How to reverse your type 2 diabetes in 5 simple steps as UK cases hit 5million
THE UK is in the grip of a diabetes crisis, with the number of people developing the silent killer “spiralling” out of control.
According to Diabetes UK, the number of us with the life-threatening condition has passed five million for the first time.
New data revealed that 4.3million people have a diagnosis – 90 per cent being type 2, eight per cent type 1, two per cent being other forms.
The charity estimates another 850,000 people are living with the condition and don’t know it.
Chris Askew, chief executive of Diabetes UK, said: “There are spiralling numbers of people now living with type 2 diabetes and millions at high risk of developing the condition.”
The charity warned that 2.4million of us are at risk, with an “alarming” increase among under-40s.
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If diabetes is not kept under control, sufferers can endure complications including amputation, stroke and heart attack.
Whether you’ve been diagnosed, are at risk, or just want to take precautions, LUCY GORNALL suggests some lifestyle adjustments you can make.
COMPLEX CARBS
FOR starters, sidestep simple carbohydrates such as sweets, chocolate, soft drinks, white bread and white rice.
Dr Caitlin Hall, chief dietitian and head of clinical research at myota, says: “‘Simple’ carbohydrates give you a spike in blood sugar and cause insulin to be released.
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“A rapid rush of energy is followed by a crash.
“If you tend to eat a lot of sugary foods and refined carbohydrates across the day, it’s likely that you experience the extremes of both high and low blood glucose, also known as blood sugar spikes and crashes.
“This can affect things like energy, sleep quality, hunger, appetite and exercise in the short term.”
Long term, it can increase the risk of developing type 2 diabetes.
Dr Hall says: “High blood sugar can damage organs and tissues over time, leading to a range of complications such as heart disease.”
DO EAT THIS: Switch to complex carbs, including wholegrain breads and brown rice.
FAT BUSTER
A SLAB of butter on toast might be delicious, but it’s not a wise choice if you’re trying to swerve type 2 diabetes.
Saturated fats (butter, lard, ghee) and trans fats (shortening, margarine) are best avoided.
Dr Hall says: “A diet high in saturated and trans fats can lead to inflammation, which can contribute to insulin resistance and the development of type 2 diabetes.
“They can also contribute to the accumulation of fat in and around organs like the liver and pancreas, which can interfere with the organ’s ability to produce and respond to insulin.”
These “bad” fats are often found in fried foods, processed baked goods, such as cakes and pastries and high fat dairy foods like cream.
DO EAT THIS: Not all fats are created equal, and unsaturated ones are better for you.
Try olive oil, rapeseed, sunflower and walnut oils, and omega-3s from oily fish such as salmon, sardines and mackerel
NEED TO KNOW
DIABETES triggers blood sugar levels to become too high.
If you have type 1, your immune system attacks and destroys cells that produce insulin (the hormone that controls blood sugar levels).
It’s usually treated with daily insulin injections.
With type 2, you either don’t produce enough insulin, or the cells in your body don’t react to it properly.
SYMPTOMS
DIABETES UK recommends keeping the 4Ts in mind:
- Toilet: Going for a wee a lot, especially at night.
- Thirsty: Feeling very dehydrated.
- Tired: Feeling more drained than usual.
- Thinner: Losing weight without trying.
You may also experience repeated bouts of thrush and blurred vision.
Speak to your GP if you’re experiencing any of these symptoms.
FULL OF FIBRE
DR Hall says: “Foods high in prebiotic fibre can play a big role in reducing the risk of, and reversing, type 2 diabetes.
"Fibre absorbs water in the gut and delays emptying, which in turn slows down the absorption of sugar into the bloodstream and prevents spikes in blood sugar levels.”
Prebiotic fibre is also excellent fuel for the good bacteria in the gut.
Dr Hall says: “Properly fuelling the microbiome increases its production of short-chain fatty acid molecules (SCFAs) which help reduce diabetes risk.”
DO EAT THIS: Oats, rye, barley, chicory, onion, asparagus, artichokes, beans, and parsnips are great sources of prebiotic fibre.
WEIGH TO GO
TWO thirds of us are overweight or obese, which increases type 2 risk, and one of the easiest ways to go into remission is to lose weight.
Dr Paul McArdle, dietitian for the British Soft Drinks Association says: “As little as 5kg weight loss could help, but losing 15kg is likely to put type 2 diabetes into remission for a lot of people living with obesity.”
Various dietary approaches to lose weight, supported by a healthcare professional, can help.
Dr McArdle says: “The first is to follow a low-calorie diet of roughly 850 calories for about 12 weeks.
“This is based on meal replacements of shakes, soups and bars.”
The NHS offers the Low Calorie Diet Programme in certain regions.
Dr McArdle adds: “There is good evidence that following a Mediterranean-style diet reduces the risk of developing type 2 diabetes.
“It includes lots of vegetables, salad and fruit, very few processed foods, and less red and processed meat.”
ON THE MOVE
RESEARCH at the University of Quebec has found that exercise is helpful in preventing and potentially reversing type 2 diabetes, as it can improve insulin sensitivity.
Walk when possible, swap the lift for the stairs and do a mix of workouts such as cardio and resistance-based ones, either using weights or bodyweight moves.
Safely increase the amount of cardio you do to burn significant calories.
Power walking, running, swimming and cycling are all good forms of cardio.
Try sports such as tennis too, which you may find more fun. They will help you burn calories and are more social.
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High-intensity interval training (HIIT) workouts involve short periods of intense work followed by short recovery periods and can be good at helping to improve insulin sensitivity.
Exercise generally is good for this, but combining cardio with resistance-based workouts may be your best bet.
RISK FACTORS
THE NHS says you are at increased risk of developing type 2 diabetes if you:
- Are over 40 (or 25 for South Asian people)
- Have a close relative with the condition
- Are overweight/obese
- Are of African-Caribbean, black African or Asian origin
Diabetes UK says that social deprivation, low income, poor education and housing, lack of access to healthy food and worse access to healthcare, have also been linked with type 2 diabetes.
Check the Know Your Risk tool at .