Type 2 diabetes management and prevention without medication!
Type 2 diabetes is affecting over 35% of adults in the United States. Diabetes has been categorized as an inflammatory disease, sharing many of the characteristics of cardiovascular disease (1).
Obesity and type 2 diabetes are strongly associated with increase inflammation in the body and as the inflammation in the adipose tissue increases this becomes a systematic inflammation that results in metabolic syndrome, and followed by development of type 2 diabetes. Research suggested that a reversal of both conditions could be achieved by reducing the levels of inflammation though the use of anti-inflammatory diets. Medical nutrition therapy has been recommended for treatment of diabetes and inflammation (2).
Components of the Mediterranean diet offer many advantages, as they are anti-inflammatory foods. As suggested in this article the Mediterranean diet such as fruits, vegetables, olive oil, oily fish, tree nuts they all serve as a model for functional foods for their natural contents of nutraceuticals, such as flavonoids, polyphenols, terpenoids, alkaloids, sterols, and unsaturated fatty acids (2).
Research suggested that assessing inflammation with functional foods for patients with T2 diabetes could prevent and delay high-risk individuals. The regular intake of foods that are considered functional can directly impact blood pressure regulation, glycemic control, gut microbial, and activation of antioxidants and suppress over production of pro-inflammation cytokines during diabetes (2).
High vegetables and fruit intake such as onions, beets, tomatoes, cruciferous- such as broccoli, cabbage, and cauliflower, yellow squash red peppers, spinach and foods that contain folate or folic acid found in dark lefty greens and beans, beta-carotene found in yellow, orange and red produce. Vitamin C found in citrus and berries, magnesium found leafy greens and nuts, and polyphenols found in fruits and vegetables. Omega-3 fatty acids EPA and DHA from fish and ALA found in walnuts, chia and flax seeds.
Cinnamon, turmeric, garlic and ginger root; Start with a diet rich on vegetables and fruits Whole foods, incorporating fish 2-3 times a week. Eliminate all refined grain and introduce all whole grains such as brown rice and quinoa in to the diet. Cut on foods with added alternative sugars and add a prebiotic daily from fermented dairy foods including yogurt, kefir, aged cheeses which contain live cultures or non-dairy foods which contain beneficial cultures such as kimchi, sauerkraut, miso, tempeh and soy beverages.
1. Nowlin SY, Hammer MJ, D’Eramo Melkus G. Diet, Inflammation, and Glycemic Control in Type 2 Diabetes: An Integrative Review of the Literature. Journal of Nutrition and Metabolism. 2012;2012:542698. doi:10.1155/2012/542698.
2. Alkhatib A, Tsang C, Tiss A, et al. Functional Foods and Lifestyle Approaches for Diabetes Prevention and Management. Nutrients. 2017;9(12):1310. doi:10.3390/nu9121310.