and had slowly slipped in to bad habits eating lots of frozen yoghurt and potatoes and things I now know increase your blood sugar levels . This has been a major wake up call for me and now I am doing my upmost to reverse the bad work with the recommended vegetable and protein based diets that are encouraged . My doctor was not too concerned and did not ask me to have a followup blood test at this stage. However, I will use this time to eliminate my bad habits and then voluntarily have another blood test in a couple of months . Thanks for this article

Anonymous's picture


I have never been over weight until just a few short years ago. I had a bad case of phneumonia and blood poisoning and I was in hospital for 8 weeks. I nearly didnt make it. When I got out of hospital, I noticed I was gaining weight hand over fist, even though I believed I was still eating healthy. A year passed and I had become quite large. Especially around the mid section. So I had a series of blood tests that discovered I had insulin resistence. Well, to cut a long story short, I have been gaining weight still to this day and I would now consider myself as being obese. I dont eat junk food. I cook healthy meals 6 out of 7 nights and we do have 1 take away a week. I have a job which requires me to do 2 hours walking every day. (Imagine my weight gain if I didnt have this job??) Im glad I have just discovered your pages. I believe now that although I may eat salads nearly every night, I can now do without the dressing. I will continue to cook, but will change that to 7 nights a week. NO MORE TAKE AWAYS! Even once a week is too much for an insulin resistant person. I will buy alot more vegies and fish and omega 3 eggs from now on. I will try to use my home gym more often. I still sometimes catch a glimpse of myself in the windows reflection and think., who is that...then realise it is me. I am a thin person now trapped in this fat body and I need to get back out again. As I said, I have never been overweight my whole 50 years worth of living, and Id like to be back to myself for the next 50 years of life if I can. It has made me suicidal. It has made me short tempered with those I love. It has made me tired constantly as Im carrying around all this excess weight. It has invaded my lifestyle and I even find it hard to do simple tasks such as doing up my shoe laces. This will not do!! I need to make the changes starting today! I will implement your food into my diet. I will do more exercise, and in a month or two , I will write again to let you know how much weight Ive lost. Positive attitude is a must. I will beat this! thankyou for the great info.

Anonymous's picture


I am 23 years old and was diagnosed with Polycystic Ovarian Syndrome 18 months ago. As someone who was string bean thin my whole life, it was devastating to jump to 235 pounds, making me VERY obese. The main culprit was insulin resistance, and Metformin has helped me drop into the "overweight" category! I see a PCOS and Diabetes specialist at Cedars-Sinai, and her dietary plan for me is almost identical to this website. The only difference is that she has forbidden soy products because they are estrogen synthesizers & with PCOS, I'm trying to balance all of my hormones. Instead, I have a whey protein shake for breakfast. I'm getting off my medication in 2 months and will maintain my weight with diet alone. For anyone who is frustrated, hang in there! While gaining the weight was practically an overnight process, losing it is not.

Anonymous's picture


Who at Cedars are you seeing? I, too, have PCOS and would like to speak with someone there re: nutrition (not just speaking with the doctors who diagnosed me).

Anonymous's picture


I found your article very encouraging. I have pre-diabetes (diagnosed 3 years ago). I have lost 25 pounds since then. I have another 30 to lose to get my BMI at 23.
Thanks for a great article. :-)

Anonymous's picture


I have had a heart attack and bypass surgery and am diabetic. I was recently put on glimepiride. Could this cause another heart attack or other heart problems? I seem to be a little short of breath since starting it 10 days ago.

AussieWheels's picture


I have been diagnosed with pre-diabetes, and given Diabex (Metformin) once per day in the mornings. I would like to know what natural products can help. I am in a wheelchair so exercise is out. I am overweight (by 40lb), PCOS, sleep apnoea, high cholestrol and of course pre-diabetes.
I have been reading about l-carnitine. Can I take this and Chromium to help with this and the other medical problems?

Anonymous's picture


Hi AussieWheels,

I don't have an answer to your chromium question, but I wanted to comment on the excercise issue.

