Hello, today I am going to give you the complete ‘9-Step Guide’ that not only tackles diabetes but restores health and help you in living a better life. It is the best natural cure for diabetes that you will find on the internet.
Why does it work?
Because it is inspired by the principles of holistic wellness in which you will be fixing your insulin resistance as opposed to controlling it.
It doesn’t matter if you are looking for education, manage or reverse diabetes, this ‘9-Step Guide’ is going to be the best natural cure for diabetes you have ever tried before.
Diabetes is the symptom of the poor lifestyle, and it is a clear sign that the body is highly dysfunction. This is why you need to regain your health by putting your body in its natural habitat where healthy diet, exercise, proper nutrients, peaceful sleep, and other healthy habits become a norm.
This “9-Step Guide” can help you in achieving that.
Who Am I?
I am Maria Santos, and I am a healthy life coach, holistic wellness activist, and a diabetes lifestyle educator.
I work on increasing the awareness about day-to-day habits such as diet, exercise, sleep, and stress because I feel that almost all chronic conditions are the result of same causes such as poor diet, lack of exercise, improper sleeping and unmanaged stress.
I helped many people in reversing their diabetes and improving their overall wellness using the steps that I am going to share in this “9-Step Guide.”
It doesn’t matter if you are dietitian, holistic health enthusiasts, nutritionist, diabetes specialist, or a diabetes sufferer, or a healthy person, you can take help from this guide to improve your life.
Step 1 – Eat Unprocessed Foods:
The first step of this natural cure for diabetes is to eat unprocessed foods and avoid all processed foods.
What Are Unprocessed Foods?
Unprocessed foods are those that contain all their edible parts — these foods also known as whole foods because they are whole just as they exist naturally.
For example, unprocessed plant foods retain all edible parts. And as a result, they provide wholesome nutrition that body needs to improve insulin function, and when insulin is highly sensitive, it can manage blood sugar properly.
Grains are the starchy carbohydrates, and unprocessed grains contain three edible layers that are bran (the outer layer), Endosperm (the middle layer), and germ (small piece inside the grain).
All these edible layers are dense in nutrients:
- Bran contains fiber, B-vitamin, antioxidant, and Phytonutrients.
- The endosperm contains starch, protein, and vitamins
- The germ contains vitamins, starch, antioxidants, phytonutrients, and fats.
Here is the list of grains that you can include in your diet. Remember, variety is important, so make sure you include as many grains as possible in your diet.
As you enjoy eating these grains, make sure you select grains that are unprocessed and chewy whole grain.
List of grains
Legumes, Nuts and Seeds
When we talk about unprocessed legumes, nuts and seeds then it means we have to eat them with their edible skins on.
List Of Legumes, Nuts, and Seeds:
|Mung beans||Hazelnuts||Pine nuts|
|Kidney beans||Pecans||Pumpkin seeds|
|Cowpeas||Sunflower seeds||Black eye beans|
When including these foods in your diet, then make sure you follow the rules. Don’t remove the skin if it is edible.
Non-starchy Fruits and Vegetables:
Eating lots of non-starchy fruits and vegetable is very helpful in improving insulin sensitivity. But eating processed fruits and vegetables has an opposite effect on insulin behavior.
Unprocessed and Unrefined Non-Starchy Fruits:
These are the fruits that contain edible skin and seeds. They must be eaten in their natural state.
When it comes to juice then remember, even if juice is 100% pure then still it is processed and should be avoided.
Also, don’t cook fruits. Avoid fruit jellies as they have an extra sugar content that needs to be avoided.
Unprocessed and Unrefined Non-Starchy Vegetables:
In simple words, these are the type of vegetables that don’t have starch. Example of such vegetables are, okra, cucumber, and leafy vegetable kale, and spinach.
Cucumber should be eaten without peeling off the skin as the cucumber’s skin contains a lot of fiber.
It is good to reduce vegetable smoothies and eat vegetables in their raw form.
Also, don’t overcook vegetables as overcooking vegetables can quickly lose their nutritional content.
Ladyfinger okra has some amazing health benefits, and it contains some diabetes-fighting properties. Even a study published in the Jilin Medical Journal that found eating okra regularly can minimize the signs of kidney damage in people with diabetes.
So, this “9-Step Guide” recommends eating foods that come straight from the earth before anything has done to it. These kinds of foods get insulin function to work very well.
