Just 4 Steps | The Cure For Diabetes Type 2 is Simple

Article written and reviewed by Cyrus Khambatta, PhD and Robby Barbaro, MPH
Published December 11, 2021

There are four steps that Mastering Diabetes recommends as the proven, tested, and guaranteed cure for diabetes type 2 (non-insulin-dependent), prediabetes and insulin resistance. The first two will be to use a high-carb diet and intermittent fasting. The third step is to do some form of exercise daily. And the final is to keep a log of decision trees throughout the day to document your decision-making process and progress.

In this article, we'll explain the causes behind type 2 diabetes (insulin resistance), how to fight it, and how these steps are guaranteed to succeed as long as you take action quickly enough.

Is There a Cure for Diabetes?

The answer to this question is yes, but with a few caveats. Type 1 diabetes, which is an autoimmune condition, currently has no known cure, but can be managed effectively through lifestyle decisions.

However, type 2 diabetes, which is caused by an underlying condition called insulin resistance, can be cured (as long as it’s caught early enough). Though for the purpose of this article we'll refer to curing diabetes as reversing diabetes (for reasons we'll explain later).

The Difference Between Type 1 and Type 2 Diabetes

As we mentioned above, type 1 diabetes is an autoimmune condition in which your immune system mistakenly targets insulin-producing beta cells in your pancreas for destruction. Since there's currently no known way to directly adjust your immune system to "whitelist" these cells again, remedies here focus more on providing quality-of-life improvements.

Meanwhile, type 2 diabetes is caused by insulin resistance, which is the buildup of dietary fat in cells that are not meant to store it. Since we can control insulin resistance through diet and lifestyle, it's possible to effectively reverse type 2 diabetes.

In this article, we'll focus on type 2 when it comes to addressing a potential diabetes "cure", but the strategies for reducing insulin resistance can be used just as effectively to improve your life if you're living with type 1 diabetes.

What Is Diabetes Exactly?

Elevated Blood Glucose (Blood Sugar Levels)

By definition, diabetes is a condition in which your blood glucose levels are chronically elevated, and if not treated over the long term can lead to other serious health complications.

In type one diabetes, this elevation of blood glucose occurs because of an autoimmune attack on insulin-producing cells in the pancreas that inhibits their ability to produce enough insulin for your body's needs.

Type two diabetes, on the other hand, occurs when your pancreas is able to produce insulin (albeit less than normal), but cells in your body become resistant to its effects. This causes insulin levels to rise and glucose levels in the blood to continue rising because it can't enter into cells where it's needed.

But Really, It's Insulin Resistance

While the damage done from diabetes -- including symptoms like weight fluctuations, polyphagia, polyuria, polydipsia, and more severe complications like diabetic ketoacidosis and diabetic shock -- is a result of elevated blood sugar levels, the root cause of this disease is insulin resistance.

Because if your cells can effectively process the glucose in your bloodstream, then you don't have to worry about blood sugar levels.

So What is the Cure for Diabetes Type 2?

Well, the answer to this question is actually very simple. If you can reverse insulin resistance, you can reverse type 2 diabetes.

And fortunately, that's exactly what we're going to cover here: the four steps that Mastering Diabetes recommends as the proven, tested, and guaranteed cure for type two diabetes (and prediabetes).

The Key Strategies to Reverse Insulin Resistance

What Causes Insulin Resistance?

Like we said before, insulin resistance is the buildup of dietary fat in cells that are not meant to store it. This can result from a diet that's too high in fat, processed foods, and simple sugars, or a lack of exercise, stress, sleep, and other challenges.

Most likely, it's a combination of all of these factors.

Fortunately, there are four steps to guarantee that you can get control of your blood sugar levels and overcome diabetes.

A Low-Fat, Plant-Based, Whole-Food Diet

Did you know that food is your best medicine? Well, it's true, and the first step for people with diabetes is eating a low-fat, plant-based, whole-food diet. These diets are full of fiber to help you feel satisfied, can help you drop excess weight, and most importantly increase insulin sensitivity.

This means eating healthy whole foods like fresh fruits and vegetables, legumes (beans), whole grains, nuts, seeds, herbs spices -- but limiting both your fat intake from unhealthy sources like red meat or processed foods, and your intake of processed or refined carbs like sugar (especially fructose), bread, pasta, pastries.

The only fat you should be getting is from healthy sources like avocado, flax/chia seeds, olive oil, coconut oil, and we recommend even keeping these fats to a minimum.

Intermittent Fasting

The second treatment to help get control of your blood sugar and reverse type 2 diabetes is intermittent fasting. Intermittent fasting is the practice of fasting regularly throughout the week, either for a period of time each day (like the 16:8 method) or once or twice a week for 24 hours.

