🧁86% Reversed Type 2 Diabetes [Best Diabetes Diet]

🧁86% Reversed Type 2 Diabetes [Best Diabetes Diet]

This is Dr. Tom Biernacki I’m talking about how to stop eating sugar
for 30 days like top 15 food. What happens to your brain? What happens to your body and why
it’s important to wean yourself off sugar. We’re starting now for sugar foods in America
and across the world. They’re crazy. Now. It’s cheaper than ever to make it. We get more calories than ever before. In the 1950s, we used to average
like 2500 calories per day. Now we average like over
3500 calories in the United States. Obesity rates are hovering around
50% for adults. Kids are shooting sky high,
and that’s before COVID. After COVID is gone up even more. We are falling apart. at the obesity rates around the world. It’s not just North America
and the United States, which is a myth. Europe is actually a little bit higher. South America’s getting up there. The world overall, Asia, Oceania
and even Africa is getting up there. So everyone is getting more
and more obese. So look at these statistics. Since just 2000,
it’s gone up from 30% to 42.4%. And even the severe obesity
rate has doubled. So it’s going up. And what about COVID? When COVID started,
the rates shot up even more rapidly. So this problem is already horrible
and it’s only getting worse. People are getting higher rates
of diabetes. Everything I’m going to talk about here
is more relevant than ever. To me, these rates are crazy. Pakistan, Egypt, Qatar, Malaysia, Saudi
Arabia, the Middle East, Mexico. Extremely high diabetes rate. The U.S. is actually number 55
in terms of population. Right around there is China. And believe it or not, China actually has the most overall diabetics
in the world now. And after COVID,
the prediabetes rate is rising. So China and India make up the vast
majority of diabetics worldwide. And it’s increasing rapidly. lot of these health
decisions are making us less healthy. Our health timeline is decreasing. It’s actually getting worse. This is crazy that we’re getting less
healthy with improving technology. There’s obviously a lot going on
in America, but with all of our health care advances, our medications are drugs. Big Pharma, our diets, the health care
system actually has stagnated. It’s lower than any comparable country. And we’re actually starting
to move backwards now. So we’re getting less
healthy, we’re getting more obese, and now they’re pumping out more drugs
to take care of our obesity. Do you guys think this is going to work
Or can we simply start doing what already more successful
countries are doing on less of a budget? In the past, we used to eat sucrose, which
could be used in your blood immediately. But then high fructose corn sirup or HFCs was introduced
because corn was subsidized. The problem is corn
is made up of fructose, and fructose has to be turned to fat
and to sugar storage. It can’t be utilized
directly in our blood. So the problem with fructose is
it has to be turned to fat or to storage. So we keep it in our midsection and we grow tummies and get less
healthy and develop diabetes. But it’s not just that. The average
daily capita calories in the United States has mostly been made from flour
and cereal products, added sugars that you could see the calories
the average American gets from vegetables, from fruit, from dairy,
and from meats. Eggs and nuts are not what’s going up. And you can see we didn’t really have
high rates of diabetes or heart attacks 100 years ago. But now we have astronomical values. When looking at this graph
and our diabetes graph, how can anyone possibly blame fruits,
vegetables, dairy, meats, eggs or nuts? 100 years ago
these were pretty consistent. The only thing that’s really changes
the added sugars, the flour, the process diet, which is now economical
and profitable to eat. From a business standpoint,
sugar is amazing. It’s high calorie.
No one’s starving anymore. Sugar is dirt cheap. Sugar, honey, agave. High fructose corn sirup. Rice sirup. These are polysaccharides
that break down quickly and instantly become sugar
in your bloodstream. Fructose has to be broken down
through a more complex pathway than glucose alone, and it can’t be utilized
directly in the bloodstream. A lot of that sugar
is now converted to triglycerides, which deposits in the liver
leading to fatty liver disease. You develop visceral
fat in your abdomen as well. this is one of the main reasons
people get that unhealthy, stubborn fat
that they can’t get rid of. Our bodies can’t handle
those simple sugars. They can’t adapt. We put on weight. We develop diabetes. Diabetes is also going sky high. It is possible to reverse the majority
of diabetes now type one diabetes I’m not going to address.
