Preventing or Reversing Diabetes in Six Simple Steps

Here are top six actions to take for increasing your insulin and leptin sensitivity, thus reducing your chances for developing diabetes—or reversing it if you already have the disease:


Exercise is an absolutely essential factor, and without it, you’re unlikely to get this devastating disease under control. It is one of the fastest and most powerful ways to lower your insulin and leptin resistance.

2. Eliminate Grains and Sugars, Especially Fructose

A large reason for the failure of conventional diabetes treatment over the last 50 years has to do with seriously flawed dietary recommendations. Fructose and grains are largely responsible for your body’s adverse insulin reactions.

You will want to eliminate ALL sugars and grains—even “healthful” grains such as whole, organic or sprouted ones. This means avoiding all breads, pasta, cereals, rice, potatoes, and corn (which is in fact a grain).

You might even need to avoid fruits until your blood sugar is under control.

3. Eat Right for Your Nutritional Type

Exercising and avoiding grains and sugars might not be enough unless you balance your protein, carbohydrate and fat ratios for your specific genetic biochemistry. The first step is finding out your nutritional type, which then gives you information about your optimal protein/carbohydrate/fat ratio.

4. Monitor Your Fasting Insulin Level

This is every bit as important as your fasting blood sugar. You’ll want your fasting insulin level to be between 2 and 4. The higher your level, the worse your insulin sensitivity is.

5.Optimize Your Vitamin D

Interestingly, optimizing your vitamin D levels not only treats type 2 diabetes but as already mentioned, can virtually eliminate your children's risk for type 1 diabetes if you are pregnant. It’s also vital for infants to receive the appropriate amounts of vitamin D in their early years for the same reason.

Ideally, you’ll want to do this by exposing a large amount of your skin to appropriate amounts of sunshine (or a safe tanning bed) on a regular basis, year-round. Your body can safely create up to 20,000 units of vitamin D a day by direct UV exposure. If you are not getting regular sun exposure on large amounts of your skin you may need anywhere from 5 to 20,000 units of oral vitamin D3 per day.

However, if neither of these options is available, you may want to use an oral vitamin D3 supplement. But remember, if you choose to take an oral supplement, it’s essential that you get your level tested regularly by a proficient lab to make sure it’s in the therapeutic range, which is 60 to 80 ng/ml.

6. Probiotics

Your gut is a living ecosystem, full of both good bacteria and bad.

Multiple studies have shown that obese people have different intestinal bacteria than lean people. The more good bacteria you have, the stronger your immune system will be and the better your body will function overall.

Fortunately, optimizing your gut flora is relatively easy. You can reseed your body with good bacteria by eating fermented foods (like natto, raw organic cheese, miso, and cultured vegetables) or by taking a high quality probiotic supplement.

4 Replies

  • some items are impractical and unscientific, such as the role of vitD for Diabetes.

    if you have to cut down on cereals, whole grains, breads,rice and corn, where else will the vegeterian get his calories from?avoiding all fruitsdue to its fructose, is unnecessary.

    measuring fasting insulin regularly from a reliable lab today is neither cost effective nor practical

  • Dear sir

    1. Vitamin D deficiency has been shown to alter insulin synthesis and secretion in both humans and animal models. It has been reported that vitamin D deficiency may predispose to glucose intolerance, altered insulin secretion and type 2 diabetes mellitus. Vitamin D replenishment improves glycaemia and insulin secretion in patients with type 2 diabetes with established hypovitaminosis D, thereby suggesting a role for vitamin D in the pathogenesis of type 2 diabetes mellitus. The presence of vitamin D receptors (VDR) and vitamin D-binding proteins (DBP) in pancreatic tissue and the relationship between certain allelic variations in the VDR and DBP genes with glucose tolerance and insulin secretion have further supported this hypothesis. The mechanism of action of vitamin D in type 2 diabetes is thought to be mediated not only through regulation of plasma calcium levels, which regulate insulin synthesis and secretion, but also through a direct action on pancreatic beta-cell function. Therefore, owing to its increasing relevance, this review focuses on the role of vitamin D in the pathogenesis of type 2 diabetes mellitus.

    study of - Institut de Recerca, Hospital de Santa Creu i Sant Pau, Barcelona, Spain.

    2. You can use a glucomter to monitor your fasting blood glucose level , and i think that will be cost effective and time saving

  • VitD may have some role as you say, but plays a minor role.

    otherwise diabetes should have reverted to normal glycemic levels in those taking vitd supplements,so simple a solution, but unfortunately not true in practice.

    Measuring blood glucose as you agreed indirectly measures insulin, being inversely proportional in diabetics, and so

    not necessary to go for the costly insulin assay.

  • Excellent Mr Health care for all. I agree with you. ONCE we start and practise we will get best result. Thanks. I am approaching this state and finding the ways to reduce the carb to the lowest level being a vegetarian.. Thanks to have given such suggestion.Regards

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