How to Heal Type 2 Diabetes Naturally

R O T I
P o w e r P o i n t P o w e r P o i n t

HowToHeal
DiabetesType2
Naturally

How to Heal Diabetes 2 Naturally
This is a work of nonfiction
All rights reserved. No part of this book may
be reproduced, scanned, transmitted, or
distributed in any form or by any means
without permission.
Copyright © 2015 Jesper Baekgaard
Sorensen
Published by Jesper Baekgaard Sorensen
ISBN-13:9781515278986
ISBN-10:1515278980
3

Disclaimer
No part of this book may be reproduced in any form or by any means, including printing, scanning, photocopying, or
otherwise without the prior written permission of the copyright holder.
The subject discussed in this book is from the author’s own experience and understanding. He does not represent that
the content in this book is accurate due to the changing nature of the subject.
The author assumes no responsibility for any errors, omissions, or contrary interpretation of the subject matter
presented in this book.
Please note that any guidelines or advice given herein are not a substitute for medical advice. Your decision to use some
or all of the information given in this book is at your own risk. The author is not responsible for any harm that may
result by following the advice given in this book.
If you are taking medication or have doubts about following the advice given here, consult your doctor.
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Tableof Contents
S.No. Topic Page No.
1 Diabetes statistics worldwide 16
2 Understand the disease. What is Diabetes Type 2? 17
3 Symptoms of Diabetes 20
4 Preventing Diabetes 21
5 Emotions and stress 22
6 How to eliminate food cravings 23
7 Getting the right nutrition – changing your lifestyle 25
8 Liver cleansing 30
9 Exercise 31
10 Calorie counting and planning 32
11 Bring glucose levels down to the normal range 34
12 Testing blood glucose levels and journaling 43
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13 Avoid processed foods and fats 45
14 Anti-inflammatory and alkaline foods 48
15 Directions for a healthy diet 50
16 Foods that are great for diabetics 57
17 The glycemic index 59
18 Meal Recipes 64
19 Resources 80
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IntroductionHave you just been diagnosed with Type 2 Diabetes?
Or you have had it for a while, and want to do
something about it?. Congratulations! You have
come to the right place.
This book will teach you how to reverse and cure
your Type 2 Diabetes through natural foods and
exercise. The process is simple. First you reverse it
by bringing your blood glucose levels down to the
normal range (5.5 mmol/l, 100 mg/dl) through a
lifestyle change consisting of a healthy diet and
exercise. This can take anywhere from 14 days to a
month or longer depending on how severe your
Diabetes has spread in your body. Second, you cure
it by consistently following a healthy diet plan
(chapter 15) including anti-inflammatory and
alkaline foods (chapter 14), liver cleansings
(chapter 8) and getting daily exercise (chapter 9).
This process can take anywhere from three
months to a year or longer, depending on how
severe your Diabetes is. Remember, it took some
time for your body to get the disease, so it
might also take a while for your body to get rid
of it again. It is possible!
I have experienced a temporary cure in the
healing of my own Diabetes, and I hope my
story can be of some inspiration and help.
Perhaps you have had a similar experience.
I was diagnosed in 2007. My blood sugar levels
were 16.3 mmol/l [293 mg/dl]. This was much
too high.
The doctors told me that since I have Type 2
Diabetes my blood sugar wasn’t able to come
down to the normal range. I was basically told
between the lines that it wasn’t curable. 8

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I had the choice between taking pills or keeping my blood glucose levels under 7.0 mmol/l (120 mg/dl) through
diet. I choose the latter option, avoiding carbs such as potatoes, white rice, pasta, and the like, and instead eating
more vegetables and meat as they wouldn’t raise my blood sugar so high.
I did that for the next five years (from 2007 to 2012). But by the end of 2012 I was no longer able to keep my
blood glucose levels down. They rose up to 8 (144 mg/dl), 9 (162 mg/dl) and even 10 (180 mg/dl) mmol/l, and I
was basically just eating healthy foods.
Now, looking back, I can see that I probably ate too much, and also my indulgence in the occasional piece of cake,
which the doctors told me I could have, became more frequent as time went by.
I was experiencing panic attacks and anxiety, absolutely horrible sensations I wouldn’t wish on anybody. I was
desperate for a solution, so I began surfing the internet searching for remedies to cure my Diabetes.
I came across an ad about a spice that would be beneficial in curing Diabetes. The spice was cinnamon, and
behind the ad was a program for how to reverse Diabetes. immediately tried some cinnamon on a teaspoon with
some water, and it did seem that my blood glucose went down a bit. I then bought the program and started using
it.
The program was basically a low carb diet and exercise program, in which you eat very few carbs the first month
(20 grams per day to be exact), then add more carbs afterwards. I don’t exactly remember what happened but I
soon stopped as I realized it wasn‘t working for me. 9

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I went back to the internet and came across another cure. This program was
about eating healthy and balanced foods as well as getting exercise. It worked, I
managed to reverse my Diabetes with this program but not fully cure it.
This program cured my Diabetes to some degree, because after I finished the
suggested meal plan, and tested whether my body was able to metabolize regular
foods again, I stopped the program because my body was able to metabolize the
foods I couldn’t eat before. To my delight I thought I was cured and slowly,
unconsciously, I came more and more away from the program and I ate more or
less regularly again. My blood glucose levels were fine for some time, until I
realized that they had stabilized at around 6.3 mmol/l [113 mg/dl]. They didn’t
go higher.
So the program, did help me to some degree, and I am sure if I had only stayed
with it, it would have cured me entirely.
Since my glucose levels came up to 6.3 mmol/l [113 mg/dl], I again wanted to
bring them down to the normal range. Instead of going back to the cure I had just
followed I again looked on the internet for an alternative option. I guess it is hard
to start something up twice, and I was curious to see other options. I am glad I
did because I came across a third reverse and cure-your-Diabetes plan.
It was a 28 day program that didn’t focus on the glucose as such, but on the
liver for optimal glucose levels through daily liver cleansings.
This program also worked, and my blood sugar levels returned to the normal
range (5.5 mmol/l) [99 mg/dl] and stayed there for a month after finishing the
program. So I thought I was fully cured, and basically just kept on a natural
healthy diet as the program suggested, of course being aware of not overdoing
fast carbs like bread and the like. But eventually my blood glucose levels
started to rise again. Perhaps this occurred because I slowly stopped doing the
liver cleansings, which I had done once a week after finishing the program.
My attention now focused on the liver. To this end, I sought information on the
internet to aid my understanding and to beat this disease.
First I came across a book that informed me that Type 2 Diabetes is actually a
state of chronic inflammation in the body, this made sense to me, because I had
earlier read that, in Insulin Resistance, the cells in the body are clogged with
bad fats and, therefore, cannot receive the Insulin.
It quickly became clear to me that Diabetes Type 2 is actually a state of chronic
inflammation that has caused the Insulin Resistance. Later, I also discovered
that Insulin Resistance is caused by too much Insulin being released by the
pancreas. 10

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The picture is this: Diabetics have food cravings, which cause overeating, which
causes inflammation in the body due to poor nutrition, and Insulin Resistance
because of too much Insulin being released by the pancreas, or if you are on
medication, by Insulin injections. This is the root cause of Type 2 Diabetes.
Since I was interested in the liver, I wanted to find out what impact inflammation
has on the liver.
That brought me to a lecture on the internet by a doctor, who explained the role
of the liver and the pancreas in Diabetes. The liver and the pancreas are in a
reciprocal relationship. The liver puts glycogen (glucose) into the bloodstream
when needed, and the pancreas takes glucose out of the bloodstream and uses it
in the body.
I realized that, because the cells are Insulin resistant, the liver doesn’t work
optimally. Therefore it cannot metabolize the foods optimally, which results in
high blood sugar. Therefore it makes sense to focus on the liver as well as on the
Insulin Resistance in healing Type 2 Diabetes.
Optimizing the liver helps the metabolic system to metabolize the foods
optimally, and will lower your blood glucose levels. The liver’s capacity compared
with the pancreas to regulate blood sugar is 100 to 1.
Essentially, you want to be aware of both curing the Insulin Resistance, and
cleansing the liver and cells. Eating right, eating healthfully, will prevent too
much Insulin being released in the body, which causes more Insulin
Resistance, and eradicates the inflammation in the body.
I also learned another extremely important thing. In order to eliminate food
cravings which cause high amounts of Insulin released in the body leading
to both Insulin Resistance, and inflammation, the body needs the right
amount of potassium. Without this the pancreas cannot store the excess
glucose in the blood and instead turns it into fat. This malnutrition causes
the diabetic to crave foods and sweets instead, as the blood glucose is being
pulled out of the blood stream, resulting in low blood sugar.
This knowledge was the missing link in the healing of my own Diabetes, and
applying it has caused my blood glucose levels to be stable at the optimal
level between 4.7 and 5.5 mmol/l (85 and 99 mg/dl).
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In my healing journey I have had amazing HbA1c tests measured on average at 5.3
mmol/l (95 mg/dl) over the last three years. That was before I found the last
solution which now has cured me. On paper, there is no trace of Type 2 Diabetes
in my body.
This book is an easy-to-follow program for the reversal and cure of Type 2
Diabetes. It contains the steps and knowledge I myself have learned and taken in
order to reverse and cure my own Type 2 Diabetes.
It has two stages and seven steps, and focuses on health and balance. The
first stage is the reversal, bringing your blood glucose levels down to the
normal range. The second stage is continuously eating a healthy diet and
incorporating exercise (included in both steps).
This focus on health and balance means you don’t have to exclude anything
from your diet completely. You basically can eat anything just in moderation.
The 7 steps are:
1. work with your doctor
2. bring your blood sugar down to the normal range (page viii)
3. daily liver cleansings (chapter 8)
4. exercise (chapter 9)
5. blood glucose testing (chapter 12)
6. journaling (chapter 12)
7. healthy diet including anti-inflammatory- and alkaline foods.
It is important to work with your doctor. Any changes to your diet should be
communicated to your doctor. Simply inform your doctor that you wish to
lower your blood glucose levels to the normal range through diet and slowly
get off your medications if you take any. Show him this cure if needed.
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Beautiful slide
Also have a quarterly HbA1c, hemoglobin test. This test will measure the content of sugar in your blood and
should be a mirror of your own test results using your own glucose measuring instrument. You should get a
verification of your own tests. If it does not mirror your own results, have professional help to show you how
to do your own measuring.
Also, tell a friend that you are participating in this diet or join a support group. Any support you can have is
important. Lowering your blood sugar levels has an impact on how you think and feel, so it is wise to have
people with whom you can share with.
Next it is important to bring your blood glucose down to the normal range (5.5 mmol/l, the same as 100
mg/dl). You can easily do this with the right kinds of foods and exercise. I will describe specific kinds of
foods to eat. Depending on your diabetic state, and how high your blood glucose levels are, I would say that
this is possible within a month.
Then I’ll introduce you to a healthy diet, including anti-inflammatory and alkaline foods, that contain more
variety than the foods specific to getting your blood glucose levels down to the normal range. You can use the
one mentioned here or another one, whatever you prefer. Just make sure that the foods you eat are natural,
anti-inflammatory and alkaline, and that you consume the right amount of potassium daily.
These foods will fight the inflammation in your body, cure your food cravings (which is a big cause of
Diabetes, if not the core reason why you got the disease) as well as lower the use of Insulin in the body, and
cure the Insulin Resistance. 13