That’s a different problem than type two. But almost everybody, about 90% of people
or more are type two diabetics. That’s due to weight gain. Reversing diabetes is possible. The direct trial,
the diabetes remission, clinical trial, looked at almost 300 people
at the University of Glasgow and 46 total patients
who were able to lose weight found that they put their diabetes
into remission and almost all of them had significant improvements in lower
blood sugar and less medication use. 86% of the patients who lost 15 kilograms
actually stopped being diabetics. A meta analysis looked at 27 studies and they found in the end, people
who adhered to the low calorie diet, which will talk about 54% of patients, reversed their diabetes after a few years. And it can stay away. This is possible. I believe in you guys. If you have struggled with this, don’t
let people tell you that you can’t improve your health. Everybody can improve your health
no matter how bad it is. There’s always some things you can do
to make tomorrow better than today. And the best time to get started
is right now. You can do it. Right now everyone’s excited about
Ozempic. But guess what? This has actually been out for a long period of time now and tens of
thousands of people have got this. Has it reversed diabetes, wine? Has drugs really been the answer? We go over all the real world
results in detail below. Check out that video. Sugar and carbs can create an addiction
due to their impact on dopamine in our brains. This is a substance similar to cocaine
and heroin, sugar, cocaine and heroin stimulate
the brain’s reward pathway. So every time we eat sugar,
we crave sugar even more. The brain’s lower centers,
or what’s also known as our lizard brain, is associated
with pleasure and survival. Whereas our higher centers,
which is our cerebral cortex, is associated with thinking and motivation
and making smart decision. So our cerebral cortex tells us, Hey,
we don’t want to eat this sugar, but our lizard brain base function starts,
Hey, give me all that sugar. Exercises
and fasting can increase in brain derived neurotrophic factor
BDNF protecting the brain from degenerate
action caused by substances like sugar. BDNF is increased by omega
three fatty acids. Physical exercise, strength
training and hit training. It helps are higher memory. It helps our learning. It helps our self self-control,
resisting sugar more in the future. So the less sugary we and the more you exercise,
the healthier overall you’re going to be. It all just stacks on top of itself. One of the best things you can do
is exercise and strength train. Exercise especially, has a range of benefits
beyond burning calories, affecting various aspects of health and in fact,
helping our body crave less sugar. The healthier we get,
the more we exercise. Cutting sugar stabilizes our blood, our pre-diabetes
reduce, eases our cravings. So the less sugar
you eat, the less you crave them. And this is proven. It allows our body to then access
fat for energy. If we’re getting enough sugar,
we don’t use up any of our fat. But if we’re not eating sugar, we access
that fat and we get trim, we get healthy. That’s how you get your six pack.
