TO YOUR HEALTH
Reversing Type 2 Diabetes... ...continued from page 17
• Low glycemic
fruit, like cher- ries, grapefruit, apples, pears,
*OXWHQDQGSURFHVVHGJUDLQV 6LPSOHSURFHVVHGJOXWHQFRQ - taining grains such as wheat, barley, oats, and rye contain large amounts of carbohydrates that are broken down into sugar within RQO\ D IHZPLQXWHV RI FRQVXPSWLRQ *OXWHQ FDQ FDXVH LQWHVWLQDO LQ - ÀDPPDWLRQZKLFKD̆HFWVKRUPRQHVOLNHFRUWLVRODQGOHSWLQDQGFDQ OHDG WR VSLNHV LQ EORRG VXJDU 'HSHQGLQJ RQ VHYHULW\ RI GLDEHWHV RU hypoglycemia, all grains can be removed, or small amounts of ancient sprouted grains can be allowed. 'DLU\ 6WD\DZD\ IURPFRQYHQWLRQDOPLONZKLFKFDQFDXVH LQ - ÀDPPDWLRQVLPLODUWRJOXWHQSURGXFWV8VHJRDWVKHHSRU$PLONLQ - stead. Wisely chosen dairy can, however, be a great source of protein. $OFRKRO Alcohol can dangerously increase blood sugar and cause liver degeneration. $FKLHYLQJDQGPDLQWDLQLQJDKHDOWK\ZHLJKWLVJRLQJWRPHDQGL̆HU - HQWWKLQJVWRHDFKLQGLYLGXDOVRLW¶VLPSRUWDQWWRZRUNZLWKDKHDOWK professional to identify your issues and your health targets. Along with regulating diet, there are additional strategies to adopt, such as establishing the amount of daily calories your body needs, and follow- ing it. Use one of several available free calorie-counting apps to help with monitoring and tracking. 1H[WIRFXVRQKHDOWK\HDWLQJURXWLQHV:DWFKSRUWLRQVL]HVDWPHDOV DQGFRQVLGHUXVLQJDQDSSOLNH0\)LWQHVV3DORU)DW6HFUHWWRDVVLVW with tracking. Try to eat some kind of protein with each meal, or even nuts, which will slow down sugar ingestion, keep blood glucose from ULVLQJDQGVWDYHR̆KXQJHU$QGZRUNWRLQFOXGHPRUHRIWKHIROORZLQJ food groups: $OOOHDQSURWHLQ OHDQEHHIWXUNH\¿VKDQGFKLFNHQDVZHOODVULFH and pea protein powders, other lean meats and seafood. • Fresh vegetables; cooked vegetables for starch
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34—PATHWAYS—Winter 21-22
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