I lost four stone and reversed my Type 2 diabetes when I gave up my London commute

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How the right nutrition can reverse Type 2 diabetes

“If you have Type 2 diabetes or are pre-diabetic, it’s a good idea to work with a nutritionist to get advice tailored to you. However, the following advice will still make a huge difference,” says Burrows.

Eat whole foods

Avoid processed foods and balance blood sugars with key nutrients from whole foods like nuts, beans and unprocessed meat and fish, so you’re supported by key macronutrients (protein, fats, fibre) and all the vitamins, minerals and antioxidants found in these foods.

Increase protein, fibre and healthy fat

These are slow to digest and keep us fuller for longer, reducing the temptation to snack and not impacting blood sugars. Get protein from chicken, eggs, beef, and authentic Greek yoghurt and healthy fats from extra virgin olive oil, avocado and oily fish. Increasing fibre intake can be as easy as including lentils or black beans in your diet.

Support your liver with cabbage and cauliflower

With Type 2 diabetes and blood sugar issues, the liver has to work harder. Cruciferous/brassica vegetables (broccoli, cabbage, kale, rocket, cauliflower) contain isothiocyanate, a precursor to glutathione production which supports the liver and is a key antioxidant. They also help produce sulforaphane which is highly supportive for reducing inflammation and aiding the liver’s job of detoxification.

Protect your heart with berries

People with Type 2 diabetes have a higher risk of heart disease and strokes so supporting the vascular system and heart health is key. Vegetables and berries rich in anthocyanins (berries, apples and almonds), punicalagins (pomegranate), and resveratrol (apples, raspberries, grapes and blueberries), and that support nitric oxide production (beetroot and green leafy veg), are beneficial due to their antioxidant status and anti-inflammatory properties.