Type 2 diabetes is an impairment in the way the body regulates and uses sugar (glucose) as a fuel. This long-term (chronic) condition results in too much sugar circulating in the bloodstream. Eventually, high blood sugar levels can lead to disorders of the circulatory, nervous and immune systems. In type 2 diabetes, there are primarily two interrelated problems at work. Your pancreas does not produce enough insulin — a hormone that regulates the movement of sugar into your cells — and cells respond poorly to insulin and take in less sugar.

Risk Factors

  1. It causes water and salt retention, which causes raised blood pressure.
  2. You become at risk of “furring of arteries”, which can lead to heart attacks.
  3. Raised insulin levels increases VLDL , a type of blood fat and one of the “bad” forms of cholesterol.
  4. Can drive the growth of certain cancer cells.
  5. In women, it can cause the ovaries to produce more testosterone, which is associated with Polycystic Ovarian Syndrome.
  6. Significantly increases your risk of getting type 2 diabetes.

 Here are some ways to start reversing the effects immediately:

  1. Avoid ALL refined carbohydrates. That means no pasta, rice or bread.
  2. Avoid ALL added sugar.
  3. Avoid ALL sweet drinks. It is best to stick to water, tea, coffee.
  4. Do not be scared of good quality, healthy, natural fat – avocados, olives, almonds etc. Don’t worry about this causing you to put on weight.
  5. Do not waste your energy counting calories. Concentrate on the quality of the food that you are eating and the calorie control will take care of itself.
  6. Start improving the health of your gut immediately by eating five servings of different coloured vegetables each day. The wider the variety of colours, the more phytonutrients you will be getting.
  7. If you like to snack, keep some high fat healthy snacks with you, such as olives, nuts or hummus.
  8. Include high quality protein and fat with EVERY single meal.
  9. Eat your meals sitting down at a table. Eating on the sofa while watching TV encourages a mindless form of eating – this can lead you to eat higher quantities than you otherwise would.
  10. Consider a form of regular fasting, such as intermittent fasting or time-restricted feeding (TRF). TRF means eating your calories during a specific window of the day, and choosing not to eat food for the rest. It’s a great way to reduce insulin levels in your body and help undo the effects of chronically elevated levels.


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