Diabetes

Blue
Heron Guide
to Beat Diabetes

Step-By-Step Method to Naturally Cure Type 2 Diabetes and

Drastically Improve Type 1 Diabetes Starting Today!
By Jodi Knapp
All rights reserved. 2011 Blue Heron Limited

No part of this book can be reproduced electronically or in print in any form except for brief reviews
without the written permission of the publisher. No part of this publication may be reproduced or
transmitted in any form or by any means electronic or mechanical, including photocopying, recording, or by
any information storage and retrieval system, without permission in writing from the copyright owner.
The publisher takes no responsibility for the use of any material or methods described in this book or for
the products or services mentioned. While every attempt has been made to verify the information provided,
Blue Heron Limited nor Jodi Knapp will not be responsible for any misinformation presented on websites
or by companies mentioned.
The information presented herein represents the view of the author as of the date of publication. Because of
the rate at which conditions change, the author reserves the right to update his opinion based on new
conditions. This guide is for informational purposes only; neither the author nor her affiliates/partners
assume responsibility for errors, inaccuracies or omissions.
If advice concerning health matters is needed, the services of a fully qualified medical or healthcare
professional should be sought.
2010 Blue Heron Limited
Publisher:
Blue Heron Health News
14525 SW Millikan Way #33495
Beaverton, OR, 97005-2343, USA
Phone: 828 484 4554
Author:
Jodi Knapp
Website:
www.BlueHeronHealthNews.com
BlueHeronHealthNews.com
Table of Contents:
Table of Contents: ...................................................................................... 3
The Holiday Wake-up Call ......................................................................... 7
Diabetes, the Great Destroyer ................................................................... 11
Break Away from the Pack .................................................................... 11
All About Diabetes ...................................................................................... 13
Know the Symptoms .............................................................................. 13
Understanding Diabetes ........................................................................ 14
Blood Glucose (Sugar) and Insulin....................................................... 15
Who Gets Diabetes?............................................................................... 16
Three Main Types of Diabetes............................................................... 17
Type 1 Diabetes.............................................................................................. 18
Type 2 Diabetes.............................................................................................. 18
Pre-diabetes .................................................................................................... 19
Once Youve Been Diagnosed .................................................................. 21
Goal #1: Stabilizing Your Blood Glucose Level................................... 21
Carbohydrates and Diabetes........................................................................ 22
How Often to Test Your Blood Glucose ............................................... 23
Monitoring Blood Glucose Levels ........................................................ 24
Body Mass Index .................................................................................... 25
Home Glucose Meters ................................................................................ 26
Plasma Glucose Readings..................................................................... 26
Glucose Meter Performance.................................................................. 26
Glucose Meter Cleaning......................................................................... 26
Insulin Therapy ........................................................................................... 27
The Balancing Act .................................................................................. 27
Type 1 .............................................................................................................. 27
Type 2 .............................................................................................................. 28
Types of Insulin ...................................................................................... 28
Inflammation: What It Is and Why It Matters ............................................ 30
What Is This Inflammation Ive Been Hearing About?..................... 30
Why Inflammation? ................................................................................ 31
Inflammation 101 .................................................................................... 31
Two Types of Inflammation ................................................................... 32

The Diabetes-Inflammation Connection ............................................... 33
Insulin Resistance: .........................................................................................33
Beta Cell Death:..............................................................................................33
The Inflammation Vicious Circle ........................................................... 33
Breaking the Inflammation Vicious Circle For Good........................... 34
Exercise: The Inflammation Buster .............................................................35
Fight Fat ..........................................................................................................35
Omega-3 Fats..................................................................................................37
Omega-3s and Exercise.................................................................................40
Omega-6/Omega-3 Ratio .............................................................................40
Superfoods to Fight Inflammation............................................................. 42
Antioxidant Powerhouse Vegetables.................................................... 42
Particularly antioxidant-rich vegetables that have unique benefits to diabetics:
43
Green Tea........................................................................................................44
Beans................................................................................................................44
Yogurt..............................................................................................................45
Olive Oil ..........................................................................................................45
Red Wine.........................................................................................................46
Papaya .............................................................................................................46
Blueberries ......................................................................................................46
Ginger..............................................................................................................47
Almonds..........................................................................................................47
A Note about Syndrome X ...................................................................... 48
Syndrome X Treatment .......................................................................... 49
The Mindset for Conquering Diabetes ...................................................... 50
Can YOU Successfully Beat Diabetes? ................................................ 50
Get Support for the Cure........................................................................ 51
The Recipe for Success ......................................................................... 52
Your New Dietary Concepts & Principles ................................................. 53
What We Eat Effects How We Feel........................................................ 53
The Diabetic Diet is a Healthy Diet........................................................ 54
Cooking Heat Is NOT Your Friend......................................................... 55
How Raw Can You Go? .......................................................................... 55
The Ultimate Program to Beat Diabetes ................................................... 57
About the 3-Phase Diet Program........................................................... 57
Final Love Notes Before We Begin .................................................. 58

Phase 1: Get Ready! ................................................................................... 59
2 - 4 Weeks, Carb Free ............................................................................... 59
The Diabetes Diet is a Healthy Diet! ..................................................... 59
Vegetables You Can Eat................................................................................ 59
For Fun Entrees or Salads, Try Combining These Healthy Ingredients 60
Oils You Can Eat............................................................................................ 60
Condiments You Can Eat ............................................................................. 61
Fruits You Can Eat ........................................................................................ 61
Meats You Can Eat for Protein (Energy).................................................... 61
For More Variety, Enjoy .......................................................................... 62
Enjoy These Till Your Hearts Content .................................................. 62
Basic Diabetes Superfoods You Should Know ................................... 63
Coconut & Coconut Oil ................................................................................ 63
Honey .............................................................................................................. 64
Nuts ................................................................................................................. 65
Vinegars .......................................................................................................... 66
Three Delicious Low Carb Meals .......................................................... 68
Salad with Cubed Chicken ....................................................... 69
Stuffed Chicken Breast .............................................................. 70
Foods to Eliminate During Phase 1 ...................................................... 71
Dairy................................................................................................................ 72
PHASE 2: GET SET ..................................................................................... 73
RE-INTRODUCING CARBS TO YOUR DIET .............................................. 73
Gradually Increase Your Carb Intake to 40 grams .............................. 73
Gradually Increase Your Carb Intake to 60 grams .............................. 74
BBQs Okay Now and Then ................................................................... 75
Let Stir Fry Be Your Friend.................................................................... 76
Phase 2 Recap ........................................................................................ 76
PHASE 3: Go! .............................................................................................. 77
DIABETES-FREE FOR LIFE ....................................................................... 77
Phase 3 Recap ........................................................................................ 78
Powerful Herbal Supplements ................................................................... 79
Dos & Donts for Success..................................................................... 79
Research Says: Super Supplements .................................................... 80
Chromium Picolinate ....................................................................................80

Chromax..........................................................................................................81
Pycnogenol .....................................................................................................81
Alpha-lipoic Acid ..........................................................................................81
Calcium & Vitamin D....................................................................................82
Magnesium .....................................................................................................82
Fish Oil, Zinc & Fiber ....................................................................................83
Acetyl L-Carnitine .........................................................................................83
Ginkgo Biloba.................................................................................................84
Gymnema Sylvestre ......................................................................................84
Benfotiamine ..................................................................................................84
Mulberry .........................................................................................................84
Fenugreek Seeds ............................................................................................85
Asian Ginseng ................................................................................................85
These Commoners are Great, Too ........................................................ 85
Garlic & Onions .............................................................................................85
Curry Leaves ..................................................................................................85
Burdock Tea....................................................................................................86
Aloe Vera ........................................................................................................86
Cinnamon .......................................................................................................86
Recap ....................................................................................................... 86
Get Moving................................................................................................... 88
Tabata; The Perfect Workout for Diabetics .......................................... 88
Recap ....................................................................................................... 89
The Science of Selfrescue ......................................................................... 90
Diabetes and High Blood Pressure....................................................... 90
The Holiday
W a k e - u p C a l l
This eBook is dedicated to my hero: my amazing mother, Joanne Winters. She is my hero because of the
role model shes proven to be since being diagnosed with diabetes. Ive never admitted this to her, but there
was a frightening moment when I didnt think shed make it not given her terrifying incident on
Christmas Day six years ago
Mom had been leery about being away from home, from
her daily routine in St. Louis, but eventually caved in for
holiday travel. I was ecstatic that shed fly to Chicago for a
visit. I planned a big gathering, a Christmas Brunch, in my
brand new home. My fiancs family, lots of other friends
and relatives would all come to enjoy quite an elaborate
spread of omelets, a huge honey-baked ham with
pineapples, shrimp n grits with wine sauce, homemade
biscuits, rich egg nog the works.
Everyone had an awesome time, and later that night, a few
of us would regroup and venture out for fun at a casino,
despite a blanket of fresh snow.
But as evening approached, Mom mentioned her stomach was giving her trouble. She stayed in the
bathroom a while, hoping to make things better. But ultimately said she felt no relief.
When she emerged, she sat atop my bed, clutching her belly. I asked what I could get for her, to help.
Would Alka Seltzer help? I asked. She said no, but wanted me to bring her purse. Shed take a Tums and
be fine, she said, sounding certain.
Just as I was extending her purse toward her, I saw my mothers head fall back into the mattress: Shed
passed completely out. Her purse hit the hardwood floor with a thud.
Mom! Mom wake UP! I kept pleading stunned, in utter disbelief, frightened beyond words. Because I
was a nurse I knew exactly what to do and moved into action with lightening speed. With one hand I was
vigorously shaking her knee; with the other I grabbed the phone off the nightstand and dialed 911.
About 20 seconds later, while I was telling the emergency operator my address to send an ambulance, God
was merciful: my moms eyes opened! And then she sat up, blinked a few times, and asked who I was calling.
Im getting an ambulance, I told her. You passed out I probably looked like a doe peering in the
headlights of a Mack truck, but somehow I managed to keep my inner-hysteria out of my voice.
Oh honey, she said sweetly, Youre over-reacting.
And BAM: she passed out again ... her head sunk silently into the mattress once again!
By this time Im grabbing and pulling on my shoes, preparing to move the moment the paramedics show up.
All the while Im thinking, This cant be happening. My mothers going to die on Christmas? Right before
my eyes?! Life couldnt be this cruel
By now, there was a knock on my condo door. I rushed over to let in two very capable looking paramedics.
They were accompanied by two burly but sympathetic looking policemen. I let them all in and immediately
felt relieved that so much good help had arrived so quickly.
They all entered my home just when mom was, thankfully, coming to again sitting up for the second time!
As a seasoned nurse, Id seen this a million times but certainly not with my dear mother. Twice back to
back within minutes Id experienced the death of my mother. And twice back to back Id witnessed
the awesome miracle of her awakening. This was mind-numbing.
The lead paramedic, a statuesque, take-charge blonde, asked Mom and me a series of questions. She
inquired about what led up to her passing out. She wanted more information about moms stomach pain,
and what shed eaten. I described the impressive menu Id served at my very fine brunch.
The male paramedic then asked mom if she was diabetic. She answered, No, not that Im aware of.
But, I chimed in, Both of her parents were diabetic. On the insulin needle
And at the hospital, Id witnessed similar incidents with people who indeed had no idea they had suffered
Type 2 diabetes for years. The paramedics and I shot each other a knowing glance a bit of an Aha!
My mother seemed noticeably silent once I emphasized that point. Thinking, Im sure, that her days of freerange eating were over.
Everyone helped my mother onto a stretcher and carried her outside, through a foot of glistening snow, to
their ambulance. I piled in and sat beside her, and held her hand. In short order, we were en route fast to
the University of Chicago Hospital, just 10 blocks away, red lights glaring in the night and in my heart.
It was soon confirmed at the hospital that my mother had, indeed, crossed over from being pre-diabetic to
outright diabetic. Shed had a serious digestive incident brought on by high blood sugar, likely due to overindulgence in the delectable foods of the holiday season.
Very simply, the near-coma event scared us both straight straight into finding a way to fix her blood
glucose problem. And as heredity would likely have it, mine, too.
If you, like my mother, are among the one-in-three Americans who have diabetes or pre-diabetes, consider
your diagnosis an opportunity to set a new life path. Its no longer a disease that has to restrict your lifestyle.
On the contrary: Reversing and preventing diabetes can set you on the road to a much healthier life!
But the road that my mother took to completely eliminate diabetes impact on her life was far from a
straight path. It seemed that as soon as she regained consciousness her doctors were stuffing her palms full
of pill bottles and prescriptions.
When I asked them if exercising or losing weight was important (my dear old Mom had let herself go a bit
over the last few years) they shrugged and let out a dry and weak sure. Although this situation was stressful
enough, I had a bad feeling about what my mothers life was going to be like after she got home from the
ER.
After visiting a few more doctors, we learned that my mother probably had diabetes for many years without
ever knowing it. Because I was her unofficial chauffeur and private nurse taking her from appointment to
appointment, I was able to see firsthand just how much the medical establishment relied on medications
and how little they paid attention to lifestyle. You see, it looks differently for some reason when youre on
the receiving end of the medical system than when you work in it.
Just 10 days after my mothers horrifying episode on Christmas Eve, she was prescribed a grand total of 8
different prescription medications totaling about 18 pills every single day! Sure, the pills did budge her
blood sugars down a bit, but they still went up and down like a roller coaster.
But what really scared me was how my mother changed since popping all these pills. What was once a
vibrant and upbeat woman had transformed into an apathetic zombie! My mother simply lost the spring in
her step that made Mom Mom! Part of it was the side effects from the medications which are known to
cause drowsiness and feelings of depression.
But I think some of her sadness stemmed from her lack of control. She felt powerless that shed have to
keep taking prescription meds for the rest of her life.
In nursing, we see firsthand the effects of prescription meds on peoples bodies and minds. Thats why,
whenever possible, I encourage people to do whatever they can naturally. That way, they dodge the nasty
side effects but get the same (or even better) benefits than the medications gave them.
One day after seeing my Mom laid out on the couch half-asleep in front of the TV, I decided to help
empower her to take action. I couldnt bear watching my mother poison herself with pills and walk around
half-awake all the time. Thats when we set out to find a natural cure for diabetes...
Now, six years later, my mother is in remarkable shape. At 70, she looks great and has wonderful energy.
Her blood sugar level fairly consistently hovers in the safe range of 110 to 140. Of course, she still monitors
her blood sugar level closely, three times every day. She also takes a leisurely walk with other seniors twice a
week. And she even rides her stationary bicycle while watching The Price Is Right some days.
Shes lost about 12 pounds in the process of eating differently, and let me tell you: My mother is constantly
eating good food. She now just eats several smaller meals at the same time every day. Shes embraced a wider
variety of fruits and vegetables, and has discovered a delicious new world of recipes and spices.
Because shes done so well controlling her blood glucose, moms doctor has decreased the dosage of her
insulin tablets three times before finally eliminating them altogether.
Its happened because she didnt stop learning about the disease simply through her doctors, she also
applied credible non-traditional methods to managing her diabetes most of which is information I tracked
down for her (us!) online and in libraries.
My mother and I were scared straight into adopting much healthier eating and exercise habits. These days,
were delighted to share the secrets to her success at beating diabetes with all wholl listen. Mom has even
participated as a speaker on the matter at a couple of churches in the St. Louis area.
So, it is with great pride that I now share with you the secrets to my mothers kick-butt victory over diabetes
with YOU, with full belief that you, too, can live naturally and healthily with it in the background! Shall we
begin?
10
Chapter 1
Diabetes, the
G r e a t D e s t r o y e r
Only about 150 years ago, it was extremely rare for a doctor to diagnose and treat diabetes. But today, the
number of people with this disease has reached epidemic proportions. Simply put, diabetes is the bodys
inability to digest carbohydrates and sugars. Sounds simple, maybe even a little harmless, but its killing 6
people around the world every second.
Globally, a quarter of a billion people have diabetes, making it the fourth leading cause of death on the
planet. Given this, its actually more appropriate to consider diabetes more than an epidemic: Its a
pandemic.
In the United States alone, its estimated that 23.6 million people have diabetes. Thats 7.8 percent of the
population. That number is so alarmingly high that it nearly equals the entire population of Canada.
Equally disconcerting is that about 5.7 million Americans have diabetes, but havent been diagnosed with it.
And then there are about 57 million people have pre-diabetes. Thats more than double the number of
people who actually have it full-blown today,
Yet, despite the pervasiveness of diabetes, we spend about the same amount of money trying to dodge
wrinkles with creams and cosmetic surgery as we do monitoring our deteriorating health.
Something seems wrong with our priorities!
If youre among the alarming number of people who have diabetes or pre-diabetes, you have to wonder why
you may be wondering why you sometimes do things that are not in your best interest.
B REAK A WAY FROM THE P ACK

Trouble is, the symptoms that can alert us to diabetes destruction can easily go unnoticed. In fact, about
one-third of diabetes cases go undiagnosed, making it rightly referred to as the silent disease. The silence
has us falling like trees in a forest, and its growing worse
11
How about this for perspective on diabetes: The high number

of people in the U.S. with diabetes has grown so wildly, we
now even see children dying of Type 2 diabetes, which only
older people once suffered.
This was unheard of until recently. Its as peculiar as
seeing lots of children dying of Alzheimers disease. Yet,
this is where we are. Clearly, diabetes isnt just grandpa and
grandmas mysterious disease any more.
U.S. healthcare costs for diabetes treatment are projected to double over the next 25 years, to
$336 billion.
During the same period, the diabetic population will jump from 24 million to 44 million.
Rather than become a statistic, you now have an opportunity to join an increasing number of brave and
defiant Americans: diabetics whore determined to reverse the trend and live healthily.
Quite simply, the more you weigh, the more

likely you are to get diabetes.
Most cases of diabetes are caused by a diet
high in calories combined with an inactive
lifestyle.