You mention that you are in a wheelchair so exercise is out. Actually there are lots of exercises you can and should be doing in a wheelchair.

It is especially important for those of us that are wheelchair bound to add some movement and exercise to our routine for weight management control, flexibility, fighting diseases like diabetes and heart disease, helping our digestion, and just plain feeling good about ourselves.

I'd suggest you go to youtube.com and type "wheelchair excerices" into the search box. You will be amazed by how many videos come up.

Good luck with resolving the prediabetes problem. And don't forget...add in some wheelchair excercises. I promise you will start to feel much better.

Anonymous's picture


I have been diaganosed with insulin resistance and Dr put me on Metformin over 3 weeks ago also have been doing interval training 3 or 4 days a week, taking vit d mulit vitamin and cin. Watching my carbs getting realy frustrated cant seem to drop any weight at all. i also take fish oil pills at night. Still feel tired and crave carbs all the time. help

Anonymous's picture


i agree with a lot in this article. i have made a decision to assault fully pre-diabetes.

however, i disagree with a few items. i strongly believe soy products should be avoided. i feel its poison to males. instead i would suggest hemp seeds. also, i believe anaerobic exercise instead of aerobic is more important. heavy resistance training will make you stronger and increase your well being. by this i mean consistent training 2 or 3 times a week squats, over head presses, deadlifts, bench presses and chin ups.

also, very important is to make sure one is not suffering from sleep apnea. i am still waiting to be officially diagnosed however after using an oral device i see a remarkable improvement. i am looking forward to continued restorative sleep.

i will beat this diabetes even if i am genetically predisposed. i will win.

thank you for your valuable information.

Anonymous's picture

Augie's Mom

I learned of being diabetic just a few months ago, mainly from symptoms of insatiable thirst and ketones in my urine as well as BG levels of over 400. I am considerably underweight at 96 lbs., having lost even more weight (from 102 lbs.) since being on Metformin, Glipizide and now Januvia. Admittedly, my appetite has been somewhat suppressed since being on the oral meds.

Here's my question at the end. My sense of all that has happened is that I am very insulin resistant. The BG "food" just isn't getting to my cells, despite taking Metformin to lower insulin resistance and taking the other 2 drugs to "whip" my pancreas into making more insulin. I read all your material on this site and have practiced strict adherence to most everything and have taken the appropriate supplements as well, but no improvement other than getting my BG down to the 100-160 area most days. I think my primary problem is insulin resistance. Does that make sense? My doctor is now leaning toward providing insulin to me. I'm predicting that won't work. Are there other strategies?

Anonymous's picture


Can it be possible that a H1AC test produce a reading of 8.5%(normal being < 6.5) and still person is non diabetic .Person does not have any symptoms of diabetes.He is healthy with good weight and height index.

Waiting to hear from you.

Anonymous's picture

Susan Sheldon

I am just now having symptoms that point to diabetes. I am a hypoglycemic. Can't afford a Dr. so I will just treat myself by changing some dietary things. But I live in a tent so it poses some challenges.

Anonymous's picture


Thank you for the helpful info. I am presently taking 2 Metformin daily and want to come off these in the very near future. I have changed my diet with many of your suggestions and am having good results. Keep up the good work.

Anonymous's picture


I'm glad to see this as well. I have PCOS and after almost 15 years of marriage have no children thanks to resulting infertility. I've tried to make excuses but what it boils down to is this - I have to break my sugar addiction.

A side note... SOY IS POISON. It is NOT meant for human consumption. It raises estrogen levels and estrogen is a growth hormone that can apparently speed up cancer etc. Stay away from it!

Anonymous's picture


thank you for a clear cut common sense article. I consider myself intelligent but all the mumbo jumbo over the years with diets etc have left me with a library of books and now a drawer full of medications now including slow acting 80 units x1 day and fast acting insulin 18x18x16 plus metformin 1000x3times.
My sugars went totally out of control quite quickly and I really thought I was very ill with something else. I do suffer with back pain and other stresses and I do think that affects my sugar numbers...(I am in UK - I was in the 20's sometimes 30's and others not registering on my meter.)