That’s how you look good. That’s how 50% of the country
is not obese anymore. These are the best tips to stop cravings. Number one, protein and fiber intake. If you take protein, it’s signals
to your brain that you’re full. We’re
going to talk about high protein foods and we’re also going to focus on
fiber intake. That doesn’t mean you have to eat stuff
like cereal or grains. Even a fiber supplement where one scoop or one spoon can do it for you,
you’re going to feel full. It’s going to help you be more regular
and go to the bathroom and you’re going to reduce your sugar
cravings. Number two, way to stop
cravings is to get proper sleep. Those who slept less than 6 hours
actually have blood sugar That’s higher the next day,
no matter what else they do. Even if they don’t eat sugary foods
and they crave it more. That is proven over and over in study. So make sure you get enough sleep. That’s the bedrock of preventing cravings. you don’t get at least 6 hours of sleep,
it may be impossible to resist your cravings. And number three is hydration. Sometimes thirst can be mistaken
for your brain’s hunger. Drinking plenty of water helps stretch
your stomach, helps make you full. And if you’re craving something sweet, chug a bottle of water and
see if that makes your cravings go away. I know I do this through the first half
of the day with coffee as well, or fizzy water can be a great option. I love fizzy water, especially
the non sugared kind like a SodaStream. Artificial sweeteners taste great,
but they’re not the answer. Even though they’re low calorie,
they can stimulate your brain to be even more hungry
and it can make you crazy, especially late at night
and make you gorge on other food. It’s almost like a chain reaction. I know this happens to me. Eliminating sugar can change
taste perceptions, making real food taste better, and reducing cravings
for sugary type foods. After 30 days without sugar,
you will definitely see improvements in your blood sugar levels,
your cravings, your hemoglobin A1 C,
which is your average blood sugar rate. And this is something I see a lot with
my diabetes, is that sugar actually binds to your tendons, your ligaments,
your arteries and damages it. So we measure the actual glycosylation
reaction. It lowers our triglycerides,
our cholesterol and more. In fact,
there’s a new groundbreaking study, and I’m going to do a whole video
about this, but the number one thing linked to your body’s cholesterol
now is your body mass index in your build. It’s not how much cholesterol
you eat in the diet. So they actually showed that people that eat eggs, for example, butter
thin, have better cholesterol on average than someone who doesn’t eat eggs
and is overweight in the first place. Cutting sugar out
definitely reduces type two diabetes, fatty liver, heart disease, stroke,
dementia, and improved immune function. The lower metabolic syndrome,
less insulin resistance. And it makes us get the flu less. It works so well. I’m going to go over my top
15 foods to quit sugar in 30 days. So my wife is a dietitian
and I see patients all the time for peripheral neuropathy,
diabetes, everything I mentioned. So this really hits close to home to me. I make sure to talk about all this stuff
with patients because the future of medicine is
preventing these problems, not reacting. If the health care system is to have
a chance, it has to get ahead of stuff, not react to it.
So this is my top 15 list. Tell me if it sucks. Tell me if it’s good. Tell me if I’m missing anything. Amazing that I should add to my diet. Number 15 Blue Spirulina. This is a least practical due
to its strong taste. And it’s a powder. It’s
not going to make the bulk of your meal. It’s something you can add. It’s high in protein,
high in B vitamins, copper and iron. It has almost no sugar. It’s more of a supplement
and you can add it to smoothies. Vegans use this thing.
That’s why I included it. I want to be fair to carnivore and vegan. At the same time, I personally like to add
protein powder as well. Every day I do like 30 to 60
grams of protein isolate. And in fact,
that’s going to be my secret one. Protein
isolate. I’ll talk about that at the end. Number 14, Chia Seeds. Chia seeds are amazing.
They are sugar free. They’re rich in Omega three fatty acids. I love omega three fatty acids. Great in fiber, high in protein,
with no added sugar. You can add it to pudding smoothies. I make a shake for my kids every day. I had this kind of stuff for them.
