Type 2 diabetes stems from insulin resistance driven by excess sugar and refined carbs. Low carb whole foods, minerals, healthy fats and stress control can stabilize blood glucose naturally!!
If you have type 2 diabetes, you were probably given Metformin and told it was a life sentence. But did you know it is possible to control your glucose levels and even reverse your type 2 diabetes through diet, lifestyle, and supplemental support?
First, a little physiology. Type 2 diabetes is a relatively new disease, first discovered in the 1930s and now rising to epidemic proportions. We are seeing cases of type 2 diabetes in children as young as 7 or 8 (!) years old. Why? The good ole Standard American Diet of excess–the Western refined diet of soda, processed foods, and SUGAR.
When you eat sugar and it is broken down and released to your blood stream, your pancreas releases insulin, a hormone that helps usher the sugar (glucose) from your blood stream and into your cells. When you eat too much sugar, your body must produce more and more insulin to prevent high blood sugar. After you eat too much sugar for a long period of time, your cells decide they have enough glucose and don’t want any more. When glucose is no longer allowed into the cells, insulin levels build up, and the person is called “insulin resistant.” Blood sugar levels continue to rise until the person is called diabetic.
High insulin levels along the way to diabetes are very detrimental: insulin causes obesity because it tells the body to store fat; it contributes to hardening of the arteries and high blood pressure, making the person more susceptible to heart disease. The deadly trio of belly fat, high blood pressure, and high blood sugar is known as “metabolic syndrome,” or syndrome X, and is a warning sign that you are at high risk for diabetes or heart disease.
Thing about diabetes and high insulin is that they are PREVENTABLE. Diabetes is a disease of prolonged mismanaged blood sugar and poor diet. A diet of excess sugar.
How to Avoid Type 2 Diabetes
- diabetics and pre-diabetics respond very well to a low carbohydrate diet with moderate to high levels of good fats and moderate or high protein. (note: you can either eat low carb, high fat, moderate protein or low carb, moderate fat, high protein but NOT high fat, high protein).
- some people with pre-diabetes may do well on a ketogenic diet.
- eliminate refined carbs and processed foods like white flour, white sugar, cereal, baked goods, cookies, candy, fruit juice, sweets, soda. Absolutely no man-made fats such as hydrogenated oils or trans fatty acids.
- increase trace minerals that help regulate blood sugar: chromium, vanadium, magnesium, zinc. Green vegetables such as chard, spinach, kale, and collards are high in minerals. Sea vegetables are excellent sources of trace minerals.
- Try nopales – prickly pear cactus pads- grilled, with olive oil. They contain a substance that is remarkably close to the drug Metformin, and can be very useful for blood sugar regulation. Use Celtic sea salt and sip on mineral broths (for my recipe see http://tinyurl.com/kr9czk)
- eat organic, nutrient-rich meats and fats: grass fed beef, lamb, organic chicken and fatty fish such as wild salmon and cod. Use olive and coconut and flax oils. Take a fish oil supplement.
- remove grains from diet. No gluten, no wheat, no white flour, no white rice, no cereal, no pasta, no bread or buns or rolls. The majority of your diet should consist of meats, leafy green vegetables and other non-starchy vegetables, seeds, nuts, and good fats. Brown rice and quinoa may be introduced once levels begin dropping.
- No fruit and absolutely NO fruit juice. Vegetables provide plenty of nutrients, fiber, and antioxidants. I highly recommend a spirulina and chlorella-based green food powder for additional nutrient support.
- read here how to use berberine to lower blood sugar
There are many blood sugar stabilizing products on the market. Aside from berberine, I use a formula with chromium, gymnema leaf, biotin, trace minerals, and cinnamon bark. Cinnamon is great for blood sugar balance!
Reduce stress levels – high cortisol (the “stress hormone”) levels contribute to high blood sugar levels, so it’s critical that you address your stress level. Consider adrenal hormone testing so you know and correct your stress hormone levels, and begin a gentle exercise program. Try meditation and deep breathing.
Do not reduce any medication without your doctor’s advice. But following a whole foods diet filled with nutrient-dense, unrefined foods, you can regulate your blood sugar levels naturally!
Frequently Asked Questions
What causes type 2 diabetes to develop over time?
Type 2 diabetes develops after years of elevated blood sugar and repeated insulin spikes. High intake of refined carbohydrates and sugary foods forces the pancreas to produce excess insulin. Over time, cells become less responsive, blood glucose rises, and chronic hyperglycemia increases metabolic risk.
What is insulin resistance in simple terms?
Insulin resistance occurs when cells no longer respond properly to insulin’s signal to absorb glucose. As sugar remains in the bloodstream, the pancreas releases more insulin. This cycle promotes fat storage, weight gain, inflammation, and increases the risk of prediabetes and type 2 diabetes.
What is metabolic syndrome and why does it matter?
Metabolic syndrome is a cluster of conditions including abdominal fat, high blood pressure, elevated fasting glucose, and abnormal cholesterol levels. Together, these markers signal impaired insulin function and higher cardiovascular risk. It is an early warning that metabolic health needs attention.
Can diet changes really improve blood sugar levels?
Yes. Reducing refined carbohydrates, added sugars, soda, and processed foods can significantly improve glucose regulation. A nutrient dense diet with moderate protein, healthy fats, and fiber rich vegetables supports steadier insulin response and may lower HbA1c and fasting glucose levels.
Why are minerals important for blood sugar balance?
Minerals such as magnesium, chromium, zinc, and vanadium support insulin signaling and glucose metabolism. Deficiencies may worsen insulin resistance. Leafy greens, sea vegetables, nuts, seeds, and whole foods rich in trace minerals help maintain healthy blood sugar control.
How does stress affect diabetes risk, according to Mary Vance?
Mary Vance explains that chronic stress elevates cortisol, which raises blood glucose and increases insulin demand. Over time, this hormonal stress can worsen insulin resistance. Stress management practices such as meditation, breathing exercises, and restorative sleep support metabolic stability.
Is it possible to reduce medication with lifestyle changes?
Some individuals experience improved glucose control through nutrition, movement, stress reduction, and weight management. However, medication changes should always be supervised by a healthcare professional. A whole food, evidence informed approach can complement medical care for long term results.
Welcome to my site! I am a holistic nutrition consultant based in California, though I work with clients all over the world. I love houseplants, dogs, snow sports, and music that doesn't suck.