Step 2 – Plant Centered Diet:
Step two of this natural cure for diabetes is including more unprocessed plant foods in your diet. This step will highlight the importance of having a plant-centered diet and why you should avoid a meat-centered diet.
Studies showed that nations that have a plant-centered diet are the healthiest than other nations, and they have a low incidence of diabetes as well.
Nations that have a meat-centered diet have numerous incidence of life-threating diseases such as stroke, high blood pressure, cancer, etc.
This is because the meat is the source of many harmful compounds in which ‘heme iron’ is one of them. Heme iron creates toxic compounds that stop cells and tissues from working properly.
Now diabetes is a serious risk itself, so it is essential to avoid meat at all cost to prevent heart attack and stroke.
Legumes: Healthy Substitutes For Meat
I always recommend eating a variety of legumes because legumes can reduce the risk of any disease.
Legumes contain incomplete proteins. This is why you should combine legumes with grains, nuts, and seeds to provide complete protein to your body.
Grains, nuts, and seeds are rich in amino acid as well. You should get amino from different foods to form a complete protein.
Amino acids are the building blocks to the creation of protein.
Legumes are also rich in B Vitamins. Vitamin B, particularly B9 and B6, are effective in reducing Homocysteine amino acid. Homocysteine is a common amino acid in the blood that comes from meat, and it linked to the early development of heart diseases.
Legumes have a huge role in reducing the risk of heart diseases.
Another reason to add legumes in your diet is that they act as probiotics. Probiotics are essential for creating a nurturing environment for good bacteria that help in improving insulin function.
Eat Rainbow, Try Tamarind
Now I am going to tell you the importance of eating the rainbow and also tell you the health benefits of tamarind.
By having vegetables and fruits of different colors allows you to obtain a variety of insulin enhancing nutrients.
Having vegetables and fruits allow you to have a unique mix of nutrients that is beneficial for improving insulin function in the blood.
You should include vegetables and fruits that are green, yellow, orange, purple, and blue. And you should include foods that are in white and brown color.
Now let talk about tamarind.
Tamarind is the sweet and sour fruit that is rich in nutrients that help in reversing diabetes.
Tartaric Acid is a vital nutrient found in tamarind. This tartaric acid is rich in antioxidants because it improves the body’s ability to use insulin and protect the body from different diseases. Tamarind keeps arteries healthy, that is a huge advantage.
Attributes Of A Good Plant-Based Diet
The most critical attribute of a Plant-based diet is that an excellent plant-based diet should contain a variety of antioxidants along with vitamins and several other nutrients.
These minerals, vitamins, and nutrients work collectively and help in improving the body’s ability to use insulin.
I always recommend treating diabetes by targeting its root causes so keeping inflammation under control should be your number one priority, and it is possible with a plant-based diet.
Step 3 – Probiotics:
The third step takes an in-depth look at probiotics in a diet to determine the body’s ability to use insulin.
Instead of restricting sources to only one source of probiotics, you need to get these nutrients from multiple sources.
Probiotics are vital for maintaining a healthy gut, and this is the key element for function and sustainable blood sugar control.
This section again stresses the importance of using plant-based diet to fight diabetes because a diet rich in unprocessed plant foods create an environment in which healthy bacteria multiply and function optimally.
Ok let’s start…
Probiotics promote Vitamin K that strengthens the cardiovascular function by keeping proper blood flow into the body. This results in minimizing the complication for the people who have diabetes.
Probiotics work as a nutrient booster, and they improve body’s ability to absorb nutrient. A diet contains of probiotics from different healthy foods is best for absorption.
Probiotics are also useful in countering insulin resistance, an underlying cause of type 2 diabetes. They help the body to control blood sugar sustainably.
Probiotics target the root cause of diabetes, especially if it comes from plant-based foods.
However, Probiotics can come from the plant as well as dairy sources.
- Kombucha Tea – fermented tea.
- Natto – fermented soybeans
- Tempeh – fermented soybeans
- Miso – fermented soybeans mixed with barley
- Kim chi – spicy fermented cabbage
- Sauerkraut – fermented cabbage
- Cultured or fermented milk like cultured kefir milk
- Plain yogurt
- Unprocessed cheese such as cheddar, Gouda, and Swiss
- Raw dairy products
Even if you are selecting plant-based probiotics then still you have to select the food because some foods have unhealthy probiotics.
It is good to select plain/unflavored dairy probiotic sources. Plain Greek Yogurt is a good example.