They love it. lot of these foods
contain omega three fatty acids. You could supplement these, but a lot of these foods
that I’m going to talk about provide it. Now, the beauty is this raises body and f
it makes you more disciplined. It makes your brain work better
and makes you resist sugar even more. And this helps with muscle strength
arteries your heart. Number 13 Flax seeds. Flax seeds are very practical, similar to chia seeds,
but with a nut of your flavor. High in omega three fatty acids, the fiber
protein, they are devoid of sugar. You can add them to all your foods
so if you’re eating cereals, yogurts or baked goods. So a great combo. I’ll talk about like Greek yogurt
with this makes a phenomenal meal. Number 12, Tempeh. This was included
for vegans and vegetarians, but it’s moderately practical. I don’t really eat a ton of tempeh,
but I included it on here because it’s very popular. It’s high in protein, prebiotics, vitamins
and minerals and it’s low in sugar. It’s a great option as a meat substitute. Quinoa, Number 11. It’s fairly practical and versatile. Here’s how we use it at our family. Instead of like loading up with noodles
or like white pastas, you can add quinoa. This is high in protein,
fiber, B vitamins, minerals. It’s low in sugar using it as a substitute
for rice and pasta. One thing that you guys should check out,
if you go to like Aldi, for example, the grocery store,
they do a lot of replacement pastas, noodles, that kind of thing made
from like bean or made from like lentils. This is crazy rather than sugar. It’s got a ton of protein in it,
but it is a little bit more expensive. But I think it’s worth it
when it’s available. It’s more of a specialty item. If I can get you the viewers
buying more of this specialty stuff that we eat because it’s delicious,
the price will probably come down. Number ten, Greek yogurt, Very practical,
lots of diverse uses. This is a staple for me and my kids. My kids love eating yogurt for the kids. I got to add
a little bit of the flavoring to it, but it has protein, calcium, probiotics,
usually low in sugar. Unless you add a lot of the flavoring, we add a little bit,
maybe some honey, for example. Otherwise they won’t eat it. This is great for breakfast foods, snacks. I buy reusable pouches and my toddlers,
they eat it while they’re hanging out at night. Otherwise they wake up
in the middle of the night. If you’re a parent,
tell me if that trick works for you. I love the reusable pouches
and I put Greek yogurt in it. But number nine, almonds. Highly practical, very versatile. It’s healthy fats, proteins, vitamin
E, magnesium, a very low sugar. That’s actually my number one. I did a countdown of the top nine nuts
and the three to avoid almonds are number one great for diabetes. You just got to be careful
if you bring a whole bag in front of the TV while you’re watching
Netflix I was eating some almonds. You probably eat too much at that point since my wife’s in the end
stages of pregnancy. I’m glad to do that to support her Number
eight avocado. This is unbelievable.
This should probably be higher on the list,
but there’s some other good ones. Highly practical, highly popular. Depending on the grocery store. You can get them for pretty cheap. This has healthy fats. It’s got fiber. I put it in smoothies. This is amazing. Has potassium, which works
great on your blood pressure. If you have high blood pressure
a ton of vitamins, low sugar, it does have some carbs,
but most of those carbs are fiber that actually just clean you out. It’s great in salads,
sandwiches, guacamole. I make dips with it
and I could dip stuff in it. It fills you up more than the chips. Number seven, broccoli. I love broccoli. This is something that you can add
as a base. So rather than quinoa or even pasta,
like if I’m making meat or something, I actually just steam a ton of broccoli
and you put it on top. And that’s kind of like your base,
very practical, very widely used high in fiber, vitamin C, K iron, potassium, AB Almost absent
in any type of real sugar. It’s steamed, roasted. You can add it to stir fries,
any type of dinner or lunch. You can add it as the base. And on that, no cauliflower. This is crazy. But a plant biologist told me recently
cauliflower did not exist. About 120 years ago. Somebody actually made it broccoli with like a white flour,
and it created cauliflower. So it’s very practical, very versatile. The nutrition is vitamin C, K, B6, fiber is very low in sugar. It’s used as a rice substitute. You can add it as a base
for stir fries for foods. Very practical. Number five, spinach. I used to wrestle in high school
