The Power of Fasting: How It Can Reverse Diabetes
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If someone has Type 2 diabetes or is pre-diabetic and hasn't received much advice beyond cutting calories and increasing exercise, stay tuned. Countless studies have shown that pre-diabetes and Type 2 diabetes are reversible. However, the common advice of "eating less and moving more" often falls short for many individuals. While exercise plays a vital role in naturally managing blood sugar levels, the timing and quality of calories matter significantly. Enter intermittent fasting—an approach that can reverse pre-diabetes and induce remission in Type 2 diabetes, the focus of this discussion.
So, how does this condition develop? Pre-diabetes precedes Type 2 diabetes when the body's cells gradually resist insulin, the hormone responsible for regulating blood sugar post-meals. As insulin resistance progresses, the pancreas produces more insulin, yet blood sugar levels persistently rise, leading to Type 2 diabetes.
Reversing diabetes involves maintaining consistently low insulin levels. This prompts a crucial question: which foods trigger the highest insulin spikes? Carbohydrates, particularly starchy and refined carbs in ultra-processed foods, induce the most significant insulin spikes. While protein moderately affects insulin, high-fat foods minimally impact insulin levels. Considering insulin resistance underpinning these conditions, limiting carbs becomes a solution. This concept forms the basis of ketogenic diets, renowned for reversing insulin resistance and Type 2 diabetes.
But what about fasting? Fasting, known for its healing benefits, also contributes to lowering blood sugar levels, decreasing insulin production, and improving insulin sensitivity. Various fasting methods exist, ranging from 12-hour overnight fasts to prolonged fasts lasting days or even weeks. Intermittent fasting, the most popular form, alternates between fasting and normal eating periods. It's adaptable and manageable, making it easier to incorporate into routines.
Implementing intermittent fasting involves a gradual process. Beginning with simpler approaches like a 12-hour fast, individuals adapt to utilizing body fat for energy during fasting periods. Structuring eating windows, such as the 16-8 method, gradually conditions the body to operate on stored fat reserves during fasting periods.
To maximize the potential for reversing Type 2 diabetes, balancing meals around proteins and healthy fats while minimizing starchy and refined carbs proves effective. Moreover, consuming no more than three meals a day, without snacking, regulates insulin production. Studies highlight the benefits of larger, infrequent meals over evenly spaced eating throughout the day.
However, safety remains paramount. Certain groups—such as children under 18, pregnant or breastfeeding women, malnourished or severely underweight individuals, and those with type 1 diabetes or taking medications for type 2 diabetes—should avoid fasting. Consulting healthcare professionals before starting a fasting regimen is crucial, especially for those on medication, as fasting significantly lowers blood glucose levels.
For those eligible, intermittent fasting stands as a viable strategy. Regular fasting helps reverse the body's gradual loss of ability to burn body fat, a key factor in pre-diabetes. Explore intermittent fasting cautiously, monitor your body's response, and consult healthcare professionals for guidance.
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