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A path to thriving
Making lifestyle changes can help reduce or reverse Type 2 diabetes
Paradoxically, my Type 2 diabetes diagnosis was the best thing that ever happened to me. It inspired me to change my lifestyle, which put my diagnosis into remission and helped me to feel the best I have in decades. Results from my A1C test—which reflects blood sugar levels—dropped from a concerning 12% to 5.2%, and I lost about 22 pounds and dropped two dress sizes.
You’re not alone
Of the 37 million Americans with diabetes, the Centers for Disease Control and Prevention (CDC) says 90% to 95% have Type 2.
More common in adults over age 45, Type 2 diabetes is a condition in which the body cannot properly make or use insulin, a hormone that helps convert food into energy. That insulin resistance can lead to elevated blood sugar levels and ultimately lead to heart disease, kidney disease, vision loss and other problems.
This differs from Type 1 diabetes, an autoimmune disease that prevents the pancreas from producing insulin. And while those with Type 1 require synthetic insulin daily, people with Type 2 may also require medication.
Making positive changes
The good news is that Type 2 diabetes, as well as prediabetes, which can lead to Type 2, can go into remission through eating changes and regular exercise.
Learning what to eat is challenging, especially when discovering how foods affect a Type 2 diabetic. For example, cereals, breads, potatoes and almost all fruit except a small portion of berries can spike blood sugar. And while portion control is key, eating a low-carb and healthy-fat diet does not mean culinary sacrifice. There are plenty of delicious meals you can enjoy without risking the potential damage diabetes causes to organs (see “Low-carb subs”).
There are many approaches, especially regarding the amount of carbs to consume. For example, I found success eating very low-carb, usually 50 grams or less per day. My endocrinologist was initially skeptical that this was sustainable, but seeing my results, she supported me.
Lowering blood sugar
To stay on point, track your glucose with a glucose monitor—some test before a meal, and then one to two hours after the beginning of a meal to track results—or by wearing a continuous glucose monitor (CGM).
With a CGM, “I can learn what various foods affect my blood sugar and how do I respond to each of them,” says Lee Aase, a Costco member and co-founder of HELPcare Clinic, where he educates people on how to restore health through lifestyle changes.
Dr. David Strobel, medical director of HELPcare Clinic in Austin, Minnesota says, “Keeping your blood sugar below 130 milligrams per deciliter (mg/dL) will usually lead to good control of diabetes.”
Consistently lower blood sugar can prompt weight loss, and the body can use insulin more efficiently, says Alefiya Faizullabhoy, a diabetes educator with Long Island, New York–based Northwell Health Physician Partners.
Hydration is important—drinking half your weight in ounces of water (e.g., if you weigh 150 pounds, drink 75 ounces of water daily) is reasonable, Strobel says, with exceptions such as for those needing dialysis.
Rest, too, is essential. “Sleep is a big thing,” Faizullabhoy notes. “When people eat to stay awake, that unfortunately leads to weight gain and increases risk [of] Type 2 [diabetes].”
It may take a bit to hit your stride. Yoga, high-intensity interval training videos and walks are activities I enjoy. With my low-carb way of eating, newfound energy and regular doctor visits, I’m grateful to thrive.
Adina Genn is an award-winning journalist in Port Washington, New York.
Plan your pattern
The American Diabetes Association’s Nutrition Therapy for Adults with Diabetes or Prediabetes: A Consensus Report is a free publication at diabetesjournals.org.
The report reviews eating patterns—Mediterranean-style, paleo, very low-carb (ketogenic) and more—and offers insights on intermittent fasting, time-restricted eating and other methods people adapt for good outcomes. Review the guide with your physician to personalize your eating plan.—AG
Low-carb subs
Palate-pleasing low-carb options abound. There are many low-carb foods; find them by checking nutrition labels, tracking ingredients via apps and consulting with care providers who can speak in depth about the carb levels of different food choices.
Instead of rice, sauté cauliflower rice in extra-virgin olive oil, with garlic, mushrooms and onions. Alefiya Faizullabhoy, a diabetes educator, recommends adding fresh herbs, seasonings and broth (watch the sodium). Serve savory meat sauce over zoodles (spiralized zucchini) rather than pasta. With fruit, opt for berries.
An egg-white wrap can be used like a tortilla for chimichangas, enchiladas and lasagnas, says Lee Aase, a metabolic-health educator. And choose healthy fats. Olive oil, butter and ghee are among Aase’s recommendations. For baked goods, swap out wheat flour for almond or nut-free flour. Opt for natural low-glycemic sweeteners—monk fruit or stevia—rather than sugar or honey.
Check your monitor for spikes, and tweak recipes as needed.—AG
Costco Connection: Items to aid with diabetes management, as well as exercise equipment and a wide variety of healthful foods, are available in Costco warehouses and at Costco.com.