As evidence of these cold, hard facts about diabetes, note that over 80 percent of those diagnosed are
overweight. It should be no surprise, then, that diabetes can be turned on its head by losing weight through
proper diet and physical activity!
Fortunately, more people are really starting to get the message. As a result of proper nutrition and lifestyle
changes, 30 to 40 percent fewer people are actually dying from diabetes than a decade ago. Still, the need for
more than one-third of Americans to adopt a new lifestyle program to prevent and turn back diabetes is
evident.
12
Chapter 2
A l l A b o u t D i a b e t e s
If youre part of the at-risk population thats in the early stages of developing diabetes, heed the early
warning signs right away. For the pre-diabetic who has too much sugar in their blood but not full blown
diabetes, an end to the trend could be mere weeks away.
What are diabetic neuropathies?

Diabetic neuropathies are a family of nerve disorders caused by
diabetes. People with diabetes can, over time, develop nerve
damage throughout the body.
Some people with nerve damage have no symptoms.
Others may have symptoms such as pain, tingling, or numbnessloss of
feelingin the hands, arms, feet, and legs.
Nerve problems can occur in every organ system, including the digestive
tract, heart, and sex organs.
About 60 to 70 percent of people with diabetes have some form

of neuropathy.
Credit: National Diabetes Information Clearinghouse (NDIC)
http://diabetes.niddk.nih.gov/DM/pubs/neuropathies/
K NOW THE S YMPTOMS
13
To identify and manage diabetes, its important to know the symptoms and identify them early. As a first
step, pay more attention to the natural flow of your bodily systems. Have you ever blamed frequent
urination on too much coffee? Fatigue on too many late nights? Diabetes symptoms such as these are easy to
misidentify. If you have Type 1 or 2 diabetes, you may have some of the following symptoms:
Frequent urination
Increased thirst/dry mouth
Fatigue
Irritability
Extreme hunger
Weight loss
Blurry vision
Cuts or sores that are slow to heal
Irritated/itchy skin
Yeast infections
Tingling in the hands and feet
Erectile dysfunction
U NDERSTANDING D IABETES
Living is hard work; it requires lots of energy. Without a steady source of usable energy, we would die. Even
as you sit reading this, your body is using energy to do many things at once. Your brain, heart, kidneys,
muscle, fat cells everything require some level of energy to keep working.
The body gets energy from nutrients in the foods we digest, mostly from carbohydrates and fats. But what if
the body cant effectively break down those vital nutrients and distribute them properly to energize our cells,
organs, and tissue? This, my friend, would classify you as diabetic.
Breaking down and processing various nutrients are jobs a normal metabolic system handles well. Its our
metabolism that does the work of converting the goods to energy. When this isnt happening, you have a
form of diabetes.
Diabetes is a group of metabolic diseases in which the process of getting the necessary energy to fuel all our
body parts isnt working properly
14
B LOOD G LUCOSE (S UGAR ) AND I NSULIN

Most of what we eat is broken down into glucose. Glucose is a form of sugar in the blood; its the principal
source of fuel for our bodies. When food is digested, the glucose makes its way into our bloodstream. Our
blood, then, carries the glucose to all the cells in the body. But the glucose cant actually get inside cells if
theyre not set and ready with insulin.
Insulin is a hormone (i.e., chemical) made by the pancreas (behind the abdomen). The pancreas releases
insulin into the blood. But if your body doesnt make enough insulin, or if your insulin doesnt work the
way it should, glucose cant actually get into your cells. It stays in your blood instead. Your blood glucose
level then gets too high, causing pre-diabetes or diabetes.
When your body cant use or store the blood

sugar normally, your organs, tissues, and
cells arent getting the energy they need
to thrive.
The kidneys give off some of this sugar into the urine. But a person with diabetes has a condition in which
the amount of glucose in the blood is too elevated (hyperglycemia). This is because the body either:
Doesnt produce enough insulin,
Produces no insulin, or
Has cells that dont respond properly to the insulin the pancreas produces.
Regardless of how it occurs, if insulin

isnt bringing glucose into the bodys
cells, the cells arent getting the
essential energy and growth requirements.
It also means that sugar is building up in
the blood which, over time, can cause very
serious diabetic complications.
Naturally, lacking the required energy, youre likely to feel tired. If the disease progresses, your liver, kidneys,
and eyesight can become damaged. Whats more, diabetes is the leading cause of non-traumatic limb
amputation.

15
W HO G ETS D IABETES ?
Anyone, anywhere, at any age can develop diabetes. Thats because any one can abuse their body, thereby
impairing or destroying the beta cells that produce insulin.
While the triggers of diabetes are still being discovered by researchers, a number of well-known risk factors
have been identified. The three leading risk factors are:
Obesity: Over 80 percent of people with Type 2 diabetes are overweight. The more overweight you
are, the greater your risk of diabetes.
A family history of diabetes: If theres someone in your family who has diabetes, then your
chances of developing the disease are increased.
High-Risk Diabetes Factors

The risk of developing diabetes is twice as high in the
African-American, Hispanic, American Indian and Alaska Native
adults than in whites.
Ethnicity: If youre a minority, youre more likely to develop diabetes than whites. Researchers
dont know why yet, but the fact is diabetes is on the rise among African Americans, Hispanics,
Native Americans, Asians and Pacific Islanders.
Age: About 90 percent of people with diabetes have Type 2 diabetes. This type typically has
occurred in people over 40, but its now also affecting children and adolescents to a greater extent.
Still, the older you are, the greater your risk of diabetes.
Diabetes during pregnancy: Some women develop a temporary type of diabetes called
gestational diabetes when pregnant. Gestational diabetes develops in 2 to 5 percent of all
pregnancies, but usually disappears once the pregnancy is over. However, women who have had
16
gestational diabetes or who have given birth to a large baby are at a greater risk of developing type 2
diabetes later in their lives.
Also at risk: People diagnosed with conditions including vascular disease, polycycstic ovary
syndrome, schizophrenia, and acanthosis nigricans (a skin disorder characterized by dark, thick,
velvety skin inside the bodys folds and creases).
T HREE M AIN T YPES OF D IABETES

Diabetes Type 1:
insulin at all.
Your
body
produces
no
Diabetes Type 2:
You
don't
produce
enough insulin, or your insulin
isnt working properly.
Gestational Diabetes:
You
develop
diabetes
just
during
your
pregnancy,
which
usually
resolves itself.
Diabetes Types 1 & 2 are chronic medical
conditions, meaning theyre perpetual and
persistent.
There are two main types of individuals affected by diabetes: Type 1 individuals are typically thin and are
affected by diabetes at a young age.
In these individuals diabetes is caused by an autoimmune process that destroys insulin-producing beta cells
in the pancreas. Type 2 individuals are more commonly overweight adults, though the disease has become
more prevalent in younger age groups due to obesity. Type 2 diabetes is caused by insulin resistance and
relative insulin deficiency.
Later on in this book Ill tell you more about the main underlying cause of diabetes, especially type 2
diabetes; inflammation. But for now, lets keep things simple.
17
Type 1 Diabetes
Once known as juvenile diabetes, Type 1 diabetes actually can
occur at any age. Its most commonly diagnosed in childhood
or teenage years and accounts for 5 - 10% of all diabetes cases,
making it less common than Type 2 diabetes.
With Type 1 diabetes, the pancreas doesnt produce any
insulin at all. As a result, the glucose (blood sugar) thats
required for energy builds up in the blood.
Type 1 diabetes mellitus is characterized by loss of the insulinproducing beta cells of the islets of Langerhans in the
pancreas leading to insulin deficiency. Researchers still
havent identified why some of us lack insulin-making beta
cells. Therefore, while Type 1 diabetes is treatable and can be
effectively managed, it isnt yet preventable.
To make up for the insulin deficiency, Type 1 diabetics require insulin treatments, typically administered
through insulin injections, pumps or inhalers. With the help of insulin therapy and other treatments, even
young children with Type 1 diabetes learn to manage their condition and live long, healthy, happy lives.
Insulin injections, medication, a healthy diet, and exercise can reduce blood glucose levels. And
importantly, a healthy diet can actually reduce your dependence on insulin and medication.
Actress Mary Tyler Moore, long-time chairman of the Juvenile Diabetes Research Foundation (JDRF), is one
of many successful people who have shown how adult onset Type 1 diabetes can be part of a successful,
productive life.
On The Mary Tyler Moore Show, she was the young career woman who was gonna make it no matter
what. Unbeknownst to her TV viewers, Mary in real life was adapting to a diagnosis of Type 1 diabetes in
her early 30s, while indeed making it as the lead in the popular TV show.
Now in her 70s, Mary is healthy living proof that the right lifestyle can enhance the quality of life of a Type
1 diabetic. Also a vegetarian, she exercises for 60 minutes six days a week. For every well-known diabetic like
Mary who has taken life-enhancing steps, there are many more real people whore improving their quality
of life with Type 1 diabetes, too.
Type 2 Diabetes
Once called adult onset diabetes, more teenagers, and even children, are developing this type of diabetes.
Like Type 1 diabetes, your pancreas is not producing enough insulin and, as a result, glucose is building up
in your blood.
Unlike Type 1 diabetes, the cause of Type 2 diabetes is easily identifiable: your lifestyle.
18
If you fall somewhere on the spectrum from

pre-diabetes to Type 2 diabetes, a change
in health and diet can prevent and actually
reverse diabetes.
The biggest mistake with Type 2 diabetes is complacency. Yes, it is possible to reverse diabetes but the longer
you wait, the longer it will take and you risk doing more damage to your system.
Management consultant Ron Smiths diabetes profile is typical. Three years ago, overweight with a sedentary
lifestyle, he was diagnosed with Type 2 diabetes. It was a sobering diagnosis for a man in his mid-40s whose
father died of complications from Type 2 diabetes.
Rons reversal involved adding more fruits, vegetables and grains to his diet and taking out processed foods.
In addition to daily exercise, he takes medication to regulate his glucose. After three years of working hard
on his lifestyle turnaround, Rons blood glucose has recently fallen out of the high-risk range.
The lesson is clear the earlier you step on the path to a healthier life, the quicker and more pronounced
your recovery will be.
Pre-diabetes
Also called impaired glucose tolerance or adult onset diabetes, pre-diabetes should be considered a wakeup
call to change your lifestyle. At least some symptoms of diabetes are likely starting to appear excess thirst,
wounds that will not heal, frequent urination all signals that your body is starting to become resistant to
insulin.
The pathway to Type 2 diabetes is well known. Obesity
and an inactive lifestyle are markers on the way to
becoming a diabetic. If you have any of the other
markers, including a family history, a previous diagnosis
of gestational diabetes or an ethnic background at high
risk, nows a good time to develop offensive lifestyle
habits. At this stage, any prevention steps taken will
have a greater impact.
A diet high in fats and carbohydrates but little fiber will eventually lead to disease. In fact, a recent study by
the University of Massachusetts has shown that obesity and consumption of large portions of fast food will
significantly increase your risk of developing diabetes.
If you suspect youre pre-diabetic, it is time to see a medical professional who can officially diagnosis and
start charting your vitals and other signs.
19
According to the National Institutes of Health

(NIH), blood glucose level of 100 milligrams per
decilitre are considered normal.
People with blood glucose levels between 100 126
may have impaired fasting glucose or pre-diabetes
and are at risk for diabetes complications.
Diabetes is typically diagnosed when fasting blood
glucose is 126 or higher. Once youve strayed to
this point, the doctor will give you the
diagnosis: diabetes.
But dont despair! Just get with a doctor wholl work with you to perform the necessary blood glucose tests
to:
Check for diabetes.
Monitor treatment of diabetes.
Check for diabetes that occurs during pregnancy (gestational diabetes).
Determine if an abnormally low blood sugar level (hypoglycemia) is present. A test to measure blood
levels of insulin and a protein called C-peptide may be done along with a blood glucose test to determine
the cause of hypoglycemia.
Fran is a noninsulin dependent diabetic who was fighting

extreme fatigue for several years without making any lifestyle
changes. But she waited until her symptoms were no longer just
compromising her lifestyle, but debilitating, before making a
change.
It was the onset of blurred vision that finally scared Fran
into action. Fran discovered the power of Yoga therapy and a
macrobiotic diet low fats, sugars and carbohydrates to
reduce blood sugar levels.
20
Chapter 3
Once Youve
Been Diagnosed
Diabetes is your bodys way of sending early warning signs, but many people can and have virtually reversed
this life-threatening disease.
Whether you have Type 1 or Type 2 diabetes, the right diet combined with more physical activity will
absolutely reduce your dependence on insulin injections and medication. And if youre only pre-diabetic
thus far, you can very easily regain full control of the threat.
Theres increasing evidence that by

embracing natural foods, diabetes can be
virtually beat. Steps in this direction are
working for many of us who are diabetic or
pre-diabetic.
This is the type of diet plan will be
detailed in this material.
In the beginning, maintaining your health may feel like sailing against a strong headwind. But you can no
longer just sit back and enjoy the breeze. Once youve steadied the sails, youll be moving full-steam ahead at
a healthy clip!
G OAL #1: S TABILIZING Y OUR B LOOD G LUCOSE L EVEL

Everyones blood glucose levels normally increase slightly after theyve eaten. Glucose comes
primarily from eating carbohydrate foods (e.g., white rice, bread, crackers), which, in the blood convert to
sugar. If you measure your blood glucose and find it:
Above 125 : Youre experiencing hyperglycaemia (high blood sugar), or
21
Below 100 : Youre experiencing hypoglycemia (low blood sugar).
The #1 most important factor to control diabetes involves

effectively lowering blood sugar level. The standard way to
do this is through medications like Metformin and Avandia,
among others. But there are effective natural methods that
work, too.
Carbohydrates and Diabetes

People with diabetes must pay close attention to their dietary intake, portion sizes, and meal frequency.
What you eat, or more specifically the carbohydrates (or carbs) in the food you eat, are the bodys main
source of glucose.
Foods high in dietary carbohydrates include:
Sugar,
Starchy foods like potatoes and pasta,
Grain-based foods like breads and cereals.
Carbohydrates can also be found in dairy products and fruits and vegetables, as well as many beverages.
Managing diabetes doesnt mean that these carbohydrate-containing foods must be completely cut out of
your diet. In fact, many of these foods contain nutrients that are essential to good health. However, their
intake must be carefully controlled and other blood glucose lowering tools such as exercise should be used
to balance out their effects.
Its also extremely important to take steps to lower inflammation in the body. Doing this alone has helped
thousands of people to completely overcome Type 2 diabetes naturally.
For most people, special treats such as a

slice of birthday cake can be an occasional
indulgence as long as portions are
controlled and theyre figured into the
overall daily carbohydrate and calorie
allowance.
22
This will help you greatly in managing

diabetes, but a more stringent plan to
reverse it is needed. For now, though, Id
just like to get you more familiar with
taking steps to managing it.
H OW O FTEN TO T EST Y OUR B LOOD G LUCOSE

Regular testing is key to steadying blood glucose levels and maintaining a smooth course in your daily life.
Fortunately, the choice and accuracy of tests is improving. Advances in technology have made monitoring
blood glucose levels and administering insulin injections unobtrusive events in ones daily life.
If you have been diagnosed with Type 1 diabetes, you should measure your blood glucose
level once a day.
Type 2 diabetics should measure their blood glucose levels frequently throughout the day.
If your system is off balance due to illness other factors, you should check your blood glucose
level every few hours.
Pre-diabetes is typically monitored by regular blood glucose checks with your doctor.
As an example, my 70-year-old mother was diagnosed with Type 2 diabetes, and as previously
mentioned, the strength of her insulin tablets has been reduced several times before she finally
didnt need them at all.
Shes done it by following the diet plan included later in this eBook. Basically, shes stayed with a
low-carb, high fiber diet, and kept active with moderate exercise. She also took several steps to
tackle inflammation.
Most days, she only monitors her blood glucose once, in the morning before eating breakfast
or anything else.
On rare occasions she may feel a little weak; low on energy. Shell do an extra test then and will
likely discover her blood sugar has dropped too low. Shell give herself a quick sugar-energy lift by
drinking a glass of orange juice or eating a piece of candy. And then, thankfully, shes all right!
Mom still visits the doctor every four months, though. Shes not even getting blood work done on
those visits (theyre checking her vitals). It may seem a bit excessive, but better safe than sorry is
our mantra.
23
M ONITORING B LOOD G LUCOSE L EVELS

The different types of blood glucose tests are:
Fasting blood sugar (FBS) measures blood glucose after you havent eaten for at least 8 hours
(e.g., test first-thing). This self-test is often the first thing to gauge how well you did with eating right
the previous day, and what your body should or shouldnt have more of this day. Although it isnt as
accurate as some other tests, its sufficient for many.
2-hour postprandial blood sugar measures blood glucose exactly 2 hours after you eat a meal.
Random blood sugar (RBS) measures blood glucose regardless of when you last ate, no fasting in
advance required. Several random measurements may be taken throughout the day. Random testing
is useful because glucose levels in healthy people do not vary widely throughout the day. Blood
glucose levels that vary widely may indicate a problem. This test is also called a casual blood glucose
test. Diabetes is diagnosed if the RPG, taken randomly, registers a glucose level of 200 or higher.
Additionally, the presence of other symptoms is confirmed, such as frequent urination, increased
thirst or unexplained weight loss. Other diabetes symptoms may be present, such as fatigue and
blurred vision.
Oral glucose tolerance test (OGTT) is used to diagnose pre-diabetes and diabetes. An oral
glucose tolerance test is a series of blood glucose measurements taken after you drink a sweet liquid
that contains glucose. The OGTT also is among those used to diagnose gestational diabetes. A liquid
containing 100 grams of sugar is taken before the test. If glucose levels register above normal in at
least two of four tests then gestational diabetes is diagnosed.
Urine tests are not a substitute for blood glucose tests. However, they can be used as a complement
to blood testing or when it is difficult to obtain a drop of blood. More often, they are used when
cost and availability of blood glucose tests are factors. These circumstances most often arise in
economically disadvantaged regions in both developing and developed countries. Urine tests are the
most accurate when blood glucose levels are high and may not provide useful information in other
circumstances. As with the blood test, a glucose level below 180 is desirable. Finally, if you are on
medication, it could interfere with the results of a urine test.
A1C test Endorsed by the American Diabetes Association, we have a new measure of our blood
glucose level to help manage our diabetes prevention and reversal. The A1C test, taken several times
a year, measures ones average glucose levels over two to three months. Basically, the eAG reading
24
converts your A1C reading into the same unit of measurement that appears on your home blood
glucose meter. Importantly, if your eAG differs notably from your home meter reading, you may
want to question the source of the discrepancy. For example, should you be testing at different times
of the day?
B ODY M ASS I NDEX

