‘Best’ superfood for ‘reversing’ type 2 diabetes

Diabetes is now a reality for approximately 5.8 million people in the UK, marking an all-time high, as per Diabetes UK. Nearly 4.6 million people have been diagnosed with type 2 diabetes, and about 1.3 million are unknowingly living with it, setting a new record.

These figures indicate a “hidden health crisis,” with an increasing number of people, including the younger generation, being diagnosed with type 2 diabetes, and a large portion of the population at risk of pre-diabetes.

Fresh research has unveiled the regions in England with the highest rates of type 2 diabetes, with the top 10 all significantly exceeding the national average of 8%.

The data reveal that Leicester has the highest prevalence of type 2 diabetes in England, affecting 11.1% of its residents. Approximately 62.9% of adults in the area are overweight or obese.

Other locations included in the list are Sandwell, Wolverhampton, Brent, Blackburn with Darwen, Redbridge, Harrow, Torbay, Birmingham, Isle of Wight and Hounslow.

Why is type 2 diabetes serious?

Type 2 diabetes carries significant risks as prolonged uncontrolled high blood sugar can lead to severe complications affecting the heart, blood vessels, nerves, kidneys, feet and eyes. This could result in a heart attack, stroke, blindness, kidney failure, or even necessitate amputation, reports Leicestershire Live.

The lasting damage occurs when the body struggles to properly use or produce adequate insulin. This can also result in sugar accumulating in the blood, which may harm bodily tissues over time. 

Type 2 diabetes can compromise your immune system, making you more susceptible to infections. There is also a connection between type 2 diabetes and an elevated risk of developing dementia.

What can put type 2 diabetes into remission?

Fortunately, for some people who are at risk of type 2 diabetes or who have been diagnosed with it, it may be placed into remission, although this is not a permanent cure and might not be possible for those who require medication or have genetic issues. Remission means that your blood sugar levels have reverted to a non-diabetic range, and you no longer need diabetes medication.

Diabetes UK says: “Type 2 diabetes remission is when your blood sugar levels are below the diabetes range and you don’t need to take diabetes medication anymore. There are many benefits of being in remission of type 2 diabetes, from everyday benefits like feeling better and having more energy, to long-term benefits like reducing your chances of developing diabetes-related health problems.”

The most successful strategy for achieving and sustaining remission, especially soon after diagnosis, is to lose substantial weight, particularly around 15kg. Alternative approaches include adopting a healthy lifestyle and adhering to a balanced diet, which includes plenty of fibre, oily fish, and lean proteins.

What food helps put type 2 diabetes into remission?

Vegetables, particularly those low in calories yet packed with vitamins, minerals, and fibre, can assist with blood sugar control when consumed as part of a balanced diet and lifestyle, whilst maintaining a healthy weight.

Dark green leafy vegetables rank among the finest foods available, earning the title of ‘superfood’. The Diabetes Association explains: “Packed with vitamins and minerals such as vitamins A, C, K, and folate; iron; calcium; and potassium, these foods are low in calories and carbohydrates and fit in the non-starchy vegetables section of the Diabetes Plate.”

Dark leafy vegetables encompass spinach, collards, and kale, which can be incorporated into salads, soups, and stews. The magnesium contained within these vegetables boosts the body’s insulin efficiency.

The fibre present in leafy greens encourages beneficial gut bacteria and aids digestion, which can positively influence weight reduction. Whilst dark green leafy vegetables prove enormously beneficial in controlling Type 2 diabetes due to their nutrients and fibre that help regulate blood sugar levels, they cannot independently achieve remission for Type 2 diabetes.

Remission is usually accomplished through significant weight reduction, proper diet and lifestyle, incorporating a wholefood, plant-based, or low-carbohydrate diet, and regular physical activity.

Can leafy greens trigger weight loss?

Leafy greens are fantastic for weight loss as they are low in calories and rich in fibre, which promotes a feeling of fullness and can help lower total calorie consumption. They are nutrient-rich, filled with vitamins, minerals, and antioxidants that enhance overall health and can assist in fat burning while reducing inflammation linked to weight gain.

What about cholesterol?

Leafy greens such as spinach, kale, and collard greens are beneficial for cholesterol levels due to their high fibre and antioxidant content, which aids in lowering LDL (often referred to as “bad”) cholesterol and offers protection against heart disease.

Incorporating dark leafy greens into your meals promotes a heart-healthy lifestyle by eliminating cholesterol from your arteries and decreasing the likelihood of complications such as atherosclerosis.

Diabetes UK has said: “Plant-based foods, particularly fruit and vegetables, nuts, pulses and seeds, have been shown to help in the treatment of many chronic diseases and are often associated with lower rates of Type 2 diabetes, less hypertension, lower cholesterol levels and reduced cancer rates. These foods are also higher in fibre, antioxidants, folate and phytochemicals, which are all good for our general health.

“Vegetarian diets have been shown to be beneficial for people with Type 2 diabetes, where weight loss is often the most effective way to manage the condition. A whole-food vegetarian diet often contains fewer calories and can help you maintain a healthy body weight.

“It is important to keep an eye on portion sizes of high-fat foods such as cheese and nuts, or you might find yourself putting on weight. With the increased risk of cardiovascular disease (CVD) in people with diabetes, keeping your weight under control and reducing blood pressure and blood cholesterol are all essential and plant-based foods can help with these.”