Diabetes reversal is the process of returning elevated glucose to the normal range.
By Vaishnavi Parashar: Diabetes is considered reversed when the HbA1c (average blood sugar levels of the last three months) lowers to 6.5% without relying on medicine. Insulin-dependent diabetes mellitus (Type 1 diabetes), LADA (latent autoimmune diabetes of adulthood), and pancreatic diabetes are irreversible while non-insulin-dependent diabetes mellitus (Type 2 diabetes) is reversible.
Type 2 diabetes is a condition in which the body either does not make sufficient insulin (glucose-carrying hormone) or the cells do not respond to the insulin. In the absence of adequate insulin, glucose accumulates in the bloodstream instead of entering the cells, leading to elevated blood glucose levels.
Type 2 diabetes is incurable, but the blood glucose levels of individuals can either return to the non-diabetes range (complete remission) or the pre-diabetes range (partial remission). Remission is a temporary improvement in symptoms of a disease.
Type 2 diabetes is seen in people over 40 years of age, the overweight population, or those with a family history. However, the cases of Type 2 diabetes have increased in the young population in the last ten years because of an unhealthy and sedentary lifestyle.
People with Type 2 diabetes can achieve remission through healthy lifestyle modification and losing weight. Diabetes reversal also depends on the diagnosis. People recently diagnosed with diabetes are more likely to reverse the disease healthily.
Excess weight can increase insulin resistance. A reduction of 7-10% of body weight can improve blood sugar levels as cells respond better to the insulin produced. Dietary changes include reducing daily calorie intake moderately and having complex carbohydrates such as whole grains, legumes, brown rice, quinoa, and oats. Choose healthy fats to lower inflammation (fish like salmon, herringbone, and tuna, nuts such as walnuts and almonds, and seeds like chia, pumpkin, and flax).
Have a variety of seasonal and fresh vegetables and fruits since they’re rich in fibre and antioxidants. Restrict saturated fats (high-fat dairy and red meat products), and opt for lean protein sources such as eggs, poultry, fish, and soy. Limit the consumption of alcohol and refined sugar found in packaged fruit juices, bakery, and confectionery items, and limit the intake of salt, wheat, and maida.
Avoid a sedentary lifestyle and invest time in physical activities so that insulin can perform its function. Exercise at least 3-4 times a week, or walk for 45 minutes every day. Doctors recommend bariatric surgery for people with a high BMI (body mass index) to manage high blood sugar levels and avoid serious health complications.
India Today spoke to Lavleen Kaur, Nutritionist, Diet Insight, nutrition, and wellness clinic to find out about the ways that can reverse diabetes.
HOW TO REVERSE DIABETES?
The most important step is to determine whether we are eating a well-balanced and colourful diet. A colourful diet does not consist of artificially flavoured foods, but rather includes:
Protein: Moreover, a wholesome diet should also include protein which can be obtained from various food sources, such as beans, eggs, chicken, peas, legumes, lentils, tofu, nuts, and seeds, which will help stabilize your sugar level.
Spices: Diabetic individuals benefit most from Indian spices. Include cinnamon, for example, in your diet. To ensure that the antioxidant benefits of cinnamon are not lost, it is preferable to serve it as a garnish on top of warm water rather than boiling it.
Complex carbs: Complex carbohydrates include whole grains such as millet. When making chapatis, remember to utilize one kind of flour at a time rather than multi-grain to promote optimal zinc and iron absorption. Both simple and complex carbohydrates are converted to glucose (blood sugar) and used as energy in the body, but complex carbs contain fibre, vitamins, and minerals, and they take longer to digest – which means they have less of an immediate impact on blood sugar, causing it to rise more slowly.
Move: Aside from diet, you also need to pay attention to your exercise routine. Only eating right but leading a sedentary lifestyle won’t help you reverse diabetes from its root cause.
As a result, we require 30-40 minutes of physical activity every day, whether it be through yoga, aerobics, or strength training. It's critical to get moving! So, remember to incorporate activity into your everyday routine. Only working out for some time and then being sedentary for the rest of the day won’t help. You need to ensure you don’t sit in one place for prolonged hours.
The longer you sit in one place, the more your insulin resistance will increase in the body. That’s why it’s recommended to move every 30-40 minutes as it will make sure that your insulin level stays maintained.
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