The World Health Organization recently shared a shocking statistic: 347 million people worldwide have diabetes. In the UK almost 5% of the population has diabetes and in the US almost 10% of the population has diabetes. These figures do not include the percent of the population that are prediabetic or don’t realize they have diabetes. Diabetes can have serious health complications including nerve, eye and kidney damage.
The good news is that 93 percent of diabetes is caused by lifestyle choices – what we eat and how much we move. Which means that most diabetics can manage and even prevent diabetic damage through diet and exercise. People with prediabetes can stop it dead in it’s tracks and never develop the disease at all. Nothing about type 2 diabetes is inevitable if you can make positive changes.
For over 10 years, I’ve been working with diabetes patients in the UK. I’ve seen first-hand what happens when diabetics lose weight and adopt a healthy diet. Many of my patients reduce their medications or are able to stop taking it all together.
A healthy diet, to me, means get plenty of fruits and veggies. I’m a big fan of juice! And of Rebooting! It’s a great “circuit breaker” that helps people make the leap from an unhealthy to a healthy diet. If you are diabetic and wondering if you can Reboot, the answer is yes, but you may need to make a few modifications.
Before You Start:
It’s important to always consult with your doctor before starting a Reboot. For anyone with type 1 diabetes or those taking insulin it very important to have your doctor’s approval and supervision. (If you are taking any medication it is important to discuss your Reboot with your doctor.) Find out how to talk to your doctor about a Reboot and print this document with helpful tips to take with you.
Tips for Modifying Your Reboot:
- Consider Rebooting. We have designed a Reboot specific to improving type 2 diabetes. The extra fiber from whole vegetables and fruits will help keep your blood sugar steady. We also recommend adding a scoop of Reboot Protein Powder to juices to help balance sugar levels.
- Include blended vegetables and fruits. Fiber from complex carbohydrates in the form of whole foods is KEY. It will help keep your sugar levels steady and by making your smoothie or blend with mostly vegetables, you will also lower the total carbohydrate amount while keeping the nutrient levels high
- Pay extra attention to hydration and drink plenty of water. When you’re dehydrated, your blood is more concentrated and sugar levels can be higher.
- Stay active—exercise has its own way of helping keep blood sugar levels in check. While strength training is important, regular cardiovascular exercise has been shown to have the greatest positive impact on diabetic patients. See our Reboot Movement Method.
- Create your juices with more veggies than fruits. Be sure to follow our tried and true 80/20 rule of 80 percent veggies and 20 percent fruits.
- Look for juice recipes that are listed as good for diabetes in the Reboot with Joe Juice Diet Cookbook or 101 Juice Recipes; these are lower in sugar and carbohydrates.
Top 5 Ways to Manage Your Diabetes (whether on a Reboot or not):
- Eat small, frequent meals throughout the day. Eating this way can help keep blood sugar levels stable and prevent overeating, which in turn promotes weight management. (Maintaining or working toward a healthy weight is so crucial for anyone with Type 2 diabetes.)
- Pair protein with carbohydrate-rich foods, including fruits and starchy veggies. Protein- and fiber-rich foods are digested more slowly than carbohydrate-rich foods, making this combination key for keeping blood sugar levels stable and within a healthy range. Adding protein to carbs helps slow the absorption of sugar from the carbohydrate-rich foods. For example, almond butter on apple slices or a handful of almonds with an orange are good combinations.
- Eat a fruit or veggie with every meal and snack. Increasing your intake of fruits and vegetables helps provide a healthy balance of nutrients like fiber, vitamins, minerals, and a wealth of phytonutrients. Eating whole fruits and vegetables helps control blood sugar. For example, it takes three whole oranges to raise your blood sugar to the same level as just 6 oz/180 ml of commercial, pasteurized orange juice. For fresh juices out of your juicer, we suggest more veggie-based juices.
- Drink plenty of water; being dehydrated raises blood sugar levels by making your blood more concentrated. Hydration helps boost energy levels, reduces sugary cravings, and supports metabolism
- Include cinnamon in your diet. Research suggests that cinnamon can help keep blood sugar levels in check. Try sprinkling some into your favorite meals, including smoothies, fresh juice, and even chili!
Consider signing up for a 60-Day Guided Reboot for Diabetes. The program will help you lose weight, jump-start a healthy lifestyle, decrease or eliminate the need for medications and adopt a long term diet for managing diabetes. It has been tailored to the specific needs of those living with diabetes, who need to carefully manage blood sugar.
The 60 day program includes a 25 day juice-only Reboot and 28 day transitional period into a healthy whole food, plant-based diet to help you stabilize blood sugar on an ongoing basis. During the program you will learn not only about plant-based diets but also about your own diabetes and how food, sleep and stress affects you. This information will enable you to manage your own condition in the long term with confidence and independence.
If you think you’d like a little extra motivation and support in managing your diabetes, please join me in a Guided Reboot.