You can choose to do liver cleansings as well. The foods
you will be eating are liver cleansing in themselves, but
it makes sense to do additional liver cleansings since
the inflammation, and the Insulin Resistance in your
body, cause your liver and metabolic system not to
function optimally. See chapter 8.
It is important to test your blood glucose levels using a
glucose measuring instrument and record your results
in a journal, so you can track your levels after each
meal. This way you can see if the foods you are eating
are good for you or not.
The last step is exercise. Get some daily exercise. It
doesn’t need to be much. A half-hour walk daily is
good. See chapter 9.
With the above seven steps you should be able to
reverse and cure your Type 2 Diabetes.
14
It is a matter of curing the root of the disease instead of just maintaining the blood glucose levels.
If you opt for maintenance, you still have an underlying illness that hurts your body, which in the
long run would need more and more medications to keep the blood sugar down, and eventually
would lead to possible infections and amputations.
Type 2 Diabetes is Insulin Resistance, caused by poor nutrition and a sedentary lifestyle. The cells
and organs are deprived by the energy they need and start to rot. If not cared for properly and
reversed, it can lead to serious complications, such as infections, amputation, heart disease,
stroke, and early death.

It is a lifestyle disease. It is not difficult to
cure Type 2 Diabetes. The cure, in essence, is
a lifestyle change that includes a dietary
change, getting proper nutrition, exercise and
putting that into practice consistently.
Over a period of time, three months to half a
year or perhaps more you can cure your
Diabetes. I know you can get very far in just
three months.
It does take dedication and your will to cure
it. If you have the will to cure it, you can.
To cure Type 2 Diabetes as fast as possible, it
is important first to have an understanding of
how it works in your body so you can defeat
against it. Then it’s imperative to know which
foods to eat and which foods to avoid to begin
to repair your body.
15

ChapterOne:DiabetesStatisticsWorldwide There are 387 million people in the world
diagnosed with Diabetes. That‘s one out of 12
people worldwide, and the numbers are
increasing. It is estimated that by 2035 there will
be 250 million more people diagnosed with
Diabetes, a total of 592 million people, almost
double the current number.
One out of two people with Diabetes do not know
they have it, and 46 percent are still undiagnosed.
Diabetes is the fifth deadliest disease in the world.
Every seven seconds a person dies from Diabetes.
In 2014 almost five million people died from
Diabetes.
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How it works
The food we eat becomes glucose in the
bloodstream. This fuels our body with energy, and
the energy we don’t need, the excess glucose, is
stored in the muscles.
As glucose enters the bloodstream the pancreas
begins to produce Insulin, a hormone that brings the
glucose from the bloodstream into the cells.
In Type 2 Diabetes, Insulin Resistance, the body’s
cells have become resistant to the Insulin which
cannot bring the glucose into the cells. Thus the
cells and organs don’t receive the energy they need
to function properly.
This is because the body‘s cells are contaminated by
unhealthy fats through poor nutrition that causes
Insulin Resistance, and inflammation in the body.
This hinders the Insulin from bringing the glucose
into the cells and causes the glucose to accumulate
in the bloodstream, resulting in elevated blood sugar
levels.
Diabetes Mellitus is where either the pancreas doesn’t produce Insulin (type 1 Diabetes) or where the Insulin
produced by the pancreas is not able to be used by the cells in the body (Type 2 Diabetes). This is also called
Insulin Resistance. There is also a third type of Diabetes called gestational Diabetes (GDM) which occurs in
women during pregnancy.
When Insulin is not being produced, or not able to be used by the body, it leads to raised blood glucose levels,
called Hyperglycemia, which causes damage to the body and its organs eventually. The condition when blood
glucose levels are too low is called Hypoglycemia. Both conditions are very dangerous. The former can lead to
infections, amputation, stroke, heart attack, or early death and Diabetic Retinopathy or blindness, and the
latter can lead to early death as well when there is not enough glucose in the bloodstream.
ChapterTwo:UnderstandingDiabetes2
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The root of Type 2 Diabetes is the Insulin Resistance.
A Canadian doctor, Dr. Jason Fung, says, that Insulin Resistance is caused by too much Insulin in
the body, which makes the cells Insulin resistant, and that the cure for Type 2 Diabetes is to
lower the Insulin (see reference no. 11). This means one has to eat healthy and moderately. In
effect, one must make a dietary change, that will lower the Insulin, bring the blood sugar under
control, and then stop Insulin injections.
This will hinder too much Insulin being released from the pancreas, or by injections, causing
further Insulin Resistance. In addition, an American doctor, Dr. Eric Berg, says that when Insulin
keeps entering the body, it’s like a telephone that keeps calling the cells, and that the Insulin
receptors in the cells stop picking it up, and thereby become Insulin resistant (see reference
no. 5).
Insulin Resistance becomes a vicious cycle if not treated
properly. If your Insulin level is high you get Insulin
Resistance. As you get Insulin Resistance you get higher
Insulin levels. As you get higher Insulin levels you get
higher resistance, and it goes on and on until treated
properly.
The symptom of Type 2 Diabetes is the high blood sugar.
That is not the disease itself but only a symptom. So to cure
Type 2 Diabetes one needs to address the root, the Insulin
Resistance. If you only focus on managing the symptom, as
is the case in medical treatment today, the disease will
never heal. That is what the Diabetes treatment is today,
only a treatment of the symptom which can never heal
unless the root is treated.
When the body‘s cells become Insulin resistant, the organs
don’t receive the energy they need. Thus the liver, the heart
of the metabolic system, fails to function optimally. This
means the entire metabolic system is not working optimally
and cannot metabolize the food optimally, both resulting in
high blood glucose levels. 18

So Type 2 Diabetes is an Insulin problem (high Insulin causing Insulin
Resistance), and a liver problem as well. The pancreas is working fine
producing Insulin, but the body cannot utilize it as it should because of
the cells’ Insulin Resistance. As a result, the organs don’t get the energy
they need, and the liver isn’t working optimally due to the Insulin
Resistance and the inflammation in the body.
To fix and cure Diabetes 2 one needs to focus on curing the Insulin
Resistance through diet and exercise, and optimize the liver function
through liver cleansings, so it can begin to metabolize optimally again.
The body must maintain a certain level of glucose (5,5 mmol/l, 100
mg/dl) in the bloodstream. If it is higher than 6.7 mmol/l (120 mg/dl)
you have hyperglycemia and if it is below 4.4 mmol/l (80 mg/dl) you
have hypoglycemia.
The liver controls blood sugar when you are not eating by putting sugar
(glucogen) back into the bloodstream when needed. It obtains the sugar
from stored sugar in the muscles and liver. If there is no sugar to be
found, it will transform your fat into sugar and put it in the bloodstream.
The pancreas does the opposite: it takes sugar from the bloodstream and gives
energy to the body. It also stores energy in the muscles. But if there is not
enough potassium in the body it cannot store the sugar, so as the sugar is
pulled out of the bloodstream, the blood sugar levels decrease and the
cravings for sugar and sweets increase. Since the sugar cannot be stored in
the muscles it is stored as fat in your body. Can you see the danger here?.
The excess glucose becomes fat, and at the same time more sugar is added to
the body when it doesn’t need it, it turns into fat. This is why many diabetics
are overweight and have a lot of belly fat.
To avoid these cravings and becoming fat, one must consume potassium,
which is found in vegetables. To get the right amount of potassium, the body
needs seven cups of vegetables daily.
19

