Overview
Although it may seem impossible, it is completely possible to reverse Type 2 Diabetes with the correct lifestyle adjustments, particularly in your diet. Medication aids in blood sugar control, but your kitchen is where the true magic happens. Desi superfoods, which are abundant in India’s rich culinary legacy, not only enhance the taste of our food but also have numerous health benefits. Our traditional foods, which include grains, nuts, and spices, can naturally help manage and even reverse Type 2 Diabetes. Let’s investigate how.
Recognizing the Issue: The Rising Rate of Type 2 Diabetes
Type 2 diabetes is the most common lifestyle-related disease in India, which has seen a dramatic increase in the past few decades. This metabolic disorder has become more prevalent than ever before because to sedentary lifestyles, urban living, high levels of stress, and a growing dependence on processed and fast food.
Insulin resistance, which occurs when your body no longer reacts appropriately to insulin and raises blood sugar levels, is the main characteristic of type 2 diabetes. It can cause problems with the heart, kidneys, nerves, and eyes if it is not treated.
The good news is that type 2 diabetes is not a permanent condition. It can frequently be corrected or controlled without requiring lifetime medication if the proper diet and lifestyle are followed.
Why Do People Get Type 2 Diabetes? Let’s Dissect It
This disease is caused by a number of causes rather than a single cause:
- Poor dietary choices include consuming a lot of processed snacks, refined carbohydrates, and sugary foods.
- Absence of Exercise: Insulin sensitivity is decreased by a sedentary lifestyle.
- Obesity: Particularly the buildup of fat around the abdomen.
- Prolonged Stress: Increases blood sugar by raising cortisol levels.
- Genetics: Although lifestyle still has a significant impact, a family history of diabetes raises risk.
- Sleep disorders: Poor or irregular sleep can have an impact on the health of the metabolism.
The most important lesson? The largest contributor and your most effective recovery tool is your lifestyle.
Management of Diet and Lifestyle: Desi Superfoods That May Help Reverse Diabetes
In addition to being delicious, traditional Indian cuisine has several therapeutic benefits. Let’s examine some of the best desi superfoods that may help control or perhaps reverse diabetes naturally:
- Fenugreek seeds, or methi
Soluble fiber, which slows down digestion and the absorption of carbohydrates, is abundant in these bitter seeds and helps control blood sugar. Insulin function can be improved by soaking them overnight and consuming the water without food.
- Bitter Gourd, or Karela
Charantin, which is found in karela, lowers blood sugar. It is a vegetable that is good for people with diabetes because of its natural insulin-like ingredients. It’s a potent blood sugar regulator, whether you juice it or cook it the old-fashioned way.
- Indian Blackberry, or Jamun
Jamun lowers blood sugar levels and aids in the conversion of carbohydrates into energy. It is well known that both the fruit and its seeds, when ground into a powder, promote insulin action.
- Indian gooseberry, or amla
Amla supports the pancreas and increases insulin release since it is high in antioxidants and vitamin C. It also aids in regulating post-meal blood sugar increases.
- Dalchini, or cinnamon
Insulin sensitivity may be enhanced by this aromatic spice. To help balance blood sugar, add a pinch to your tea or smoothie.
- Haldi, or turmeric
Curcumin, the main ingredient in turmeric, reduces inflammation and enhances insulin function. It also aids in avoiding consequences like inflammation and nerve damage brought on by elevated blood sugar.
- Complete Grains: Barley, Brown Rice, and Millets
Sugar is raised by refined carbohydrates. Make the switch to traditional grains like barley, jowar, bajra, and ragi, which are high in fiber and help to stabilize blood sugar levels while keeping you feeling fuller for longer.
- Curry Gets Out
Curry leaves slow down the breakdown of starch to glucose, which lowers blood sugar. Every day, chew five to six fresh leaves or add them to sabzis and dals to temper them.
- Moringa drumstick
Moringa leaves lower blood sugar levels and are rich in antioxidants. Consume them as a powder with water or add them to soups.
- Alsi flaxseeds
Omega-3 and lignans, which are abundant in flaxseeds, aid in the reduction of insulin resistance. You can incorporate ground flaxseed into your curd, smoothies, or rotis.
Professional Advice & Frequently Asked Questions
- Is it possible to reverse Type 2 Diabetes solely by diet?
Yes, with regular dietary adjustments and lifestyle enhancements, many people have effectively reversed their diabetes. But before cutting back on or stopping any medicine, always get your doctor’s approval.
- What is the duration required to observe results?
It varies, but some people see benefits in three to six months. The more consistently you work, the better the outcomes will be.
- Must I abstain from all carbs?
Absolutely not. Steer clear of processed flours and sweets and go for complex carbohydrates like whole grains. The key is balance.
- Which frying oil is best?
Refined oils are inferior to cold-pressed oils, such as mustard oil, coconut oil, or ghee (in moderation).
- Is it beneficial to fast intermittently?
Indeed, it can lower fasting blood sugar and increase insulin sensitivity. Begin gradually and with supervision.
- Do I require any supplements?
Not all the time. The majority of nutrients are found in diet. However, taking supplements could be beneficial if you’re lacking in vitamin D, vitamin B12, or magnesium.
In conclusion
The key to reversing type 2 diabetes is nutrition, not restriction. You can take charge of your health, lessen your reliance on medications, and live a healthier, more active life by going back to our roots and embracing the power of desi superfoods. You may create a sustainable plan that works by combining these nutrients with regular exercise, stress reduction, and adequate sleep.
Keep in mind that your plate might be your medicine and your kitchen your pharmacy.