Here is what you should avoid:
- Flavored yogurt; it has added sugar
- Processed cheese like American cheese
Whenever we talk about Probiotics, it is important to talk about prebiotics. Prebiotics nurture healthy bacteria. This means Prebiotics act as food for Probiotics as well as help them grow.
Fiber and naturally occurring sugar in whole foods contain nutrients that nurture friendly bacteria. That’s why, the more unprocessed food diet contains, the more gut becomes a favorable place for friendly bacteria.
Some of the great example of plant-based foods that make great probiotics are:
- Whole grain oats
Step 4 – Healthy Fats:
This fourth step of a natural cure for diabetes includes healthy fats in your diet while avoiding unhealthy fats.
Fats are one of the essential macronutrients that the body needs in regulating blood sugar and achieving optimum health. But there are good fats and bad fats.
- Good fats are vital for controlling blood sugar
- Bad fats are known to have an adverse effect on blood sugar.
I like to start with bad fats:
The first on this list is,
Partially Hydrogenated Fats
Margarine is the perfect example of partially hydrogenated fat.
Partially Hydrogenated Fat is formed when liquid oil is chemically altered by adding hydrogen so that fats change from liquid to semi-solid. During this transformation, fats known as Trans fats are formed. These are the worst kind of fats for the human body. Besides increasing bad cholesterol, Trans fats reduce good cholesterol.
Another problem with Trans fat is that they cause systemic inflammation. They also increase harmful blood fats known as triglycerides.
With such a harmful effect on cholesterol levels, it becomes difficult for the body to use insulin properly. Health complications related to heart disease becomes more likely.
Trans fats are in all those foods that use hydrogenated fat as an ingredient. Such foods are: cake, biscuit, cookies, photo chips, and deep-fried foods should be avoided at all cost.
Fully Hydrogenated Fats:
Another type of fat you have to avoid if you want to defeat diabetes is fully hydrogenated fats.
While partially hydrogenated fats involve transforming liquid to semi solid-state, fully hydrogenated fats transform from liquid to solid or waxy state.
Fully hydrogenated Fats don’t contain trans fats but still, they are harmful because once fat goes into this process, it becomes saturated fat that increases bad cholesterol.
Both partially and fully hydrogenated fats are difficult to digest. They don’t break down into simpler substances easily.
Animal-Based Saturated Fat:
This is another type of fats that need to be avoided. Some examples of such fats are butter, meat, and chicken fats. The reason they are bad is they increase bad cholesterol. An Unbalance cholesterol level makes it difficult for the body to regulate sugar.
However, fats from eating eggs and dairy products are acceptable. There are a few nutritional benefits of eating eggs and dairy products. Fats in these foods needed for the absorption of nutrients like vitamins A, D, K, and E.
Extracted Vegetable Oil:
The extracted vegetable oil is not so healthy as well. Some examples of these oils are sunflower seed oil and soybean oil. The problem with these extracted vegetable oils is they lower bad and good cholesterol as well. This effect is due to the high content of Omega 6 while lacking in Omega 3.
This nutritional profile of extracted vegetable oil also increases systemic inflammation.
Previously known to be healthy due to the high amount of monounsaturated fat is not healthy.
Based on the recent study, what makes canola oil unhealthy is the method of extraction. So, I don’t recommend this oil.
Healthy fats play a crucial role in defeating diabetes and diseases in general. They balance cholesterol, reduces inflammation, and promote healthy digestion.
So these are some of the healthy fats you should include in your diet.
These are found in extra virgin olive oil, peanuts, avocado, nuts, and seeds. They reduce not only bad cholesterol but also increases good cholesterol.
You can have omega-3 fats by eating flax seeds, chia seeds, walnuts, leafy green, and low-mercury fish. Omega-3 is also known to have potent anti-inflammatory properties.
Another impressive benefit of Omega-3 is they are extremely beneficial for brain functions, especially with regards to cognitive health. This is another valuable benefit of Omega-3 considering that diabetes poses a severe risk to cognitive decline.
Plant-Based Saturated Fats:
Plant-based saturated fats contain some amazing diabetes-fighting properties. For many years, saturated fats either plant or animal believed to be bad for health.
However, recent research showed that saturated fats from an animal are unhealthy while plant-based saturated fat is healthy. Extra virgin coconut oil and extra virgin palm oil are good for fighting diabetes and should included in the diet.
Extra virgin coconut oil reduces bad cholesterol and increases good cholesterol. It also helps in reducing belly fat.
