April 28, 2017

How to Reverse or Prevent Diabetes

Eating Basics

Here are some basic rules:[13] [14]

  • No sugar. This would include things like honey, agave syrup (don’t listen to the marketers who would tell you it’s safe), maple syrup, etc. If it has a carb content, it’s off-limits (with the exception of carb content from fiber).
  • No artificial sweeteners. They confuse your pancreas. You can, however, use stevia or lo hanguo, as long as you’re sure they aren’t giving you hypoglycemia (low blood sugar), which stevia does to some people. Another option is to use erythritol, which sweetens without the “intestinal factor” many sugar alcohols have.
  • No grains, period, or anything made from grain, no matter the fiber content. Starch will begin turning to sugar in your mouth! You don’t need it, honestly. Dr. Schwarzbein is a physician who decided to be a doctor after he himself developed diabetes, and he has loads of research and clinical observations that back this up. There are all kinds of natural workarounds for grains.
  • No potatoes or other starchy vegetables. Keep in mind that corn is actually a grain, and peas are legumes, and most legumes are off limits as well, except green beans and black soybeans.
  • Tomatoes, actually a fruit, have a lot of sugar, but can be used in limited quantities. Carrots, a root vegetable, are starchy but can be used in limited amounts. Nearly every other vegetable is fine–be careful with most squash, but pumpkin is fine, meaning those holiday meals can include pumpkin pie!
  • Most fruits just have too much sugar, but berries are fine. You can use limited amounts of apple and pear, and True Orange makes dessicated orange, lemon and lime crystals that are natural and pack a flavor punch in desserts, sauces and can even simply be added to water to flavor it without adding sweetness.
  • And meat is fine. But be careful of processed meats, and read labels to make sure there is no added sugar. Many grocery store cuts now add a sugar solution to just plain old bulk meat!
  • Most dairy products are fine in limited amounts. Milk contains lactose, or milk sugar, though, so substitute unsweetened almond or coconut milk in cooking or for drinking (because you’re not going to be eating cereal). Blue Diamond makes an unsweetened chocolate almond milk that makes a great hot chocolate once you put a few drops of stevia in it. Soy Delicious makes an unsweetened coconut milk that is nicely thick for shakes and smoothies.
  • Fat does not impact your pancreas at all.
  • One of the few non-whole-foods products that is usable is Breyer’s Smart Carb ice cream, the only one out there that is truly safe for diabetics. Reduced-sugar is not and tends to be too high in carbs.

There is a menu service that follows these basic guidelines. [15]

Some supplements that will help:

  • Cinnamon is known to help regulate blood sugar and make the cells more responsive to insulin, which will aid in healing
  • L-Glutamine will help overcome sugar cravings while the body adjusts to a low-sugar lifestyle
  • Alpha Lipoic Acid also helps with blood sugar regulation[16]


[1] World Health Organization, Diabetes Facts www.who.int/dietphysicalactivity/publications/facts/diabetes/en/As retrieved 11/4/10

[2] WHO, Diabetes Facts

[3] Yancy, William S.; Foy, Marjorie; Chalecki, Allison M.; Vernon, Mary S; and Westman, Eric C. A low-carbohydrate, ketogenic diet to treat type 2 diabetes www.pubmedcentral.nih.gov/articlerender.fcgi

[4] Campbell, Alan.  ADA Responds to Mens Health Magazine weightoftheevidence.blogspot.com/2006/11/ada-responds-to-mens-health-magazine.html

[5] Khan, Alam S. Cinnamon Improves Glucose and Lipids of People with Type 2 Diabetes www.diabetesincontrol.com/issues/Issue_306/cinnamondiabcare.pdf

[6] WHO, Diabetes Facts

[7] Campbell ADA Responds to Mens Health Magazine

[8] Rosedale, Ron, and Colman, Carol.  The Rosedale Diet. New York, Harper-Collins, 2004, p 36

[9] WHO, Diabetes Facts

[10] WHO, Diabetes Facts

[11] Bernstein, Richard K. (March 22, 2007), Dr. Bernstein’s Diabetes Solution: The Complete Guide to Achieving Normal Blood Sugars (Hardcover 3rd ed.), Little, Brown & Company, ISBN 978-0316167161

[12] Bernstein, Diabetes Solution

[13] Bernstein, Diabetes Solution

[14] Rosedale and Colman, The Rosedale Diet

[15] http://goodlifemenus.com

[16] Rosedale and Colman, The Rosedale Diet


Besides the references above, of which the Men’s Health article provides the shortest introduction to the subject, here are a few other resources for those seeking to reverse or prevent diabetes

Websites and Services

www.diabetes911.net/ Dr. Richard Bernstein’s publisher’s website, with lots of good information, tips and advice.

goodlifemenus.com Dinner menu-planning service with under 10 grams of carbs per dinner, on a weekly schedule.  Informational articles and ideas, and free sample weekly menu.


jewishdiabetes.org –Observes Shabbat (not available Friday sunset to Saturday sunset)

lowcarblinks.blogspot.com/ Large collection of themed links, including a number of links for diabetics

free-healthy-diet-plans.com Certified Nutritionist who uses a low carb approach in dealing with health problems.

Clinical Studies

Gannon MC, Nuttall FQ: Effect of a high-protein, low-carbohydrate diet on blood glucose control in people with type 2 diabetes.Diabetes 2004, 53:2375-2382.

The Effects of a Low-Carbohydrate Regimen on Glycemic Control and Serum Lipids in Diabetes MellitusDaniel F. O’Neill, Eric C. Westman, Richard K. BernsteinMetabolic Syndrome and Related Disorders Dec 2003, Vol. 1, No. 4: 291-298.

