Aston-Clinic-London-Logo
Book Appointment

HEALTH ADVICE

October 24, 2024

How to Reverse Diabetes Type 2

By Laurie Melrose-Doering, Osteopath & Applied Kinesiologist

TOPICS IN THE POST

  • Nutrition

Recent Post

Diabetes has become a global health crisis, often referred to as the biggest epidemic of the 21st century. The numbers are staggering; over 420 million people worldwide currently have diabetes, a staggering four-fold increase in just two decades. Experts predict this trend will continue, with an estimated 642 million people, or one in ten, diagnosed with diabetes by 2040.

 

Ordinarily, your body and brain rely on sugar as their primary fuel source. However, excessive sugar in the bloodstream can lead to serious health issues, even death.

 

Both type 1 and type 2 diabetes result in decreased insulin production, leading to symptoms such as increased thirst, frequent urination, weight fluctuations, fatigue, and blurred vision.

 

Despite the challenges posed by diabetes, individuals need not feel overwhelmed or fearful indefinitely. With proactive management, people with diabetes (and many more with pre-diabetes or undiagnosed cases) can take charge of their health.

 

Numerous type 2 diabetics have demonstrated that the condition can be reversed, sometimes within a month. Additionally, type 1 diabetics can significantly reduce their reliance on insulin and minimise associated risks.

 

To effectively manage blood sugar levels and regain control over diabetes, consider the following top five factors:

1. Weight Management

  • Prevalence of Weight Loss in Diabetes Management:

    Many people who have successfully managed type 2 diabetes through various diets have experienced significant weight loss, despite the confusion caused by conflicting dietary advice—ranging from carbohydrate intake guidelines to fasting.

 

  • Obesity and Diabetes Risk:

    Obesity is the primary risk factor for type 2 diabetes. Even those who do not appear overweight may carry dangerous levels of internal fat around their vital organs.

 

  • Intermittent fasting:

    Michael Mosley, a doctor and TV presenter, diagnosed with type 2 diabetes in 2012, chose to manage his condition through intermittent fasting instead of medication. By consuming only 600 calories on two days a week and eating normally for the other five days, he created the “5:2 diet”. This regimen led to a 20-pound weight loss and reversed his diabetes in less than 12 weeks. It’s important to note that patients should discuss diets such as intermittent fasting with their doctor, nutritionist, or herbalist, as extreme dieting may not be suitable for everyone.

 

  • Impact of The Fast Diet:

    Mosley’s book, “The Fast Diet,” published in 2012, explores the science of intermittent fasting and has assisted thousands in overcoming diabetes.

 

  • Newcastle University Research:

    Researchers at Newcastle University have found that short-term, calorie-restricted diets (about 800 calories per day) effectively reduce internal fat around critical organs like the liver and pancreas. This reduction helps improve insulin production and regulate blood sugar levels, allowing individuals to discontinue diabetes medications.

 

  • Study Findings on Diabetes Reversal:

    In a study by Professor Roy Taylor, 30 participants with long-term type 2 diabetes underwent a strict low-calorie diet (no more than 700 calories per day). They lost an average of 31 pounds over eight weeks, with none regaining weight in the following six months. Notably, twelve participants, all diagnosed with diabetes for less than 10 years, reversed their condition during the diet and remained diabetes-free six months later.

 

  • Concept of Personal Fat Threshold:

    Despite significant weight loss, the study participants remained obese, supporting the theory of a personal fat threshold. According to Professor Taylor, exceeding one’s personal weight tolerance can trigger diabetes, but returning below that threshold can restore normal metabolic function.

2. Dietary Changes:

The most effective diabetes management stories often involve significant dietary changes that help in reducing caloric intake.

 

  • Mediterranean Diet Approach:

    Michael Mosley promotes a Mediterranean style diet that excludes junk food and significantly reduces carbohydrate intake from sources like bread and pasta. It emphasises increased consumption of vegetables, proteins, and healthy fats from sources such as nuts, butter, live yoghurt, avocados, and olive oil.

 

  • Low-Carbohydrate Diet:

    Sarah Hallberg, a medical professor and obesity expert at Indiana University, advocates for a low-carb, high-fat diet. In her widely viewed TED talk, she criticises conventional dietary advice given to diabetics, highlighting that traditional high-carb diets exacerbate the issue of diabetes, which she describes as a state of “carbohydrate toxicity” leading to insulin resistance.

 

  • Hallberg’s Dietary Recommendations:

    Avoid products labelled ‘lite’ or ‘low-fat’. Eliminate grains, potatoes, and sugar. Focus on consuming unprocessed, real foods that are typically not packaged.

