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Did you know that it is actually possible to reverse Type 2 Diabetes? That’s according to world renowned nephrologist, Dr. Jason Fung, who is also the New York Times best-selling author of “The Obesity Code” and “The Diabetes Code: Prevent and Reverse Type 2 Diabetes Naturally."
Dr. Fung is also a huge advocate of intermittent fasting and a low carbohydrate diet, which he states are key to ending insulin resistance, obesity and in turn reversing Type 2 Diabetes. So whether you’re dealing with diabetes yourself or know someone currently struggling with this debilitating disease, let’s break down the top 5 foods that reverse diabetes!
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Did you know that it's actually possible to reverse type 2 diabetes
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That is according to Dr. Jason Fung, a world-renowned nephrologist who is also a New York Times
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best-selling author of the Obesity Code and the Diabetes Code. Dr. Jason Fung is a huge advocate of intermittent fasting and a low-carbohydrate diet, which
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he states are the key to ending insulin resistance, obesity, and in turn reversing type 2 diabetes
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So if you're dealing with diabetes yourself, or if you know someone who is currently dealing
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with this debilitating disease, let's break down the top 5 foods that reverse diabetes
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Let's start off with the first food on our list, which is actually part of a larger category
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of foods, and those are the leafy green vegetables. So when we talk about leafy green vegetables, we're actually concentrating on two primary
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vegetables, and those are spinach, which is picturized here, and of course, we have kale here
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So what's so special about spinach and kale? Well, for one thing, these are extremely low-calorie vegetables
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So in terms of calorie content, one cup of spinach, which is what I consume with my scramble
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eggs every morning, is just 5 calories. That's it. One cup of kale is 16 calories
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So it's a little bit more than spinach, because it's a little higher in protein compared to
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spinach, but overall, 16 calories, 5 calories in just a cup? And these are actually foods that will also make you more full when you're eating these
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foods in combination with other foods. The second point is, both of these are excellent sources of vitamin K, an essential part of
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the normal blood clotting process, but vitamin K also helps with bone healing as well
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They're also chock full of fiber, which means that they're going to promote good digestive
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health, they're going to be excellent for the gut microbiome. In terms of reversing diabetes, they're going to reduce those blood sugar spikes that you
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get after eating a meal. So if you're eating, for example, some bread, or you're eating some rice with your spinach
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and kale, normally, if you ate that rice or bread by itself, you'd get a massive sugar
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spike right after the meal. But if you're eating them with spinach and kale, the presence of these high fiber foods
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is going to reduce that spike. So if you have a reduction in that blood sugar spike after eating, you're going to in turn
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cause less insulin to be released in your bloodstream. You're not only reducing your blood sugar, but you're also increasing insulin sensitivity
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which is insulin resistance, is oftentimes a byproduct of too much insulin being secreted
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into your bloodstream to drive glucose back into the cells. And finally, in terms of the other vitamins and minerals you get from spinach and fiber
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they're also great sources of folate, vitamin C, which is good for boosting your immune system
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And they're also a really good source of antioxidants in general, which are also going to be great
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for cancer prevention. But they're also good for breaking down oxidative stress, which happens a lot in chronic disorders
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like diabetes. Like it's cancer and diabetes are part of the same syndrome of disorders, which is known
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as metabolic syndrome. Now let's tackle the second food group on our list
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And those are going to be the beans and the legumes. We got a combination of a variety of beans and lots of legumes right here
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So first of all, when we're talking about beans, we want to include some of our most
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popular beans, kidney beans, black beans, pinto beans, etc. And then when we're talking about legumes, we're not only talking about lentils, which
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is what you primarily see here on the screen, but we're also including peas and chickpeas
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or garbanzos. So what's so special about beans and legumes? And how do they help reverse type 2 diabetes
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For one thing, both beans and legumes are adequate sources of protein, albeit they lack
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certain essential amino acids. So there are 20 amino acids that comprise proteins, and they lack some of these essential
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amino acids that you're supposed to get from your diet. By virtue of that, beans and legumes are actually known as incomplete proteins, but you should
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use them in combination with other protein sources in your diet. And we're going to talk about a really good protein source coming right up
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But even despite the fact that beans and legumes are incomplete proteins, they're still adequate
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sources of protein and should definitely be a part of your diet, especially because they're
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filled with fiber. So much like your leafy green vegetables like spinach and kale, these fiber filled foods
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are going to not only promote good digestive health, but they're also going to reduce those
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blood sugar spikes that you get after meals. So definitely, I would highly recommend including beans and legumes into your meals, preferably
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lunch and dinner. They also reduce your blood pressure and triglycerides. This is very key to reversing type 2 diabetes, because high blood pressure or hypertension
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and dyslipidemia or hyperlipidemia or high levels of triglycerides in your blood are
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precursors to diabetes. So now let's talk about the third food on our list
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And we alluded to this earlier, but this is going to be the fatty fish
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This is going to be a great source of protein in our diet. So we talked about the incomplete proteins being our beans and legumes
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So now let's talk about a complete protein source, which is fatty fish
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And of course, when we're talking about fatty fish, we're not just talking about things like sardine, tuna and mackerel, but we're also mentioning the king of all fatty fish
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And that is salmon, baby. This is going to be an excellent source of protein
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I mentioned that mackerel or king mackerel is also a good source of protein
