First, understand how hormones trigger insulin
“Insulin’s action is the key,” notes Dr. Jason Fung, MD, a nephrologist who is successfully reversing type 2 diabetes in thousands of patients—with the side effect of bringing them down to a healthy weight. In his international bestseller The Obesity Code, Dr. Fung describes how insulin, insulin resistance, and the stress hormone cortisol are the key hormonal triggers to both type 2 diabetes and obesity. To reverse them you need to address those triggers, Dr Fung says, which he does by putting his patients through a regimen of therapeutic fasting in his IDM clinic. This is the right diet if you want to avoid becoming diabetic.
Try intermittent fasting
The technique of eating between a limited set of hours—say between 10 a.m. and 6 p.m.—may reduce diabetes risk by stabilizing blood sugar, according to research out of the University of Alabama at Birmingham. When overweight men with prediabetes ate three meals a day within a six-hour period starting around 8:30 a.m. and ending before 3 p.m, their insulin sensitivity increased, resulting in better blood-sugar control. The men’s blood pressure also improved compared with when they ate meals during a more typical 12-hour window. Learn more about the benefits of intermittent fasting.
Eat the rainbow
A produce-rich diet can prevent diabetes, according to a British study from the Institute of Metabolic Science in Cambridge. After researchers studied the eating habits of more than 3,700 adults ages 40 through 79, then followed them for 11 years, they found that adults with the highest fruit and vegetable intake (about six servings daily) had a 21 percent lower risk of developing type 2 diabetes than people who ate the least (about two servings a day). Variety mattered: People who consumed 16 different kinds of produce a week were 40 percent less likely to develop diabetes than those who ate just eight different types. Have at least one fruit or veggie at every meal or snack, and change things up from day to day and week to week. Learning to eat the rainbow changed this writer’s entire approach to food.