Recently, a shocking statistic was thrown into the world by the World Health Organization: 347 million people worldwide suffer from diabetes. In the United States, almost 10% of the population suffers from some type of Diabetes, in the UK the number has recently increased to 5%.
The good news is that 93% of diabetes is caused by lifestyle choices – what we eat and how much we exercise. Which means that most diabetics can manage and even prevent diabetic damage through their diet and exercise levels. People with so-called pre diabetes can stop it dead in its tracks and never develop the disease at all. Nothing about type 2 diabetes is inevitable if you can make enough positive changes.
Of course, type 1 diabetes is a completely different story. The difference between type 1 and type 2 diabetes is that with type 1, the body doesn’t produce insulin at all, and type 2 is that the body doesn’t respond well to insulin. Type 2 diabetes accounts for 90 to 90% of diabetes cases, and it is what we will mostly focus on in this article.
What causes type 2 diabetes?
Type 2 diabetes is mostly caused by an unhealthy lifestyle that includes a diet rich in processed sugar, carbohydrates and red meat. Modern living has brought us a lot of great innovations, unfortunately that includes fast food that is rich in preservatives and high in sugar.
So, it is no surprise that people diagnosed with diabetes have had a meteoric rise in the past few decades. The less processed the food is the better it is for your body. For example, brown rice or wild rice would be a better option than white rice because the later contains a lot of refined carbohydrates.
The latter has more fiber and complex carbohydrates. Having more fiber content means the gut has to digest. This prevents the body from producing lots of insulin.
Type 2 diabetes is also caused by a lack of exercise. In a study done by the American Physiological Society, lack of exercise lowers the body’s sensitive and/or responsiveness to insulin which is one of the causes of diabetes.
Science further reinforces this by stating that increased physical activity lowers the risk of IGT from progressing to type-2 diabetes. In multiple studies, scientists found that exercise increases the body’s blood glucose and free fatty acid utilization thus lowering blood glucose levels. In other words, blood glucose and fatty acid is used as energy during physical activity.
The symptoms of (Pre) diabetes
Pre diabetes means that your blood sugar level is higher than normal but not yet high enough to be type 2 diabetes. Without lifestyle changes, people with pre diabetes are very likely to progress to type 2 diabetes. If you have pre diabetes, the long-term damage of diabetes — especially to your heart, blood vessels and kidneys — may already be starting.
There’s good news, however. Progression from pre diabetes to type 2 diabetes isn’t inevitable. Eating healthy foods, incorporating physical activity in your daily routine and maintaining a healthy weight can help bring your blood sugar level back to normal.
Pre diabetes affects adults and children. The same lifestyle changes that can help prevent progression to diabetes in adults might also help bring children’s blood sugar levels back to normal.
Pre diabetes generally has no signs or symptoms. One possible sign that you may be at risk of type 2 diabetes is darkened skin on certain parts of the body. Affected areas can include the neck, armpits, elbows, knees and knuckles.
Classic signs and symptoms that suggest you’ve moved from pre diabetes to type 2 diabetes include:
- Increased thirst
- Frequent urination
- Blurred vision
Juicing and diabetes: the benefits
So, you need to have a healthy diet if you want to prevent or cure your diabetes. A healthy diet consists out of plenty of healthy fruits and vegetables, not too many (refined) carbs like you find in candy and fried food.
Juicing proponents argue that juicing preserves food enzymes and helps the body better absorb nutrients from fruits and vegetables. Juicing gives the digestive tract a “rest” from having to handle all the fiber that you’d get if you ate your produce instead of drinking it. When you juice, the fiber stays behind in the pulp, so you don’t consume this when you juice.
Juicing is a great way to jumpstart a new, healthier diet. Many people (especially with type 2 diabetes) think it’s hard to get all the nutrients they need. Juicing makes that easy. You basically throw a bunch of fruits and vegetables in a juicer and you’re ready to go. It’s the easiest way to get into – and maintain – a healthy lifestyle.
Juicing advice for diabetics – how to lower your blood sugar
- Include blended vegetables and fruits every once in a while, – this means consuming the pulp also. Fiber from complex carbohydrates in the form of whole foods is key. It will help keep your sugar levels steady and by making your smoothie or blend with mostly vegetables, you will also lower the total carbohydrate amount while keeping the nutrient levels high
- Pay extra attention to hydration and drink plenty of water. When you’re dehydrated, your blood is more concentrated and sugar levels can be higher. Aim for at least 60 ounces of water a day.
- Create your juices with more veggies than fruits. Be sure to follow our tried and true 80/20 rule of 80 percent veggies and 20 percent fruits. Fruits have much more carbs than vegetables, while they’re usually lower in fiber and higher in sugar. Vegetables are definitely the way to go if you suffer from diabetes.
- Include cinnamon in your diet. Research suggests that cinnamon can help keep blood sugar levels in check. Try sprinkling some into your favorite meals, including smoothies, fresh juice, and even chili!
- Stay active—exercise has its own way of helping keep blood sugar levels in check. While strength training is important, regular cardiovascular exercise has been shown to have the greatest positive impact on diabetic patients.
Juicing recipes for diabetics
There are a lot of suggested recipes for juices specifically designed for diabetics. We have listed some of them below:
- 3 carrots + 2 green apples + 1 fennels + 8 sticks of asparagus + 1-inch ginger (optional)
- 2 green apples + 1 bitter gourd + 4-6 ribs of celery + 1 green pepper + ½ lemon
- 2 green apples + 6-8 ribs of celery + a bunch of spinach + a bunch of cilantro + a slice of lemon + 1-inch ginger (optional)
- 2 green apples + 2 guavas or 1 grapefruit (never both)
- 2 green apples + 8-10 leaves of kale + 1 cucumber + a slice of lemon (optional)
- 2 green apples + 6 leaves of collard greens + 4 ribs of celery +½ lemon (optional)
- 2 green apples + ½ bunch of watercress + 1 fennel + a slice of lemon
- 1 carrot + ½ fennel + 2 ribs of celery + 1 sweet potato