There are many symptoms that could indicate you are diabetic :
•Frequent urination
•Excessive thirst
•Increased hunger
•Weight loss
•Tiredness
•Lack of interest and concentration
•A tingling sensation or numbness in the hands or feet
•Blurred vision
•Frequent infections
•Slow-healing wounds
•Vomiting and stomach pain (often mistaken for the flu)
ChapterThree:SymptomsOfDiabetes
If you have any of these symptoms contact your doctor immediately.
20

You can prevent Diabetes or reverse and cure it through a lifestyle change, which
includes :
A balanced and nutritious diet
Weight loss
Physical activity
Reducing Stress
ChapterFour:PreventingDiabetes
The reason you are diabetic is because you may have a predisposition for it in your genes,
and/or poor eating habits and a sedentary lifestyle. The cure is simply to eat healthily, and
become more active.
The most important thing is to focus on health. Don’t focus on weight loss to heal your
Diabetes. Weight loss will happen naturally once you change to a healthy diet and get some
daily exercise. Then the Insulin Resistance and the inflammation will heal, and your blood
sugar will return to the normal range
21

ChapterFive:Emotions andStress
Emotions and stress play a role in Diabetes. When we experience emotional
stress, cortisol levels rise, causing blood sugar to rise. Therefore it is important
to find inner peace, and have good stress management to lower your levels of
chronic inflammation.
One way to do this is to cultivate your inner spirit through meditation and
prayer. Other ways include getting a massage, doing yoga, taking a walk
(walking in the forest is particularly good for diabetics since it promotes
relaxation and rejuvenation), practicing a hobby or listening to your favorite
music. Staying seated after each meal for about 10 minutes while you let it
digest is another way to cultivate peace and calm.
Drink another cup of tea instead of rushing into other things.
Getting a good night’s sleep is important. If you get less than six hours of sleep
you activate compounds that activate inflammation. It is better to get seven to
eight hours of sleep each night.
Any way you can cultivate peace and calm is going to help you reverse and cure
your Diabetes. If you can look at your Diabetes as a friend, who is going to help
you to discover healthy foods and be much healthier and happier in the future,
then you have come a long way. 22

When you crave sugar and sweets - this is the illness
speaking.
The reason you crave sugar and sweets is because
you have a low level of potassium in your body.
Potassium is a mineral needed by the body to store
blood sugar in the muscles. Foods we eat are
transformed into glucose, which gives us energy,
and the excess glucose is stored in the muscles.
When you have a low level of potassium the blood
sugar, which is pulled out of the bloodstream,
cannot be stored in your liver and muscles, and
becomes fat stored in the body.
A big part of Diabetes 2 is food cravings, especially
the sweet tooth phenomenon. These addictions are
important to eliminate in order to heal Diabetes 2.
ChapterSix:EliminateFoodCravings
23
As a consequence, you crave sugar because your
blood sugar levels are going down. This is vitally
important to understand, if not the most important
aspect in healing your Diabetes.
Actually, it is not a sugar craving you have ; your
body craves potassium to function correctly.
When you feel cravings you need potassium, not
sweets. To heal these cravings you need 4.700 mg of
potassium daily: 7 cups of vegetables.
Then your potassium levels will be optimal and your
cravings will vanish. This is essential to understand
in order to heal your Diabetes. Cravings keep the
illness alive.
If and when you are craving sweets, eat some kale or
any other potassium rich vegetable, easy available,
and the craving will vanish. Below is a list of thirteen
foods high in potassium (Mg):

Food Serving Potassium Mg.
Kidney Bean 1 Cup 2500
Avocado 1 Cup 727
Salmon 1 Cup 683
Sweet Potatoes 1 Cup 448
Cauliflower 1 Cup 303
Kale 1 Cup 299
Tomatoes 1 Medium Tomato 292
Broccoli 1 Cup 288
Asparagus 1 Cup 271
Bell Pepper 1 Cup 224
Spinach 1 Cup 167
Cucumber 1 Cup 153
Cabbage 1 Cup 151
PotassiumContent Table
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HORIZONTAL PICTURE
To change your lifestyle and heal your Diabetes 2 you need to know
which foods to avoid and which foods to eat.
Foods to avoid:
All processed foods, including most dairy products. The processing of
food creates bad fats that contaminate your cells.
ChapterSeven:ChangeYourLifestyle
White sugar
Avoid sugar in all its forms; candy, soda, raw sugar, brown sugar, golden sugar
and the like. Avoid all food labels that ends in ose. (like fructose, dextrose and
more).These foods contain hidden sugars. Please note that fructose in its natural
form in fruits is healthy. It is only when processed it becomes unhealthy.
White flour
Avoid white flour, white bread, white rice and cookies (unless they are diabetic
friendly).
25

Red meat
Previous studies have shown that red meat increases heart disease. Recent studies have
shown that on average they don't increase heart disease, although in individual cases it
can. Saturated fats are healthy and nutritious but because they are solid at room
temperature can cause blood clogs if overindulged. Therefore it is well advice to eat red
meat in measures. When eating red meat make sure it is grass fed as it is the most healthy
and nutritious, and avoid meats that are highly processed.
Alcohol
Too much alcohol is not good for anyone as it destroys the liver. But if your Diabetes is
well controlled, a few glasses, like two glasses per. day is ok, and won’t do you any harm.
In fact light drinking may actually be beneficial in stabilizing blood sugar in the short
term - while lowering the risk of heart disease. The key is moderation. Also, one to two
glasses of red wine daily is beneficial in healing chronic inflammation as it contains anti-
inflammatory fighting antioxidants.
Drugs
Note: Too much of the above foods will kill you in the long run.
Exceptions: There are no rules without exceptions. There is some diabetic
friendly candy that can be ok. Just make sure you avoid all artificial
sweeteners like aspartam etc. Go for candy sweetened with stevia. 26

Hidden
Sugar
List
Avoid the following hidden sugars in foods:
•Agave nectar
•Agave syrup
•Brown sugar
•Corn sugar
•Corn sweetener
•Corn syrup
•Fructose
•High fructose corn syrup
•Maltose
•Malt
•Maltrose
•Maple syrup
•Molasses
Also, avoid all labels with long and complex ingredient declarations.
These might also be hidden sugars.
27

Foods to eat:
Eat only natural foods. For milk products use, almond milk, coconut milk or
soymilk. If you have to have dairy products, I recommend cottage cheese
and Greek yogurt.
Vegetables and fruits
Green leafy vegetables such as broccoli, brussels sprouts, spinach, green
beans, asparagus, cucumbers, tomatoes, cauliflower etc. Fruits such as
strawberries, blackberries, blueberries, raspberries. Eat only a small
amount of tropical fruits such as banana, pineapple, and melons as they
contain too much fructose. Only eat berries in your diet after you have
stabilized your blood glucose levels at the normal range. Then only eat one
cup daily after a meal because they are high in fructose. However they are
also very healing and cleansing for your body and liver.
Lean protein
Turkey, chicken, eggs, salmon, lamb, kidney beans, fish and more.
Monounsaturated- and polyunsaturated fats, omega 3 fatty acids
Liquid
Pure mineral water. Green tea, white tea and ginger tea. Use ginger tea in
the first stage of bringing your blood glucose down to the normal range as
it is particularly good in lowering your blood glucose levels. In the second
stage you can use ginger in the smoothies described in chapter 15 if you
want. Use green and white tea in the second stage of curing your Diabetes
since they contain anti-inflammatory fighting flavonoids.
Whole grains
Barley and oats. Barley is one of the healthiest grains and is rich in beta-
glucan, a specific kind of soluble fiber that can lower cholesterol levels.
Hulled barley is preferable over pearl barley because it isn’t as refined.
Oats have a lot of soluble fiber that lowers cholesterol levels and improves
Insulin Resistance. The fiber in oats slows down the digestion of
carbohydrates in your body so your blood glucose levels stay stable.
Note: The above foods enliven you.
28

Since Diabetes Type 2 is a state of chronic inflammation and
Insulin Resistance that hampers the cells, organs, and liver
from functioning optimally, it makes sense to focus on a
healthy diet including anti-inflammatory and alkaline foods
that cleanse the body of inflammation, lower the Insulin
Resistance, and optimize and cleanse the liver.
Also, you will need to test your blood glucose levels daily and keep a
journal. This is very easy and simple, and is an excellent tool for
discovering which foods are good for you and which aren’t. See chapter 12.
Lastly you will need to partake of some gentle exercise, like going for a
half-hour walk daily.
This will help get your Diabetes under control and heal it.
The key is to eat the right carbohydrates, the complex carbohydrates
which have a high fiber content, help digestion and help stabilize the
blood sugar. These have a low GI (glycemic index) value. In case of very
high blood sugar, try to eat the right ones in the right measures.
The simple carbohydrates are the ones to avoid. They have a high GI value as
they contain high amounts of starch and sugar that cause Diabetes if not eaten
in moderation.
Fat is good for the joints and the brain. One just needs the right kind of fat, such
as that found in extra virgin olive oil and the like, because these contain lower
levels of saturated fats, (fats to be eaten in measures) and a high content of
mono- and polyunsaturated fats, which are good for you.
Going on a low calorie diet is also not the answer because it causes deprivation
and intense hunger which leads to food obsessions, the thing we want to
eradicate. Although I have heard that a low calorie diet may cure Type 2
Diabetes, I don’t recommend it because it also can lead to a damaged
metabolism and cause hormonal consequences. Instead I recommend you to
take the safe route of eating healthily, balanced and naturally which this cure
suggest.
It’s not about going on a diet, so there is no deprivation and no following food
obsessions. It’s about a natural dietary change and daily exercise to cure your
Type 2 Diabetes.
29