It is clearly evident to me now...that not even healthy bread should be avoided...The only thing that has brought my sugar numbers down is the avoidance of carbs.
I am now worried about what amounts to adjust the insulin if needed.
My sugar was 4.4 before I ate my dinner..and was scheduled to take 1000 mg Metformin and my last dose of fast acting insulin 16 units.
I ate some smoked cod and spring greens...and a cup of tea...
will take my sugar before I go to bed..
I know the joke is over....if I stick to a very sensible diet that I know will bring my sugar numbers down...how do I adjust my meds and insulin in the meantime..

Anonymous's picture


my dad had Diabetes 2 and the Drs told me for long years some day i would have it too. i avoided sugar, had always a healthy diet, daily cooked fresh, rarely junk food, etc but at 62 (January 2010) i turned from prediabetic into diabetic, A1C 6.0. i am 5ft 6Inch tall and my weight was always 155-156#. i immediatelly started a regular exercise at least 5 days a week, some weight lifting, eliptical on treadmill 40-50 minutes plus ~5g cinnamon per day (taking powder mixed with water). after 4 month A1C dropped to 5.9. after ~ 1 year a1C went back to 6 and now 6 month later it is up at 6.2. this while keeping diet exercice etc. my sugar is always higher in the morning then in the evening and recently it has spiked on soem days to 160+ in the morning. need to say that i stopped cinnamon about 5 weeks ago to see if it really makes a difference and wil go back on it in about a week, since i just started another supplement trial.
i am getting frustrated about the quick increase over a short time (1Year + 9Month) in sugar level and hope it will drop once i go back on cinnamon. i am plotting all my sugar readings since Jan 2010 but see a steady increasy over time as if the body adapts very quickly to all efforts taken to reduce sugar level. i tried to identify patterns that would allow to control the sugar levels better, bu tcould nt identify anything. i had days were teh sugar in the morning is below 100, but most of the time it is now 120-140 (no cinnamon). it seems on theweekends when i stay longer in bed in the morning the sugar levels are higher then wehn i get up earlier for work.

Anonymous's picture


Jurgen you have to eliminate ALL SUGARS and REFINED CARBS from your diet, at least for 3 weeks or so. Your diet should be based on GOOD FATS like olive oil, coconut and coconut oil,avocados, nuts and seeds, LEAN PROTEIN, grass feds meats, organic free range eggs, whey protein concentrate from grass fed cows, wild fish like salmon free of contaminants like mercury etc, ABOVE GROUND CARBS low glycemic veggies especially green veggies and some colourful ones as well, think the colours of the rainbow, but in general the gree veggies are lower in sugars so this is your best bet and don't forget to tweak the above combinations so you don't feel hungry as this is not a one size fit all approach, see how you feel and measure your sugar levels to see how well you're doing..

Make sure your are exercising properly try INTERVAL TYPE TRAINING along with some resistance training type exercise, get a copy of Dr Al Sears PACE book to help you and you can sign up for his newsletters as well. Also check out Dr Ron Rosedale he is a guru on reversing diabetes (TYPE 2)

Invaluable supplements are Chromium, Vanadyl Sulfate, Barberine extract, cinammon, bitter melon, gugul, fish/krill oil the list is very long but these are some of the heavy hitters..
GOOD LUCK and if you decide to try this please post back your results as i'm sure you might be pleasantly surprised with the results.

Anonymous's picture


Wow....what a "straight to the point Article"

Loved the contents, well summarized amd more meaningful.

I agree with a previous comment, I am planning to take a print out as well, to keep it always along with me.