While testing ones body mass index (BMI) does not test specifically
for diabetes, a high percentage of obese people develop diabetes. BMI
is a measurement of ones body weight relative to height based on
these criteria: normal weight, overweight, obese, or extremely obese. If
you are outside of the normal weight range, you should consult a
healthcare provider about being tested for diabetes, especially if you
exhibit symptoms, and focus on reducing weight and the risk of
diabetes.
BMI for children and teens must also be determined based on age,
height, weight, and sex.
25
Chapter 4
H o m e G l u c o s e M e t e r s
The blood glucose meter is an important component of a comprehensive diabetes management system,
which also may include insulin, medication and diet and exercise. Home blood glucose meters can be
bought at your local pharmacy. To ensure your measurements are accurate, make sure you are educated on
its proper use. Your doctors office or diabetes counselor will often provide this service.
With over 20 home glucose meters on the market, deciding which one to buy will be the hardest decision.
Take into consideration measurement range, testing speed, the cost of the meter and testing strips, the
quality of information stored in the meter, design and convenience. Thereafter, take these steps to ensure
the accuracy of your measurements.
P LASMA G LUCOSE R EADINGS

Home glucose meters provide a glucose reading based on glucose in whole blood. As a result, measurements
are 10 to 15 percent higher on average. The lab tests provided by your doctor, however, are based on the
glucose in plasma. Home meter readers that calculate plasma equivalent readings are now available and
provide a good basis for comparison.
G LUC OSE M ETER P ERFORMANCE

Be sure to obtain proper instructions and guidance on operation and reading accuracy from your healthcare
provider and the machine vendor.
A number of imbalances in your system can skew the accuracy of your readings. Hematocrit, for example, is
a measure of the number of red blood cells. A number of factors can lead to high hematocrit readings.
Anemia, a common condition in diabetics, can lead to abnormal hematocrit readings. Glutathione, uric
acid and ascorbic acid (Vitamin C) also can skew readings.
G LUCOSE M ETER C LEANING

In order to obtain an accurate measurement, it is important to clean your glucose meter. Check to see if it
is self-cleaning, requires cleaning or must be cleaned by the manufacturer.
26
Chapter 5
I n s u l i n T h e r a p y
All animal life requires insulin. If your body is not producing or processing it effectively, then providing
some form of insulin therapy is required. Thankfully, insulin therapy has advanced considerably. It no
longer has to be so intrusive in your daily life.
But theres a powerful movement to do away with or substantially decrease artificial sources of insulin. In
following chapters Ill show you exactly how to do that. But first, lets keep going through everything that
diabetics and pre-diabetics really need to understand to make victory over diabetes possible.
According to the American Diabetes Association:
Insulin is required for people with Type 1 diabetes and sometimes necessary for people with
Type 2 diabetes.
Syringe is the most common form of insulin delivery, but there are other options, including
insulin pens and pumps.
Insulin should be injected in the same general area of the body for consistency, but not the
exact same place.
Insulin delivery should be timed with meals to effectively process the glucose entering your
system.
T HE B ALANCING A CT
With the help of a health care provider, diabetics do find an insulin routine that keeps their blood glucose
levels near normal. Much of the time, youll feel pretty good. But when your levels dip too low
(hyperglycaemia), you may feel weak and confused. Conversely, when blood sugar levels are too high, youll
feel agitated and must be very careful youre not setting yourself up for diabetic coma.
Type 1
People diagnosed with Type 1 diabetes usually start with two injections of insulin per day of two different
types of insulin and generally progress to three or four injections per day of insulin of different types. The
types of insulin used depend on their blood glucose levels. Studies have shown that three or four injections
of insulin a day give the best blood glucose control and can prevent or delay the eye, kidney, and nerve
damage caused by diabetes.

27
Type 2
Most people with Type 2 diabetes (who dont take the necessary steps to manage it naturally) may need one
injection per day without any diabetes pills. Some may need a single injection of insulin in the evening (at
supper or bedtime) along with diabetes pills. Sometimes diabetes pills stop working, and people with Type 2
diabetes will start with two injections per day of two different types of insulin. They may progress to three or
four injections of insulin per day.
T YPES OF I NSULIN
There are more types of insulin treatments available that enable the onset of action and peak effect to be
tailored to the specific needs of the diabetic, thereby improving the efficacy of treatment. A diabetic may
combine treatments. For example, a baseline insulin shot may be provided for a 24-hour period while an
injection of a rapid-acting insulin is taken right before meals high in carbohydrates.
Moreover, more convenient insulin technologies, such as pumps and once daily insulin shots, have proven
popular with communities that have traditionally avoided insulin therapy, such as the Hispanic population.
The most revolutionary part of insulin treatments are new modes of administration. Following are brief
synopses on the major tools for administering insulin based on lowest to highest cost solutions.
Insulin needles are low cost and easy to transport. They do require some mastery of proper injection
technique. Too shallow of an injection can result in little or no effect. It is also important to ensure the
dosage is correct.
Insulin pen injectors are convenient and easy to carry. They come with a disposable insulin cartridge and
needle but may not be available for all types of insulin. Ideal for small doses, less skill is required to
accurately inject a pen.
The convenience of being able to inhale insulin through insulin inhalers over the use of needles will make
this mode of administration very popular. Some trials have been withdrawn but new clinical trials are
ongoing. The ADA has found inhaled insulin to be a safe alternative to injection. Injection, however, has
been slightly more effective in blood glucose control.
Insulin pumps have improved the quality of the diabetics life. Insulin is continuously administered. Blood
glucose levels and food taken must continue to be monitored. The needle, placed underneath the skin, is
replaced every 48 to 72 hours. The pump can be programmed to provide an additional insulin shot at meal
times.
The most advanced mode of administration are continuous insulin devices that also monitor blood glucose
levels, for the most part freeing up the diabetic from the chores of daily insulin management.
28
Sadly, with diabetes, you sort of must

become your own science experiment.
If your doctor has you on an insulin drug
like Metformin, you may need to be
supplementing it by taking Vitamin B12.
Also, make sure that any vitamin/mineral
you take has iron in it, because Metformin
can cause anemia.
29
Chapter 6
Inflammation:
What It Is and Why It Matters
Ask 10 people on the street about the cause of Type 2 diabetes and youll likely get 10 different answers.
Diabetes is commonly thought to be caused by obesity, lack of exercise and eating too much sugar.
Low and behold, these are the most common causes that get thrown around by diabetics and even socalled expert doctors! And its all true. It just doesnt tell the whole story.
But what if there was a single underlying cause of diabetes that was legitimate, proven by science, and 100%
curable. Would that get your attention? If youre at all interested in diabetes management (and judging by
the fact that youve purchased this book you are), then the information you find in this chapter may be the
most important diabetes information youve ever come across in your life.
What is this secret and little-known cause of diabetes? Inflammation.
W HAT I S T HIS I NFLA MMATION I VE B EEN H EARING A BOUT ?

Youve probably come across the word inflammation lately while watching the news or in the newspaper.
Due to its incredible impact on overall health, theres good reason that the media is abuzz over
inflammation. In fact, Time Magazine recently ran inflammation as a cover story to get the word out about
this silent killer that ultimately leads to the chronic diseases that plague the modern world. Studies show
that Alzheimers disease, cardiovascular disease and (of course) diabetes are all closely linked to
inflammation.
30
However, simply hearing about inflammation isnt enough. If you really want to tame this beast named
inflammation then you need to know about it front, backwards and sideways.
W HY I NFLAMMATION ?
Ouch! You just stubbed your big toe. Time to get the ice and elevate your foot to fight the inflammation.
Most people have experienced inflammation at some point in their life. Whether it was from a stubbed toe,
a broken arm or something more serious, weve all seen our body parts suddenly swell up like a water
balloon. Whats happening? Why does your body do something every time you hurt yourself?
The reason inflammation exists is to heal. Most people are surprised to hear that inflammation is a healing
mechanism because its associated with poor health and disease. Well get to that point later, but lets first
discuss the ins and outs of inflammation.
I NFLAMMATION 101
While writing this book I searched high and low for a single image that could portray inflammation to you
simply and easily (after all a picture is worth a thousand words!). But no matter where I looked I came up
empty.
The best artists could do is add a flame or some redness to someones body to visually represent
inflammation. But you cant fault the artist inflammation isnt a straightforward process that can be
conveyed in a simple image, or even a diagram. So well have to work with words.
The best way to view inflammation is as your bodys natural emergency response team. Like a team of police,
firefighters and paramedics, it rushes towards any area of your body that needs immediate assistance. That
emergency response team is made up of unique cells known as macrophages. The cells that coordinate and
regulate macrophages are called inflammatory cytokines, or just cytokines.
Like a team of first responders, different macrophages have different jobs. Some are armed policemen that
take down bad guys. Others are EMS staff, patching up wounded victims.
Normally, your body does a good job of coordinating the work of macrophages (via cytokines) so that they
are efficient at what they do. Its important to note that your body goes to great lengths to make sure that
macrophages only become active when theyre needed (this is a crucial point that we will come to later).
Thats why your body has special cells to help coordinate, maneuver and lead your macrophages to make
sure that theyre active at the appropriate time.
31
T WO T YPES OF I NFLAMMATION
The word inflammation really doesnt do the process justice. It doesnt differentiate between the two types
of inflammation an incredibly important distinction. Its like the word friend. You have some friends
that you grab coffee with now and again and you have others that youve known your whole life. And so it is
with inflammation.
The type of inflammation that tends to come to peoples minds when they hear the word inflammation is
known as acute inflammation.
Acute inflammation is inflammation you can usually see and feel. Acute inflammation is your bodys
response to an injury or some form of bodily harm. The typical signs of acute inflammation are redness,
swelling, pain, heat and loss of function. In cartoons, inflammation is usually represented as bright redness
and massive swelling a surprisingly accurate portrayal of the process.
Although we go to great lengths to keep acute inflammation under wraps when it does happen, its actually
a good thing. One of the great paradoxes of inflammation is that we make an effort to fight acute
inflammation (which is helpful) and do almost nothing for chronic inflammation (which is harmful).
For example, a study published in the October 2010 Federation of American Societies for Experimental
Biology found that icing injuries with frozen peas or an ice pack actually slowed down the healing time. In
the case of injuries, inflammation should be welcomed with open arms.
However, theres a second type of inflammation chronic inflammation- thats the root cause of diabetes.
Remember how I said that your body tries its best to only put cytokines to work when (and only when)
theyre needed?
Well, chronic inflammation is what happens when, for one reason or another, your body isnt able to do
that. Instead of healing, it harms. Instead of fighting invaders, it surrenders to them. Instead of keeping your
body healthy, it wreaks havoc.
To illustrate chronic inflammation, imagine if you were cooking up some healthy stir-fried vegetables and
next thing you know a fire breaks out in your kitchen which quickly spreads to a few other parts of your
house. After calling 911, the firemen arrive breaking down doors and walls and spraying everything in sight
with water. So far, nothing out of the ordinary.
Lets say that even after the fire was put out the firemen didnt leave. They continued to break things, spray
water all over the place and generally destroy everything around them. Thats essentially whats happening
with chronic inflammation.
There are a few common causes of chronic inflammation that Ill get into at the end of this section. Right
now, just understand that chronic inflammation is simply inflammation that is turned on 24/7. And
inflammation thats turned on when its not supposed to be is bad news for your body.
32
T HE D IABETES - I NFLAMMATION C ONNE CTION

Its not so much that inflammation causes diabetes its that diabetes is inflammation (just in a slightly
different form). A research study conducted by Free University Berlin and published in the March 2003
edition of Diabetes investigated the risk of contracting Type 2 diabetes in people with different levels of
inflammation. Astonishingly, they found that high levels of a single type of cytokine (IL-6) increased Type 2
diabetes risk by more than 2.5X!
The authors state that, These data strongly support the hypothesis that a subclinical inflammatory reaction
has a role in the pathogenesis development of Type 2 diabetes.
Here is how chronic inflammation (which we will simply refer to as inflammation from here on out)
contributes to diabetes:
Insulin Resistance:
In Chapter 2 I already discussed the importance of insulin in both Type 1 and Type 2 diabetes. The key to
keeping blood sugars under wraps is to make your cells as sensitive to insulin as they possibly can be.
Unfortunately, cytokines and macrophages literally get in the way of insulin, not allowing it to do its job of
shuttling blood sugar into your cells.
Beta Cell Death:

You already know that beta cells are your pancreas miniature insulin factory. Theyre actually able to
somewhat compensate for insulin resistance by cranking out extra insulin. However, this isnt possible if
your body is struggling with inflammation, according to a paper published in Biochemical Society
Transactions. Inflammation actually attacks your precious beta calls not unlike what happens in Type 1
diabetes!
But even worse is the fact that elevated blood sugars caused by prolonged inflammation leads to a vicious
cycle thats hard to get out of.
T HE I NFLAMMATION V ICIOUS C IRCLE

The reason that so many diabetes management programs fall flat is because they put an undue emphasis
on juggling your blood sugar levels. And yes, its important to do that (as I guide you through later on in this
guide.) But there are other things that are equally important if you want to completely cure your Type 2
diabetes.
33
If youre like most diabetics, your health care team has probably advised you to monitor your blood sugars
regularly and to take a few different types of medications. Sure, these pills can help keep your blood sugar
under wraps.
OK, monitoring blood sugar is a good idea to help you know which foods cause blood sugar spikes. But all
this energy is pointed in entirely the wrong places. Instead of curing your condition, most doctors zero in on
simply treating it.
Unfortunately, no amount if pills are going to get you out of whats known as the Inflammation Vicious
Circle. What is the Inflammation Vicious Circle? Its the most common reason that people that are
diagnosed with Type 2 diabetes tend to remain diabetic for the rest of their lives!
Have you ever wondered why people with cancer, heart disease and other chronic diseases can bounce back
and become healthy again while Type 2 diabetes is a life sentence?
The answer is that no other disease traps people in a vicious cycle like Type 2 diabetes does. Dont worry:
Im going to get into detail about what the Inflammation Vicious Circle is and (most importantly) how you
can escape.
As you already know, inflammation is bad news for your body, especially as it impacts glucose metabolism.
Inflammation makes insulin (including the injected form) less effective and destroys your bodys natural
production of insulin. Even worse, the high blood sugars that stem from inflammation actually increase
inflammation even more. Which then worsens blood sugar, which raises inflammation...you get the idea.
This vicious circle is like a black hole that sucks you in making it nearly impossible to get your body back to
normal.
Thats the bad news. The good news is that, by aggressively combating inflammation, you can break the cycle
and allow your body to actually reverse the diabetes thats plaguing your life.
B REAKING T HE I NFLAMMATION V ICIOUS C IRCLE F OR G OOD

Now that weve established the importance of inflammation and why it should be the focus of your diabetes
reversal strategy, its time to get to the good stuff: how to knock out inflammation like a heavyweight boxer!
I should warn you: much of the advice Im going to give you here may sound a bit out there. But stay with
me: I provide scientific backing for everything I recommend for you (not to mention my mothers personal
experience and several customers).
The reason some of the advice may sound strange is simply because the medical establishment is so focused
on treating diabetes instead of curing it.
Make no mistake, getting your inflammation under wraps will cause your blood sugar to absolutely free-fall
and will actually completely reverse Type 2 diabetes in many people. Without further ado, lets get to it,
shall we?
34
Exercise: The Inflammation Buster

