I recently received another endorsement from one of my clients. She went through my whole-food, plant-based program and lowered her fasting blood glucose by 100 points in two weeks. She also started her journey towards reversing type 2 diabetes by losing some unwanted pounds with my nutrition plan.
Not only did she see results, but her husband—who was joining her for the ride—saw a substantial reduction in his LDL “bad” cholesterol.
But I want to talk about type 2 diabetes…
The signs and symptoms associated with type 2 diabetes are insidious and initially undetectable, but tend to progress over time. When left uncontrolled, this disease that can lead to heart disease, blindness, amputations and chronic kidney disease requiring ongoing dialysis.
While reviewing the literature and personal stories for my first book, The Plant-Based Workplace, I gained a much greater understanding of how this condition impacts the lives of the people who have it and the loved ones who feel powerless to help.
But there may be hope…
Here are three steps you can take that may lead to a natural reversal of the disease:*
- Eat a whole-food, plant-based dietary pattern rich in fresh vegetables and fruits. Choose healthy plant fats, such as avocados, olives, nuts, and seeds. Choose plant protein such as beans, peas, lentils and tofu over animal protein and avoid refined sugar, flour, and ultra-processed foods.
- Drink at least half your body weight in ounces of water. If you weigh 160 pounds, drink 80 ounces of fresh plain water every day. It’s okay to flavor it with fresh slices of orange, cucumber, or lemon, but avoid gimmicky flavor packets and all soft drinks—even the “diet” varieties.
- Make a point to be physically active—one hour each day is best, but anything is better than nothing. Aim to include 75 minutes per week of vigorous activity, where you’re getting your heart rate up and you’re sweating. If you have not been physically active at all, it’s best to start slow with 10-minute bouts of walking, and gradually build up to one hour each day.
*Note: Consult with your physician before starting a new routine, to make sure this lifestyle change is right for you. Your physician may need to adjust medications you may be taking.
Reversing type 2 diabetes can feel like an insurmountable goal. If I can personally be of help in working with you one-on-one, please don’t hesitate to schedule a free initial consultation through the My True Self website by clicking the blue button that says “Schedule an Appointment.”
About the Author
Gigi Carter, nutritionist, personal trainer and author, resides in Washington state. She earned her bachelor’s degree in economics from John Carroll University and a master’s in business administration from Cleveland State University. Over the last two decades, Carter’s career has been mostly with Fortune 500 companies in financial services and manufacturing. Carter made a career change in 2016 to pursue her master’s in nutrition sciences from the University of Alabama at Birmingham, where she graduated with honors, and launched the socially conscious nutrition and wellness practice, My True Self, PLLC. Carter is a licensed nutritionist in the State of Washington, and certified personal trainer and senior fitness specialist with the National Academy of Sports Medicine. She is the author of The Plant-Based Workplace and co-author of The Spinach in My Teeth.