A Pilot Trial of a Low-Carbohydrate, Ketogenic Diet in Patients with Type 2 DiabetesWilliam S. Yancy Jr., Mary C. Vernon, Eric C. Westman.Metabolic Syndrome and Related Disorders Sep 2003, Vol. 1, No. 3: 239-243

Clinical Experience of a Carbohydrate-Restricted Diet: Effect on Diabetes MellitusMary C. Vernon, John Mavropoulos, Melissa Transue, William S. Yancy Jr., Eric C. WestmanMetabolic Syndrome and Related Disorders Sep 2003, Vol. 1, No. 3: 233-237

Brehm, B. J., Seeley, R. J., Daniels, S. R. & D’Alessio, D. A. (2003) A randomized trial comparing a very low carbohydrate diet and a calorie-restricted low fat diet on body weight and cardiovascular risk factors in healthy women.

J. Clin. Endocrinol. Metab. 88:1617-1623. Sondike, S. B., Copperman, N. & Jacobson, M. S. (2003) Effects of a low-carbohydrate diet on weight loss and cardiovascular risk factor in overweight adolescents.

J. Pediatr. 142:253-258. Samaha, F. F., Iqbal, N., Seshadri, P., Chicano, K. L., Daily, D. A., McGrory, J., Williams, T., Williams, M., Gracely, E. J. & Stern, L. (2003) A low-carbohydrate as compared with a low-fat diet in severe obesity.

N. Engl. J. Med. 348:2074-2081 Foster, G. D., Wyatt, H. R., Hill, J. O., McGuckin, B. G., Brill, C., Mohammed, B. S., Szapary, P. O., Rader, D. J., Edman, J. S. & Klein, S. (2003) A randomized trial of a low-carbohydrate diet for obesity.

N. Engl. J. Med. 348:2082-2090 Volek, J. S., Sharman, M. J., Gomez, A. L., Scheett, T. P. & Kraemer, W. J. (2003) An isoenergetic very low carbohydrate diet improves serum HDL cholesterol and triacylglycerol concentrations, the total cholesterol to HDL cholesterol ratio and postprandial pipemic responses compared with a low fat diet in normal weight, normolipidemic women.

J. Nutr. 133:2756-2761 Volek, J. S., Sharman, M. J., Gomez, A. L., DiPasquale, C., Roti, M., Pumerantz, A. & Kraemer, W. J. (2004) Comparison of a very low-carbohydrate and low-fat diet on fasting lipids, LDL subclasses, insulin resistance, and postprandial lipemic responses in overweight women.

J. Am. Coll. Nutr. 23:177-184 Sharman, M. J., Gomez, A. L., Kraemer, W. J. & Volek, J. S. (2004) Very low-carbohydrate and low-fat diets affect fasting lipids and postprandial lipemia differently in overweight men.

J. Nutr. 134:880-885 Brehm, B. J., Spang, S. E., Lattin, B. L., Seeley, R. J., Daniels, S. R. & D’Alessio, D. A. (2005) The role of energy expenditure in the differential weight loss in obese women on low-fat and low-carbohydrate diets.

J. Clin. Endocrinol. Metab. 90:1475-1482 Meckling, K. A., O’Sullivan, C. & Saari, D. (2004) Comparison of a low-fat diet to a low-carbohydrate diet on weight loss, body composition, and risk factors for diabetes and cardiovascular disease in free-living, overweight men and women.

J. Clin. Endocrinol. Metab. 89:2717-2723 Stern, L., Iqbal, N., Seshadri, P., Chicano, K. L., Daily, D. A., McGrory, J., Williams, M., Gracely, E. J. & Samaha, F. F. (2004) The effects of low-carbohydrate versus conventional weight loss diets in severely obese adults: one-year follow-up of a randomized trial.

Ann. Intern. Med. 140:778-785 Yancy, W. S., Jr, Olsen, M. K., Guyton, J. R., Bakst, R. P. & Westman, E. C. (2004) A low-carbohydrate, ketogenic diet versus a low-fat diet to treat obesity and hyperlipidemia: a randomized, controlled trial.

Ann. Intern. Med. 140:769-777 Aude, Y. W., Agatston, A. S., Lopez-Jimenez, F., Lieberman, E. H., Marie, A., Hansen, M., Rojas, G., Lamas, G. A. & Hennekens, C. H. (2004) The national cholesterol education program diet vs a diet lower in carbohydrates and higher in protein and monounsaturated fat: a randomized trial.

Arch. Intern. Med. 164:2141-2146Seshadri, P., Iqbal, N., Stern, L., Williams, M., Chicano, K. L., Daily, D. A., McGrory, J., Gracely, E. J., Rader, D. J. & Samaha, F. F. (2004) A randomized study comparing the effects of a low-carbohydrate diet and a conventional diet on lipoprotein subfractions and C-reactive protein levels in patients with severe obesity.

Am. J. Med. 117:398-405 McAuley, K. A., Hopkins, C. M., Smith, K. J., McLay, R. T., Williams, S. M., Taylor, R. W. & Mann, J. I. (2005) Comparison of high-fat and high-protein diets with a high-carbohydrate diet in insulin-resistant obese women.

Diabetologia 48:8-16 Dansinger, M. L., Gleason, J. A., Griffith, J. L., Selker, H. P. & Schaefer, E. J. (2005) Comparison of the Atkins, Ornish, Weight Watchers, and Zone diets for weight loss and heart disease risk reduction: a randomized trial.

J. Am. Med. Assoc. 293:43-53 Daly, M.E., Paisey, R. Paisey, R. Millward, B.A., Eccles, C., Williams, K., Hammersley, S., MacLeod, K.M., Gale, T.J. (2006) Short-term effects of severe dietary carbohydrate-restriction advice in Type 2 diabetes–a randomized controlled trial.

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