I get into the nitty gritty of exercise (including important safety tips for active diabetics) in Chapter 13 of
this book. Even though you may get so excited about exercise that youll be itching to head to the gym, I do
strongly recommend that you read Chapter 13 before beginning any sort of intense physical activity.
For now Im going to give you some tips on how you can use exercise as one of your primary weapons
against inflammation.
First, a study to demonstrate just how effective exercise is for combating inflammation: A large-scale research
study involving more than 12 thousand adults examined their blood for various markers of inflammation.
They also noted how often and how intensely the volunteers exercised. Not surprisingly, they found that the
folks that were the most active had the lowest levels of inflammation in their bodies.
But what shocked the researchers was just how much of a difference exercise made. Their scientific analysis
found that the levels of inflammation in physically active people was less than half that of sedentary folks.
Ill show you one more study to show you how rapidly you can drop your bodys inflammation. In research
published in the November 2010 issue of Clinical & Experimental Immunology, scientists from Brazil
wanted to see the impact that exercise has on important markers of inflammation. The exercise program in
this study was a 30-minute bout of moderate exercise 6-days per week.
They found that after 6 weeks of following this program the diabetic research subjects lowered inflammation
significantly. Important cytokines like IL-6 and C-Reactive Proteindropped by 86% and 41%, respectively. A
truly massive change in inflammation levels from just 30-minutes per day.
How much exercise do you need to do to notice a benefit in your inflammation and blood sugar? Not much.
As I show you in Chapter 13 theres a secret way to do cardio that blows away rotting away on the
treadmill. In addition to cardio, you should also invest in some weights or resistance bands studies show
that people who resistance train tend to have much healthier levels of inflammation than those that just do
cardio. Also, resistance training boosts the sensitivity of your muscles to insulin helping drop blood sugar
even further down.
Fight Fat
You may think of the fat around your body as a squishy inanimate blob. While scientists used to think the
same thing, new research has shed light on fats role in your body. Interestingly, body fat isnt just stored
energy its a massive source of hormone production.
For years, scientists wondered why people who were overweight tended to be much more susceptible to
diabetes. And no matter how many microscopes they peered into or how many test tubes they played with,
the answer eluded them. Then in the late 1990s breakthrough research found that body fat was largely
responsible for promoting diabetes. And how could fat do such a thing? You guessed it: by ramping up
inflammation.
35
Fat increases inflammation in two ways. First, it pumps out pro-inflammatory cytokines. In small doses (like
in thin people) these cytokines dont add up to much. But in people with a lot of baggage, their fat cells
accumulate and turn into microscopic smokestacks spewing out cytokines like theres no tomorrow.
But even worse is a process that involves a special type of body fat known as visceral fat. Visceral fat is found
deep within your body inches below your skin. The fat that fills in the waistline of your jeans is not visceral
fat at all its the much less dangerous subcutaneous fat. First, visceral fat shoots out significantly more
inflammation than subcutaneous fat.
But whats truly worrisome is that visceral fat also tends to attract and trap your bodys immune cells,
reports the Washington University in St. Louis. When your bodys immune cells become trapped inside
visceral fat, they send out a distress call which shoots inflammation through the roof.
This actually attracts even more immune cells, making inflammation spiral upwards. Thats the reason that
liposuction doesnt tend to improve peoples health or blood sugar. Liposuction only sucks out the
subcutaneous fat leaving the nasty visceral fat behind.
In fact, waist circumference is an independent risk factor for Type 2 diabetes (meaning that scientists have
found that having a big belly alone makes diabetes more likelyeven if the person has a healthy body mass
index). The reason for this is that someones waist is where the majority of visceral fat tends to be found.
Shrink your waist, shrink the amount of visceral fat and make inflammation a thing of the past.
As you may expect, simply dropping pounds will go a long way towards cutting down on a bulging belly. The
simplest way to lose weight is probably something youve heard a thousand times before: eat less, move
more. Simply cutting back a bit on portions, choosing healthier foods and exercising a little bit every day is
by far the most effective way to lose weight over the long-haul. However, there are a few tricks that you can
tap into to put your bodys crosshairs on belly fat.
In Chapter 13 I discuss a particularly effective style of cardio known as the Tabata method. The Tabata
method has a laundry list of benefits when compared to the standard treadmill steady-state fare, but what
makes it particularly appealing is that it targets body fat. In fact, a May 2008 research study out of the
University of Glasgow found that the Tabata method outperformed steady-state cardio in terms of weight
loss, fat loss and risk factors for cardiovascular disease.
Amazingly, the researchers were surprised to find that Tabata training actually flipped off the fatproducing machinery of the volunteers. Not surprisingly, Tabata trainers lost significantly more fat from
their waistline than the group that plugged away on the treadmill.
As youll see in Phase 1 of this program, the glycemic index is incredibly important for controlling blood
sugars. In a nutshell, the glycemic index indicates how quickly a food gets digested and converted into blood
sugar in your body. In general, you want to make the majority of the carbohydrate-rich foods in your diet
low or medium glycemic index choices.
But theres another benefit to choosing low glycemic index foods less belly fat and inflammation.
36
Whether you have diabetes or not, chowing down on a high glycemic index food like a donut shoots your
blood sugar sky-high (the impact of the donut is obviously much more significant in people with diabetes).
Like any situation where somethings wrong, your body responds with its crew of first responders
inflammatory cytokines. According to Oregon State Universitys Linus Pauling Institute, eating a high
glycemic index diet is strongly tied to dangerously high levels of a cytokine known as C-Reactive Protein.
Because it directly and indirectly influences blood sugar, getting a handle on the glycemic index is one of the
most important steps you can take to beat diabetes.
The glycemic index-inflammation connection goes deeper (literally) than the process Ive just described.
When you have extremely high blood sugar, your body scrambles to get your blood sugar back to normal. In
its any-means-necessary quest to get some normalcy back to your blood sugar, it will put this excess glucose
just about anywhere.
The fastest way to accomplish this goal is to simply shove the blood sugar into the fat depository that is your
abdomen. Thats why, in a study of approximately 450 men and women, research published in the
American Journal of Clinical Nutrition found that those that tended to eat low glycemic index foods like
vegetables and whole grains had much smaller waists when compared to people that eat high glycemic index
foods like white potatoes, white bread and soda.
This is the reason its extremely important to follow my 3-step power plan described in a later chapter.
Although mostly talked about as a way to control consumption of high glycemic index foods, its real
purpose is to tackle the underlying cause of diabetes, inflammation.
But first I want to discuss some types of foods that directly tackle inflammation. Which brings us first of all
to
Omega-3 Fats
Youve probably heard a lot about omega-3 fats lately and for good reason. Omega-3 fats are one of the few
legitimate superfoods that may reduce the risk of a wide-range of diseases like cardiovascular disease,
hypertension and clinical depression.
The evidence is particularly strong for omega-3 intake and heart disease considering that diabetics have
twice the risk of heart disease than the general population, this fact alone should encourage you to grab the
nearest fish.
However, the diabetic benefits of omega-3s arent just found from reducing disease risk decades from now.
The benefits of consuming adequate amounts of these amazing fats for fighting diabetes are very much in
the here and now.
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First, some basics about omega-3 fats: While many people fear fat because they think it will make them fat or
prone to heart disease, omega-3 fats certainly dont fall into this category. Omega-3 fats are a special type of
fat that your body needs in small doses to function at its best. In fact, your brain (which is mostly fat) is
made up primarily of omega-3 fats! However, if you dont get enough omega-3 fats in your diet, your body is
forced to use subpar omega-6 fats. This is one reason why poor omega-3 intake is linked to depression it a
literal case of you are what you eat!
Even though the word omega-3s gets thrown around quite a bit, there are actually two distinct types of
omega-3 fats that are not created equally. The first types of omega-3s are those found in seafood like salmon,
shellfish, herring and mackerel.
This type of omega-3 fat is made up of two related compounds known as eicosapentaenoic acid (EPA) and
docosahexaenoic acid (DHA). Your body loves this type of omega-3 fat because it is highly absorbed and
utilized by your body. In fact, most of the research you hear about linking omega-3s to some health benefit is
actually talking about EPA and DHA.
Theres a second type of omega-3 fat, alpha-linolenic acid (ALA) which is primarily found in plants like
flaxseeds, walnuts, soybeans and legumes. While ALA is healthy and safe, its not nearly as effective as EPA
and DHA.
Why?
Because ALA in and of itself is useless by your body. For it to work, it has to be converted to EPA and DHA
inside your body. For some reason (scientists arent sure why) our bodies arent very good at converting ALA
into the good stuff.
Theyve also found that women are generally better at this conversion than men and that younger folks tend
to convert more ALA to EPA and DHA too. Studies suggest that less than 10 percent of the ALA you
consume is actually used by the body. And new research has found that diabetes interferes with the ALA to
EPH+DHA conversion making ALA even less effective.
So if youre one that hates fish and wants an alternative, turning solely to ALA isnt the answer for you. I
recommend taking high-quality fish oil capsules to make your omega-3 intake painless (and tasteless!).
Additionally, consume an abundance of ALA-rich foods to supplement the omega-3s in your diet. If you eat
four or more servings of flaxseeds and eat an otherwise ALA-heavy diet chock full of nuts and soybeans you
may be able to catch up to your fish-eating counterparts.
For example, one study out of the Shanghai Institutes for Biological Sciences found that giving Type 2
diabetics flaxseeds significantly reduced inflammation. ALA does work. You just have to eat massive
amounts of it to notice a real-world benefit.
But when it comes to fighting inflammation, EPA and DHA are a tag team with no equal. These two fats
drop inflammation rapidly and significantly improving blood sugar along the way. A recent review paper
published in the journal Lipids in Health and Disease outlined how omega-3s are able to make
inflammation free fall.
38
Without boring you with technical jargon, the paper describes how omega-3s are involved in the production
of immune cells. You see, because you are what you eat, your body uses the nutrients in your diet to make
your bodys cells and your immune system is no exception.
But heres the rub. Whether or not your body makes immune cells that lower or increase inflammation, it is
almost entirely dependent on the fat in your diet. Omega-3 fats generally get turned into fats that calm the
body and lower inflammation.
Other types of fats (which Ill touch on in a minute) are the precursors to those horrible cytokines that I
discussed earlier. The paper adds that the fats in your diet actually compete with one another in the same
pathway. By eating more omega-3 fats, you stop the other types of fats from transforming into cytokines its
like blocking someone from getting onto the highway.
Its no wonder that a study published in the The Journal of Nutrition and Disease found that omega-3
fish oil supplements reduced inflammation. In this research study a group of overweight men were given
either omega-3 rich fish oil capsules or a placebo. Just by taking the fish oil (the research subjects didnt diet
or exercise during the study) they reduced an important marker of inflammation by more than 20 percent in
just 8 days!
This is powerful stuff indeed. Imagine the ability to reduce the underlying cause of your diabetes by nearly
simply by swallowing a few capsules in the morning before you head off to work. Thats the incredible
power of fish oil.
If you dont want to take a supplement, its entirely possible to get all the omega-3 fats that you need from
diet alone. To do that, youll need to choose your omega-3 sources wisely. Why? Because the amount of
omega-3s found in fish vary widely. Eating more fish may not provide your body with the omega-3s it
needs to shut down inflammation and diabetes. For example, mackerel contains more than 20x more
omega-3s than sole.
Heres a list of the top sources of EPA and DHA:
Tuna
Mackerel
Salmon
Trout
Whitefish
Halibut
Bass
Pollock
Codfish
Sardines
As I said, including ALA into your diet can help bump up your omega-3 status and fight inflammation it
just has to be either combined with EPA and DHA or eaten in abundance.
39
Many people are concerned about the effects of mercury on their health --and rightfully so. Mercury is a
potent neurotoxin, meaning that is harms your nervous system. Fish have come under fire lately for their
high levels of contaminants, including mercury. However, mercurys impact from dining on fish is largely
overblown. Except in the case of children and pregnant mothers, the amount of mercury from eating fish a
few times a week isnt going to have any impact on your health (except a positive one from all those omega-3
fats!).
However, if you are concerned about mercury then keep in mind that there are many fish loaded with
omega-3 fats that dont have a lot of mercury. Salmon, carp, cod, sea bass, snapper and sardines are all very
low in mercury. On the other hand you may want to limit your consumption of swordfish, shark and marlin
as these are the types of fish with the highest concentrations of mercury.
Another thing to keep in mind with omega-3s is whether you choose farmed or wild caught fish. Studies
show that wild salmon contains significantly more omega-3 fats and less mercury than the farmed variety.
Because farmed fish are kept in tight quarters (and tend to eat one another) they accumulate toxins
extremely rapidly. Also, the diets of farmed fish leave a lot to be desired, meaning that they arent as omega3 rich. Or as Michael Holick wrote in his book In Defense of Food, you are what you eat eats.
Omega-3s and Exercise

One of the newly discovered benefits of omega-3 fats is their ability to knock out body fat especially that
nasty, inflammation-promoting visceral fat that makes blood sugars impossible to get out of control.
Research from the May 2007 American Journal of Clinical Nutrition tested the effect of fish oil
supplements and exercise on fat loss in a group of adults. The study researchers noted that, fish oil
supplements and regular exercise both reduce body fat and improve cardiovascular and metabolic health.
In other words, exercise and fish oil burn fat on their own, but when theyre combined, body fat better
watch out!
Omega-6/Omega-3 Ratio
Adding omega-3 fats (especially EPA and DHA) is going to go a long way towards dropping inflammation
and putting your body on track to reversing diabetes. However, for many people adding omega-3s may not
be enough. If thats you (or you just want to accelerate the anti-inflammatory effects from your diet) then
you may want to consider cutting out a pro-inflammatory type of fat.
One of the hottest topics in nutrition right now is whats known as the omega-6/omega-3 ratio. In a
nutshell, it describes the relative amounts of the types of fat that we eat.
Most people consume extremely large amounts of omega-6 fats and very few omega-3 fats. Scientists are still
working out the math, but they know that diets with an omega-6/omega-3 ratio of approximately 2:1 have
significantly lower levels of inflammation than those that eat massive amounts of omega-6 fats compared to
omega-3s.
Worryingly, its thought that the typical omega-6/omega/3 ratio in the American diet hovers around 20:1!
40
The reason for that this ratio matters has to do with what I discussed earlier about fats competing in the
same pathway. Omega-6s are the fats that omega-3s are competing with to produce new immune cells. Too
much omega-6 fats and your body cranks out cytokines like an efficiently-built factory. But simply by eating
fewer omega-6 fats (and ideally replacing them with EPA+DHA), your body shifts towards the production of
anti-inflammatory immune cells.
Where do all these omega-6 fats come from? The majority of omega-6 fats in peoples diets stem from baked
goods, grains, snack foods and candy. Soybean oil which is found in nearly every processed food that we
eat is the prime culprit for omega-6 fats. Amazingly, over 20 percent of all the calories (not just fat) in the
American diet comes from soybean oil alone! Cutting out omega-6 fats from your diet is surprisingly easy.
Simply avoid all packaged carbohydrates like wheat bread (even whole wheat bread has added soybean oil),
potato chips, cookies and crackers. Indeed, many of these foods are high in the glycemic index and should
be avoided, anyway!
To get your carbohydrate fix, go for whole grains that are low in omega-6 fats. These include brown rice,
quinoa, millet and barley. Also, you can get plenty of carbohydrates from nutrient-rich sources like
vegetables and low glycemic index fruits.
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Chapter 7
Superfoods to Fight
Inflammation
Now that weve established the importance of choosing the right fats for inflammation-reduction, its time
to shift gears a bit. In addition to eating more omega-3 fats and cutting down on omega-6s, you can wage an
all out war on inflammation and high blood sugars by including anti-inflammatory superfoods into your
diet.
Its important to note that even though these foods do have anti-inflammatory superpowers, theyre not able
to make up for a subpar diet. So if you continue to eat high glycemic index junk food, avoid omega-3s and
keep that bulging belly, no amount of superfood is going to compensate for your pro-inflammatory lifestyle.
On the other hand, tossing in just 1 or 2 of thee superfoods will get you on the way to reversing the proinflammatory lifestyle in which you are living.
As I mentioned before, its very important to follow the 3 step power plan in later chapters to include low
glycemic index foods and indirectly tackle inflammation. But first I want to discuss foods that directly fight
inflammation.
Some of the foods I talk about in this chapter are the same as in that plan and you may therefore feel like
Im repeating myself. The reason I set things up in this way is that I want each part to be able to stand on its
own. So if you only want to follow the power plan or only want to focus on inflammation directly, you can
without confusion.
A NTIOXIDANT P OWERHOUSE V EGETABLES

If theres one thing people with diabetes hear over and over again its: eat more vegetables! In fact, the
American Diabetes Association reports that most diabetics dont consume the amount of vegetables they
need. Vegetables are the perfect source of carbs for diabetics (even better than whole grains and fruit). Why?
Their glycemic index is rock bottom, theyre loaded with dietary fiber and theyre bursting with
antioxidants.
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Antioxidants are another nutritional buzzword that youve probably come across before. In plain English,
antioxidants are compounds found in plant foods that protect your bodys cells from damage. You see, its
not just bacteria, viruses and other germs that your body has to worry about. There are other bad guys
known as free radicals. Free radicals are simply healthy molecules that have lost an important part of
themselves (known as an electron). Free radicals will stop at nothing to steal electrons from the cells around
them wreaking havoc inside your body. Antioxidants have an extra electron that they donate to the free
radical, calming it down and defusing any further damage.
If you get enough antioxidants in your diet, your body has the weapons it needs to fight free radicals. The
long-term consequences of an antioxidant-poor diet extend beyond the increased risk of heart disease and
Alzheimers disease later in life (two diseases that disproportionally affect those with diabetes). People that
dont consume enough antioxidants in their diet from food also have sky-high levels of inflammation.
Like any situation where your body senses danger, it sends out its first response team: pro-inflammatory
cytokines. Having free radicals running rampant on a spree of destruction is no exception to that rule.
Research published in the medical journal New Horizons found that the levels of antioxidants in ones
diet were positively correlated with how much inflammation was present in their body. As you may expect,
those that ate the most antioxidants had the lowest levels of inflammation. And an animal study conducted
by the Federation of European Biochemical Societies discovered that an antioxidant-rich diet increased
insulin sensitivity and reduced Hgba1c in a group of diabetic rats. They also found that antioxidants
shielded the rats beta cells from damage boosting insulin production.
In general, dark or brightly colored vegetables should form the basis of your diet. This way, youll prevent
blood sugar spikes by eating a low-glycemic diet but youll also be fighting inflammation with your newfound
antioxidant friends.
Heres a list of some
Particularly antioxidant-rich vegetables that have unique benefits to