and college. I actually wrestled against an Olympic
gold medalist. You know, that’s why
I kept getting knocked out spinach. What I would do when I had to cut weight,
I would grab handfuls of spinach stuff it in my mouth, and it would make me fall
and I would not want to eat dinner. It’s hard to resist the snack for me,
but it’s easy to pre stuff yourself. With spinach, it’s extremely practical,
versatile of vitamins, A, C, K iron, calcium, low sugar. It’s great for salads, cooked dishes. You can add it as a base when you put
meats or other fillers on there. Number four bell peppers. These are unbelievable. You wouldn’t think that
this would be a major one, but they’re just so loaded with vitamin C,
antioxidants. There’s actually more vitamin C in our red
and orange bell pepper than in oranges. Crazy. It’s used
as a raw snack, cooked in dishes. Or you can add it to everything
breakfast, foods, any type of meal. You could put it on. Pizza’s
number three. Kale. This is very practical, very popular. I personally don’t like kale,
but a ton of people eat it. I know a ton of people where it’s
a regular staple for them, all loaded with vitamins, A, C, K, calcium,
antioxidants, low sugar. It’s great. Just like spinach. If you kale that you won’t want to eat anything else,
you’ll have lost your appetite. Kale can essentially be a cheat code. You can stuff this in your mouth
ahead of time. And the fiber and the bulk of it
essentially makes you fall. Now, there’s some complaints
about like oxalate and things like that. I have a video
that goes in-depth for that. You only really have to worry
if you have kidney stones for most people. And I go into the studies on that. be careful of vitamin
K and blood thinners as well. There’s a ton of vitamin K in kale. Number two, carnivore diet. The chicken breasts, the beef, the pork. This is highly practical
and wildly consumed. Inevitably in these videos,
the plant based diet and the carnivore diet usually get in a fight. In the comments, some of them attack me. But that’s not the goal here. We can all get along
and we can work together. We have to look at the science
and see what’s healthy and what’s not healthy,
and not for political reasons. There is a lot of debate about the ethics, about the politics,
but it usually comes down to that. And there’s too many variables. But think about it like this. India has a very high percentage
of vegans and vegetarians, and they have some of the highest heart
attack and vascular risks. Now, I know there’s other factors,
but on the other hand, Hong Kong, they statistically eat
the most meat out of everybody and they have the longest lifespan
in the world. There’s more details to that for sure. It could be argued,
but studies are overwhelmingly showing that meat is healthier
and healthier for you. One thing that I really want to touch on
is Dr. Sean Baker and the Carnivore Diet. He wrote the Carnivore diet book, and
this guy eats nothing but meat and eggs. He eats like ten, 12 eggs
every single day. And look at how great of a shape he’s in. He has numerous world records
in cardiovascular events like rowing. And what happens is the countries
like Hong Kong, they eat more meat than anybody else, are actually number one
in the world in terms of lifespan. Now, I’m
not saying that’s the only factor, but you have to look at India, for example, which admittedly
is a poor country on average, but they have a much higher percentage
of vegetable eating and they have an extremely high level
of cardiovascular issues. If you look at the countries and Google
this right now, if you don’t believe me, but the countries that eat the most meat generally
have the longest lifespans in the world. Something very interesting to consider. I came from a communist country and
my grandparents were telling me a story that when the government took over
and basically restricted food rations, they promoted
that meat was not actually good for you. I remember my grandma telling me
the soldiers kept eating nothing but meat while telling the people
that something to think about. Tell me the comments or nay on that
Very high level. Meat analysis recently
showed that saturated fats from meat
did not actually raise LDL cholesterol. And I’ll do a full video on that. What really determine
it is if you’re obese in the first place, your LDL is going to be higher. But then people who ate meat
did not have higher LDL on average. Everybody’s a little bit different. But something to think about,
meats are high in protein, low in fat, no sugar, very versatile, very filling. And number one,
bum, bum, bum, bum, bum, bum. This is my number one
