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  • Writer's pictureDr Gi Ming Chan

November is Diabetes Awareness Month

Natural Ways to Lower Blood Sugar & Decrease Need for Insulin

Diet is the first essential to an optimal treatment. Opt for organic and non genetically modified organisms (GMOs) foods. Eat a low carb diet, and avoid all grains. Eat plenty of vegetables and berries.

Onions and garlic are great!! They help the immune system, keep the gut healthier, provide sulfur to help with liver detoxification and lower glucose levels. Other beneficial spices include turmeric, cinnamon and basil.

Foods high in omega-3 such as green leafy vegetables, olive oil, avocado, walnuts, organic grass-fed and grass-finished meats, organic eggs, oily fish, flax and chia seeds. Omega-3 oils reduce insulin resistance, inflammation, depression, anxiety, pain and stiffness.

The benefits of fiber: reduces appetite, enhances satiety, lowers post meal glucose levels and helps increase beneficial bacteria in the intestines.

Sugars to avoid: sucrose, glucose, fructose, dextrose, maltose, corn syrup, high fructose corn syrup, honey, maple syrup, brown rice syrup, barley malt syrup, evaporated cane juice, organic cane juice, turbinado sugar, brown sugar, raw sugar, coconut sugar and agave.

The acceptable sugars are stevia and sugar alcohols such as xylitol and erythritol.

Best Exercise for Diabetes

One of the best exercises for diabetes is resistance exercise which is also known as strength training or weight training. Resistance exercise uses weights to push a muscle group to its level of fatigue. Muscles contract against an external resistance, which increases their strength, tone, mass and endurance. The benefits of resistance exercise are:

  • Burns 19x more glucose than aerobic exercise!

  • Builds bone

  • Increases metabolic rate

  • Creates more insulin receptors on muscles, making them more insulin sensitive

  • Helps burn free fatty acids

  • Lower glucose both immediately and long term

Factors that Contribute a Person to Become Insulin Resistant, Increasing the Risk for Type 2 Diabetes

  • Genetics and ethnicity

  • Overeating

  • Central obesity

  • Nutritional deficiencies

  • Lack of exercise

  • Hormone imbalances

  • Increased saturated fat and increased refined carbohydrates

  • Dysbiosis

  • Gestational diabetes

  • Chronic Hepatitis C

  • Environmental toxicity

  • Lack of sleep and sleep apnea

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