diabetics:
Tomatoes: Contain lycopene, a potent antioxidant shown in animal research to protect your pancreas from
beta cell death.
Eggplant: Rich in unique phenolic-based antioxidants that reduce and slow the absorption of carbohydrates
into your bloodstream.
Okra: Research published in the "Jilin Medical Journal discovered that diabetics that regularly ate okra had
less signs of diabetic kidney damage than those that seldom ate okra.
Broccoli: A UK research study found that the antioxidant in broccoli sulforaphane-- has the power to
reverse damage to arteries caused by elevated blood sugars.
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Spinach: Contains a slew of antioxidants that make free radicals cower in fear. Has also been found to
possess anti-diabetic properties.
Its important to note that while the veggies listed here are especially healthy, nearly every dark-colored
vegetable youll find is going to be a healthy choice for you.
Superfood Dosage: Aim for at least 8 servings of dark-colored vegetables per day (including at least 1 from
the list above).
Green Tea
Green tea has been used in Chinese traditional medicine since 1000 BC. Three thousand years later, we
now understand why green tea is so incredibly healthy. You may not be surprised to hear that its healing
powers stem almost completely from its incredibly high levels of antioxidants. Not only is green tea jampacked with antioxidants, but it contains a unique breed known as tea catechinsthat arent found
anywhere else.
According to the University of Maryland Medical Center, green tea catechins have been shown to
significantly reduce the risk of a laundry list of chronic diseases like cancer and liver disease. Not
surprisingly, dozens of research studies have shown that tea drinkers have significantly lower levels of
inflammation than non-tea drinkers and that drinking green tea is protective against Type 2 diabetes.
Research conducted by scientists at Toyama Medical and Pharmaceutical University in Japan tested green
teas affects on blood sugar in both animals and humans. They concluded that, The present study provides
evidence that green tea has an anti-diabetic effect. Although they werent sure why green tea prevented high
blood sugars they hypothesize that its mostly due to green teas ability to knock out inflammation.
Superfood Dosage: At least 3 cups per day of strong green tea or 750 mg of green tea extract.
Beans
Beans are one of the most underrated foods in the food supply, especially for people with diabetes. With socalled health foods like acai and goji berry stealing headlines, poor beans are largely ignored despite the fact
that they are one of the best sources of dietary fiber, antioxidants and protein diabetics can get.
A study conducted by the USDA (your tax dollars at work!) tested antioxidant levels in 100 foods commonly
eaten in the US. To their surprise, black beans, kidney beans and red beans all found themselves in the top
10 list of most antioxidant-rich foods on the planet.
But beans benefits dont stop with antioxidants. Beans are also rich in compounds known as beta-glucans
that slow the digestion of carbohydrates in your body, reducing blood sugar impact. Its like reducing the
glycemic index of whatever you eat!
Beans also make your cells more sensitive to insulin. A study out of Pennsylvania State University found
that men who started eating beans had healthier levels of insulin after just a few weeks a direct result of
beans insulin-sensitivity boosting powers.
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If beans are new to you, dont start downing can after can like theres no tomorrow. Suddenly increasing
fiber intake is a surefire way to suffer from bloating and constipation. Gradually introduce a few bites at
mealtime until your body adjusts.
Superfood Dosage: c cooked beans 4 times per week.
Yogurt
Yogurt is a healthy addition to any diabetic diet. Yogurt is a convenient source of high-quality protein a
nutrient thats been proven to fight out of control appetites. But more important for our discussion of
inflammation is yogurts ability to burn off belly fat.
In 2005 researchers from the University of Tennessee set out to see if adding yogurt to ones diet could
enhance weight loss. To do this, they divided a group of overweight subjects into two groups. One group cut
their calories, keeping the rest of their diet the same. The other group also cut calories but added in three
servings of low-fat yogurt per day.
To everyones amazement (including the researchers) those that ate yogurt lost about 30 percent more fat
than the group that cut calories alone. Remarkably, yogurt boosted belly fat loss by 81%! Needless to say,
this lost belly fat dramatically improved levels of inflammation in the volunteers.
Also, another study in a group of diabetics found that eating a vitamin D-rich yogurt every day boosted
insulin production and significantly lowered short-term and long-term blood sugar control.
Theres no question that yogurt is a fantastic choice for diabetics looking to decrease belly fat, inflammation
and blood sugars. However, that doesnt mean choosing any yogurt off the shelf is going to benefit you.
Many commercial yogurt brands add heaping amounts of sugar (often in the form of high fructose corn
syrup) into their products to make them taste better. As a diabetic, you obviously want to steer clear of any
yogurt that has any sugar added to it. Green yogurt, with twice the protein and half the carbs of most yogurt
brands, is ideal. While the flavor is stronger than most mass-produced yogurt you may be used to, tossing in
some fresh berries or low-sugar granola can add some healthy flavor to it.
Superfood Dosage: 2 cups of fat-free, no sugar added Greek yogurt daily.
Olive Oil
As weve seen, omega-3 fats are anti-inflammatory superstars. However, omega-3s arent the only type of fat
capable of knocking inflammation on its rear end. Mono-unsaturated fatthe kind found in olive oilalso
reduces your bodys natural production of cytokines.
More importantly, olive oil contains a unique compound scientists call oleocanthal. In fact, a scientist at the
University of Philadelphia found that oleocanthal has the same anti-inflammatory properties as popular over
the counter painkillers like Ibuprofen without the nasty side effects that these synthetic drugs bring to the
table.
45
When choosing olive oil, go for the good stuff. Extra virgin olive oil from reputable brands contains
significantly more oleocanthal than generic bottled plain old olive oil.
Superfood Dosage: 2 tbsp extra virgin olive oil once per day.
Red Wine
Doctors have been telling their patients for decades to drink a glass of red wine per day to protect their
heart. Until only recently, they had no idea how red wine did its heart health boosting. It turns out that red
wine contains one of the most powerful anti-inflammatory compounds known to man: resveratrol.
In animal studies, resveratrol has been shown to dramatically reduce inflammation. In fact, scientists from
the University of Buffalo have found that resveratrol works by turning off a gene that promotes
inflammation. Red wine and olive oil are a fantastic anti-inflammatory pair as red wine shuts down the
inflammation process from the beginning and olive oil shuts down any inflammation that sneaks through.
Important for diabetics, however, is that red wine attacks high diabetic blood sugar directly as well as
indirectly via reduction in inflammation. A study conducted by the University of Natural Resources and
Applied Life Sciences in Vienna found that a single small glass of red wine had more anti-diabetic
compounds than most popular prescription drugs.
Please note that drinking wine isnt appropriate for everyone. Check in with your doctor before you start
drinking red wine.
Superfood Dose: 1 small glass of red wine once per day.
Papaya
Papaya is the best way for you to satisfy your sweet tooth and put the squeeze on inflammation at the same
time. No other food on Earth contains as much papain as papaya. What is papain? Papain is a natural
enzyme that breaks down the proteins in your body that promote inflammation.
In fact, papain is being used more and more in Western medicine to help people reduce inflammation after
severe trauma. Be sure not to go crazy with papaya as it is very high in sugar. You only need to eat papaya a
few times per week to reduce inflammation and blood sugars.
Superfood Dosage: 1 - 2 cup servings 3-4 times per week.
Blueberries
When it comes to sheer amounts of antioxidants, blueberries cannot be topped. Just a few handfuls of
blueberries is like dropping a nuclear bomb on top of your bodys free radicals. Not surprisingly, blueberries
have been shown in dozens of studies to naturally reduce inflammation.
46
And even though they contain significant amounts of sugar, theyre actually effective at dropping high blood
sugars. An eye-opening study published in the The Journal of Nutrition investigated the effects of
drinking a blueberry smoothie drink in a group of diabetics. Those that drank the smoothie twice daily
found that their insulin sensitivity shot up by an astounding 10 percent in just 2-months even though the
subjects didnt lose weight or make any other changes in their diet and lifestyle.
To maximize blueberrys anti-inflammatory properties, opt for organic blueberries and/or wild blueberries.
You can also buy them frozen if theyre out of season. The USDA found that frozen product contains the
same amount of nutrients as fresh.
Superfood Dosage: 2/3 cup serving once per day.
Ginger
Like green tea, ginger has been a Chinese medicine staple for millennia. While its primarily used to spice
up otherwise bland dishes, scientists now appreciate ginger because its so effective at reducing
inflammation.
Ginger contains gingerols a family of anti-inflammatory nutrients that scientists are still sorting out.
However, they already understand that ginger is extremely effective at reducing chronic inflammation. A
number of studies are underway as I write this that are seeing just how effective ginger is as a treatment for
high blood sugar.
You can take a ginger extract or simply incorporate ginger into the dishes that you already make.
Superfood Dosage: 1-2 tbsp once per day
Almonds
When it comes to being an anti-inflammatory and anti-diabetic superfood, almonds have it all. High in fiber
to slow digestion? Check. Healthy fats to reduce cytokines? Check. Protein to help with satiety and weight
loss? Check. Antioxidants to help your body naturally reduce inflammation? Check.
Researchers at the University of Toronto found that a few handfuls of almonds were as effective at reducing
chronic inflammation (measured via C-Reactive Protein levels) as Lipitor a commonly prescribed statin
drug. Even better, another study found that almonds and other nuts dont promote weight gain even
though they happen to contain quite a bit of fat. Unlike other fatty foods, your body doesnt absorb all of
the fat from almonds but it does absorb the anti-inflammatory nutrients found within them.
Superfood Dosage: 1-2 handfuls of raw almonds (no salt or sugar added) once per day.
47
Chapter 8
A Note about
S y n d r o m e X
Theres one other diabetes-related concern I should mention, something a few people have been dealing
with where I work out: Syndrome X. Also known as the Insulin Resistance Syndrome and Metabolic
Syndrome, Syndrome X has many of the same symptoms of pre-diabetes and diabetes.
The major marker is abdominal obesity caused by

over consuming sugar and refined carbohydrates.
Refined carbohydrates have had the bran and germ
stripped out together with important nutrients,
such as B vitamins, iron and fiber, in order to
improve texture, appearance and shelf life.
More commonly referred to as processed foods,
white rice, bread and pasta are examples.
Additional signs of Syndrome X include elevated levels of triglycerides, lower than normal levels of HDL,
the good cholesterol, high blood pressure, and high blood sugar levels. More direct lifestyle habits that may
lead to Syndrome X include a diet high in fat and calories and smoking. Syndrome X sufferers may have prediabetes, diabetes, polycystic ovary syndrome, or hyperuricemia high blood levels of uric acid.
Syndrome X is a warning sign that you are increasing your risk of developing not only diabetes but also
other serious conditions, such as heart disease. Forty seven million U.S. adults, or 25 percent of the
population, suffer from Syndrome X, according to the National Heart, Lung and Blood Institute (NHLBI).
As many as 85 percent of those with diabetes have Syndrome X.
A glucose tolerance test will determine if you have Syndrome X. Here are the signs to watch for from the
NHLBI.
Large Waistline: 35 to 40 inches for women, and higher for men
Triglyceride Level: 150 or higher
HDL Cholesterol: Less than 50
48
Blood Pressure: Higher than 130/85
Blood Sugar (fasting): Pre-diabetes: 100 125 , Diabetes: 126
If you are insulin resistant, you are at a higher risk of diabetes but you may still produce
enough insulin to maintain a normal blood glucose range.
S YNDROME X T REATMENT
There is no magic pill to cure Syndrome X, but adapting the methods I teach in this guide can prevent and
reverse it. But first, lets review a few general targets:
The measurement to be concerned about is your BMI. Your long range target should be achieving a
BMI of less than 25. You can get started now by measuring your body mass with the BMI online
calculator.
Your daily cholesterol target should be less than 200 mg per day. To cut out fats, aim for daily
intake of less than 7 percent of daily calories from saturated fats and 25 to 35 percent from
all fats. Add foods high in soluble fiber, including whole grain cereals, fruits and vegetables.
49
Chapter 9
The Mindset for

C o n q u e r i n g D i a b e t e s
Its important to note that those with Type 1 diabetes will most likely still be dependent upon insulin
injections and shouldnt expect to find natural cures for diabetes. In many cases, though, youll definitely be
much better off, with fewer fluctuations that can lead to serious complications. Drastically improving your
symptoms with Type 1 diabetes is Beating Diabetes in my opinion.
Type 2 diabetes, however, responds well to natural methods of producing insulin and has a higher success
rate of being naturally eliminated. Having your doctor or health practitioner onboard and in your corner is
very important, though ...
As you make progress with this plan, you will likely need a lower dosage of insulin, or most likely none at
all. So, its crucial to keep your doctor in the loop, so that the proper adjustments can be made. It would be
a problem, for example, to use this plan and to keep taking so much insulin, when you dont in fact need
much (if any) artificially any longer.
C AN YOU S UCCESSFULLY B EAT D IABETES ?

Ive seen the problem of diabetes alleviated or substantially managed enough times by enough people to
know that it can happen for YOU! Consider the story of this former diabetes sufferer. Take a look at his
blood sugar level and youll realize that you likely have the same potential to turn the tide of this disease
Consider the example of this ex-diabetic who dieted and exercised away the disease. He is author DeWayne
McCulley, a system engineer for Xerox. He survived a near-death diabetic coma (with an astounding blood
sugar level of 1337), then weaned himself off insulin (4 shots a day!), and completely reversed his diabetes!
In his book, Death to Diabetes, McCulley outlines how he:
lowered his average glucose level to 92.5
lowered his hemoglobin A1C to 4.7%
stopped taking blood-thinning and cholesterol-lowering medications
lost 52 pounds.
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McCulley was able to reverse his Type 2 diabetes within just 4 months! That was back in 2002.
Today hes still diabetes-free, lives a healthy lifestyle, has normal blood glucose levels and still
requires no medication.
His story was only one of the big things that motivated me to find a natural cure for my mother and
eventually lead to writing this book. So thank you, McCulley.
G ET S UPPORT FOR THE C URE

Setting up a support system is key to reversing
diabetes and making changes in our lifestyle. If
youve ever been on a diet, youll know how easy it is to
slide back into old habits.
Having people you can reach out to and count on to help
you through those wanting to slide moments will make
the difference in your success striving for a diabetes-free
life.
You can even join a diabetes support group in your town.
Also be conscious of well-intentioned

family and friends wholl repeatedly offer
you foods youve told them are bad for your
health!
People with Type 1 diabetes should have their exercise program

medically supervised. In general, the American Diabetes
Association recommends that anyone with diabetes should get a
thorough medical exam before starting an exercise program, to
check for risks for coronary artery disease. But for a Type 1
diabetic doing this is doubly important.
51
T HE R ECIPE FOR S UCCESS

If you already have Type 2 diabetes, losing even a small amount of weight can
dramatically slow down the disease. Blood pressure and cholesterol levels benefit from weight loss,
too. Nearly 90 percent of Type 2 diabetics are overweight. But studies show that people who lose even 5 to 7
percent of their body weight (i.e., which for many people translates to about 7 to 10 pounds), will realize a
big difference. But like in any endeavor, the more you put into it, the better your results. Losing more than
the minimum amount typically nets you far more pleasing results.
Increasing your activity level is essential for this to work. In a study released in the January
2010 edition of Sports Health, Dr. Karl B. Fields reports on several positive effects of exercise on insulin
production. First, during exercise, insulin is suppressed enabling more insulin to be released from the liver.
At the same time, the muscle cells become more sensitive to insulin allowing for a more efficient use of
glucose.
Aerobic exercise can increase insulin sensitivity. Paired with good nutrition and a balanced diet, regular
exercise helps restore normal glucose metabolism and reduces body fat. Resistance weight training
another good form of exercise also decreases body fat and raises the metabolism. For diabetes
management, this can mean the difference between medical management and lifestyle management. Which
would you really prefer?

52
Chapter 10
Your New Dietary

C o n c e p t s & P r i n c i p l e s
This diabetes program builds on the latest science, research, behavioral therapy and real experiences to help
you optimize the process of reversing diabetes. By copying the animals and adopting a healthy lifestyle, you
can become among the growing number of people whore successfully beating this stealthy disease. It
involves going back to these basics:
Adopting a low carb and low protein diet coupled with eating only foods containing the good fat.
Choosing whole foods over processed and refined foods, for example, will strip the harmful added sugar, fat
and salt out of your diet. This will also help fight inflammation as talked about in previous chapters.
Respecting the clear link between fitness level and the prevention of pre-diabetes and diabetes.
The studies connecting healthy diet and exercise to diabetes prevention and correction have
been piling up for years.
The foods recommended in this guide for a healthier lifestyle

are not found in a special diabetic section of your grocery
store. Theyre all available at your local grocer or health
food store!
W HAT W E E AT E FFECTS H OW W E F EEL

And I mean this literally. For diabetics, too many carbohydrates are a very serious problem. Restricting carbs
is a must. Its important to balance those with a healthy diet consisting of plenty of fresh vegetables and
healthy protein and fat-type products.
For most people the USDAs new food pyramid recommendation of having 6 servings (around 6 ounces)
of grains each day makes sense. But for diabetics and pre-diabetics, it doesnt! For instance:
53
A slice of whole wheat bread is 80% starch, which converts rapidly to glucose - faster than
table sugar or sucrose. Starch is the primary ingredient in bread, rice, pasta, and other flour-
based products.
To begin the turning back your diabetes, its logical to limit these types of products early on.
But before beginning any of the suggested

remedies for diabetes, consult with a
doctor. While eating healthy is harmless,
some supplements and other natural products
this plan recommends can be toxic when
combined with drugs or when consumed in
large amounts.
T HE D IABETIC D IET IS A H EALTHY D IET
A great deal of research has shown the benefits of a diet with a wide variety of raw
veggies/fruits, vitamins, supplements, and herbs to reverse diabetes! Vegan diets (meaning no
meat or dairy products) stack up well in diabetes lifestyle studies when compared to the American Diabetic
Associations diet, which stresses low saturated fats but limits whether meat or poultry should be roasted or
slow cooked. While vegan eating features plenty of vegetables and fruits, it also requires significantly less
high-heat cooking, as heat can be an obstacle to your blood glucose goals.