Get healthy fats from these sources:
- Extra Virgin Olive Oil
- Monounsaturated Fats such as peanuts, pistachios, almonds, avocado, olives, and different types of nuts and seeds.
- Omega 3s such as leafy green, walnuts, low mercury fish, chia seeds, and different nuts and seeds.
- Plant-based saturated fat such as cold-pressed coconut oil and palm oil.
Avoid unhealthy fats from these sources:
All fat extracted from milk, red meat, bird meat, and high-mercury fish
All hydrogenated fats partially or fully hydrogenated must be avoided
Vegetable oils such as Soybean oil and sunflower oil should avoided.
Step 5 – Spices and Herbs:
The fifth step of this 9-step guide is to load up spices and herbs.
A diet that is rich in spices and herbs is important for improving the body’s ability to reverse diabetes at all stages, from prevention to offsetting diabetes complications.
Here are a few reasons why you should include spices and herbs in your diet.
- They are loaded with nutrient content.
- They boost metabolism, improves blood circulation, and combat oxidant stress
- They slow down the formation of Advanced Glycation Products (also known as AGEs). These are the harmful substances that are produced when the body fails to control blood sugar.
Cinnamons control blood sugar sustainably by improving insulin function.
They are also rich in anti-oxidants.
Cinnamon also has a remarkable ability to balance cholesterol and promote heart health.
Ginger has some great features that make it perfect for fighting diabetes.
Due to its immense anti-inflammatory powers, ginger boosts metabolism and acts as a powerful anti-oxidant.
Garlic is another very important superfood that contains a long list of health benefits, including fighting infection. This is an important feature because people with diabetes are highly susceptible to infection.
Tea Masala is something you can avoid if you want to defeat diabetes. This super blend of spice is a blend of black pepper, ginger, turmeric, cinnamon, cloves, cardamom, and other spices.
When these all spices combined together, they get a powerful diabetes-fighting ability and provides numerous other benefits such as: boosting the immune system, balancing cholesterol, improving circulation, and boosting metabolism.
Tea masala is widely available in powder form and conveniently added to the tea. If you haven’t tried tea masala before, then this is a good time to try it.
Tea masala is also highly recommended for maintaining a healthy blood sugar level.
Rooibos tea contains properties that help in achieving healthy blood sugar.
This herb contains Aspalathin, a flavonoid effective for improving insulin function. A 2019 research says that Aspalathin is the natural product to reverse insulin resistance by improving energy metabolism.
Some of the great effects of rooibos teas are:
- Removing harmful fats
- Improving insulin response
- Improving iron absorption
- Improving cholesterol ratio
Green tea is an important ally for defeating diabetes. One of the healthy benefits of green tea is it prevents harmful blood clots from forming. It also helps in minimizing the risk of heart stroke, and other diabetes related complications.
By drinking green tea regularly, you are able to minimize the occurrences of blood clots by maintaining healthy blood circulation.
Oolong Tea puts a positive impact on blood sugar and I highly advise you to include this tea in your daily routine.
Hot pepper is important doesn’t matter if you want to prevent diabetes or manage it.
Capsaicin is the key component that helps in reducing inflammation. It also helps in reducing nerve pain, which is common in people with diabetes. A 2015 study published in Open Heart journal says Capsaicin has important potential for treating vascular and metabolic health.
Guava Leaf Tea:
In the Ayurveda treatment, Guava leaf tea considered as the best natural cure for diabetes.
This is because Guava leaf contains many diabetes-fighting compounds that minimize damage to kidneys, nerves, and eyes in people suffering from type 2 diabetes.
Another positive impact of Guava leaf is that it helps in balancing cholesterol levels and also lowers triglycerides.
Here are some herbal teas that you can try: green tea, milk thistle, mulberry leaves, lemongrass, rosemary, and tamarind leaves.
Keep in mind; variety is key. Consuming a wide selection of spices and herbs is definitely going to help in reversing diabetes. Pregnant women must avoid aloe vera.
Step 6 – Eating Small Meals:
It is recommended for people with diabetes to eat six small meals instead of eating large 2-3 meals.
This is because, if you go without food for 4 to 5 hours, then it creates blood sugar swings.
Breakfast is the most important meal for people with diabetes. It is important to have breakfast within an hour of waking up.
Try to eat homemade foods as much as you can instead of using a premade meal or frozen foods. It gives you more control if you prepare food at home.
Knowing serving sizes is important. For this reason, I have provided a little summary of how much foods you have to eat daily, weekly, and monthly.