ChapterEight:LiverCleansings
Do daily liver cleansings (see the liver cleansing recipe below) half an hour before breakfast.
Use them together with the foods described to bring down your blood glucose levels.
When your blood glucose levels reach the normal range (5.5 mmol/l [99 mg/dl]) stop the
liver cleansings and continue the meal directions described in chapter 15.
If your levels starts to rise again higher than 5.7 mmol/l [103 mg/dl] do liver cleansings
again until your levels reach the normal range.
Liver cleansing recipe:
Pour the following ingredients into a cup of luke-warm water :
1 tablespoon fresh pressed lemon juice
1 tablespoon applecider vinegar
1 teaspoon honey
1/8 teaspoon turmeric
1/8 teaspoon cayenne pepper
1/8 teaspoon rosemary
1/8 teaspoon cinnamon
Stir it all nicely together. Drink half an hour before breakfast.
30

COMPANY
REPORT
Exercise is very important in healing your Diabetes. It’s half the
cure. It’s important to be gentle. Gentle exercise lowers inflammation
in the body whereas strenuous exercise promotes it. It’s also good for
both your cardiovascular system and metabolic system, and helps to
lower the glucose in your blood stream and absorbed into the cells.
Walk daily for half an hour. If you sit a lot during the day, stand up
every hour and stretch your arms and legs to get your blood flowing to
your muscles. Another thing that is good is biking. Use a home trainer,
20 to 25 minutes, three to four times a week, or simply go for a bike
ride outdoors.Exercise and a healthy diet is what is needed to reverse
and cure your Type 2 Diabetes.
Muscle training is also good for you. Perhaps invent your own exercises,
or join a gym to train your muscles. There are many ways to get the
gentle exercise you need to heal your Diabetes. Find what works for
you.
ChapterNine:Exercise
31

ChapterTen:CalorieCount&Planning Following this plan means you don’t need to count your carbs.
Instead you need to know how many calories you require daily.
To find this out, go to any of the health websites on the Internet
and use a diet calculator.
You need to know your daily calorie maintenance count (the
amount of calories you need to maintain your weight as it is). If
you are overweight and want to lose weight, subtract 20% from
this count. For example, if your calorie maintenance count is
2500 calories you would subtract 20% from this.
2500 – (20% of 2500) = 2500 – 500 = 2000
2000 calories would then be your daily calorie count.
Using an average percentage to distribute the macronutrients,
the calories would be distributed in the following way :
Carbohydrates : 50 % of 2000 = 1000
Protein : 20 % of 2000 = 400
Fat : 30 % of 2000 = 600
32

To find the amount of grams in each macronutrient group, divide carbohydrates and proteins by 4 as there are 4
calories in each gram of them. Divide fat by 9 as there are 9 calories in each gram of fat.
The total distribution of grams per macronutrient daily is :
Carbohydrates : 1000 divided by 4 = 250 grams
Protein : 400 divided by 4 = 100 grams
Fat : 600 divided by 9 = 64.40 grams
To find out how many grams you need in each meal, divide the amount of meal and snacks daily with the total
number of grams for each macronutrient. For example if you have 4 meals including snacks daily, the total
distribution will be as follows:
Carbohydrates : 250 divided by 4 = 62.5 grams
Protein : 100 divided by 4 = 25 grams
Fat : 64.40 divided by 4 = 16.10 grams
If your snack is half the size of the 3 other meals, then you need 20 grams of carbohydrate, 12.5 grams of protein and
8.5 grams of fat. Use the following calculation to see how many grams the 3 major meals will contain:
Carbohydrates: 40 x 3 + 20 divided by 3 = 46.67 grams
Protein : 25 x 3 + plus 12.5 divided by 3 = 29.17 grams
Fat : 16.10 x 3 + 8.5 divided by 3 = 18.93 grams
Note: Calculation method from the book Death to Diabetes, Reverse Diabetes:
10 Steps & 6 Stages by DeWayne McCulley. 33

ChapterEleven:BringGlucoseDownto Normal As part of a healthy diet including anti-inflammatory
and alkaline foods I recommend that you eat
balanced meals because you want to bring your
body into balance and health.
As a diabetic it is very good to add spices and herbs
to your meals since they contain many antioxidants
that are good in the fight against Diabetes.
Balanced meals means meals that contain all the
major macronutrients such as; carbohydrates,
proteins, liquids, and healthy fats:
•carbohydrates = grains, vegetables, fruit.
•proteins = lean meat, poultry, and fish.
•fats = extra virgin olive oil, coconut oil, and nuts.
•liquids = water, tea, almond milk/soy milk.
34

Next I recommend you go from eating grains to eating vegetables for breakfast. Bright colored
vegetables are super foods for diabetics. This will give you the nutrients you need to eliminate
food cravings, heal Insulin Resistance, and lower your blood glucose levels to the normal
range. See the ”7 Day Meal Plan” page 35. Use this meal plan until your blood glucose levels
are stabilized at the normal range, then move on to the food suggestions in chapter 14. Here
you can experiment with other foods to suit your likings. Just make sure to test your glucose
levels to see whether you can tolerate them or not. See chapter 12.
If you are on medications, you can slowly get off these as your blood glucose levels go down.
Be sure to check your blood glucose levels and keep a journal. As you see improvement in your
blood glucose levels with the medications, slowly remove them by taking less and less
medications until you are free of them. Consult your doctor and work out a plan with him or
her.
In this phase avoid berries, oranges, and bananas. Avoid all tropical fruits as they are very high
in fructose, which will make your blood glucose levels rise. Instead add an apple.
When your blood glucose levels have stabilized at the normal range (5.5 mmol/l [99 mg/dl]),
then move on to the food directions for healthy living with Diabetes in chapter 15.
35

Meal/Day Breakfast Snack Lunch Snack Dinner
Monday Broccoli and egg Apple and nuts Kidney beans and salmon Raw vegetables and
nuts
Chicken salad and bread
Tuesday Brussel Sprouts and
salmon
Raw vegetables and nuts Tomato soup and salad Apple and nuts Broccoli and egg
Wednesday Spinach and egg Apple and nuts Kidney beans and salmon Raw vegetables and
nuts
Tuna salad and bread
Thursday Asparagus and salmon Raw vegetables and nuts Cabbage soup and salad Apple and nuts Lentil soup and salad
Friday Spinach and egg Apple and nuts Chicken salad and bread Raw vegetables and
nuts
Brussel Sprouts /
cauliflower and turkey
Saturday Broccoli and salmon Raw vegetables and nuts Lentil soup and salad Apple and nuts Asparagus and egg
Sunday Cauliflower and egg Apple and nuts Chicken salad and bread Raw vegetables and
nuts
Brussel
Sprouts and salmon
36
7-DayMealPlan

Note : These meals only take about 15 minutes to make.
The above meal plan is only an example. If you like a more
substantial meal for lunch just switch the lunch meals and dinner
meals around as you like. But I would recommend that you keep the
breakfast meals as suggested. It doesn’t matter which day you get
which breakfast meal only that you get them.
For the above lunch and dinner meals, include a piece of bread or
two. It is important that you don’t eat bread in the mornings (only in
this phase) because they contain too many carbs which will raise
your blood sugar too high, besides, you really need the nutrients that
vegetables provide instead.
37

Frozen vegetables are better to use than
fresh vegetables, if they have been laying
around for a while because they loose
their vitamins. Frozen vegetables are
packed with vitamins because they are
frozen immediately after being collected.
A good tip is to shop frozen vegetables in
the weekends so you don’t run out of them
during the week and can’t continue.
Also, if you get tired of soup, and salad,
replace with a sandwich, e.g. tuna
sandwich or egg sandwich instead.
If you follow the “7 Day Meal Plan” as
described, and you get tired, add some
more bread, e.g sandwiches to this meal
plan, preferably as lunch and dinner
meals. If you don’t get enough grains
throughout the day it can make you tired.
3738

Vegetables with either egg, salmon, or turkey:
Serves 1 :
•2 cups fresh or frozen vegetables, steamed
•½ slice bell pepper
•1 onion, in quarters, steamed
•2 garlic cloves
•1 piece of meat or fish, the size of a deck of cards, or 1 fried egg
•Sea salt, freshly ground pepper, dill and /or cayenne pepper
•Extra virgin olive oil.
Preparation:
Put fresh or frozen vegetables in a steaming pan. Add the bell pepper,
onion, and garlic. Steam all lightly together.
Bake the meat or fish in the oven (15-20 min.). Season to taste with sea
salt. Add dill to the fish and cayenne pepper to the meat.
Serving:
Pour 1 tablespoon of extra virgin olive oil over the vegetables. Season to
taste with sea salt, pepper and Tabasco sauce (optional).
Drink 1-2 glasses of filtered water and green tea. In the mornings drink
ginger tea
Recipes
39

