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Yes, you read that right! If you read last week’s article, you probably might have gotten your Fasting C-peptide test done. Many readers have connected with me inquiring about the significance of the ‘Fasting C-peptide blood test’. The C-peptide test shows us how much insulin your body is producing. If the test results are within the desired range, it indicates that your pancreas is functional and you do not have to depend on medicines or exogenous insulin for the rest of your life. This can be achieved with a professionally supervised plan comprising a few changes made in your diet, lifestyle and insulin intake. The C-peptide test thus confirms that you have Type 2 diabetes, which can be reversed.

A lot of people wrongly believe that taking medicine is far easier than working on basic changes in your routine. While that may be convenient for now, it is a myopic and self-harming outlook. Let’s not forget that ALL medication comes with side effects. In my decade-long practice, I make it a point to make patients understand the side effects of medicines alongside the actual problem.

 

Lifestyle change can be scary. In truth, all of us want to find a way to come out of this cycle of taking medication while keeping the same lifestyle, which ironically got them into this, in the first place! It’s not just about working on the changes, it’s also about having an understanding about these changes and how these work for your betterment. Unless you have the knowledge or how a particular lifestyle change can help, the chances of you doing so, is close to naught.

Not only do you deserve to know what’s going on inside your body, it is also your prime responsibility! When you consume food, it is converted into sugar inside the body. Your body’s way of handling the sugar is by producing the hormone called Insulin. When we realise that Type 2 Diabetes is not just a blood sugar problem, but an excess insulin problem, life will get easier!

Lifestyle change is not just about Nutrition – it requires a balance of adequate sleep, fitness and mental peace as well! But, of all these, one of most basic elements responsible for diabetes reversal is NUTRITION. All carbohydrates will raise your insulin levels to some extent. Some common carbohydrates which we regularly consume include: Oats, Muesli, Cornflakes, Rice dosa/ idli, Brown / White / Black rice, Wheat chapati, Ragi, Nachni, Bajra, Jowar, Bhakri, Poha, Upma, Brown / White / Wholewheat / Multigrain Bread, Multigrain atta, Biscuits, Grains, Pulses, Fruits, et al! All of these contain carbs which raise insulin levels – in differing intensities. (Note that we are talking about insulin levels, not blood glucose levels.)

Did you know that Protein is another macronutrient that could raise insulin levels, but to a much lesser extent as compared to carbs. The only macronutrient that keeps your insulin and blood sugar levels stable is HEALTHY FATS! Yes, you read that right, HEALTHY FATS will keep your sugar levels stable. Fat is that bad boy in the group who is avoided by everyone even when FAT is innocent!

Experiment it yourself! Check your blood sugar levels and then enjoy some whole eggs with fresh cheese and coconut (no bread, etc) and then check your sugar levels 2 hours after the meal. You will see that healthy fats keep your sugar levels stable.

It will be a profitable barter for you to swap some carbohydrates from your meal with some healthy fats – well, natural healthy fats, which are locally available. Eating healthy doesn’t have to be fancy! There is no ‘one size fits all’ rule when it comes to nutrition. Some people might tolerate carbohydrates better than others. I always advise patients to check their sugar levels in 2 hours and let their body guide what’s working for them, or not.

Checking your blood sugar levels gives you knowledge so that you don’t have to blindly trust any healthcare providers. As a diabetic, you are recommended to do so regularly. Here are a few things you can start working on towards a living a healthier life – especially for those diagnosed with Type 2 Diabetes or those with significant fat around the abdomen:

• Focus on reducing your carbohydrates by 20-30% from the current quantity.
• Focus on replacing refined carbohydrates with whole, unprocessed grains and vegetables.
• Focus on adding sufficient proteins and healthy fats to each meal, which will keep you full for longer time periods.
• Do not waste your energy counting calories. Instead, switch to counting your macronutrients – like carbohydrates and proteins.
• Checking your blood sugar levels will give you a lot of insights
• Try to avoid snacking every few hours and if you are on certain drugs which are making you do so, it’s time to get in touch with your healthcare professional.

 Dear readers, Diabetes is reversible and the progression can be stopped with basic changes! You simply have to take charge – get into the driver’s seat and decide your path to your own holistic wellness! Connect with me for any queries along this wellness journey!