Non-Starchy Carbs – 6 to 8 servings
Some example servings are:
- 1 slice of bread
- ½ medium potato
- ½ cup pumpkin
- 1 cup of popcorn
Non-Starchy Vegetables – 3 to 5 servings
Some examples are:
- 1 cup of raw vegetable
- ½ cup of cook vegetables
Non-Starchy Fruits – 3 to 4 servings
Some example servings are:
- 1 medium apple
- ½ cup mix fresh fruit
- ¼ cup of dried fruit
Dried Legumes – 2 to 3 servings
Some example servings are:
- ½ cup beans, and peas
- 1 tablespoon peanut butter
Nuts and Seeds – 1 to 3 servings
Some examples are:
- ¼ cup of dried nuts or seeds
Dairy – 0 to 2 Servings
Some examples are:
- 50 grams of cheese
- 240 ml of milk
- 120 ml of yogurt
Eggs – 0 to 4 servings
- 1 medium egg
Low Mercury Fish – 0 to 3 servings
- 85 grams of low mercury fish like cod, salmon, tilapia
Bird Meat – 0 to 2
- 85 grams of Turkey meat
Read Meat 0 to 2 servings
Avoid meat as much as possible. If you want to eat, then limit it to just 2 servings in a month. Example,
- 85 grams of red meat
So to sum it all together here’s is what you should eat
- Non-Starchy Carbs (6 to 8 servings)
- Non-Starchy Vegetables (3 to 5 servings)
- Non-Starchy Fruits (3 to 4 servings)
- Dried Legumes (2 to 3 servings)
- Nuts and Seeds (1 to 3 servings)
- Dairy (0 to 2 servings)
- Eggs (0 to 4 servings)
- Low Mercury Fish (0 to 3 servings)
- Bird Meat (0 to 2 servings)
- Red Meat (0 to 2 servings)
- Try to avoid red meat as much as possible.
- Always select low-mercury fish
- Organic unprocessed foods are best
- Avoid GMO, hormones, antibiotics, fertilisers foods.
Step 7 – Importance Of Drinking Water Between The Meal:
Never drink water during the meal. It is important to drink before or after the meal but not in between.
When you drink between the meals then it curbs inflammation and maintains insulin sensitivity
Drinking water on an empty stomach is important. Drink 500 ml of water just after waking up. You also have to drink water 2 hours after eating or 45 minutes before eating meal. Never eat two meals without water.
Drinking water in between the meal can interfere with digestion and negatively affect insulin.
Step 8 – Regular Exercise:
Regular exercising is important for optimum health.
You must do some sort of exercise because exercise has numerous benefits such as, exercising control inflammation, balance cholesterol, reduce belly fat, improves digestions, strengthen heart, and many more.
Additionally, there are unlimited benefits of remaining fit and healthy.
If you can’t do exercises, then you have to at least go for walking. Walk or 30 minutes or 10,000 steps in a day.
There are four types of exercises that I recommend. These are:
- Cardio – Jogging, running, rope jumping, basketball, etc.
- Strength/Resistance Training
- Flexibility Exercises – Static stretching, Pilates, dynamic stretching, yoga
- Mind Body Exercises – Yoga, meditation, breathing exercises, etc.
Diversify your workouts
Have a ‘mini’ meal an hour before workout
Eat within an hour after exercise
Pregnant women should seek a medical professional before doing any exercise.
Step 9 – Avoid Smoking and Reduce Alcohol Intake
Finally, the last step of this natural cure for diabetes is to avoid smoking and reduce alcohol intake. If possible then avoid alcohol as well.
All of us are already familiar with the negative affects of smoking and alcohol.
Smoking narrows arteries that affect the blood circulation
Alcohol negatively affects body’s ability to control glucose level.
So, it is better to avoid them.
So, Which One Is Your Favorite?
I highly suggest you follow all these steps because the combination of all these nine steps will make a perfect natural cure for diabetes.
Diabetes is a symptom of bad lifestyle habits. Once you cut off sugar and follow all these steps, you will start noticing a change in your life.
You will get results if you are ready to make your efforts and correcting your bad lifestyle habits.
So, these are the nine steps that I followed to reverse my diabetes naturally. Although I don’t eat sugary foods, but my blood sugar amount never goes above 120 in fasting state.
In the end, I would like to ask which one of these steps you liked the most. Which ones are you going to follow?
Please let us know in the comment box below and don’t forget to share this best natural cure for diabetes with your friends and family, especially to those who are suffering from diabetes.