 

  • Swedish Research on Fat Intake:

    Researchers at Lund University in Sweden conducted a study over 14 years with 26,930 participants, aged 45 to 74. They found that the type of fats consumed is more critical than the total fat intake. High consumption of high-fat dairy products was linked to a 23% lower risk of developing type 2 diabetes, whereas high meat intake was associated with an increased risk of diabetes.

 

  • Effect of Meat on Diabetes Risk:

    In the same Swedish study, high-fat meats increased diabetes risk by 9%, and low-fat meats increased the risk by 24%, suggesting that fat may not be the primary issue in the meat-diabetes link.

 

  • Success of Raw Vegan Diets:

    Some diabetics achieve positive outcomes on raw vegan diets, which exclude meats and creams but include nuts, seeds, and avocados, while still eliminating most carbohydrates like pasta, breads, rice, and potatoes. The documentary “Simply Raw” showcases six diabetics who followed a raw vegan diet for 30 days, experiencing significant reductions in blood sugar levels and medication needs, with one participant reversing a type 1 diabetes diagnosis.

3. Link Between Diabetes and Inflammation:

Diabetes, both type 1 and type 2, is associated with an overactive immune system that produces excessive inflammation. This is supported by numerous studies that connect diabetes with elevated levels of inflammatory cytokines, proteins that regulate inflammation.

 

  • Benefits of a Food Journal:

    To identify personal dietary triggers that exacerbate inflammation, maintaining a food journal can be beneficial. This allows for tracking and correlating specific foods with any adverse symptoms experienced.

 

  • Common Inflammatory Foods to Avoid:

 

  • Refined Sugars:

    Including white sugar, brown sugar, corn syrup, fructose syrup, as well as natural sweeteners like juices, raw honey, and maple syrup. These sugars can cause blood sugar spikes, leading to insulin deficits. Elevated blood sugar levels stimulate the production of free radicals, which damage cells and trigger inflammatory responses.

 

  • Trans Fats:

    Found predominantly in processed foods, trans fats are created through industrial processes involving high heat and pressure to prolong shelf life and enhance flavour stability in products like bread, cookies, margarine, and sauces. Studies have shown that trans fats promote inflammation and disrupt glucose metabolism.

 

  • Gluten and Casein:

    Both gluten, found in wheat and other grains, and casein, present in conventional cow’s milk, have been linked to intestinal inflammation. Many individuals report rapid weight loss or a reduction in symptoms upon eliminating these ingredients. Gluten and casein intolerance can also lead to systemic inflammation, which might manifest in various ways, including fatigue and skin rashes. Notably, cardiologist William Davis, author of “Wheat Belly,” highlights a case where a 12-year-old with type 1 diabetes was able to stop using insulin after switching to a gluten-free, low-carb diet.

 

  • Artificial Sweeteners Concerns:

     Despite common advice for diabetics to use ‘diet’ products containing artificial sweeteners like aspartame, research has consistently shown potential negative effects. These include associations with weight gain, insulin resistance, and heart disease in humans. Furthermore, animal studies suggest that aspartame-induced insulin resistance could impair cognitive functions such as learning and memory.

4. The Role of Gut Microbiome

Researchers have identified a significant protective role of ‘good’ bacteria in the gut against type 2 diabetes. A specific substance, indolepropionic acid, produced by intestinal bacteria, enhances insulin production by the pancreas and helps regulate blood sugar levels. This discovery was made by the University of Eastern Finland during a study that tracked overweight individuals over 15 years. Those who did not develop diabetes had higher levels of this acid, commonly associated with diets rich in whole grains, fibre, and low in saturated fats.

 

  • Antibiotic Use and Diabetes Risk:

     A study from the University of Copenhagen linked antibiotic use to a 1.5 times increased risk of diabetes, analysing the medical records of almost all type 2 diabetics in Denmark. The risk was slightly higher with narrow-spectrum antibiotics than with broad-spectrum ones, and a cumulative effect was observed with multiple antibiotic treatments.

 

  • Microbiome Diversity and Type 1 Diabetes:

    Additional research indicates children with type 1 diabetes tend to have 25% less diversity in their gut microbiome compared to non-diabetic children, including an overrepresentation of certain pathogenic bacteria like Ruminococcus and Streptococcus species.

 

  • Probiotic Therapies:

    The link between the microbiome and diabetes has spurred interest in probiotic therapies. A review of 17 randomised controlled trials by Chinese researchers found that probiotics can moderately improve insulin resistance, suggesting a potential therapeutic avenue.