Green salad: (Add tuna for a tuna salad, egg for egg salad, chicken for chicken salad,
and fruit for a fruit salad or keep it as a green salad. See individual recipes in chapter
16.)
Serves 1:
In a bowl, add lettuce, cucumber, tomato, sliced bell peppers, onion, celery, everything
you like.
Add your chosen ingredients; egg, tuna, chicken, fruit.
For tuna salad: Put 1 can of tuna in a bowl. Add a chopped onion, chopped cucumber,
pickles (beware, pickles might contain sugar if not homemade) and light mayonnaise.
Mix it all thoroughly together and add to the salad.
For chicken salad: Fry or bake chicken pieces in coconut oil. Add them to your green
salad.
For egg salad: Boil an egg, peel, cool, slice or chop, and add to the green salad.
For fruit salad: Add your chosen fruits (1/2 to 1 cup) to your green salad. Don’t add too
much fruit as it contains a lot of sugar. Eat max. only 1 cup per day.
If you like, add a nice homemade creamy salad dressing. See recipe below.
Avoid manufactured creamy salad dressings because they contain dairy products which
you should avoid due to lactose.
Drink 1 to 2 glasses of water and green tea.
Salad dressing:
•1/2 cup of apple cider vinegar
•1 teaspoon of mustard
•1 teaspoon oregano
•Pinch of sea salt
•Pinch of pepper
•1 chopped onion (optional)
•1 garlic clove (optional)
•1 teaspoon bouillon
•2 tablespoons extra virgin olive oil
Preparation: Put the apple cider vinegar into a bowl with the mustard. Mix
nicely. Add the rest of the ingredients and mix all together.
Snacks: An apple and a handful of almonds or nuts ; walnuts, peanuts, cashew
nuts etc. Walnuts are especially healthy as they contain omega 3 fats. Drink a
glass of water or tea with it.
Ginger tea recipe: 5 centimeters raw ginger, peeled and chopped.
Preparation:
Boil 2 to 3 cups of water in a pan. Put the ginger into the boiling water and boil
for 15 minutes. Ready to serve. 40

•Turmeric is heart protecting and anti-inflammatory. Very good for diabetics.
•Marjoram stops AGE’s (Advanced Glycation End products) from harming your cells.
AGE’s are substances that can play a factor in worsening degenerative diseases like
Diabetes, atherosclerosis, chronic renal failure, and Alzheimer’s disease. Good in
bean, salad and soups.
•Cumin lowers blood sugar and cholesterol.
•Parsley is great against inflammation.
•Ginger lowers blood sugar and is good for weight loss.
•Cardamom is good for weight loss and overall health. It keeps the heart healthy and
is also good for fighting inflammation.
•Cilantro is good for weight loss and overall health.
•Garlic is good for the heart and cancer preventative.
41
•Oregano fights inflammation. Basil lowers blood sugar.
•Thyme contains a lot of phytochemicals that are good against Diabetes.
•Rosemary is good against inflammation and lowers oxidative stress.
•Cayenne and chili pepper are good for the metabolism.
•Cinnamon lowers blood sugar and decreases inflammation. It may aid in
weight loss by lowering cholesterol levels and speeding up the metabolism.
•Black pepper aids in weight loss.
•Herbes de provence contain antioxidants that fight inflammation.
•Peppermint is good against inflammation and heart disease.
•Sage contains antioxidants that fight Diabetes.
•Fennel is good against inflammation.
Spices and Herb: Cure Diabetes with these Spices and Herbs

Vitamins and minerals are very important in healing Type 2 Diabetes.
Therefore I highly recommend a daily vitamin pill. Plus the following vitamins
and mineral supplements:
1. Magnesium: Good for impaired glucose and Insulin metabolism. Also
higher magnesium intake is associated with lower fasting blood glucose levels.
This is a very important mineral for diabetics because it lowers Insulin levels
and blood glucose levels and help cure Insulin Resistance.
Also, studies show that for people without diabetes, it protects them against
Insulin Resistance. If you have magnesium deficiency, chances are you have
elevated blood glucose levels. If you have Insulin Resistance and you are not
getting enough magnesium in your diet chances are you will excrete higher
levels of magnesium in your urine. A low level of magnesium in your body can
lead to a vicious cycle of:
Low magnesium levels
Elevated insulin and glucose levels
42
So it is very important to get a good daily dose of magnesium.
There are different types of magnesium. We recommend magnesium glycinate
because it dissolves well in liquids and provide a high level of absorption.
2. Potassium: A vital mineral that is needed for Type 2 Diabetics to store
excess sugar in the muscles and the liver. Without this mineral in sufficient
abundance (4700 mg. daily = 7 cups of vegetables) the body cannot store the
excess sugar in the muscles and the liver and instead it is stored as fat in the
body. Also, Potassium may help improve insulin sensitivity.
3. Chromium: Great for managing cholesterol levels and is known to enhance
the action and balance of Insulin.
If you have Insulin Resistance chances are that chromium gets excreted through
the urine leading to low levels of chromium, which fuels the vicious cycle of
Insulin Resistance just like magnesium does. So this mineral is also extremely
important to get.
VitaminsandMinerals list

4. Vitamin D: is found in sunlight
and not naturally found in many
foods. It is good against inflammation
and immune functions. It helps cells
growth and is needed for overall
bone growth.
A deficiency of vitamin D is a major
cause of chronic conditions such as
chronic inflammation in Type 2
Diabetes Studies show that elevated
blood sugar levels correlate with
vitamin D insufficiency.
5. Note: Vitamin K that may be
helpful in healing insulin resistance
in older men. I don’t recommend it as
a supplement, but be sure to get it
through a vitamin pill or through
diet.
43

Before each meal it is important to test your blood glucose levels.
Take out a note pad, and write the date at the top of the first page. Below write before
breakfast, then your blood glucose value, perhaps 7.0 mmol/l. Then write what you are
having for breakfast (e.g., you had the breakfast meal suggestion). Your journal should
read something like this:
mm.dd.yy
ChapterTwelve:Testing BloodGlucose
LevelsandJournaling Optimum 4.7 to 5.4 mmol/l [84 to 98 mg/dl]
Normal 5.5 mmol/l [100 mg/dl]
Prediabetes 5.6 to 7.0 mmol/l [100 to 126 mg/dl]
Diabetes > 7.0 mmol/l [>126 mg/dl]
Fasting Blood Glucose Levels
Before breakfast: 7.0 mmol/l: 2 cups brusselssprouts, 1 egg, 1 to 2 glasses filtered
water, 1 tablespoon extra virgin olive oil, tea.
2 hours after breakfast you should test your blood glucose levels again. Then write that number in
your journal on the line below the first line. For example: 2 hours after breakfast: 6.5
Then your journal should look something like this:
mm.dd.yy
Before breakfast: 7.0 mmol/l: 2 cups brusselssprouts, 1 egg, 1 to 2 glasses filtered
water, 1 tablespoon extra virgin olive oil, tea.
2 hours after breakfast: 6.5 44

Now you have some valuable information. You can see that the glucose level is going down
which means that the foods you have been eating were good for you. If the level is higher
than before the first test, the foods weren’t good for you, and you should avoid them for now.
The aim is to get your blood glucose levels under 6.8 mmol/l [122 mg/dl] 2 hours after each
meal, preferably down to the level they were before testing. When we are diabetic the levels
don´t come down because of the Insulin Resistance, but in time they will when you
continue these foods.
A level of 6.8 mmol/l is considered normal. If your levels are higher than that the disease is
causing harm in your body, so you want to bring it down as fast as possible. This will take
some time depending on how high your blood glucose levels were when you started. As long
as you can see they are improving you are on the right track.
Testing and journaling in this way is a very good tool to test and follow your blood glucose
levels with the foods you eat. This way you can directly monitor your blood glucose levels
and keep them under control.
Continue adding information to your journal for lunch and dinner.
Continue these meals until your blood glucose levels reach the normal range (5.5 mmol/l
[100 mg/dl]) and stabilize there. Then you can move on and follow the healthy diet
including anti-inflammatory and alkaline foods in chapter 15. 45

ChapterThirteen: AvoidProcessedFoodandFats
Processed foods are foods that have been changed from their natural state
for safety reasons or convenience. They have been either frozen, canned,
dried, hydrogenated, or pasteurized. Most contain added salt, sugar and
unhealthy fats, which should be avoided.
Examples of processed foods that should be avoided:
white bread, white pasta, white rice
cakes, biscuits, buns, pastries
margarine
breakfast cereals
cheese
bread
savory snacks, such as chips.
"convenience foods", such as microwave meals or ready-to-eat meals
drinks, such as milk or soft drinks
Processed meat are meats that have been, smoked, cured or salted or
have added preservatives. Most contain unhealthy fats (trans fats) and
should be avoided.
Examples of processed meats are:
sausage
bacon
ham
salami
pâtés
cheap supermarket meats
hotdogs
fast food
Foods are processed to make them look better, taste better and prolong
their shelf life.
Not all processed foods are bad for you. For example, canned tomatoes
are fine; just make sure there is no added salt and sugar.
46