This engages a process called autophagy, a leftover process from our hunter-gatherer era. Our bodies were trained to handle long periods of calorie restriction, so when you don't eat for a while, your body begins to recycle damaged cells, junk proteins, and -- you guessed it -- fats.

Combined with a low-fat, plant-based, whole-food diet, your body clears up its insulin resistance fast.

Daily Movement and Exercise

The third step is daily movement and exercise. And yes, you've heard it a thousand times, but that's because it's true: physical activity is key to staying healthy, and the research has proven it thousands of times over.

For reversing insulin resistance and diabetes, exercise creates a fantastic, positive feedback loop.

As you consistently move more, not only do you burn fat and lose weight, but your cells start to create more mitochondria to keep up with the increasing demands of exercise. Then, the next time you're active, you'll burn even more fat.

And not only will you burn more fat, but you'll have more energy in general, making physical activity more fun! Exercise becomes more fun, you burn more fat and get more active, your body creates more mitochondria, and exercise becomes more fun again -- and the whole time you're fighting insulin resistance (and becoming more healthy)!

Tracking Your Decision-Making Process and Progress

You may have noticed that we said we had 4 steps, and we've only covered 3. That's because the last step we recommend all people with diabetes take is to track their decision-making process and progress with decision trees.

Decision trees are essentially a diabetes journal, where you track your decisions throughout the day alongside your blood sugar to see exactly how the decisions you make are affecting your health.

It's a key part of reversing insulin resistance and type 2 diabetes, and it's also a great way to track your progress!

Coaching with Mastering Diabetes

And here's the good part. You're not alone. Though these 4 steps are simple, executing them can be hard, especially in a world where foods are designed to be deceptive and we all struggle with stress and other health factors.

That's why we have a world-class team of coaches, who are experts in diabetes education and can help you understand your diet, plan meals and your weekly menu, coach you on fun and suggested ways to get moving, help you work with your doctor to get personalized treatment and medical advice, and even offer advice and support you when you're having a hard time.

There's a reason that so many people have experienced what we call their "A1c Miracle" with us -- our amazing coaches!

Dispelling Some Myths

And before we sign off, we wanted to address some other treatments and "diabetes cures" that get thrown around pretty frequently.

What About Keto?

Keto and similar high-fat diets are frequently recommended for diabetes management because they have immediate effects on your weight and can lead to lower blood sugar in the short term. After all, if you're eating less glucose, you can expect to see lower levels of glucose in your blood. Plus, people love eating fats!

Unfortunately, even if your blood sugar is lower now, keto and high-fat diets can be a disaster for people with diabetes, leading to your cells' insulin resistance skyrocketing and creating some massive long-term risks.

After all, all it takes is eating a few carbs sometime down the road, and you'll be diabetic once more.

What About Carnivore?

Carnivore tends to be a subset of other low-carb diets, which also tends to be just as bad as keto. While the one-sidedness of keto is bad, carnivore takes it up to 11.

This diet cuts out not only all carbs but also all vegetables and fruits (which are full of vitamins!), replacing them with meat alone! The lack of fiber and key nutrients in this extreme diet is never a good thing, and that's before you consider the fact that meats officially range from potentially dangerous for your heart to known, Group 1 carcinogens.

Can't I Just Take Meds?

While some people believe that there is a healthy diabetes cure in the form of medication (whether that's blood-sugar-lowering medication like Metformin or injected insulin), this is a dangerous assumption.

If you have type 2 diabetes for a long enough time, then your pancreas can get 'worn down'. It will no longer secrete enough insulin, and you'll have to take injected insulin for the rest of your life.

Insulin and medication are not a cure -- they're just another way of managing diabetes symptoms. The only way to reverse diabetes is by reversing insulin resistance.

Learn from the Best With Guaranteed Results

There's a reason we say this all with such confidence -- the research is there, and not only the research but thousands of people who have overcome type 2 diabetes and taken control of their lives again.

Just look at how many people have experienced what we call the "A1c Miracle."

Will today be your day?

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About the author 

Cyrus Khambatta, PhD and Robby Barbaro, MPH

Cyrus Khambatta, PhD, and Robby Barbaro, MPH are the coauthors of the New York Times bestselling book Mastering Diabetes: The Revolutionary Method to Reverse Insulin Resistance Permanently in Type 1, Type 1.5, Type 2, Prediabetes, and Gestational Diabetes. They are the cofounders of Mastering Diabetes, a coaching platform that teaches people how to reverse insulin resistance via low-fat, plant-based, whole-food nutrition. Cyrus has been living with type 1 diabetes since 2002, and has an undergraduate degree from Stanford University and a PhD in Nutritional Biochemistry from UC Berkeley. Robby was diagnosed with type 1 diabetes in 2000, and has been living a plant-based lifestyle since 2006. He worked at Forks Over Knives for 6 years, and earned a Master’s in Public Health in 2019.