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The Best Diet for Type 2 diabetes (Grain free Keto)

Hey, Dr. Osborne here. Today Kathleen wrote in with this question,
Dr. Osborne, what can I do naturally to improve the situation I have with my type 2 diabetes? And so very, very important, there are a couple
of different pieces of advice I can give you, Kathleen, that will make a huge difference
in helping you control your blood sugar. Number one, understand this. Diabetes is a disease of choice. If we’re talking about type 2 diabetes, a
lot of doctors will tell you it’s family history, a lot of doctors will blame your genetics. It’s just not true. Diabetes barely existed a hundred years ago. We knew very, very little about it, but today
it’s rampant. We have 60, 70% of the population in the US
alone are overweight or obese and diabetes is a runaway disease. So where was it 70, 80, 90 years ago? We know just from that alone that it’s not
a disease of genetics, although you can have parents that were diabetic, you can have predisposition
to diabetes, to developing diabetes. It doesn’t mean that you’ll develop it. And if you modify your choices and your behaviors,
going back to what I said, diabetes is a disease of choice and a disease of lifestyle. If you modify your behaviors, you can absolutely
reverse this condition. So number one, understand this, diabetes is
a form of carbohydrate toxicity. And one of the reasons we’re seeing the popularity
of the ketogenic diet emerge as this wonderful diet for people who are feeling better, feeling
healthier, having more energy, losing weight, regulating their blood sugar using this ketogenic
diet is because they’ve been eating carbohydrate toxic. So what they’re doing is over here, they were
carbohydrate toxic, and then they go way over here and now they’re eating mostly fat and
protein, and so they’ve just switched the pendulum to the other side of the spectrum,
they’re running away from carbohydrate toxicity and they’re reaping massive benefits as a
result of doing that. So you have to understand that diabetes is
a carb toxicity. You’ve got to get away from all the sugars,
the processed sweets, the pastas, the cereals, the grains, the white potatoes, the things
that will spike your insulin really, really quickly. You’ve got to get away from those types of
foods and you got to get away from them fast. Now, some people will go to a ketogenic diet
and that doesn’t mean that everybody needs to be ketogenic to overcome diabetes. Ketogenic is actually a step in the opposite
direction from diabetes, whereas diabetes is carbohydrate toxic. For many, ketogenic can become fat toxic. So usually there’s somewhere in the middle
that works best. Again, you don’t necessarily have to go all
the way to a ketogenic diet with high fat and get yourself into ketosis, but you can
balance out the quantity of carbs, fats, and proteins that you’re eating. I like to start people on what I call the
rule of thirds. A third fat, a third protein, a third carbohydrate. That’s more balance than what most diets are. Remember, most diets in the United States
are 60 to 80% carbohydrate, 20% protein, 10% fat, so it’s the complete opposite of what
it should be, but if you bring it to balance, it makes a huge difference in blood sugar
and blood sugar regulation. Number two, with diabetes suffer from something
called activity deficiency. What does that mean? That means not enough movement, not enough
exercise. Look, the fact of the matter is most people
today have very sedentary jobs and lifestyles. We sit at a desk for eight hours and when
we come home, we sit some more and very few people have any form of organized exercise
in their life on a regular basis. And if they do, the exercise does not outweigh
the sitting. So like you can’t exercise for one hour and
then sit for 12 hours and expect there to be some miraculous difference in your physical
health. Remember, one of the ways we regulate blood
sugar is muscle mass. The more muscle mass you have, the less insulin
resistant you are. Muscles help your body utilize glucose and
muscles help your insulin receptors work better. So if you have an activity deficiency, if
you’re not doing proper activity, if you’re sedentary, remember, one of the first steps
in overcoming type 2 diabetes is to get moving. And so that might look like 10,000 steps a
day, meaning making sure you’re walking at least five miles a day and you might also
want to think about incorporating some body weight activity, pushups, pull ups, squats,
lunges, plank holds, jump ropes, burpees, body weight movements that will help your
body build muscle tone without injuring yourself, because many diabetics are overweight, so
doing too much heavy weight is already hard on their joints and their joints are already
tack. So body weight activity is the best place
to start for somebody who’s overweight with type 2 diabetes. And a third strategy that you can implement
for type 2 diabetes and arguably one of the most successful strategies I’ve seen in my
practice over the last couple of decades is a grain free diet. Remember, grains promote elevation in blood
sugar, they promote elevation and cortisol, which disrupts the way your insulin works. So if you are eating grains thinking, “Hey,
whole grains are supposed to be good for me. My doctor said whole grains, I need them for
the fiber. My doctor said I need whole grains to control
my heart disease, to control my cholesterol.” Look, you’ve been sold a false bill of goods. The fact of the matter is most products that
are whole grain are only 51% whole grain and the other 49% of the grain in those products
is actually processed junk and sugar. So going gluten free eliminates all of those
things and moves you in the right direction. If you want to know more about the gluten
free lifestyle, check out my bestselling book, No Grain, No Pain. Actually a couple of chapters in the book
take you through a 30-day diet that actually I’ve seen in a number of people that have
come to see me in my practice, completely reverse their blood sugar problems. So you might give that diet a try. It doesn’t cost you anything to try diet change
and it can be one of the most powerful implementations to overcome type two diabetes. Look, thanks so much for writing in with your
question and have a great day and I’m wishing you excellent health. This is Dr. Osborne will see you in the next
video. And make sure you check out this video here
and this one here. You might find some answers for your health
in them and also hit the subscribe button below if you like what you’re watching. We once you to be able to get updates when
we post new videos and come over to gluten free society right here where you can grab
your gluten free survival guide, no charge to you. We just want to help you navigate the gluten
free diet.

Randall Smitham



  1. ShalimarPerfume Posted on July 20, 2019 at 3:21 pm

    What's your views on soluble fiber?

  2. Linda Jesus is Lord Posted on July 20, 2019 at 3:30 pm

    Can you do a video on Type 1 ????

  3. John Osborne Posted on July 20, 2019 at 3:51 pm

    Dr you have a severe case of "bed head".

  4. John Osborne Posted on July 20, 2019 at 3:51 pm

    Love your show.

  5. G. Nash Posted on July 20, 2019 at 11:26 pm

    I like the term “carb toxicity”

  6. Neato Keto Posted on July 20, 2019 at 11:36 pm

    The benefit of actually going keto, over just a grain-free low-carbish way of eating, is the relief from hunger and cravings that comes with being in ketosis. It makes it easier to stay away from the sugar, grains, and other unhealthy foods because you have a continuous source of energy from the ketones. I've been diabetic for almost 20 years now (insulin dependent type 2), and now keto for almost 4 years, and believe me, keto has been profoundly beneficial for my health and quality of life.

  7. Regina Rianelli rianelli.homeopatia at gmail Posted on July 21, 2019 at 10:06 am

    Thank You, Dr. Osborne !
    Your amazing Videos and NO GRAIN NO PAIN are Life changing !
    You share your knowledgeable scientific information to help Heal for FREE all Planet !
    Bless your Heart !
    Blessings your way,
    Regina Rianelli – Rio de Janeiro, Brazil, South America

  8. Jacquie Nelson Walburn Posted on July 21, 2019 at 6:36 pm

    To reverse my diabetes/obesity along with 10+ other conditions, a dairy free keto did it where I reversed all my conditions besides losing 90 lbs & remissing my diabetes. Been clear of all conditions now for 4 yrs.

  9. Vesha Ramberran Posted on August 10, 2019 at 12:34 am

    Hi doctor u are doing a good job that's is so ture 🖐🖐🖐