 

  • Innovations in Probiotic Treatment:

    At Cornell University, researchers found that diabetic rats fed probiotics engineered to produce a human protein saw their intestinal cells transform into cells mimicking pancreatic ones, increasing insulin production and reducing blood glucose levels by up to 30%. While such engineered probiotics are not yet ready for human use, they indicate the potential for future treatments.

 

  • Natural Probiotic Intake:

    Despite the futuristic potential of engineered probiotics, diabetics are encouraged to consume natural probiotics found in foods like yoghurt, kefir, sauerkraut, kimchi, and other fermented products to enrich their gut microbiome and potentially aid in diabetes management.

5. The Role of Vitamin D

A growing body of research indicates that vitamin D, synthesised by our skin when exposed to sunlight, plays a crucial role in managing both type 1 and type 2 diabetes. A 2016 study involving 141 children with type 1 diabetes found that lower vitamin D levels were associated with poorer blood sugar control and higher insulin requirements. However, these children showed metabolic improvement after receiving vitamin D supplements.

 

  • Vitamin D Supplementation as Additional Therapy:

    Italian paediatric researchers from the 2016 study advocate for vitamin D supplementation as a beneficial adjunct therapy for enhancing glycaemic control in diabetic patients.

 

  • Preventive Potential Against Type 1 Diabetes:

    Research from Harvard suggests that high levels of vitamin D in the blood can significantly reduce the risk of developing type 1 diabetes. The study found that individuals with the highest vitamin D levels had a 50% lower risk of developing the disease compared to those with the lowest levels.

 

  • Sources of Vitamin D:

    While the most abundant source of vitamin D is sunlight exposure, it can also be obtained from dietary sources such as fish and dairy products. The simplicity of this intervention, as noted by lead researcher Kassandra Munger, highlights its potential in preventing serious diseases like type 1 diabetes.

 

  • 2015 Study on Vitamin D3 Supplementation:

    Another study in 2015 measured vitamin D and HbA1C levels (a marker of long-term blood sugar control) in children with type 1 diabetes. Those deficient in vitamin D were treated with a high dose of vitamin D3 and a calcium supplement. After three months, these children exhibited significant reductions in blood sugar levels, leading researchers to conclude that vitamin D3 supplementation can effectively improve HbA1C levels in patients with type 1 diabetes and vitamin D deficiency.

Understanding Type 1 and Type 2 Diabetes

Type 1 Diabetes:

An autoimmune disorder where the immune system attacks the insulin-producing beta cells in the pancreas. This type is influenced by genetic predisposition and environmental factors such as early exposure to cow’s milk, caesarean birth, and other triggers.

 

Type 2 Diabetes:

A metabolic disorder resulting from lifestyle factors such as poor diet and stress, which lead to insulin resistance and increased inflammation

Dietary Supplements for Diabetes Management

  • Magnesium:

    Essential for insulin sensitivity and glucose regulation, with a deficiency linked to increased diabetes risk. Magnesium can be obtained through diet or supplements (250 to 600 mg daily).

 

  • Dark Chocolate:

    Surprisingly beneficial in moderate amounts, linked to lower insulin resistance and protective effects against type 2 diabetes.

 

  • Nigella Sativa (Black Cumin Seed):

    Traditional remedy shown to significantly improve glucose control in type 2 diabetes patients with daily doses of 500 mg four times.

 

  • Cinnamon:

    Supports blood sugar control and can benefit individuals with prediabetes or metabolic syndrome. It can be consumed as food or in supplement form (up to 3,000 mg daily).

 

  • Chromium:

    Helps regulate blood sugar by enhancing insulin’s effectiveness. Found in foods like broccoli and nuts or as a supplement, but daily intake should not exceed 1,000 mcg due to potential toxicity.

FEATURED TOPICS

By Laurie Melrose-Doering, Osteopath & Applied Kinesiologist

Request Appointment

References

 

 

 

 

 

 

 

  • Zippe, C., et al. (2015). Effects of vitamin D3 and calcium supplementation on glycemic control in children and adolescents with type 1 diabetes mellitus: a randomized controlled trial.https://rb.gy/177a0r

 

 

 

  • Elliott, A. (Director). (2009). Simply Raw [Documentary]. Victoria, Australia: Phoenix Distribution.

TOPICS IN THE POST

  • Nutrition
  • Find us on
Facebook Instagram Linkedin
Book Appointment
  • Join our newsletter
  • 2024 Aston Clinic London. All rights reserved.