Avoid These Top 4 Diabetic Diet Mistakes

Nutrition is undoubtedly at the center of optimal health and reversing your diabetes. When my diabetic patients come to me, they’re usually already making healthy lifestyle choices by following the diabetes dietary guidelines.

However, if you’re going to reverse your condition, you have to do more than just avoid high-sugar foods and monitor your insulin.

There are other factors that you may be overlooking that have the potential to prompt inflammation and lead to high blood sugar. You’re already this far in making healthy choices; don’t succumb to these four mishaps that can set you back from making any progress.


1. Kick GMOs to the Curb

Avoid These Top 4 Diabetic Diet Mistakes

If your food’s place of origin was a science lab, it’s most likely not doing you any good. Food on the grocery store shelves in today’s world contain genetically modified organisms (GMOs), which means that the food’s DNA was genetically altered so that it could resist damage from pests, weeds, pesticides, and herbicides. This means that your food was sprayed with tons of chemicals before it wound up on your plate.

Sure, the farmer can produce more, but you’re getting a taste of those pesticides when you eat GMO products like wheat, corn, soy, and more.

But it’s not just the produce and grain products that are affected by these dangerous chemicals. Some farmers also use GMO crops to feed their livestock, so when you bite into that steak on your plate, you’re really getting a mouthful of concentrated chemicals. These chemicals are very harmful and are known to impede your hormone production and function as well as your insulin sensitivity. Many scientists are also starting to wonder whether our bodies can actually digest GMO foods efficiently. If they can’t, then our bodies are going to be constantly inflamed. If you want to reverse diabetes, you should definitely reduce your toxic exposures by kissing the GMOs goodbye.


2. Avoid Allergens

Reversing existing damage and preventing diabetes disease progression is only possible if you ease the inflammation from your body and avoid all sources that lead your body to this state. Often, diabetics find that their gut is under attack in other words, their bodies are at a higher risk of developing sensitivities and allergies to food.

Even healthy foods such as vegetables or spices can prompt your body to utilize its immune response.

Of course, it would be impossible to pinpoint a universal allergen; they are unique to each individual. That being said, it’s important that you consult a functional medicine practitioner who can perform an advanced lab test that will uncover your unique sensitivities.


3. Don’t Forget about the Fat

Avoid These Top 4 Diabetic Diet Mistakes

If you have diabetes, you’ve probably had someone tell you that you shouldn’t be eating a high-sugar or high-fat diet. While this is true on some level, this information is not specific enough. Eating the right kinds of fat will actually help you in your healing process, as it can support, heal, and increase energy production. Of course, you should be avoiding the saturated and trans fats, just as the doctor ordered, but if you find yourself in front of polyunsaturated fats like nuts, seeds, vegetables, and certain vegetable oils, you should take advantage. These can reduce overall inflammation and promote your healing process. Omega-3 fats that can be found in flax and wild fish can also cool the immune system and help balance your blood sugar. Another great fat is found in coconut oil, which is packed with medium-chain triglycerides, a component known to improve insulin sensitivity.

These good fats will help fuel your body and protect your cells. You’ll also stay full for longer, which means you don’t have to crave sugar and have energy crashes between meals.

4. Veggies in Variety

Avoid These Top 4 Diabetic Diet Mistakes

Most people find themselves eating the same type of veggie each day. However, nutrition experts suggest that in order to get the full benefit of fruits and vegetables, we should not only be eating 9-13 servings a day, but also we should be switching up the type of produce we eat. Trying new fruits and vegetables regularly ensures that you’re getting a variety of vitamins, minerals, and antioxidants that you need to heal your body. Additionally, the healthy microbes that live in your gut will benefit from the diverse fiber. Do keep in mind, however, that you should still stay away from high glycemic fruits like banana and watermelon. Instead, go with fruits like berries, green apples, and avocado.


Everyone has a unique makeup, which means that nutrition isn’t a one-size-fits-all science. These are tips and tricks on how to avoid common mistakes, but in order to reverse diabetes, you should partner with a functional medicine practitioner who can develop a treatment and nutrition plan that can align with your exact health goals.

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