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One serving of salmon is approximately 24 grams of protein. So that's 24 grams of protein per serving and a serving size of salmon is about four ounces
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Salmon as well as mackerel, tuna and other fishes that are in this category of fatty fish
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These fishes are extremely high in omega-3 fatty acids. And in particular, these are the fatty acids that we need from fatty fish
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These are going to be EPA and DHA. EPA is eicosapentaenoic acid and DHA is dacosahexaenoic acid
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So both of these omega-3 fatty acids are going to be found naturally in fatty fish such as
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salmon and in salmon is also one of the best sources of natural fats as well
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So you'll see that although one serving of salmon has about 24 grams of protein, zero
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grams of carbs, by the way, but it also has about like 12 grams or so of fat
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So it's a little heavier in fats, but this is all primarily monounsaturated and unsaturated
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fats and then omega-3 fatty acids and a healthy proportion of monounsaturated and polyunsaturated fats
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This combination in fatty fish such as salmon reduces your blood pressure and lowers triglycerides
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and it also lowers your risk of arrhythmias or irregular heartbeats. So this is an essential core of a diet that improves your cardiovascular health
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So if you're improving cardiovascular health, you're reducing your risk of diabetes and
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for a diabetic, this is also over time reversing your type 2 diabetes
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The only caveat is going to be mercury contamination. So this is actually a concern in bigger fish, especially fish like tuna, swordfish and
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king mackerel. So I would probably reduce your consumption of that type of fish because you will be over
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time increasing your consumption of mercury, which can lead to oxidative stress and damage
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your cells and the DNA in those cells themselves. So even salmon doctors don't recommend eating on a daily basis
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If you're eating a four ounce serving a day, they recommend to limit your consumption of
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salmon to two or maximum three times a week. Now let's tackle food number four on our list and that's going to be the nuts
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So nuts are going to be a incredibly vital component of a diabetics diet
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Let's talk about what types of nuts you should include in your diet and exactly how they
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reverse type 2 diabetes. We're talking about walnuts, almonds, macadamia nuts, pistachios are all included
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Interestingly enough, peanuts are technically not a nut, they're a legume. So we already covered that in our list under beans and legumes
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Nuts are also going to be an excellent source of unsaturated fats and also of omega-3 fatty acids
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But here nuts are going to be primarily prevalent in the ALA variety of omega-3 fatty acids
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This is alpha linoleic acid. This is the parent or the precursor for EHA and DHA
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So our fatty fish like salmon already contains EHA and DHA, but ALA is going to come from
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the nuts. Fortunately, your body is able to convert ALA to EPA and DHA naturally within the body
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and that's through processes known as desaturation and elongation. You don't have to worry about the specifics of those processes
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Just know that the omega-3 fatty acids that you get from nuts like walnuts, for example
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are different from the omega-3 fatty acids that you get from fatty fish
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And just like the other foods on this list that were previously mentioned, they also
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lower your risk of heart disease by lowering specifically cholesterol and they also lower
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your risk for stroke as well. So these nuts due to their concentrations of specific types of omega-3 fatty acids and
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of course monounsaturated and polyunsaturated fats are going to lower total cholesterol
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They're going to lower LDL cholesterol and they're going to reduce in turn your risk
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for heart disease and stroke. Anything that's good for cardiovascular health is going to be excellent for reversing type
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2 diabetes. And then they're also a great source of fiber and antioxidants
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So fiber, of course, we know that it's going to be excellent for promoting good digestive health
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It's going to be used to reduce those blood sugar spikes after meals. And then finally, they're an excellent source of antioxidants
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And before we tackle the last food on our list, make sure you subscribe to learn how
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to become stronger, leaner, and live longer. Now the final food on our list, in my opinion, is one of the best foods for reducing your
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risk for type 2 diabetes and ultimately reversing it is going to be the berries
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This is our very scrumptious collection of berries on the right hand side
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We've covered berries before in more detail in a previous video. But essentially when we talk about berries, we're talking about our blueberries, our raspberries
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our blackberries, and our strawberries. In case you wanted a refresher on why berries are so beneficial, number one, they're an
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excellent source of antioxidants. These are antioxidant bombs. They contain high levels of antioxidants such as anthocyanins and verservitrol
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So they're going to be great for killing cancer cells and also for reducing oxidative stress
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and chronic disorders such as diabetes. Number two, these are also going to be chock full of fiber
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So the most fiber you can find in raspberries followed by blackberries, then strawberries
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and then finally blueberries. By virtue of their antioxidant properties and the fact that they have fiber in them
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they reduce blood sugar and by this reduction in blood sugar, they increase your insulin
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sensitivity, ending insulin resistance, which is a primary cause of type 2 diabetes
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And then finally, since these are low calorie foods, they should be a part of every single diet
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These are extremely low calorie and you can stick them into a vegan diet, a vegetarian
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diet, a keto diet. Berries should be an essential part of each and every one of your meals
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If you eat each of these five foods on a daily basis, you'll be well on your way to eliminating
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insulin resistance, obesity, and in turn reversing type 2 diabetes. But this is only a single step in a five step process to living longer, well past age 100
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But if you're interested in learning about the five power laws of reverse aging and living
11:39
to 100 plus, click here and watch this video. Peace
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