Anonymous's picture

Elke Schmitt

Thank you for your article, it has certainly enlightened me in many aspects. I was diagnosed as being prediabetic 10 years ago in my country, which is germany. I have been to many doctors, dieticians even hospitalized for pancreatic cancer. But nobody could or would not help me. Due to this ignorance I have gained a lot of weight and I find it very difficult to lose weight. Currently I weigh 185 lbs despite my greatest efforts. I do not lead a sedentary lifestyle, eat moderately.
I am going to try to implement more supplements into my regimen. When I was tested for this condition about 12 years ago my blood sugar level in the morning upon arising was 119.
But all this didn't start until after my 4th child (5th pregnancy),
I gained only 25 lbs during my pregnancy and left the hospital weighing what I weighed before my pregnancy, which was 145lbs, I am 5.8 I have done research for many years. I was also diagnose with a fatty liver. Thank you again . Best wishes for the future.

Anonymous's picture


I am diabetic taking metformin, diet, exercise to manage my blood sugar, and my parents are also diabetic. Recently my 13 year old daughter diagnosed as Type 2. She lost 4-5 kg weight before the diagnosis. Dr. put her under two type of medication, Gucovance 500/5, Januvia 100, levothyroxin 50 mcg. I think she has insulin resistance. When she was diagnosed 1 month before, her HA1C is 12.4, c-peptide - 2.65, TSH - 7.5, T2 and T3 was normal, and slightly overweight BMI -26. After 1 week medication, she was frequently reaching low sugar and felt very bad during school hours. When we asked our Endocrinologist, he insists continue with the same medication. So we stopped her medication for last 10 day because of her frequent complaint of low blood sugar. After the diagnosis, she completely changed her life style. Now she eats more vegetables, fruits and whole grains, a-zinc mineral tablets and fish oil. Every day she is doing 30 minutes walk after dinner. Now her fasting sugar is OK, and the average is around 110, but her sugar elevated after each food reaching 210 in 2 hrs time, but come down to 140 in 3 hrs time. My question is how long she can continue with this practice? Should she require any additional supplementary? or she requires metformin? I would appreicate your answer to this regard.

Anonymous's picture


Thank you for the exhaustive and helpful article.As to me, I am diabetic 2 and I take metformin+vildagliptin. My HbA1c was between 6,2 and 6,7 before I take both vitamin E 270 UI and biotin 5000 mcg daily. After two months I feel less tired in the afternoon. My HbA1c now is slightly under 6, but never I will stop my medical treatment of course. I have to be realistic. Nevertheless, I am convinced now that an adjunct therapy is indispensable to improve,even a little, the effects of a "traditional" treatment.

Anonymous's picture


im diabetic,was told to take metformin,but found it caused blood sugar levels to rise!stopped rising when i stopped taking metformin.naturally g.p.(in u.k.)called me a liar! ignoring evidence from blood tests.
but after 1year approx. level have started to go up again,so will def.give some of your recomendations a try.

cheers tom.

Anonymous's picture

Barbara Carter

I have had diabetes for 10+ years. I am as they say "sick and tired of being sick and tired!" I was on several medications for a number of years. When I had a part of my left kidney removed due to cancer 4 years ago I was told I needed to add insulin to my drug list. I eventually to my physicial that I refuse to take pills and insulin because I see not point in it. Needless to say, I am still running high numbers with my glucose readings, taking more insulin (which is not doing any good) and gaining more weight. I plan on trying every single thing you have mentioned in this article. I am doing some of it already, but evidently not enough. I actually feel that I am poisoning myself, and I want off the rollercoster. I have 2 handicapped grandchildren and their mother living with me that depend on me for most everything. I have to get well for them. It doesn't help that I am unemployed and have huge drug bills every month. I really need to cut the drugs so I can make sure they get nutritious food along with a roof over their heads and utilities paid. Very difficult right now.

Post new comment

The content of this field is kept private and will not be shown publicly.
  • Web page addresses and e-mail addresses turn into links automatically.
  • Allowed HTML tags: <a> <p> <strong> <ul> <ol> <li> <dl> <dt> <dd> <h2> <h3> <u> <em>
  • Lines and paragraphs break automatically.
This question is for testing whether you are a human visitor and to prevent automated spam submissions.
Enter the characters shown in the image.