egg’s extremely practical. It was high cost for a little bit,
but the cost has since come down. At least in my area. I buy organic eggs from a farmer down
the road. It’s a lot cheaper. Those are shown to be higher in omega
threes and a lot of other benefits. Extremely practical. They’re a dietary staple, high in protein,
high in B vitamins. The yolk is good, the egg whites are good. So the big secret is this
There is no clear consensus that eggs
raise your cholesterol historically because there’s cholesterol in the egg
yolk. People thought you’d have high cholesterol
in the blood. That’s kind of been disproven
when you cancel out the cholesterol, you have to look at all
the vitamins, your B vitamins, your omega
three fatty acids, your vitamin K2. This is one of the best
and most practical sources of vitamin K2. And this can be something that’s
very heart healthy and artery healthy. Look at all these vitamins. A cardiologist
once strongly told me this is the single most reliable and proven multivitamin. When you take the store bought vitamins,
you don’t know what’s in there. But with an egg, you know what’s in there. it might be the opposite. The egg might actually even be heart
healthy. And eggs are only about 70 calories each. At nighttime, when I get a sugar craving,
I will just eat a couple hard boiled eggs. I always feel full guarantee
for about 140 calories. That’s less than like one cookie
in most cases. That is my secret cheat code
that I use personally. Studies are very successful
in reversing type two diabetes In the vast majority of people who take their diet
seriously, exercise, eat a lot of protein,
avoid a lot of processed foods, get good sleep
at least 7 hours if possible. Cardio strength training and strength
training is pretty much the number one
in almost all studies. It’s the most reliable thing. put all your hope in weight
loss medications. The results are not as good
as being claimed. And at the same time,
when have drugs ever been the long term answer for anything
but that’s my top 15 list. I got to ask you guys a favor. You viewers are so amazing
and I’m so humbled every day. I know I’m going to get some thumbs down
from some vegans for including carnivore foods at the top.
And I get it. I am completely open to it. If you can show me some studies,
I will make videos counteracting this, to be fair. But tell me what works. What’s a good thing that you use?
What don’t you use? I love hearing your feedback
and I want to know what you guys use. It means so much to me and I’m
so thankful for you as an audience. Thank you. Make sure to share this with your friends
and good luck in cutting down on sugar and.

🦶We review how to reverse type 2 Diabetes Mellitus, diabetic neuropathy, stop type 2 diabetes, how to prevent diabetes, best diabetic snacks, the best pre diabetes diet.🦶

Chapters:
0:00 The best type 2 diabetes diet
0:16 Diabetes, Obesity & High Blood Sugar
1:59 Shorter Lifespan
2:45 High Fructose Corn Syrup & Added Sugar
4:18 Can Diabetes Be Reversed?
6:15 Ozempic diabetes weight loss drug
6:30 How to stop sugar cravings
7:12 Exercise & Brain derived Neurotrophic Factor
8:18 Protein & Fiber Intake
8:56 Sleep
9:22 Hydration
9:49 Artificial sweeteners
10:16 Quit Sugar for 30 days
11:18 Top 15 Sugar free foods
11:54 Blue Spirulina
12:29 Chia Seeds
12:49 Omega 3 fatty acids
13:09 Chia Seeds
13:34 Tempeh
13:51 Quinoa
14:40 Greek Yogurt
15:17 Nuts & Almonds
15:48 Avocado
16:25 Broccoli
16:57 Cauliflower
17:26 Spinach
18:00 Red bell peppers
18:22 Kale
19:09 Carnivore Diet
20:14 Dr. Shawn Baker MD
21:07 Meat & politics
21:58 #1 Secret Food

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DISCLAIMER:
Dr. Tomasz Biernacki received his Doctor of Podiatric Medicine degree from Kent State College of Podiatric Medicine in 2013; he completed his Surgical Reconstructive Foot Surgery & Podiatric Medicine Residency in 2017; he completed 2x traveling Fellowships in Diabetic Surgery, Skin Grafting & Nerve Surgery. He is double board certified in Podiatric Medicine and Foot & Ankle Surgery. Dr. Biernacki is a licensed podiatrist & surgeon in Michigan. This video should not be used to self-diagnose and is not a substitute for a medical exam, cure, treatment, diagnosis, prescription, or recommendation. It does not create a doctor-patient relationship between Dr. Biernacki and you. It would be best to not change your health regimen or diet before consulting a physician and obtaining a medical exam & diagnosis. Always seek the advice of a physician or other qualified health provider with any questions regarding a medical condition.