Good fats and bad fats
There are good fats and bad fats. The good fats are monounsaturated and polyunsaturated fats and omega 3
fatty acids. The bad fats are saturated, hydrogenated and trans fats.
Good fats
The good fats are heart healthy and don’t add to heart disease risk. They actually help prevent heart disease by
lowering your blood cholesterol levels. However these good fats are high in calories, and will raise your
triglyceride levels so use them moderately.
Below is a list of food with good fats:
Polyunsaturated fats are found in vegetable oils that stay liquid at room temperature, such as safflower,
corn, soybean, cottonseed and sunflower oils. Mayonnaise and salad dressings also contain polyunsaturated fat.
Replace saturated, hydrogenated, and trans fats with polyunsaturated fats to improve your level of good HDL
cholesterol instead of bad LDL cholesterol.
Monounsaturated fats are vegetable oils that are liquid at room temperature, such as olive oil (and olives),
avocados, canola oil, and peanut oil (and peanuts).
Use monounsaturated fats in your diet instead of saturated fats because they help lower LDL bad cholesterol
without lowering HDL good cholesterol.
Omega-3 fatty acids are found in fatty fish such as salmon, halibut, mackerel, tuna, sardines, seabass,
herring, pompano, and lake trout. They are considered heart healthy because they lower the triglycerides and
cholesterol in your bloodstream as well as prevent blood clots.
Vegetarian sources of omega-3 fatty acids are flaxseeds, walnuts, canola oil, soybeans, and soy products. 47

Hydrogenated fats are liquid vegetable oils that are chemically produced so they are
solid at room temperature. This hydrogenation sometimes turns oils into trans fats, a
very unhealthy fat that is found in packaged snacks, baked items, margarine, and fast
foods. Avoid these products and buy trans-fat-free products instead. There are more
products on the market that are trans-fat-free. Check the labels and avoid foods that
have been hydrogenated or partially hydrogenated.
Saturated fats are naturally solid at room temperature, and come mostly
from animal sources such as lard, butter, milk fat, meat, chicken and pork
skin, ice cream and cheese. And also from coconut and palm oils as well.
Previous studies have found that saturated fats are bad due to risk of heart
disease. But recent studies show that saturated fats actually are healthy and
nutritious, and on average does not cause heart disease although in
individual cases it can. They are specifically healthy in coconut oil, but it is
well adviced to eat them in measures as they are solid at room temperature
and can cause blood clogs if overindulged. But they are not unhealthy as
previously found. Perhaps I should have listed this fat under the good fats,
but for diabetics, my own opinion is to go easy on saturated fats. The
author, DeWayne McCulley says in his book Death To Diabetes Reverse
Diabetes: 10 Steps & 6 Stages, that saturated fats are linked with Insulin
Resistance as they clogg the cells Insulin receptors from opening to and
receiving the Insulin containing the blood sugar.
Bad fats
Bad fats are dangerous for your heart and blood vessels because they
increase your cholesterol levels, which could increase your risk for
coronary disease, and also cause clogging of your blood vessels. Therefore
they need to be limited in your diet.
48

Processed foods contain acids, and anti-inflammatory and alkaline foods do not.
Avoid acids in your foods to stay healthy.
Below is a list of anti-inflammatory and alkaline foods you can use in your meals.
There are also many other foods you can use. Just be sure that the type of food
you use is natural and not processed.
ChapterFourteen: Anti-inflammatory andAlkaline Foods
almonds and almond milk
amaranth
apricots
apples
artichokes
arugula
asparagus
avocado and avocado oil
basil
beans (black beans, read beans,
lentils, navy beans, lima beans,
mung beans and other beans)
beets
bell peppers
berries (blackberries,
blueberries, raspberries,
strawberries)
bok choy
broccoli
brusselssprouts
buckwheat
cabbage
cantaloupe
carrots
49

cauliflower
celery
chicken (and other white meats)
chives
cilantro
cinnamon
coconut
collard greens
cucumber
cumin
dandelion
eggplant
endive
extra virgin olive oil
flax oil and flax seeds
garlic
ginger
gluten free bread
goat milk
grape fruit
green beans
green tea
herbal teas
kale
kelp
leeks
lemon
lettuce
lime
millet
mint
mustard greens
new potatoes
okra
onion
parsley
peas
pomegranate
pumpkin and pumpkin seeds
quinoa
radishes
red wine : a glass or two daily (fights inflammation)
rhubarb
salmon (cod, mackerel, sardines)
sesame seeds
shiitake mushrooms
soybeans
spinach
sprouts
squash
sunflower seeds
sweet potatoes
Swiss chard
thyme
tofu
tomato
turkey
turmeric
turnips
wheat grass
zucchini
The aforementioned foods are particularly
good for Type 2 Diabetes. 50

When your blood glucose has come down to the normal range, follow these directions to
continue reversing and curing your Diabetes. Don’t be afraid to experiment. You want to
aim for a healthy diet with a lot of variation.
The food directions listed below work, but please find and add to these foods what you like
and what suits your taste. Use these foods as a model to find your own dishes. Also, and
very importantly, continue your blood glucose testing and journaling to see what is good
for you.
Try to follow these directions daily:
Eat all the meals: breakfast, lunch and dinner. It is especially important that you get a
healthy and nutritious breakfast. Breakfast is the most important meal of the day, because it
lays the foundation for the day.
7 cups of vegetables (to eradicate food cravings and to repair your body. Use smoothies
(as described below) as a way to get more vegetables into your diet.
Be aware not to overeat, as this will release too much Insulin causing further Insulin
Resistance.
ChapterFifteen: Directionsfor aHealthyDiet
51

Avoid frequent meals as this will only lead to Insulin being released again and
again causing Insulin Resistance. Instead eat the regular meals, breakfast, lunch,
and dinner, and give your body a rest from secreting Insulin.
Incorporate spices, fruits, and berries into your meals. 2-4 servings of fruit
(according to how many calories you require, and what you can tolerate), and up
to 1 cup of berries per day.
 4 cups of either white or green tea as they have important flavonoids,
antioxidants that fight inflammation.
2 glasses of pure mineral water with each meal. That is 8 glasses of water daily.
Take a daily vitamin pill. Vitamins and minerals are so important in healing this
disease. Also make sure you get magnesium on a daily basis.
Eat only when you are hungry. (If you experience food cravings or cravings for
sweets, it is because you haven’t eaten enough
vegetables, and lack potassium. A quick way to fix this is to eat a few a
tomatoes or some kale or any other potassium rich vegetable.)
I suggest that you continue to eat vegetables in the morning. Try blending
them into a smoothie. This is very healthy because as you ”eat“ them the
body’s cells get energy right away without your body first having to digest
them. This means that your body is free to use the energy directly to repair
your body.
By juicing in this way you heal your cells more quickly than if you don’t juice
them. You may wonder why I didn’t suggest that in the beginning? That is
because I want you to first get used to eating vegetables before juicing them.
When we are diabetic we haven’t been good at eating vegetables in the past.
All change must come gradually so the body can get used to it. If you wish to
juice your vegetables in the morning, a good piece of advice is not to juice
more than you would have eaten. Otherwise you will soon find you get a bit
“high“ on juice. Eating too many juiced vegetables at a time can be felt in
your body. The only way I can describe it is that you can feel over-energized
and a bit uncomfortable in your body.
52

A smoothie is basically a full meal. But you may need additional proteins if you
don’t use protein powder directly in your juices. So it’s a good idea to eat an
egg on the side. Also, try a fruit smoothie as a snack in the afternoon (see
recipe below). These are very powerful in healing Diabetes.
By now you would add grains back to your diet. So bread would be a good
thing along with a juice too. I recommend you to juice mostly vegetables and
very little fruit. Fruit has a lot of fructose (sugar), which will raise your blood
glucose levels. So if you want to include fruits I recommend you juice 80%
vegetables and only 20% fruits in your smoothies.
I myself am very sensitive to fruits. Perhaps it is different for you. Perhaps you
can tolerate more. So please experiment. This whole thing of curing your
Diabetes is a personal discovery process, so don’t be afraid to experiment and
see what suits you. These are only guidelines. You must find what is best for
you.
53

