Over 100 million Americans suffer from diabetes or prediabetes⁽¹⁾ and this number is on the rise. The age of onset is also becoming younger, which is a significant public health concern as so many children are being deprived of their precious childhood by a preventable illness⁽²⁾. 

Diabetes is a metabolic disorder in which the body is unable to control insulin naturally. Insulin is a hormone crucial to blood glucose level (BGL) control.  It dictates whether the glucose from the food you consume is used for energy immediately or stored for later use. It keeps BGLs within a normal range where the body can function optimally, and prevents them from either getting too high (hyperglycemia) or low (hypoglycemia), both of which can pose serious health risks. There are three main types of diabetes - type 1, type 2, and gestational diabetes, which all have slightly different causes and characteristics.

Type 1 Diabetes

Type 1 diabetes generally occurs at a younger age and is characterized by a lack of insulin production within the body. Those who are diagnosed with this form of diabetes require daily insulin injections to regulate the amount of glucose in their blood; without this they would not survive. The cause of type 1 diabetes is thought to be a combination of genetic and environmental factors⁽³⁾. 

Type 2 Diabetes

Type 2 diabetes is a chronic condition where the body becomes resistant to insulin or doesn't produce enough insulin to maintain normal glucose levels. This leads to high blood sugar levels, which can cause various health complications over time if not managed properly through lifestyle changes, medications, and sometimes insulin therapy. It's often associated with factors like obesity, a sedentary lifestyle, and genetic predisposition⁽⁴⁾. 

Gestational Diabetes

Gestational diabetes is a temporary condition that can occur during pregnancy. If diagnosed, it increases the risk of complications at birth and promotes the likelihood of developing type 2 diabetes later in life. Risk factors for developing this form of diabetes include mature conception, excess weight gain during pregnancy, family history of disease, and excess glucose in urine⁽⁵⁾.   

The good news is that natural approaches can minimize the symptoms and reduce the risk of complications. In the case of type 2 diabetes, natural therapies can even reverse the illness entirely.

Causes

There are three main types of diabetes - type 1, type 2 and gestational diabetes, which all have slightly different causes and characteristics. 

Type 1 Diabetes

The cause of type 1 diabetes is thought to be a combination of genetic and environmental factors⁽⁶⁾. 

Type 2 Diabetes

The risk of developing this type of diabetes is significantly enhanced by poor diet, obesity, physical inactivity and smoking⁽⁷⁾. 

Gestational Diabetes

Risk factors for developing this form of diabetes include mature conception, excess weight gain during pregnancy, family history of the disease and excess glucose in the urine⁽⁸⁾.  

Symptoms

• Frequent urination
• Unusual thirst
• Extreme hunger and sugar cravings
• Extreme fatigue and irritability
• Frequent infections
• Blurred vision
• Cuts and bruises that are slow to heal
• Tingling and numbness in the hands or feet
• Recurring skin, gum, or bladder infections
• Poor wound healing
• Kidney pain

Treatment

Nutritional Guidelines for Healing

Balancing blood glucose levels (BGLs) naturally using simple dietary strategies will help to reduce your reliance on insulin. This could mean reducing from injectable to oral medications or better yet not requiring medication at all. Make sure to work with your doctor as you go through this process. Here are the best ways to balance your blood glucose levels naturally:

• Food combinations are key - Consume a balance  of quality proteins, healthy fats, and fiber with each meal. These compounds slow the release of glucose into the bloodstream, preventing a large influx of glucose which would normally require a large amount of insulin to be released to counteract its effect and the storage of excess glucose. Recent studies have even shown that the order in which you eat your food matters - greens first, then protein, and then carbohydrates.
  
  - Quality protein sources such as tempeh, free-range eggs, grass-fed poultry or meat, nuts, and collagen or  protein powders.
  - Good fat sources such as avocado, wild-caught fish, pastured eggs, olives, nuts, seeds, coconut oil, olive oil, and grass-fed butter.
  - High fiber food sources such as vegetables, fruits, nuts, seeds, and whole grains.
  
