Carbohydrate-Restricted Diet to Prevent or Reverse Diabetes

New Year 2017

I wish for all my readers a Happy New Year, and it is my prayer that we will re-focus on a number of issues as we continue the struggle to change our lifestyles in order to control and possibly reverse diabetes. To my readers who are not diabetic, please do all you possibly can in 2017 and beyond to ensure that you remain in good health.

It is rather simple to do – eat whole foods, and live a more active lifestyle. With that said, I would like to share with you the results of a research which concluded that a carbohydrate restricted diet is perfect to prevent or reverse diabetes.

Restricting Carbohydrate

This research was done at the University of Alabama (Birmingham) by Barbara Gower (Ph. D.). This professor of Nutrition looked at what made up our diet and the disease risks associated with this dietary composition. She came to the conclusion that diabetes can be prevented and also reversed if we stick to a carbohydrate-restricted diet.¹

It was interesting to see it said once again that diabetes does not need medication for a lot of the cases, as food alone was many times enough to prevent and treat diabetes. At the clinic at the above-mentioned university, a number of patients were able to stop taking medication for diabetes when they reduced the amount of carbohydrate they consumed.

According to the report made, patients were excited to be off insulin and to use diet alone to manage their diabetes. A complaint was made that they were not told this before and so they wondered why this information was withheld.

A Reservoir of Information

I would like to pause here to speak with my readers on this point. Please remember that we have a responsibility to ourselves to research and be more informed when we go to see our medical team.

The Internet is a reservoir of unfiltered information, but with careful research and sifting, we can be informed and make better choices. I am encouraging you to make this a habit for 2017 and beyond.

Relying on what one or two people say about your health can be a risky thing. Listen to your doctor, but, do the research with an open mind. Ask your doctor questions based on your research, then you make your informed decisions.

No Carbs, No Medication

Professor Gower went as far to say that “if the patient does not eat carbs, they do not have to use medication.” ¹ Professor Gower blames the sugar and processed starches for diabetes and she is of the view that we need to tell people to stop eating sugar and processed starches.

It was for me heart-warming when she mentioned that diabetes, like a number of other illnesses is a preventable, lifestyle illness. Read this statement she made, “Carbohydrates are not essential nutrients for the human body, and with proper instruction, patients can adjust their diets to minimize them.”¹

Ok, quite a mouthful here, but familiar news. Why then are we not getting it? I would like to take a more detailed look at what we should be eating in order to reverse and to prevent diabetes.

My Journey

I was fortunate to have improved blood glucose readings even though I still ate some bread, rice, crackers, and pasta. But, I noticed recently that it became more difficult for me to further lower my blood glucose and so I knew that a radical change was inevitable.

Yes, I do have a burning desire to eliminate diabetes and be free of this monster in my life and so I am aiming for a “perfect score.” Yes, I am expecting to have a fasting figure between 4 to 6 mmol/l (70 to 100 mg/dl). Two hours after a meal should be less than 7.8 mmol/l or less than 140 mg/dl, dependent on the glucometer machine you are using.

I have done the self-experiment and I know that I cannot achieve this if I continue to eat bread, brown rice, and the occasional pasta. This is not easy for me to say, but I do hate taking the medication and I will stop completely in this year.

Yes, I take less now, but I need to be free of Metformin and Reclide. Yes, I made the commitment to avoid bread, crackers, rice, and pasta in an attempt to be completely off my meds. I am still eating fruits, but, I consume more vegetable than fruits now.

And, the Foods Are

It is early time yet. This report was published on December 30th, 2016 and I only then started my self-experiment, but, I am excited! Please see below for what I am eating in the experiment:

  • VegetablesSteamed vegetables
    • Cabbage
    • Pak Choy
    • Callaloo
    • Carrot (limited)
    • Lettuce
    • Cucumber
    • Broccoli
    • Cauliflower
    • Cho Cho
  • Meat (3 oz.)/Protein
    • Chicken
    • Chicken Breast
    • Fish
    • Turkey
    • Beef
    • Pork
    • Lamb
    • Bacon
    • Eggs
    • Cheese
  • Hot Beverage (No sugar or sweetener)
    • Coffee
    • Green tea
    • Mango leaf tea
    • Soursop leaf tea
    • Cinnamon and coffee
    • Lime and ginger
  • Fats
    • Olive oil
    • Coconut oil
    • Avocado
    • Nuts
  • Fruits (limited amount for now)
    • Apples
    • Oranges
    • Cherries
    • Strawberries

Preliminary Results

I delayed publishing this article so that I could give some feedback. Three days into eating this way (restrictive carbohydrate) and my blood glucose is now back in the 7 to 7.4 (126 to 133.2). Remember I admitted that recently I had a slight rise (7.7 to 8.8/ 138.6 to 158.4) and I was finding it difficult to return to 6 to 7 (108 to 126) blood glucose range. Of course, I am now aiming for a perfect score.