When it comes to food intake, research has shown that another successful type of healthy
diet for diabetics is a Mediterranean-style diet. This includes nuts, fresh (preferably organic)
vegetables in healthy, abundant quantities and healthy oils such as olive and coconut. This diet often also
includes a lot of fish, which gives you omega 3. Given a choice, most doctors will choose a low carbohydrate
diet like this over a low fat diet.
54
Balance your new eating style with moderate quantities of fat-related products. Its best if
fats equal (at most) around 25-35% of your daily calorie intake and saturated fats less than 10%. This means
less of foods like butter, chicken fat, cheese, ice cream, cookies, and chips. This kind of diet - when
combined with exercise - helps prevent and curb pre-diabetes and diabetes, even though it can mean big
changes in eating habits. But remember it will lead you to a life free of diabetes, so it will be worth it, wont
it?
In case youre thinking youll be eating practically nothing, dont despair! Youll be slowly adding your
favorite foods back in time as soon as youve lowered your blood sugar levels to that magic number of
100. Then youll be able to have an occasional treat or even a simple sandwich again
C OOKING H EA T I S NOT Y OUR F RIEND

The food we eat isnt what it used to be. Food companies have been adding stuff to what we eat for over 50
years without telling us about it. That includes AGEs - mostly through flavorings and colorings. Those make
food look and taste better.
But isnt it time you took control of what you take in and how you do it? You deserve to have quality food
thats nutritious, too. You see, all the enzymes, vitamins and minerals that the body needs are found within
the foods we eat -- IF these foods are prepared in such a way as to maintain or unlock their life-giving
nutrients.
How you cook food affects the AGE content, especially meat, poultry and eggs. To truly eliminate diabetes,
you want to cook using low temperatures of 350 degrees or less, cooking slowly. That means
poaching, steaming, stewing, braising, boiling or using a slow cooker. Higher temperature cooking like
broiling, frying, barbecuing or grilling can more than triple the AGE content!
H OW R AW C AN Y OU G O ?
This is why the number of raw food enthusiasts is going through the roof. Theyre beginning to include raw
animal foods in their diets from raw eggs moving up to raw meat. Their rationale is that animals eat their
food in a raw state so they must be getting nutrition were missing. This goes for marine-based food as well.

While you cant argue with the facts that doing this reduces AGEs and glycation, theres a concern here
as to the safety of adding some of these raw foods to a human-based diet. On the positive side of AGE and
gylcation, youll definitely want to include these in your diet:
55
Fish / seafood (not fried or breaded please)
Nuts
56
Chapter 11
The Ultimate Program to

B e a t D i a b e t e s
The diet outlined in this guide is rather specific, and it can help you improve the results. In some occasion
you may feel like Im repeating things from the previous inflammation chapters. I do that so each section of
this guide can stand on their own and you choose how much of the information here you use.
What fruits and vegetables, super foods, and herbal supplements will synergistically optimize your diabetes
reversal plan? What foods should you eat at different stages in the process of beating the disease?
Youll learn the scoop to becoming disease free right here!
A BOUT THE 3 - P HAS E D IET P ROGRAM

Phase 1: Lowering blood sugar to normal levels, out of prediabetes / Type 2 levels
Phase 2: Reintroducing certain foods into your eating habits
to ensure your glucose levels dont skyrocket
Phase 3:
Maintaining optimal blood sugar levels for life
An Introduction to the
Ultimate Diet Programs Concepts & Rules
During Phase 1, getting to that important first goal of 100 is a biggie. Yes, you must give up a bunch of your
favorite foods. BUT, the reward of reaching your first goal is to slowly add things back, finding what works
and what wont, while steadily creating a life thats healthy, free of diabetes.
Eliminating foods isnt fun, especially when theyre foods you love like bread, crackers, cookies, cereals,
pasta all flour-based foods. But it isnt permanent. Just for now, until you achieve that first important
goal of 100.
57
Once you get your blood sugar level down, youll enter Phase 2 and begin adding
things back SLOWLY, so your blood sugar doesnt rise again. If you add something back
and your blood sugar rises, youve identified a culprit that stands between you and kicking
your diabetes for good.
You owe it to yourself to go after the

why and see how to fix the problem, not
just the symptom.
F INAL L OVE N OTES B EFORE W E B EGIN
When you get to Phase 2 and reintroducing foods, low-fat dairy foods and whole
grains will be back on the menu and they wont add AGEs.
Theres one thing to point out about eating in all three Phases. Dont go more than 3
or 4 hours without eating during waking hours. Waiting until youre hungry will likely
mean overeating, overloading the pancreas. Some researchers and health
practitioners believe eating less food at meal times than normal (especially at dinner)
will reduce blood sugar levels, which makes sense since youre adding less food that
will convert to sugar in the first place.
While the recipe for beating diabetes looks simple, the process can take a few
months to many years. Thats because the human body is a complex system fighting a
complex disease.
58
Phase 1: Get Ready!

2 - 4 Weeks, Carb Free
Time Commitment: Depends upon your body and how quickly it responds to the changes youre making,
but generally its a minimum of 2 to 4 weeks based on your level of insulin resistance.

What to Eat:
Heavy emphasis on foods with healthful proteins and fats. Conversely, your
carbohydrate intake will be strictly limited.

Purpose:
To get your fasting blood glucose down to 100, when tested by your doctor
The name of the game is good

nutrition, so your goal is to:
health
and
sound
Eat no more than 20 grams of carbohydrates each day.

Youll do this by making certain vegetables that are low
in carbs the majority of what you eat.
There also are some fruits you can enjoy.
For energy, there are plenty of meats and seafoods from
which to choose.
T HE D IABETES D IET IS A H EALTHY D IET !

You may think that limiting your glycemic index to such low levels is hard, but youll see there really are
foods out there that fit this bill
Vegetables You Can Eat
59
Lets start with vegetables (preferably organic or at least natural- not canned). Try to get from 1 to 3 grams
per serving, which is a half-cup to a full cup per serving. Eat these raw in salads as much as you can,
although steaming or sauting them certainly is allowed. Just remember that heat from cooking doesnt
necessarily aide your goal.
For Fun Entrees or Salads, Try Combining These Healthy Ingredients
Broccoli
Tomatoes
Spinach
Eggplant
Cabbage
Cucumber
Kale
Onion
Mustard & Collard Greens
Artichoke Hearts
Chard
Green Beans
Cauliflower
Pickles (with no added sugar)
Asparagus
Avocado
Brussels Sprouts
Cilantro
Lettuce greens
Sauerkraut
Carrots
Celery
Scallion
Snow Peas
Peppers (Hot, Chile)
Consider steaming any of these, then lightly drizzling on one of the following
healthy oils before serving.
Oils You Can Eat

Healthy fats will help get blood sugar levels down, and make food taste better
too. Try making tasty salad dressing with cold pressed oils like:
Extra virgin olive oil
Sesame oil
Walnut oil
Avocado oil
Extra Healthy, Extra Helpful!
Natural juice from carrots, cabbage, coconut, and spinach offer

beneficial properties for diabetics.
Cayenne pepper can stimulate and improve blood circulation (crucial for
diabetics).
Ginseng root known as the root of life has been proven to improve
blood sugar control and glycosylated hemoglobin.
60
Condiments You Can Eat

There are also some condiments you can use. With a little creativity and flair, youll end up with some fun,
tasty dishes:
Ginger root
Unsweetened vinegar
Ketchup (1 Tablespoon)
Dill pickles (unsweetened)
Horseradish
Mustard
Taco sauce (2 Tablespoon)
Sugar substitutes (calorie free)
Hot sauce
Low calorie salad dressing (2 Tablespoons)
Fruits You Can Eat

During this phase, some low-carb fruits will work effectively and help curb that sweet tooth thats probably
yammering at you. Try some berries, including raspberries, blackberries, or cranberries for a yummy dessert.
Again, during this Phase, begin getting

used
to
a
20
gram
daily
limit
carbohydrates. Your body will eventually
convert protein to glucose, depending on
the type of protein you eat. Some kinds of
shellfish, for example, are higher in
carbs, so eat them sparingly.
Meats You Can Eat for Protein (Energy)
Once your bodys comfortable with that, begin adding certain proteins like eggs, lean beef, pork, even steak
and specially selected fats in moderation. Eat till youre comfortable, not stuffed. The protein should be
about the size of a deck of cards. And do your best to eat mainly meats that were grass-fed or pastured:
This helps cut down on toxins often associated with conventional meat.
61
It also gives your body added omega-3s, healthy nutrients associated with fish and flax.
Grazing animals ingest alpha-linolenic acid (LNA), an omega-3 that protects against heart
disease and is also believed to reduce insulin resistance.
Watch the amount of protein you eat. Too much of a good thing is still too much. Proteins take longer to
convert to sugar but they do get there.
Thought youd be stuck eating like a rabbit? Not to worry. Here are some other proteins you can have.
Free-range poultry
Fatty or cold-water fish:

-
Salmon
Mackerel
Sardines
Anchovies
For More Variety, Enjoy
Tofu
Eggs (be sure theyre organic and consider those with added omega-3s)
Red kidney beans
Black soy beans
You might put together a tofu scramble or mix up some cooked black beans with it, adding some garlic and
tomato for flavor.
With all youve got so far, you can make some pretty tasty stews, chili with beans and meat, and so much
more! And you thought youd be deprived?
Enjoy These Till Your Hearts Content

The following list of foods recognized by the Diabetes Association of America are considered free since
they have less than 20 calories and 5 grams or less of carbohydrates.
62
Drinks:
-
-
-
-
-
Bouillon or broth
Seltzer water
Diet soft drinks
Teas
Coffee or tea *
Sweet substitutes: **
-
-
-
-
Sugar-free gum
Sugar-free pancake syrup (1 to 2 T.)
Sugar-free Jello
Sugar-free jam / jelly (2 Tablespoons)
* Caffeine raises blood sugar levels, so be careful how much you take in every day.
** Regarding sugar-free substitutes, you may want to avoid these altogether. Most of the foods with
these are jam packed with carbohydrates. If youre shopping for sugar substitutes, look at the
carbs, not the calories. And be aware that theyre not the healthiest foods around they have
chemicals, additives and other toxins.
B A SIC D IABETES S UPERFOODS Y OU S HOULD K NOW

Remedies for curing diabetes naturally keep expanding. Luckily, they involve foods youd probably not mind
eating plenty of at all, including:
Coconut & Coconut Oil

Theres a growing movement or trend that ingesting coconut and coconut oil are key factors to helping
reverse diabetes. Dr. Bruce Fife, a naturopathic doctor and author of The Healing Miracles of Coconut
Oil, stresses that anyone with pre-diabetes or diabetes can easily consume coconut oil and they wont gain
weight from its fat content.
According to Dr. Fife, the perfect amount

of coconut oil per day is three to four
tablespoons spread out over 2 or 3 meals
and/or snacks in order to promote diabetes
improvement.
63
Coconut oil will not contribute to diabetes, Fife writes, (and) helps regulate blood sugar, thus lessening
the effects of the disease. It puts less demand on the enzyme production of the pancreas, he continues.
This reduces the stress on the pancreas during mealtime when insulin is produced most heavily, allowing
the organ to function more (efficiently).
Fife also pointed to a study published by the Journal of Indian Medical Association that showed a sharp rise
in diabetes in India when traditional cooking oils such as coconut oil were abandoned in favor of
polyunsaturated vegetable oils.
Honey
Another remedy is gaining popularity. Honey the unfiltered kind has been used as a natural remedy for
centuries throughout the world for a variety of health problems.
In many countries, diabetics regularly and successfully substitute honey for sugar. When eaten regularly over
several weeks or months, honey will lower blood sugar and HbA1c levels.
Research studies using humans have shown that honey consumption will result in lower blood sugar levels
by as much 60 to 100 at 60 and 90 minutes after ingestion of a comparable amount of sucrose. Thats
because honey is directly converted to liver glycogen and does not raise blood sugar levels like sucrose.
Note: In the United States, many doctors disagree about the benefits and use of honey by diabetics. The
Mayo Clinic, for example, is on the negative side. Since honey contains carbohydrates, they caution using it
in moderation only. Since honey is sweeter than sugar, you end up using less of it anyway.
Dr. Ron Fessenden, MD, MPH, takes the opposite viewpoint, saying:
Diabetic patients should simply ask their doctor if fruits are permitted in
their diets. Since the question is rhetorical, they (know) honey is permitted.
A tablespoon of honey consists of nearly the same carbohydrate content as
a cupful of quartered raw apple. The diabetic patient can be assured that
consuming honey will produce a significantly lower blood sugar response
than an equivalent amount of sugar or other glucose rich starches.
Unfiltered summer honey has additional benefits, in that it contains a number of vitamins and trace
minerals critical for diabetics. These include:
Vitamin B1, B6, B12, C, E and Biotin
Chromium
Manganese (diabetics usually have half of what is normally needed)
Magnesium (diabetics have lower levels of this)
Vanadium (helps diabetics process insulin)
64
Potassium (helps improve insulin sensitivity)
Dr. David Baer, from the USDA Human Nutrition Research Center, stated at the First International
Symposium on Honey and Human Health in January 2008, Experimental evidence suggests that
consumption of honey compared to other sweeteners may improve blood sugar control and insulin
sensitivity.
Generally, three to five tablespoons of

honey a day is considered sufficient.
Containing about 60 calories per
tablespoon, put it into yogurt, with fruit
snacks or use it in cooking.
Its also a great source of energy when
taken 20 to 30 minutes prior to exercise.
Other sugar substitutes and sweeteners dont hold up to the healthy properties of honey. In general, you
want to avoid these as much as possible, including popular ones like Splenda, Aspertane and Sucralose.
Their adverse effects include weight gain, risk of cancer, headaches, skin rashes, and a long list of other
potential issues.
Nuts
Nuts are often considered a perfect food, particularly for aiding diabetes issues. Moderate daily servings
(averaging a handful (about an ounce of 10 or 12 nuts such as almonds, peanuts or other tree-related nuts)
are recommended. They provide a combination of protein and healthy fat and can easily be carried as a
snack.
Almonds and walnuts top the list of the most beneficial nuts for diabetics. A 2008 study published by the
Archives of Internal Medicine showed benefits of adding nuts (especially walnuts) as a fat source.
Theyre high in:
Protein
Fiber
Healthy monounsaturated fats, which lower bad LDL cholesterol while raising good LDL
cholesterol
Omega-3 fatty acids
Minerals and other nutrients
Vitamin E, an antioxidant
65
Almonds are also a good source of calcium
A case study in 2002 at Harvard bears out this nutty practice. Women who ate at least 5 ounces of
peanuts and peanut butter per week were able to reduce their risk of developing Type 2 diabetes by
21 % more than women who rarely or never ate peanuts and/or peanut butter.
The same study conducted by Frank Hu of Harvards School of Public Health found that women who
regularly ate almonds, walnuts, pecans, pistachios, cashews and other tree nuts cut their risk of Type 2
diabetes 27% more than women who rarely if ever ate them.
Nuts are higher in fiber and magnesium, and rate low on the glycemic index. Heres a list of some of the
most beneficial kinds of nuts for pre-diabetics and Type 2, along with carbohydrate counts per serving size (2
tablespoons). This will help you see how to include them in your daily food intake.
Almonds
Cashews
Coconut
Hazelnuts
Macadamia nuts
Peanut butter
Peanuts
Pecans
Pine nuts (pinions)
Pistachios
Walnuts

1.4 grams
5 grams
0.7 grams
1.2 grams
0.9 grams
4.3 grams
1.8 grams
0.6 grams
1.7 grams
3.1 grams
3.1 grams
The best way to eat nuts is raw, when

possible, for optimal effect. Also eating
dry-roasted nuts is recommended.
A few cautions Dont buy peanut butter that includes partially hydrogenated oil. Go for natural peanut
butter instead. Youll find it in most stores today and it tastes great. Most store brands add sugar. Look for
the organic or raw peanut butter youll know it by the layer of oil on top.
Oil-roasted nuts add partially hydrogenated oils or trans fats. Some natural health practitioners and
physicians believe that trans fat may well be a contributor to the growing diabetic epidemic in the U.S.
Vinegars
66
White and red wine vinegar are also excellent aids to squelching diabetes. Their main ingredient acetic
acid lowers blood sugar. Even though you may prefer cider, balsamic or rice vinegar, theyre less acidic, so
are less likely to help here. But pure lemon or limes another good choice. Three to five tablespoons a day
go a long way to helping stabilize diabetes.
67
T HREE D ELICIOUS L OW C ARB M EALS

Breakfast
Cheese and Avocado Omlette
2 eggs (or egg substitute)
1 oz. fat free cheese
1 Tablespoon (T.) fresh parsley (or dried)
1 T. fresh basil (or dried)
a dash of salt and pepper
1 T. oil (coconut or olive)
Slim slices of avocado
Tomato garnish (for color and taste!)
Lightly coat a non-stick pan with coconut or olive oil and place over a medium heat.
In a bowl, mix together the eggs, herbs and salt and pepper. Pour egg mixture into skillet, then cover. Cook
over a low heat. Be sure to lift the sides of egg mixture gently to help firm, then add in avocado slices and
fold one egg side over the other. Cover again and cook until eggs are cooked and puffy.(4 to 6 minutes total)
.
Add tomato for color. Enjoy with coffee, tea or milk and enjoy the day!
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Lunch

Salad with Cubed Chicken

1-2 cups of salad greens (romaine, escarole, butter lettuce and/or spinach for great flavor)
4-6 tomato slices
3 cucumber slices
1 scallion (chopped up)
3-4 ounces sliced chicken breast
1 ounce Low-fat cheese (optional- one-half small carrot, shredded or chopped)
1 dill pickle spear (unsweetened) chopped or on the side
Dressing:
1 T. olive oil
1 tsp. Vinegar (red wine or white)
pinch parsley
a pinch of dill weed (optional)
salt and pepper
Slice a small tomato (4-6 slices, a medium cucumber into equal slices and chop or dice a scallion. Add these
together in a bowl.
For the dressing, mix oil, vinegar and spices in a small mixing bowl. Then drizzle over your salad and bon
apptit!
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Dinner
Stuffed Chicken Breast