If you need more variation in your breakfast and perhaps are longing for
cereals, I recommend you avoid many of the packaged cereals on the market
because they contain lots of carbohydrates and trans fats. Instead eat oatmeal
(steel cut), see a very delicious recipe in chapter 18. Buy bio spelt waffles
(brand, Alnatura). Break them apart and put into either soy milk or almond
milk whatever you prefer, sweeten with stevia. This makes a very delicious
cereal, it tastes exactly like the packed cereals and are much much healthier. I
don’t recommend eating too much cereal though, because your body really
needs the nutrients from vegetables, eat cereal perhaps once or twice a week
as variation. Or having a small plate of cereal and eating the veggies
afterwards would also be a solution.
Make sure you get enough fiber in your meals. Fiber is found in vegetables,
whole grain breads, fruits, legumes and cereals.
Fiber is a kind of carbohydrate but it doesn’t raise blood glucose levels
because it is not broken down by the body.
It is important to get enough fiber because fiber supports good blood glucose
levels and weight reduction, and prevents obesity and coronary heart disease.
An average person should eat about 20 to 35 grams of fiber per day. A person
with Diabetes should eat about 50 grams of fiber per day. This will help you to
control your blood glucose levels.
There are two types of fiber, soluble and insoluble.
Insoluble fiber keeps the digestive tract working well and soluble fiber, like
oatmeal (steel cut) lowers both cholesterol levels and blood glucose levels.
Fiber is what makes you feel full after eating. So it’s good to eat fiber-rich
foods. This will also help prevent overeating.
In a healthy diet including anti-inflammatory- and alkaline foods, you need all
the macronutrients which are:
Carbohydrates = vegetables, fruit, and grains
Proteins = turkey, chicken, eggs, salmon, lamb, kidney beans and fish.
Fats = extra virgin olive oil, and coconut oil.
54

Liquids = pure mineral water and tea (green and white tea). You may eventually long
for some juice. Here I recommend you not to buy any carton juices as they contain far
too much sugar. They are overloaded with sugar and are not healthy. Instead make
your own juice. For example, squeeze half a lemon into a cup of cold water and
sweeten with stevia. Tastes delicious. Do this also with half a grapefruit and only
occasionally (once a week) with an orange for some fresh orange juice.
Use coconut oil for frying and baking. Extra virgin olive oil cannot take the heat, and is
harmed by high heat. Use extra virgin olive oil to pour on foods and in smoothies.
Half the plate should be vegetables: You probably learned it as a child. A quarter
should be proteins and the last quarter should be grains. Use these guidelines for
healthy and balanced meals.
Food directions
I recommend that you eat three meals daily. If you get hungry in between have a snack.
I suggest the same kind of foods in the morning as in the plan to bring your glucose
levels down. See chapter 10. Or have a green smoothie (recipe follows) to start your
day.
Green smoothie: (See more recipes in the last chapter):
•1 cup almond milk
•1 tablespoon flax seed
• ½ avocado
• 1 Kiwi
•1 cup broccoli
•1 tablespoon extra virgin olive oil
•½ lemon with peel
•1 cup spinach
•1 carrot
•1 apple
Preparation:
Pour the almond milk into a blender. Add the rest of the ingredients and
blend for 30 to 45 seconds, or until the consistency is as you like it.
Enjoy.
55

•turkey (the size of a deck of cards)
Preparation:
Grease a baking dish with a teaspoon of coconut oil. Put the chopped onion in
and let it brown in the oven (5 minutes). Then pour the hot bouillon water over
it. Put the quinoa, vegetables and meat in too. Bake for approximately 25
minutes.
With this dish aim for about 2 to 3 different vegetables.
You can use many different combinations of vegetables. In the above meal I put
broccoli and bell pepper together. But you could also use broccoli and
cauliflower, or cauliflower and a few slices of tomato. Aim for 2 to 3 cups of
vegetables. Remember, you have to have 7 cups of vegetables daily. Also you can
replace quinoa with brown rice or amaranth, or whatever you prefer. Adapt the
meal model and make it your own.
Other vegetables that go well together are:
•Cauliflower and eggplant
•Broccoli and zucchini
•Broccoli and tomato
•Kale with broccoli or cauliflower
•And of course there are many more. Find your own combinations.
Fruit smoothie:
Serves 2:
•Handful of blackberries
•2 apples, sliced
•3 deciliter almond milk
•½ lemon with peel, halved
Preparation:
Pour the almond milk into a blender. Add the berries, apples,
and lemon. Blend for 30 to 45 seconds. Enjoy.
Next I recommend the following meal design that can be used
with many different foods for either lunch or dinner:
Broccoli, quinoa, and turkey:
Serves 1 :
•Coconut oil for greasing the dish.
•1 onion, chopped
•½ cup of hot bouillon water
•½ cup of quinoa
•2 garlic cloves
•2 cups broccoli
•½ bell pepper 56

You can also use this meal model by simply cooking the food in a casserole, and in
a pan. That is quicker and easier, but oven made food is healthier than food fried
on a pan, because there is little added fat when cooked in the oven. In the above
meal example I have used quinoa since it is a grain and a complete protein. A
complete protein is a protein that contains all the amino acids including the nine
essential amino acids that the body can’t produce on its own.
In general be careful when eating quinoa. Even though it is very healthy it has a lot
of carbs. A half cup is good for one person per day, not more. I once filled my plate
with qunioa, vegetables, and some meat thinking I was eating very healthfully, only
to discover later that I had elevated blood glucose levels because I had eaten too
much qunioa. In the first phase of bringing your blood glucose levels down to the
normal range I didn’t include grains as they are high in carbohydrates. But now as
your blood glucose levels are stabilized at the normal level it is time to add grains
back to your diet again for more variety.
57
Also it’s time to include more fruit and berries into your diet. Fruit and
berries are good for diabetics as they contain important antioxidants,
vitamins and minerals that are good against inflammation and foster
good health. It’s important to be aware that fruit and berries contain a
lot more carbs than vegetables do. I recommend two servings of fruit
daily, and up to 1 cup of berries daily. That has worked for me.
According the National Diabetes Information Clearinghouse, you should
eat two fruits daily if you require between 1200 to 1600 calories per
day, three fruits per day if you require 1600 to 2000 calories, and four
fruits per day if you require 2000 to 2400 calories per day. Fruits have a
lot of carbohydrates. If you eat more than two fruits daily check your
blood glucose levels to see if you can tolerate it. If you can’t, don’t eat
more than two fruits daily.

Break slide
Fruit and Berries list for Diabetics
Apples for vitamins
Apricots for fiber
Avocado for potassium and fiber
Blackberries for antioxidants
Banana for potassium (lots of carbs)
Blueberries for antioxidants
Citrus fruit for vitamin C
Cranberries for antioxidants
Grapefruit for vitamin C
Grapes high in potassium
Tart cherries fight inflammation
Figs for potassium
Kiwi high in potassium
Nectarines high in potassium
Oranges for vitamin C (eat only small
amounts as they have many carbs)
Peaches high in potassium
Pears high in potassium
Plums high in potassium
Raspberries for antioxidants
Rhubarb high in potassium and vitamin K
Strawberries for antioxidants
Use fruits for snacks, salads, and in smoothies.
With these directions and the previous recipes from the chapter on bringing your blood glucose levels
down to the normal range, I invite you to combine and create your own meals in the way you like them.
These are just ideas to help you get started. Since Type 2 Diabetes is caused by too much Insulin, you
could, once in a while, fast for a day, or for some hours of the day if you like, to give the Insulin a break.
This will also help you to lower and cure your Insulin Resistance. I am only mentioning this as a
possibility. I haven’t actually done it myself. I just know that this is also beneficial in eradicating the
Insulin Resistance. If you choose to fast, I recommend that you do so after a month of following these food
directions, so your body can get used to the new life style, and then only fast afterwards. 58

1. Appels
2. Beans (red kidney beans and lentils)
3. Bell Peppers
4. Berries (blueberries, blackberries,
raspberries and strawberries)
5. Broccoli
6. Brusselssprouts
7. Celery
8. Chard
9. Cucumber
10. Eggs
11. Grapefruit
ChapterSixteen: GreatFoodfor Diabetics 12. Kale
13. Kiwi
14. Lemons and limes
15. Nectarines
16. Nuts
17. Salmon (and other
fatty fish such as
mackerel, tuna, and
sardines)
18. Spinach
19. Tomatoes
20. Whole grain bread
These foods are extremely healthy as they contain vitamins and
minerals that diabetics need. With these foods you can make
many nutritious meals and snacks.
59

Always keep these foods at hand:
1. Green leafy vegetables such as; kale, broccoli, spinach, brusselssprouts,
chard.
2. Salmon, fresh and frozen (wild salmon) (and other fatty fish such as
mackerel, tuna, and sardines)
3. Beans (red kidney beans and lentils)
4. Bell peppers
5. Apples
6. Tomatoes
7. Cucumber
8. Lemons and limes
9. Whole grain bread
10. Berries (blueberries, dark berries, raspberries and strawberries)
11. Nuts
You may have noticed that I chose all the greens from the first list. That is because
it is important to eat varied greens. If you daily eat the same greens over and over
again you might build up toxins in your intestines that could
lead to allergies. So always remember to vary your greens. This is good advice for
all foods. Try to vary your meals so that you don’t eat exactly the same meals
daily. 60

Low Glycemic Foods 0-54 Moderate Glycemic Foods 55-69 High Glycemic Foods 70+
Most non - starchy vegetables<15 Canned kidney beans 52 Bagel 72
Peanuts <15 Kiwifruit 52 Corn chips 72
Low-fat yogurt, no Sugar<15 Orange juice 52 Watermelon 72
Tomatoes 15 Banana 53 Honey 73
Cherries 22 Potato chips 54 Mashed potatoes 73
Peas 22 Special K 54 Cheerios 74
Plum 24 Sweet potato 54 Puffed wheat 74
Grapefruit 25 Brown rice 54 Doughnuts 75
Pearled barley 25 Linguine 55 French fries 76
Peach 26 Oatmeal cookies 55 Vanilla wafers 77
Can peaches, natural juice 30 Popcorn 55 White bread 79
Soy milk 30 Sweet corn 55 Jelly beans 80
Baby lima beans 32 Muesli 55 Pretzels 81
ChapterSeventeen: GlycemicIndex It is important to be aware of which foods have a high and low GI (glycemic index) value.
61

