Diabetes is a chronic metabolic disease where the cells of the pancreas fail to produce enough insulin, or where the body cannot effectively use the insulin it does produce.
This makes it difficult for glucose—the energy we get from food—to enter the cells, preventing them from functioning normally. When there is insufficient insulin or when cells stop responding to it, blood sugar levels rise to dangerous levels.
The Consequences of Diabetes
Elevated blood sugar levels cause significant damage to the small blood vessels in the eyes and kidneys, as well as the nerves. Long-term diabetes can lead to serious complications, including atherosclerosis, heart attack, stroke, diabetic nephropathy, retinopathy, and neuropathy. Essentially, diabetes can age your blood vessels by 15 years and reduce your life expectancy by a decade. Health complications and deaths related to diabetes are becoming increasingly common, particularly due to kidney failure and cardiovascular disease.
A Global Epidemic
The number of people diagnosed with diabetes is on a steady rise. According to 2014 global statistics, approximately 8.5% of the world’s population was officially diagnosed. However, experts estimate this figure is actually much higher, with roughly 20% of the population living with undiagnosed diabetes.
In Slovenia, the number of affected individuals was estimated at 173,846 (8.3%) in 2020, up from 6.6% just a decade earlier. Additionally, a vast number of people struggle with insulin resistance, which often progresses into full-blown diabetes. It is safe to say that diabetes has become a global epidemic.
Who is at Risk?
More than 48% of diabetes-related deaths occur before the age of 70. While Type 2 diabetes accounts for 95% of cases, other forms include Type 1, Type 1.5 (LADA), secondary diabetes, MODY, neonatal, and gestational diabetes.
You are at a higher risk if you:
Have close relatives with diabetes.
Are overweight or have a large waist circumference (over 80 cm for women, over 94 cm for men; or a BMI over 27).
Maintain a poor diet high in fats, processed foods, and dairy products.
Are physically inactive.
Have insulin resistance, high cholesterol, or high blood pressure.
Have a history of heart attack or stroke.
Experienced gestational diabetes or gave birth to a baby weighing over 4 kg.
Have Polycystic Ovary Syndrome (PCOS).
Are over the age of 45.
Because of these risks, it is vital to take your health into your own hands. You are not powerless, and you aren’t solely dependent on medication. Type 2 diabetes, in particular, is a lifestyle-driven disease and it is not “incurable.”
Nutrition That Actually Works
In 1927, an extraordinary study by Dr. William Sansum and Dr. Shirley Sweeney clearly demonstrated the negative impact of excessive fat consumption on insulin function. In the 1950s, Dr. Walter Kempner treated Type 2 diabetes patients with a low-fat diet, which also helped resolve diabetic retinopathy, kidney issues, and malignant hypertension. By the 1970s, Dr. James W. Anderson published results showing that his Type 2 patients could reduce or even discontinue insulin use after switching to a low-fat, high-fiber diet.
One of the most pivotal studies came in 1963 from scientist Philip Randle. He discovered that fatty acids and glucose compete for entry into the cells. He proved that when fatty acids enter the bloodstream—which they do faster than glucose—they block the action of insulin, leaving glucose “trapped” in the blood.
This mechanism, known as the Randle Cycle (or the Fatty Acid Syndrome), explains how fat accumulation in tissues not meant for fat storage leads to insulin resistance. According to the latest scientific research, the most effective diet for managing diabetes is a low-fat, whole-food, plant-based diet (where only 10% to 15% of daily calories come from fat).
The Fear of Carbohydrates
There is no need to fear carbohydrates when dealing with diabetes. The key is to choose whole carbohydrates while avoiding processed ones and minimizing fat intake. Focus on small amounts of high-quality, plant-based fats. A whole-food, plant-based diet provides an abundance of fiber, antioxidants, vitamins, and minerals. This way of eating is the key to managing diabetes and preventing the complications that lead to premature death.
The Ideal Approach:
Eat plenty of: Seasonal fruits, vegetables (especially leafy greens), legumes, whole grains, sprouts, and seeds rich in Omega-3 (like chia and flaxseeds).
Avoid: Added fats (both solid and liquid oils), processed foods, refined sugar, sodas, stimulants, and alcohol.
Lifestyle habits: Stay hydrated, quit smoking, exercise regularly, maintain an optimal weight, reduce stress, and prioritize quality sleep.
Natural Support: Certain herbs and supplements can drastically help create the conditions to reduce medication dependency, including:
Curcumin (Turmeric)
Bitter Melon (Momordica)
Fenugreek seeds
Amla (Indian Gooseberry)
Swertia
Gymnema Sylvestre (Gurmar)
Kutki
Jamun (Jambul)
Cinnamon bark
Less Food, Better Health
Intermittent fasting (methods like 14:10, 16:8, or 18:6) and calorie restriction are excellent ways to regulate blood glucose variability—both fasting and post-meal—and improve insulin sensitivity. When your blood sugar is stable, your overall health improves.
Movement and Exercise
Physical activity is crucial for diabetics because it improves muscle glycogen synthesis and insulin sensitivity. It also helps regulate blood sugar, reduces cardiovascular risk, and prevents nerve damage.
It is recommended that diabetics engage in at least 150 minutes of moderate activity per week. Ideally:
Exercise for at least 25 minutes a day.
Take a 15-minute walk after every meal.
Include activities that engage all major muscle groups.
Variety is key: Yoga, Pilates, dancing, swimming, or hiking are all great. Even housework counts! However, avoid overly intense exercise if your blood sugar is already high, as this can cause it to spike further. Yoga is particularly beneficial for Type 2 diabetics.
A Responsible Approach to Exercise
Always ensure you are well-hydrated. Natural isotonic drinks you can make yourself are highly recommended.
The Safe Zone: Exercise when your blood sugar is between 5.6 and 13.3 mmol/L.
If sugar is below 5.5 mmol/L: Eat a high-quality carb snack (e.g., a banana or a tablespoon of dried fruit) to prevent hypoglycemia.
If sugar is above 13.3 mmol/L: Check for ketones in your urine. If ketones are present, do not exercise, as you risk ketoacidosis, a medical emergency.
If sugar is above 16.5 mmol/L: Do not exercise.
Always monitor your sugar levels during and after exercise. If you sustain an injury during activity that doesn’t start healing within two days, seek medical attention immediately.
Finding Relief
Living with diabetes is often incredibly difficult, despite modern medical devices. The body is burdened not only by the disease but also by the long-term use of insulin and other medications. However, suffering and pain can become a thing of the past if you support your body through natural approaches and the wisdom of plants.
Every person is unique, and even with the same diagnosis, the path to healing varies. It is always best to consult with nutritional experts specializing in diabetes and doctors who practice integrative medicine to treat the body holistically.
With your decision to join my personalized mentoring, you receive my full support on your path to vibrant health. This is the start of a new adventure—a personalized, individual approach with a proven program that helps you face diabetes with confidence and vitality.
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