Is it possible that my slight increase in blood glucose was as a result of my consuming carbohydrate from brown rice, whole wheat pasta, and crackers? Yes, I limited the amount of these, but, was it still too much? I also had the flu for over two weeks, was this contributing to the slight increase as well?

I am not a medical doctor, so I don’t have all the answers, but, I am determined to be diabetic-free. I am prepared to do whatever it takes to be healthy again. Hey, I am also convinced that even though our doctors are more knowledgeable in this area as well, they too do not have all the answers.

Effective health care will never be a one size fits all, and so I am totally convinced that the best way for me to achieve being diabetic-free is to read a lot about the varying research findings, self-experiment, talk with my doctor/s and most importantly, listen to my body.


In concluding, let me remind you that I made a decision to stay away from most forms of sugar and refined carbohydrates. I eat meat, poultry, fish, green leafy vegetables, non-starchy vegetables, cheese, eggs, nuts, and some seeds.

Thus far I am seeing a reduction in my blood glucose numbers and I have absolutely no issues “going” in the bathroom. Please return for future updates.

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Act Now!!!

Let us commit to being diabetic-free for 2017 and beyond.


Happy New Year Banner for 2017

Please see below for glucometer kits. Remember that checking your blood glucose is important in order to be informed about the effect of the foods you are eating so that your doctor can adjust your medication as needed. Check out the kits below.


  1. “Diabetes Can Be Prevented and Reversed with Carbohydrate-Restricted Diet, Says UAB Expert.”, 30 Dec. 2016. Web. 01 Jan. 2017.



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  1. // Reply

    Hi Josephine, I am surprised as why such valuable information was withheld from us? It could only mean that someone doesn’t want us to know about such important information. However, thankfully we have people like you who can do the job right. People can now use this information to prevent and reverse their disease.

    Thank you Josephine. I loved reading your post and was very informative. Please keep up the good work to enlighten others.

    1. // Reply

      Thanks Jed, but, I do believe the information has been around for some time now. Thanks to Cyber world, it is easier to access this kind of information now. Please forward the website URL to friends and family members so that we can help our loved ones to be diabetic-free. All the best Jed.

  2. // Reply

    Thanks for this very handy post about your diet and diabetes. My father found out a good few years ago that he has diabetes II. Fortunately he does not have to take insulin but he did have to make a major lifestyle change and with my mom’s help he managed to do this.

    He now manages his diabetes through medication and a good diet and exercise.

    It is incredible to see how one’s lifestyle can affect your health so much.

    Thank you for a great post, I think everyone should start following a diabetic diet. You never know if you have a genetic predisposition towards diabetes or not, besides eating this way is just better for you!

    1. // Reply

      Lynne, it is wonderful to hear that your dad is controlling his diabetes with medication and lifestyle. Yes, it is amazing to see how food affects our bodies and I agree with you that we should all eat to prevent diabetes and a number of illnesses. Interestingly, this way of eating will also keep at bay other illnesses such as high blood pressure and high cholesterol, two common annoyances of a “modern society.” Cheers.

  3. // Reply

    I think it is safe to say that we only need carb when we need the energy boost. We still need carb in our life especially if we are active. Is there anyway to measure how much carb we eat per day ?

    1. // Reply

      Yes, I agree that we still need some carbs, especially those who are active. However, I also believe that paying attention to how much carbs we eat and limiting the amount of carbs will help diabetics to push closer to the normal range and could even reverse diabetes. Following this we can re-introduce a little of the good carbs. I check the carb content on labels and I also use google and a measuring cup. All the best for 2017 and beyond.

  4. // Reply

    I think it’s important to distinguish between type 1 and type 2 diabetes. I am not sure if Dr. Gower is referring to the prevention and reversal of type 1 diabetes but I would definitely agree that changing our diet by restricting “bad” carbs will help to prevent and can help to reverse type 2 diabetes.

    I have seen this for myself as I am pre-diabetic and when I changed my lifestlye and eating habits I saw a drastic lowering of my blood glucose level. It’s a tough battle each day to stay on course, sometimes I cheat and cave in but if you are determined it can be done!

    1. // Reply

      I think the reference was to type 2. Yes, restricting carbs is a definite plus. I am seeing the difference. I am however not sure about staying away from carbs such as sweet potatoes. I will for awhile to get the readings in the normal range, but I will re-introduce in smaller quantities.

      Yes, Dinh, it is a tough battle and a daily one. Some days I struggle, but, I brush off the dust and go again. It’s good to hear that you are doing the same. I pray you will have continued success as we continue to fight this monster as a team.

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