  
• Avoid sugar and refined carbohydrates - These foods will cause a high spike in BGLs which requires large doses of insulin to counteract its effect. Replace refined carbohydrates like white rice, bread, and pasta with things like whole grain or chickpea  noodles, brown rice, or whole grain sourdough. Ensure that when eating carbohydrates, they are balanced with healthy fats and proteins.  Replace sugar with stevia extract or monk fruit. These are  derived from an incredible natural plant that is 200 times sweeter than sugar. The best part is that it has zero calories and zero impact on BGLs!
• Start your day with a savory breakfast - Having a savory breakfast can be beneficial for diabetes management because it helps stabilize blood sugar levels throughout the day. Unlike sweet or carbohydrate-heavy breakfast options, savory meals typically contain more protein and healthy fats, which can prevent rapid spikes in blood glucose. This balanced approach to breakfast can also promote feelings of fullness and reduce cravings for sugary snacks later in the day, supporting better overall blood sugar control for individuals with diabetes.
• Cinnamon - Add 1 tsp of cinnamon to your meals daily. Cinnamon has been found to lower BGLs and improve insulin sensitivity in diabetes patients⁽⁹⁾. Be sure to purchase authentic cinnamon & not cassia bark to reap the full therapeutic benefits. Cinnamon is such a diverse spice. Here are some of our favorite ways to use it - eggplant curry, sweet potato fries, and raisin loaf!
• Turmeric - Add 1 tsp of turmeric powder to your meals each day. Turmeric’s active ingredient, curcumin, can lower inflammation and blood sugar levels and also boost kidney health, which is important for diabetics⁽¹⁰⁾. To boost the absorption of the curcumin, consume turmeric with a form of quality fat like coconut oil and black pepper. We recommend trying it in our turmeric porridge, spiced banana cake, or our green gratitude bowl.
• Apple Cider Vinegar (ACV) - Take 1 tsp of ACV before meals. ACV helps to balance BGLs and improve insulin sensitivity as the active ingredient, acetic acid, has an antiglycemic effect as it reduces starch digestion &/or delays gastric emptying⁽¹¹⁾. Read more about the other benefits of consuming ACV here.
• Stay Hydrated - Drink at least 2 L of filtered water or spring water each day. Dehydration can increase BGLs, impact kidney functioning, and promote the risk of nerve damage⁽¹²⁾. 

Herbal, Superfood & Supplement Therapy

Please speak to your practitioner to find out which supplements are right for you.

• Chromium Picolinate - Take 200 mcg of Chromium Picolinate 3 times daily with meals. We require chromium, an essential dietary mineral, for insulin to function in the body. As it can often be lacking in our modern diet, supplementation is recommended. Chromium Picolinate is the most easily absorbed form and supplementation of this form has been found to reduce the prevalence of high BGLs (hyperglycemia) and risk of complications⁽¹³⁾.
• Magnesium Chelate - Take 400 mg of magnesium chelate daily. Inadequate dietary intake of magnesium, plus the increase in excretion in urine commonly seen in type 2 diabetes, creates a deficit of this essential mineral at a cellular level. This is a huge issue as it plays a role in the sensitivity of insulin receptors, so when deficient, insulin activity is impaired and insulin resistance is worsened⁽¹⁴⁾. Supplementing magnesium has been found to help improve insulin resistance and reduce inflammation in the body⁽¹⁵⁾.
• Alpha Lipoic Acid (ALA) - Take 300 mg of ALA twice daily on an empty stomach. Alpha-lipoic acid is an antioxidant found in every cell in the body where it helps turn glucose into energy. Supplementation has been found to improve insulin sensitivity and support energy production⁽¹⁶⁾. It also has a powerful antioxidant capacity, so may help those who have pain, burning or numbness in their arms and legs from nerve damage⁽¹⁷⁾.
• Berberine - Take 500 mg Berberine, 2 times daily with meals. Berberine is a naturally occurring plant extract that treats diabetes and other health ailments. It has a long history of medicinal use in Ayurvedic and Chinese medicine. Berberine is found in a wide variety of traditional herbs including, goldenseal and Oregon grape. It has been shown in research to support lowering of blood sugars⁽¹⁸⁾.

Mind/Body

• Daily Exercise - Choose an exercise that you love to do, whether it be walking in nature, riding a bike, or engaging in a social sport! When you exercise, insulin sensitivity is increased so that your cells can use any available insulin to take up glucose during and after the activity. Studies have found that regular exercise helps your insulin to work more efficiently and balances BGLs⁽¹⁹⁾. Remember, start slowly and break up your workouts into 10-minute blocks throughout the day.
• Yoga for Diabetes - Regularly practicing yoga helps to reduce the symptoms of diabetes⁽²⁰⁾. Try starting with this 10 minute hip-opening yoga class here. 

Programs

Ready to make a change but not sure where to start? Take your pick from a range of inspiring programs tailored to your specific goals. Our guided programs include everything from meal plans, guided meditations, sleep, cleansing and more. They'll support and empower you to improve your health and be the best you can be!

Resources

At Food Matters we believe that education is an essential aspect to any healing process. The more we know, the more we are empowered to make change and understand how to decode the messages our bodies are telling us. Here are some suggested resources for you to check out to support you on this journey.

References

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This article is provided for your general information only and is not intended to be a substitute for independent professional advice, particularly medical advice, diagnosis or treatment. You should always seek medical advice from a qualified health practitioner which takes into account your personal circumstances, general health and medical conditions.