1 skinless, boneless chicken breast (halved)
1 oz. crumbled feta cheese
peppercorns, garlic, herbs
cup roasted red sweet peppers (not hot)
cup chicken broth
1 cup broccoli
wooden toothpicks
Cut red peppers into strips. If using bottled, make sure theyre unsweetened, then drain first.
Place chicken breast between 2 pieces of plastic wrap or waxed paper. Pound lightly with the flat side of a
meat mallet to inch thickness.
Mix feta with peppercorns, garlic and herbs. Then sprinkle mixture over chicken breast.
Place red pepper strips in center of each chicken breast. Fold over filling and roll up each chicken breast half
and secure with wooden toothpicks.
Lightly coat a medium, non-stick skillet with coconut or olive oil, then heat over a medium heat. Add
chicken and cook over medium heat for about 5 minutes, turning over to brown evenly.
Add chicken broth to skillet and bring to a boil. Reduce heat, simmer and cover for around 8 minutes until
done.
Lightly steam broccoli in a separate pot.
To serve this delicious meal, spoon juices over one stuffed chicken breast (one per person). Serve with
steamed broccoli.
Congratulations! Youve just had

your first scrumptious low carb day.
This is a suggested meal plan. Over the next few days, rotate the proteins and salad fixings to keep things
interesting. Variety is definitely the spice of life and the key to success in reaching your goal.
If you still feel hungry during the day, you can add small amounts of lean meats to the plan with each meal,
or salads with a variety of veggies for snacks. To learn more about the different carbohydrate counts of
different foods, go to
http://www.carbs-information.com/carbs-in-food.html.
70
Youll be able to begin planning colorful, delicious meals for Phase 1, Phase 2 and beyond. And youll be
well on your way to creating that diabetes-free lifestyle youve been dreaming about!
F OODS TO E LIMINATE D URING P HASE 1

Lets take a look at what to eliminate that will help get you to that first goal. Remember, this is temporary.
First and foremost cut the soda! In a study published in 2009 in Diabetic Care, people who drank diet
soda at least once a day had a 36% greater chance of having a high waist measurement, along with high
glucose levels, They also had a 67% higher chance of getting diabetes compared to those who didnt drink
diet soda.
This wasnt related to body fat measurements either. Sodas have no nutritional value, so ditch them, at least
for this program.
Now, heres a more complete list of foods youll eliminate during Phase 1:
Fats & Starches
Fruits
Vegetable
Apples
oils
Conventional
Tortilla
Most
meats and dairy products
(except low carb)
wheat products
Bread
crumbs and croutons
Cornbread
Papaya
Watermelon
Cantaloupe
Oranges
Peaches
Beets
Bananas
Corn
Cherries
Peas
Pears
Potatoes (all forms)
Grapes
Chips (all forms)
Figs
Pretzels
Prunes
Popcorn
Dried
Cereal (hot and cold)
Pineapple
Grits
Loganberries
Canned soups
Pomegranates
Okra
Tangerines
fruit (all kinds)

(similar to blackberries)
Beans / legumes (except red kidney Apricots
71
black soy beans)

Barley
Grapefruit
Strawberries
Dairy

Yogurt
Milk
Sometimes the way food is heated and/or

prepared is the reason we want to initially
eliminate it. This is important to anyone
with pre-diabetes, diabetes, or anyone with
a family history of diabetes.
It has to do with the way that heat bonds
sugar, making these foods worse for people
concerned about elevated blood sugars and
insulin resistance.
When sugar bonds to proteins or lipids, it creates advanced glycation endproducts (AGEs). Like anything
else, there are good AGEs and bad AGEs, kind of like good and bad cholesterol.
Glycation disrupts cell function and is a key factor in elevating blood sugars, particularly when youre
insulin resistant. It also seems to cause cell inflammation that becomes chronic if we keep eating glycated
foods. Glycation has a potentially damaging effect on diabetes patients.
The following list consists of foods youll give up during Phase 1, but later will SLOWLY begin adding some
of them back. After that, youll want to eat them moderately, or sparingly. And remember, when the time
comes to add them back, how some of them are prepared is critical to helping you reduce blood sugar levels
and eliminate your diabetes.
Barbecued meats and poultry
Whole fat dairy products
Fried,
Meat
broiled, oven-roasted
and poultry
Doughnuts
Cake
Mayonnaise
Butter
Frozen
meals cooked with high heat
Frozen breakfast foods

Conventional cold cuts
Cream cheese
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PHASE 2: GET SET

RE-INTRODUCING CARBS TO
YOUR DIET
Time Commitment:
Two weeks to four months. Everyone reacts differently, so how much time it
takes for you to see results will vary.
What to eat:
Good carbs that will steadily increase your daily carbohydrate from 20 grams per
day to 40.
Purpose:
To maintaining control of your blood sugar at 100 or lower (around 80), while
adding back some of your favorite foods!
G RADUALLY I NCR EASE Y OUR C ARB I NTAKE TO 40 GRAMS

As you begin your journey to curing your diabetes naturally, the first step youll need to take is to increase
your carb intake to 40 grams per day from 20 grams. Dont go overboard though; you must add these carbs
gradually, otherwise your blood sugar wont be able to handle the excess.
At this stage, you can go back to eating

the fruits and vegetables you eliminated
during Phase I. Additionally, you can also
have low-fat dairy, such as unsweetened
yogurt and whole grains.
73
During Phase I, you may have fretted about the foods you took out of your diet. As youll see during Phase
2, a lot of foods are back. At this point, you should start to see the connection between how what you eat
impacts your overall health. The important thing is not to starve yourself. Starving yourself is never a good
idea, but when youre diabetic, its a recipe for disaster. You have to feed your body for fuel in order
to keep going. Its just that simple.
While 40 grams a day may not fill you up as much as that sub sandwich or bowl of macaroni and cheese,
youll be doing your body a big favor by stabilizing your blood sugar at this level before graduating to an
intake of 60 grams of carbs per day. Even better, youll avoid the bloated feeling that usually goes along with
bad carb overload.
G RADUALLY I NCREASE Y OUR C ARB I NTAKE TO 60 GRAMS

With careful planning, once you hit that 60 gram mark, some of the carbs you stopped eating will be back.
However, now is not the time to stop consuming the leafy green veggies youve incorporated into your diet.
As you welcome carbs back into your routine, take some time to become familiar with the Glycemic Index
(GI), which rates the amount or glucose or sugar in foodsmostly carbsaccording to certain values. Glucose
has a value of 100; the lower the value, the less sugar. Conversely, the higher the value, the more sugar.
Foods with a high glycemic value are

dangerous for anyone with diabetes. Food
low on the index will release glucose more
slowly into your blood.
The glycemic index of some foods may
surprise you; dates are 103, while pound
cake only rates a 54. Other items like
milk, most fruits and vegetables are low
glycemic foods while most pastas and bakery
items are near 100.
The GI should serve as your guide, but not the last word on what to eat. For starters, your meals won't
consist of just a few foods, but rather a balance of proteins and fats with carbs. Additionally, adding
vinegar to your meals will automatically lower the GI value.
74
Its possible to adhere too closely to the GI. For example, baked potatoes are 125 on the GI. However, a
boiled potato will help you feel full and keep you from overeating. Furthermore, if you put your boiled
potatoes in the fridge and toss them with a vinegar-based dressing, the rate at which the glucose from those
potatoes enters your bloodstream will plummet. It's all in how you prepare your food.
Once you have gotten your diabetes symptoms under control, the GI can keep you on track. You can
bring carbs back to your diet without triggering your diabetes again.
Here are some tips to follow:
To gain the benefits of fiber, avoid sugary breakfast cereals and use ones based on oats,
barley and bran instead.
Similarly, use whole grain breads for toast in the morning or sandwiches for lunch.
Reduce or avoid the amount of hot potatoes you eat, as the starch can have an adverse affect
on your blood sugar.
Eat plenty of fruits and vegetables (as long as their GI isnt too high).
When eating salad, use a vinaigrette dressing.
Try Basmati and Doongara rice. Both of these rices are bred to have low GI values.
Instead of a main course, try pasta as a side dish. There are a number of tasty whole grain pastas on the
market, so you wont miss traditional white flour pastas.
BBQ S O KAY N OW AND T HEN

Dont despair over never being able to barbecue again. Once in a while is
fine, just not as a regular practice. You can use your BBQ grill to steam
your beef, chicken and vegetables (wrapped in aluminum foil) without
worries about AGE. Be mindful of eating foods that cause an AGE
reaction; your digestive tract will absorb and eliminate about 70 percent
of those glytoxins. Some will be purged through your urine, while about
20 percent will do cell damage. People with higher insulin levels, such as
diabetics, are more likely to have a physiological reaction to glycation
through high-heat cooking. Fortunately, marinating your meats can
impede the progression of AGE through your bloodstream. A marinade
of vinegar or lemon juice will do the trick nicely.
75
L ET S TIR F RY B E Y OUR F RIEND

If you are big on stir fry, try steaming your vegetables and protein instead of cooking them over high heat
with oil. Place your veggies in a deep skillet and fill the skillet with enough water to cover the food, not
drown it. Add your proteins (chicken, beef, fish, even tofu.) Cook until tender, about five to ten minutes.
Add some minced garlic and onions for flavor and chili paste or Worcestershire sauce for heat. Throw in
some bok choy or shredded cabbage for crunch and cook for a few minutes, just long enough to soften
them. Finish with a spritz of lemon juice and voila! Youve got a delicious stir-fry!
If youve been diagnosed with pre- or diabetes, this plan will put you on a path to wellness and free you from
a lifetime of blood sugar checks and medications. However, if you dont decrease your carb intake and cut
out the junk food and learn new cooking methods, this plan wont help! Make the commitment to stick to
it for a better you.
P HASE 2 R EC AP
Increase your carb intake from 20 grams to 40 grams a day, and eventually to 60 grams daily.
Do this according to your success with steadying your blood glucose level at or below 100.
Become familiar with the Glycemic Index
Add more fiber, fruits and vegetables to your diet.
Learn to cook foods over low heat to avoid AGE reactions.
76
PHASE 3: Go!
DIABETES-FREE FOR LIFE
Time Commitment:
What to eat:
A lifetime make eating like this is a way of life for the rest of your life.
Toxin-free proteins cooked using low heat methods, healthy fats, more good carbs
like fresh veggies, whole grains, white/red wine vinegar and butter substitutes such as
coconut oil.
Purpose:
Maintain a glucose level under 100 (70 to 85 is optimal) while loosening the reins on
food, particularly carbs.
Now is the time to have fun with food and learn how to make this way of eating a part of your life forever.
Phases 1 & 2 of this plan will help you find what works best for you when its time to make dinner or have a
snack. Instead of reaching for the frying pan, invest in a slow cooker. Discover new favorite creations such as
a creative salad combination tossed with white wine vinegar. Beef stew, chili, soups made in new and
exciting ways will open up all kinds of culinary doors and become a natural part of life that you look forward
to.
Consider the case of Allen, a stock broker from Michigan. Diagnosed with diabetes at the age of 56, his
blood sugar was 190, twice the normal level. Allens health problems didnt stop with his diabetes; he was
overweight and had off-the-charts cholesterol and triglycerides (277 and 332 respectively).
Allen knew he had to make better lifestyle choices. For breakfast instead of bacon and eggs, he ate whole
grain cold cereal and soy. He brown-bagged it at work for lunch instead of feasting on fast food (Allen not
only saved his waistline, he saved a few bucks in the process). His dinners consisted of fresh vegetables,
beans, brown rice, seafood, soup and salad with whole grain bread.
While Allen wasn't a vegetarian, he ate small portions of lean meat and chicken once a week. He also cut
out all fruit, fruit juice, dried fruit, maple syrup, molasses, honey, Stevia any and everything sweet.
Recent studies also point to high-fat meals and their negative

impact on cognitive abilities. Taking Vitamins C and E were
found to stave off these effects.
77
While cutting out all natural forms of sugar worked for Allen, everyone is different. You may be able to
handle having small amounts of fruit with no problem so long as theyre low on the Glycemic Index.
By making these simple lifestyle changes, without almost no effort at all, Allen had lost more than 20
pounds in a couple months. He didnt go hungry and ate as much as he wanted, just eating food that was
good for him.
According to a recent study, Type 2 diabetes can contribute to accelerated mental decline and dementia.
This is thought to be due to the excessive production of insulin, which leads to amyloid-beta protein, a
substance that forms plaques on the brain and is typically associated with Alzheimers.
You have to cultivate eating habits that will

keep your blood sugar in the normal to optimal
range. Your ultimate goal is to get off the
medications or if you have pre-diabetes, avoid
them altogether. Mostly, just be aware of how
what you put in your mouth affects your overall
health.
What can we learn from these tests? For starters, your blood sugar levels can affect your thinking and overall
mental capacity. If one unbalanced meal can reduce your brainpower, youll really need to think about when
and where to indulge your sweet tooth.
P HASE 3 R ECAP
Use white wine vinegar when cooking, as it will release glucose into your blood stream at a
slower rate.
Invest in a slow cooker.
Cultivate eating habits that will contribute to optimal blood sugar levels.
78
Chapter 12
Powerful Herbal
S u p p l e m e n t s
Dietary supplements can do your brain and your body a world of good. They provide excellent support for
your new way of eating. Read on to learn the best supplements to take for better blood sugar, increased
brain capacity and many other benefits!
D O S & D ON TS FOR S UCCESS

While dietary supplements offer a number of benefits, there are some pitfalls to avoid. Often, people get on
a vitamin kick and take a bunch of supplements at once. The problem with that its hard to tell which
supplement is responsible.
On the flip side, if they arent working, then you might think its not worth it to take them at all. So, the
consumption of supplements requires a delicate balance:
Not only do you need to determine the correct dosage,
You must also decide the best form, be it a tablet or a capsule.
Unless otherwise specified, always try to take your supplements with a meal. Depending on the vitamin,
taking them on an empty stomach can lead to nausea or an upset stomach.
In addition to figuring what type of supplement to take and how much, time is another important factor in
their effectiveness. You wont see results overnight; in fact it can take months for supplements to kick in
and do their job.
Allen, the stockbroker from Michigan that I mentioned, incorporated supplements into his routine. Among
those he took were acetyl-L-carnitine, soy isoflavones, vitamin B complex, CoQ10, guggul lipids, beta glucan,
beta-sitosterol, vitamins D and E, flax oil, vitamin C, acidophilus and glucosamine.
Using supplements in conjunction with the Beat Diabetes Program will:
1) Help you achieve consistent blood glucose testing,
2) Enhance your healthier eating habits, and
79
3) Work faster and do your body more good if youre exercising, too.
Taking chromium picolinate doesnt mean you have license to eat

what you want. A diet rich in vegetables is key to lowering and
maintaining a healthy blood sugar level.
Before you start, have your physician measure your hemoglobin
A1C to get a baseline number.
If you have been diagnosed with diabetes or pre-diabetes, you have a lot of choices for how you plan to treat
it. The American Diabetes Association advocates for drugs and lifestyle changes, with less emphasis on the
use of supplements.
While there are several drugs on the market available for the control of diabetes, they can pose other health
risks such as cardiovascular disease. It can be confusing to decide which route to take and more importantly,
which ones will do the job.
Below are summaries of some research into the most effective supplements used for the control of diabetes.
R ESEARCH S AYS : S UPER S UPPLEMENTS
Chromium Picolinate
Chromium picolinate is highly recommended for individuals with diabetes. The reason why chromium
seems to be so effective is because it bonds insulin to your cell walls so insulin receptors can take in glucose.
In many cases, it has been found to lower blood sugar within the first three months of use. Indeed, doctors
suggest you use chromium picolinate for a minimum of three months before you should expect to see
tangible results.
Studies indicate that chromium picolinate taken in concert with prescription drugs can actually make the
medication more potent. Chromium supplements could mean smaller doses of such common diabetes
medications as metformin, insulin and sulfonylureas. If you are taking medicine for your diabetes, using
chromium picolinate at the same time, your blood sugar might dip too low, so monitoring it with your
home testing device is critical.
80
Though chromium is available in such foods as egg yolks and beef, youd have to eat a lot of steak and eggs
(not that you should!) to get the same effects as a chromium supplement. Even more important, your body
will absorb chromium faster and more efficiently in a supplement form.
Chromax
Chromax is another supplement that has proven successful in the prevention and treatment of
diabetes. A number of studies show how chromium (or chromium picolinate) helps in insulin
regulation. In fact, theres a growing belief that diabetes is sometimes attributed to chromium
deficiency. The FDA recommends the typical adult should take 20 to 40 micrograms per day, though
studies show that diabetics benefit from taking 200 mcg.
Pycnogenol
Derived from the bark of French maritime pine trees, pycnogenol is bursting with the antioxidant
oligomeric procyanidins or OPCs, an inhibitor to high glucose. OPCs also improve the bodys small blood
vessels and protect them against such diabetes complications as kidney and nerve damage, vision loss and
amputation.
Of the nearly 200 studies conducted on pycnogenol over the years, the results have shown time and time
again its ability to lower cholesterol, reduce high blood pressure and manage blood glucose. Pycnogenol also
appears to diminish or stop retina leakage, which can result in blindness. Pycnogenol has also been used to
treat to diabetic ulcers and open sores.
Alpha-lipoic Acid
When you have diabetes, the damage done to your cells is mostly oxidative. In other words, the insulin
resistance removes electrons from molecules, leaving behind unstable cells that dont process insulin
correctly and result in persistent cell inflammation. Alpha-lipoic acid combats this process and makes it
possible for insulin to function properly.
Recent studies point to alpha-lipoic acid as a hunter of sorts against the harmful glytoxin cells that are the
result of unprocessed food in the body (grilled meats are a prime culprit in this process.) This is why slowcooking and steaming foods is better for you, since it wont open the door to these harmful toxins.
It is recommended you take up to 600 milligrams a day, spread out across a couple of doses.
81
Calcium & Vitamin D

While this one may seem like a no-brainer and one weve all heard before, the combination of calcium and
vitamin D is a potent one. Vitamin D on its own can provide a boost to beta cells in the pancreas that suffer
from diabetes. Additionally, some researchers believe if you take vitamin D as an infant or even as a toddler,
you could lower your risk of Type 1 diabetes. Together, calcium and vitamin D can curb rising blood sugar
levels among pre-diabetic adults 65 and older.
As far as dosage goes, you should shoot for between 500 to 700 milligrams daily.
Magnesium
Magnesium is one of the most important minerals necessary to keep the body functioning. Among its
roughly 300 uses within the body is its ability to regulate muscle and nerve function, blood sugar levels,
heart rhythm and bone health. Research indicates low magnesium levels can cause higher glucose levels if
you already have pre-diabetes or diabetes. A 16-week course of magnesium was found to improve insulin
function and reduce blood sugar. Magnesium also helps lower blood pressure.
Foods like nuts, seeds, and leafy greens such as spinach are an excellent source of magnesium. So while you
may want to stock up on these types of foods, watch your doses when you take supplements. Overdoing it
on magnesium can bring on diarrhea, low blood pressure (which believe it or not, can be a problem) nausea
and other side effects.
A recommended dose of magnesium falls between 350 to 500 milligrams a day, depending on your needs. It
may take you some time to figure out what works best for your system so that you dont wind up with an
upset stomach among other things.
For the best results, try to find a supplement that combines magnesium, calcium and vitamin D. This
combo is believed to have a restful effect on the body, allowing you to reserve energy. While it wont make
you drowsy, its best to take this type of supplement at night for a more restful sleep.
To boost your magnesium intake through food,

here are some foods with high amounts of
magnesium with their milligram values:
Halibut, cooked 3 oz.
Almonds, dry roasted, 1 oz.
Cashews, dry roasted, 1 oz
Soybeans, mature, cooked cup
Spinach frozen, cooked cup
Nuts, mixed, dry roasted, 1 oz
Cereal, shredded wheat, 2 rectangular
biscuits
Oatmeal, instant fortified, prepared with
90
80
75
75
75
65
55
55
82
water, 1 cup
Potato, baked with skin, 1 medium
Peanuts, dry roasted, 1 oz
Peanut butter, smooth, 2 tablespoons
Black-eyed peas, cooked, cup
Yogurt, plain, skim milk, 8 fl. oz
Bran flakes, cup
Vegetarian baked beans, cup
Brown rice, long-grain, cooked, cup
Lentils, mature seeds, cooked, cup
Avocado, California, cup pureed
Kidney beans, canned, cup
50
50
45
45
45
40
40
35
35
35
35
Fish Oil, Zinc & Fiber

These four supplements can produce big results for you when embarking on the journey to diabetes beat.
Fish oil and the omega-3 fats found in it, is a major component in enhancing heart health. It also regulates
blood sugar spikes. Ive talked about omega-3 in details in previous chapters.
Zinc deficiency is a problem for a lot of Americans. If you have diabetes, this can make reaching optimal
blood sugar levels even more of a challenge. Strive for a daily dose of 20 to 30 milligrams per day and youre
putting preventative measures in place for your diabetes or even pre-diabetes. Zinc is though thought to curb
prostate cancer in men and boost your immunity in order to ward off colds.
Foods high in zinc include ginger root, fresh oysters, lamb, egg yolks, sardines, chicken and buckwheat.
Finally, fiber is king in your war against diabetes. A fiber supplement will well supplement your system on
days when you arent getting enough fiber from foods such as whole wheat bread or shredded wheat. On
average, you should get between 25 to 30 grams of fiber into your diet each day and if you have diabetes,
you should double or triple that amount.
The reason fiber is so good for you is that is slows digestion and prevents glucose from entering the
bloodstream too fast. An added bonus is the regular bowel moments it provides (a must for eliminating
waste from your system) and keeps you feeling full. Dont try to bulk up too fast though. A fiber overload
can send your system into a frenzy. Start with a fiber supplement and gradually increase your overall fiber
intake through the foods you eat. This way, youll be more likely to stick to the plan and ease your body into
the transition
Acetyl L-Carnitine
Otherwise known simply as carnitine, this supplement is a derivative of the amino acids, lysine and
methionin and is responsible for the bodys energy production. It helps lower insulin resistance and fat
content. In fact, many holistic practitioners include it in supplement therapy due to its fat-burning
properties.
83
Carnitine also has positive effects on the neuropathy associated with diabetes. Studies show that people with
diabetes who took 500 to 1,000 milligrams, three times a day saw a decrease in the pain caused by
neuropathy. Additionally, carnitine can help restore nerve cells damaged by high blood sugar.
Carnitine has also been shown to halt the effects of glycation and AGE and some cardiologists believe it can
decrease the effects of congestive heart failure. For maximum affect, take 2,000 milligrams daily of acetyl Lcarnitine, the preferred form of the supplement.
Ginkgo Biloba
When you think of ginkgo biloba, youre likely to think its powers are limited to enhancing memory.
However, according to a 2006 study, when taken in conjunction with Metformin, a common diabetes drug,
the diabetes biomarker hemoglobin A1C dropped by half a percentage point.
Ginkgo biloba shouldnt be taken if youre also taking such blood thinners as coumadin or warfarin because
ginkgo biloba is a natural blood-thinner. If you have diabetes, the recommended dose is 40 to 80 milligrams
three times a day or 120 milligrams twice a day. Try to find a standardized extract with 24 percent ginkgo
flavoglycosides.
Gymnema Sylvestre
Grown in Southeast Asia and used mostly in Australia, Japan, India and Vietnam, this herb is a natural
extract remedy for arthritis, diabetes and gout. The saponin compounds (phyto-chemicals found in most
vegetables, beans and herbs) found in gymnema sylvestre regulate blood sugar levels by literally stepping in
to intervene at the insulin receptor point and act as an antiviral and antibacterial agent.
Research on gymnema sylvestre and its impact on diabetes have been around for 75 years and recent
research suggests it can revive pancreatic function. You should take two doses of 260 milligrams daily, after
breakfast and after dinner.
Benfotiamine
A form of vitamin B-1, this little known supplement has been known to improve blood flow in people with
diabetes. It also stems the oxidation effects that come with eating foods filled with glytoxins or AGE.
Additionally, it can decrease cell and small blood vessel inflammation. People with diabetes are at high risk
for complications from kidney, nerve and eye complications, which makes benfotiamine ideal for them. It is
suggested 400 milligrams per day is an effective dose.
Mulberry
84
Mulberry in the form of powder or leaf extract inhibit enzymes that release too much glucose into the
bloodstream. While scientists agree to its medicinal qualities, the challenge is to create a form of mulberry
that delivers effective amounts of the enzyme inhibitor. According to the Diabetes Care Journal, a mulberry
leaf extract reduced blood sugar spikes after a meal by 44 percent. In order to take advantage of the benefits
offered by mulberry, buy a mulberry leaf extract in a 30 to 1 concentrate standardized to have two percent of
moranoline and take 100 milligrams two times a day.
Fenugreek Seeds
Long used in ayurvedic and traditional Chinese medical treatments, research done within the last 20 years
has proven the seeds ability to lower blood glucose levels and triglycerides. As an added benefit, it looks as
though they boost your HDL or good cholesterol. A powerful weapon in the fight to reverse diabetes, it is
recommended you take approximately two grams a day.
Asian Ginseng
Sometimes called Korean ginseng, this supplement can dramatically reduce blood glucose levels. The typical
dose is 200 milligrams of Asian ginseng extract standardized to four percent ginsenosides. The side effects of
ginseng taken at those levels include nervousness and excitability, though they will diminish over the course
of a few days. However, pregnant women and children should avoid ginseng unless it is taken under
doctors supervision.
T HESE C OMMONERS ARE G REAT , T OO

Garlic & Onions
They can significantly reduce blood sugar levels, and do it for
longer periods of time than synthetic insulin. Garlic has antioxidant
proprieties and increases the body's immunity, protecting us from
cardiovascular diseases. Eat onions raw. When cooked, they lose
valuable compounds.
Curry Leaves
These are useful to help in losing weight, which is helpful as obesity
is often a forerunner of diabetes. Its been shown that by eating 10
fully grown curry leaves every morning for at least 3 months, it will
prevent diabetes, especially the hereditary type.
85
Burdock Tea
Lowers blood sugar, is a detoxifier and a diuretic. It also contains a high concentration of insulin.
Aloe Vera
That handy versatile plant - is a popular remedy for helping cure diabetes. It contains hypoglycemic agents
that reduce blood glucose levels, stimulating insulin secretion. Aloe Vera purifies the body, accelerating the
elimination of toxins and restores cells, strengthens the immune system and improves digestion and blood
circulation.
Cinnamon
Cinnamon was found by researchers over ten years ago to make fat cells more responsive to insulin. It
increases the conversion of glucose to energy by a factor of 20 times. It also blocks the formation of free
radicals, which helps slow the progression of diabetic complications. A spice found in almost everyones
spice rack, this potent seasoning metabolizes glucose and blocks cell damage from free radicals and
oxidation. Cinnamon has also been found to lower cholesterol.
One study found people with diabetes who

consumed up to six grams of cinnamon a day for
40 days experienced a significant drop in blood
glucose, cholesterol and triglycerides.
Adding six grams of cinnamon to your diet a day is a challenge, and ingesting too much can lead to
possible pre-cancerous cells and chromosomal abnormalities. In order to get the recommended three
to six grams, try using at least one gram to season your food such as in your oatmeal or protein smoothie. If
you feeling adventurous, sprinkle some on your chicken or fish.
Boil the rest in water, using the infused water and skimming off the solids floating on top. If you dont want
to do that, you can also take a cinnamon supplement. Try to find one that is water-soluble with .95 percent
trimeric and tetrameric A-type polymers. Take 125 mg three times a day.
R ECAP
Supplements are a vital part of reversing your diabetes.
Be sure to take the proper doses in the proper form; too much or too little of a supplement
can cause negative side effects.
86
Luckily, some of your favorite foods are high in certain vitamins and minerals. When fending off diabetes,
eat a lot more of this good stuff!
87
Chapter 13
G e t M o v i n g
Time Commitment:
Purpose:
The rest of your life for a healthy life.

To get physically fit, which is a major tool in beating diabetes!
Its an adage weve all heard time and time again, but it bears repeating.
Regular exercise has numerous health benefits. Its impact on reversing
diabetes is no exception. By making exercise a part of your regular
routine, you will experience more energy and vitality than ever before.
Its not uncommon for a diabetic to join a gym to start exercising and
realize amazing results. One associate of mine who did this not only
started to look and feel better, her cholesterol fell to 222 (and continues
to fall). Her triglycerides plummeted to 101. The biggest victory is that
her blood glucose is back in a normal range and in the end, shes cured
her diabetes.
Remember, anything is better than sitting on the couch! With the Beat Diabetes Plan, there is a targeted
strategy for lowering blood sugar and actually decreasing the amount of time spent working out.
First, you have to get active. You might start by taking a vigorous walk around the block for 10-15 minutes.
Gradually increase both the amount of time and intensity of your walk (try to work up to jogging or running
if you can do it without provoking injury).
Try this routine for about a month before you progress to the next step, a key piece of the plan. Anytime
you start a new workout, always talk to your doctor to address any medical concerns.
T ABATA ; T HE P ERFECT W ORKOUT FOR D IABETICS

While increasing your intensity is important, how you do it is what will put you on the path to curing your
diabetes. The principle behind this is known as Tabata (named for a Japanese scientist). It requires 12
minutes per workout and is meant to make you work smarter, not harder.
Start with a four-minute warm up that gets your heart rate up and makes you break a sweat. This could be
jumping jacks, toe touches, or even jogging in place. You might feel like youre back in gym class, which is
the whole idea.
88
Next, divide your workout into eight, 30 second segments. During each segment, jack up the intensity as
much as you can for a 20 second interval before you tamp down for 10 seconds. Do the hard 20 second, 10
second rest sequence seven more times.
Tabata can be done with virtually any cardio activity a treadmill, elliptical machine, even swimming. The
point is, you have to go hard core for those 20 seconds (you should be breathing heavily) and keep active,
but with less intensity during the 10 second rest period. Just dont go so hard core during the 20-second
intervals that you cant get through all other segments.
As you can see, this is a totally different way of exercising. Though you may be tempted to go full blast at the
beginning, if you want long-term results, your best bet will be to pace yourself as you gradually build your
intensity.
For the last four minutes of your Tabata workout, you will want to cool down by doing some light stretches
or a slow walk or run. At this stage, you want to be able to carry on a conversation, but still feel as though
you are exerting effort. As your strength and stamina increase, your cool down might go at a slightly faster
pace than when you are starting out.
If you do the Tabata workout three times a week, you will see results fast (even if you only do it once a week,
youll still benefit.) You should still incorporate some sort of cardio activity such as walking, running or bike
riding.
Weight training is another way to add intensity and variety to your routine. Research shows that the
addition of three pound weights to your workout will give you lean muscle mass and better blood sugar.
As mentioned above, doing something is better than nothing, but the trick is to keep building upon your
progress and not to let yourself get bored. Find something you like such as rowing or running and stick to it,
but dont let yourself fall into a rut. Changing your routine will trick your body into burning more fat or
building more muscle and keep you
mentally motivated as well. Constantly challenge yourself and keep your eye on the prize: low blood sugar.
Let that motivate you to keep pushing forward.
R ECAP
Start slowly. Try walking 10 minutes a day and gradually increase the amount of time and
intensity
Add Tabata to your workout, which focuses on shorter workouts at higher intensity
To build lean muscle mass, add weight training to your routine
89
Conclusion
The Science of
S e l f r e s c u e
The elusive cure to diabetes requires modern science to find a way to combat the bodys resistance to
insulin. Thanks to research, great progress is being made all the time. What if you could replace the faulty
beta cell with a cell transplant? What if gene therapy could identify the gene messing with your insulin
and fix it? Cell transplants and gene therapy are both promising technologies of the future.
Today, the most promising treatment for diabetes can be found in plant life. Blood glucose lowering effects
have been found in ancient Japanese flour, sweet potatoes and event Amazon forest plants! Fortunately, you
dont have to explore exotic cuisine and plant life to lower your blood sugar levels. Your local market has all
the healthy fruits and vegetables you need to reverse diabetes.
Supplement your healthy new diet with some of the herbs and vitamins available at your local health food
store or online, and incorporate physical activity to stimulate insulin naturally. Do these things and youll
very likely join the growing number of us whore beating diabetes through natural means. Your overall
health, budget and family will be glad you did!
And one more thing I wanted to mention to you before we end this guide. Its the issue of:
D IABETES AND H IGH B LOOD P RESSURE

More than 70% of those suffering Type 2 diabetes also have high blood pressure. My mothers readings were
always sky high. Using the methods Ive taught you in this guide, her blood pressure readings drastically
improved.
But it wasnt till she began working Christian Goodmans remarkable Blood Pressure Program that her
blood pressure finally reached a healthy level (below 120/80). I know several other people suffering from
Type 2 diabetes and high blood pressure that experienced similar results with Christians program.
Christian is also the CEO of Blue Heron Health News (the company that published this guide) and you can
download his High Blood Pressure Program on our website:
http://BlueHeronHealthNews.com/bloodpressure
I highly recommend it!
90

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Step-By-Step Method to Naturally Cure Type 2 Diabetes and

All rights reserved. 2011 Blue Heron Limited

Two Types of Inflammation ................................................................... 32

Final Love Notes Before We Begin .................................................. 58

Chromium Picolinate ....................................................................................80

B REAK A WAY FROM THE P ACK

How about this for perspective on diabetes: The high number

Quite simply, the more you weigh, the more

What are diabetic neuropathies?

About 60 to 70 percent of people with diabetes have some form

K NOW THE S YMPTOMS

Increased thirst/dry mouth

Cuts or sores that are slow to heal

Tingling in the hands and feet

B LOOD G LUCOSE (S UGAR ) AND I NSULIN

When your body cant use or store the blood

Doesnt produce enough insulin,

Regardless of how it occurs, if insulin

High-Risk Diabetes Factors

T HREE M AIN T YPES OF D IABETES

If you fall somewhere on the spectrum from

According to the National Institutes of Health

Check for diabetes.

Monitor treatment of diabetes.

Check for diabetes that occurs during pregnancy (gestational diabetes).

Fran is a noninsulin dependent diabetic who was fighting

Theres increasing evidence that by

G OAL #1: S TABILIZING Y OUR B LOOD G LUCOSE L EVEL

Above 125 : Youre experiencing hyperglycaemia (high blood sugar), or

Below 100 : Youre experiencing hypoglycemia (low blood sugar).

The #1 most important factor to control diabetes involves

Carbohydrates and Diabetes

Starchy foods like potatoes and pasta,

Grain-based foods like breads and cereals.

For most people, special treats such as a

This will help you greatly in managing

H OW O FTEN TO T EST Y OUR B LOOD G LUCOSE

M ONITORING B LOOD G LUCOSE L EVELS

B ODY M ASS I NDEX

P LASMA G LUCOSE R EADINGS

G LUC OSE M ETER P ERFORMANCE

G LUCOSE M ETER C LEANING

Sadly, with diabetes, you sort of must

W HAT I S T HIS I NFLA MMATION I VE B EEN H EARING A BOUT ?

T HE D IABETES - I NFLAMMATION C ONNE CTION

Beta Cell Death:

T HE I NFLAMMATION V ICIOUS C IRCLE

B REAKING T HE I NFLAMMATION V ICIOUS C IRCLE F OR G OOD

Exercise: The Inflammation Buster

Omega-3s and Exercise

A NTIOXIDANT P OWERHOUSE V EGETABLES

Particularly antioxidant-rich vegetables that have unique benefits to

The major marker is abdominal obesity caused by

Large Waistline: 35 to 40 inches for women, and higher for men

Triglyceride Level: 150 or higher

HDL Cholesterol: Less than 50

Blood Pressure: Higher than 130/85

Blood Sugar (fasting): Pre-diabetes: 100 125 , Diabetes: 126

The Mindset for

C AN YOU S UCCESSFULLY B EAT D IABETES ?

lowered his average glucose level to 92.5

lowered his hemoglobin A1C to 4.7%

stopped taking blood-thinning and cholesterol-lowering medications