Fat-free milk 32 White rice 56 Rice cakes 82
Low-fat yogurt, with sugar 33 Pita bread 57 Mashed potatoes, instant 83
Apple 36 Blue berry muffin 59 Cornflakes 84
Pear 36 Bran muffin 60 Baked potato 85
Whole wheat spaghetti 37 Hamburger bun 61 Rice, instant 91
Tomato soup 38 Ice cream 61 French bread 95
Carrots, cooked 39 Canned apricots, light syrup 64 Parsnips 97
Apple juice 41 Macaroni and cheese 64 Dates 100
All-bran 42 Raisins 64
Custard 43 Quick-cooking porridge 65
Grapes 43 Rye crisp-bread 65
Orange 43 Table sugar (sucrose) 65
Canned lentil soup 44 Instant porridge 66 62

Macaroni 45 Pineapple 66
Pineapple juice 46 Taco shells 68
Banana bread 47 Whole wheat bread 68
Long-grain rice 47 Pasta 61 (average)
Bulgur 48
Canned baked beans 48
Grapefruit juice 48
Grapefruit juice 48
Oat bran bread 48
Old fashioned porridge 49
Whole - grain pasta (average) 52
63

White rice, potatoes and pasta are best avoided. Replace potatoes with
sweet potatoes. Replace white rice with brown rice and pasta with
wholegrain pasta in measures. When you have been cured you can again
add these to your diet in small amounts so they don´t harm you. It is the
large portions of these foods that harm. In small amounts they all have
important nutrients that are good for us. So the aim is to cure your
Diabetes and arrive at normal healthy eating. Perhaps you don´t even want
to add back potatoes, white rice, and pasta. But you will have the option to
do so in moderation. You may have grown too fond of the other healthier
foods. Anyway be careful with these foods. Even though you may cure your
condition, you certainly don´t want to go back and load your body with
these diabetic harmful foods. You want to make sure you eat healthy,
balanced and moderately to avoid creating Insulin Resistance again once it
has been cured.
In my own experience, I just had a plate of wholegrain pasta the other day
and found that it didn´t even fit my taste anymore. But you´ll have to
discover for yourself. Natural foods really are very delicious. It is often our
conditioning, and based on looks and TV commercials that we may choose
a hotdog instead of a plate of vegetables, thinking vegetables aren´t that
nice. But this is not the truth – it’s only conditioning that makes us think
in this way, and therefore we exclude them with our mind. 64

If you choose to go on this journey from illness to wellness, and I hope you do, I wish to say to you:
Be very patient with yourself. If your blood sugar hasn´t come further down the first 14 days maybe it
is on the verge to, so dont ever give up. I have reversed and cured my Diabetes with this plan and
these guidelines, and if I can do it, I know you can too. The body is created to heal itself once given
the proper nutrition. It may take a while for your body to adjust. It also depends on how much the
disease has developed in your body. So just be patient. Your blood sugar will come down.
Also avoid falling into the trap of becoming fanatic about reversing and curing your Diabetes,
thinking that you mustn´t ever eat a certain thing. You can have some of your favorite sweets once in
a while. A good tip I have used is to have a piece of cake, for example, in the weekends, not every
day. That way it becomes something to look forward to. If you do desire sweets daily, use the
diabetic friendly sweets listed in the following recipes chapter.
There is a difference between craving sweets or desiring sweets. If you have just eaten a meal and you
didn´t get the approximately 2 ½ cups of vegetables and you feel hungry again shortly after, then
that is a craving. If you have eaten the approximately 2 ½ cups of vegetables with your meal and you
start to desire some sweets, that is a different thing. A good way of finding out if it’s a craving or not
is to ask yourself, ”Do I have to have this sweet or can I go without it?”. If you can go without, it´s
not a craving but rather a desire for it. That´s normal.
Now I have given you the tools to beat this disease. Use them, and use your will to consistently keep
going, knowing there is light at the end of the tunnel. 65

Brussels sprouts and salmon:
Serves 1:
•2 to 2½ cups brussels sprouts
•1 tablespoon of coconut oil
•1 piece salmon (preferably wild salmon), the size of a deck of cards.
•Salt, pepper, and dill.
•½ onion (optional), halved
•½ slice of bell pepper.
•2 garlic cloves, minced (optional)
Directions:
Steam the brussels sprouts lightly, (10 to15 min.) in a pan with 1/2 cup of water.
Grease a pan with a tablespoon coconut oil. Add the salmon, onion, bell pepper,
and garlic. Spice with salt, pepper and dill and bake in the oven for 20 min. at 200
degrees.
Broccoli and egg:
•2 to 2½ cups broccoli (fresh or frozen), steamed
•1 egg, fried or boiled
•Season with Tabasco sauce or a tiny bit of cayenne pepper.
ChapterEighteen:MealRecipes
66

Spinach and fried egg:
Serves 1:
•2 to 2 ½ cups spinach
•1 onion, quartered (optional)
•1 egg, fried
Directions:
Steam the spinach, bell pepper, and onion lightly in a pan with ½ cup of
water (10 to 15 minutes).
Serving:
Pour the extra virgin olive oil over the vegetables. Eat with a fried egg. Spice
with Tabasco sauce if desired.
Red kidney beans and salmon:
•1 to 1 ½ cups red kidney beans.
•1 tablespoon extra virgin olive oil.
•1 onion, chopped. 2 garlic cloves, minced .
•2 cans tomatoes (800 grams).
•2 teaspoons vegetable bouillon mix
A little bit of :
•Basil ,
•Oregano ,
•Rosemary,
•Marjoram ,
•Thyme
•Chili peppers ,
•Salt and pepper , dill.
•1 slice of salmon, the size of deck cards.
Preparation: Soak kidney beans overnight in water to cover. Drain well.
Directions: Heat olive oil, onions and garlic until soft and translucent. Add the
tomatoes, kidney beans and spices. Let boil for 30 minutes, then remove from the
heat. Spice the salmon with salt, pepper and dill and bake in the oven (20
minutes at 200 degrees) with the bean mixture. 67

Broccoli and salmon:
•2 to 2½ cups broccoli (fresh or frozen)
•Coconut oil. ½ onion, halved (optional) .
•½ slice of bell pepper .
•2 garlic cloves, minced (optional)
Directions:
Steam the broccoli lightly, (10 – 15 minutes.) in a pan with 1/2 cup of water.
Season the salmon with salt, pepper, and dill and bake the in the oven (20
minutes at 250 degrees) with coconut oil and onions, add bell pepper and
garlic.
Asparagus and salmon:
•2 to 2½ cups asparagus
•Coconut oil
•½ onion, halved (optional) .
•½ slice of bell pepper
•2 garlic cloves, minced (optional) .
•A bit of dill
Directions:
Steam the asparagus lightly, (10–15 minutes.) in a pan with 1/2 cup of
water. Season the salmon with salt, pepper, and dill and bake in the oven
(20 minutes.) with coconut oil and onions, add bell pepper and garlic.
68

Directions: Season the zugetti with garlic and put in the oven for 20 minutes.
Fry an egg and enjoy!
Broccoli, quinoa, and turkey:
Serves 1:
•Coconut oil.
•1 onion, chopped
•½ cup hot bouillon water.
•½ cup quinoa
•2 garlic cloves, minced.
•2 cups broccoli
•½ bell pepper.
•Turkey (the size of a deck of cards)
Preparation:
Grease a baking dish with a teaspoon of coconut oil in a dish. Put the chopped
onion in and let it brown in the oven (5 minutes). Then pour the hot bouillon
over it. Put in the quinoa, vegetables and meat. Bake in the oven for
approximately 25 minutes at 200 degrees.
Zucchini (eggplant or bell peppers) and a fried egg: (or lean fish,
turkey, skinless chicken)
•500 grams zucchini, sliced the long way ½ cm thick.
•Extra virgin olive oil.
•Salt and pepper
•Garlic powder.
•Herbal mix.
•1 egg, fried (optional)
Preparation:
Brush the zucchini with olive oil, salt, pepper, garlic powder, and herbal mix.
Bake in the oven for 30 minutes.
69

Swiss chard and a fried egg:
•Swiss chard, 250 grams
•1 teaspoon of butter
•1 teaspoon vegetable bouillon
•1 cup of water
Directions:
Peel the green part of the stalk. Wash the stalk and cut it into slices of 1 ½
centimeters.
Put a cup of water into a pan and add the stalk pieces. Add the bouillon and steam
for 10 minutes. Remove the bouillon water, put in in a cup and grate the cheese
over the stalks. Put the lid on and let it melt over the stalks.
2nd part, the green leaves:
•1 teaspoon butter.
•1 onion, chopped
•2 teaspoons vegetable bouillon
•nutmeg
•½ cup of cream
•2 teaspoons dinkel flower
Directions:
Steam the green leaves in water 15 minutes until they are nicely soft.
Drain the water. Put the leaves into a drainer to drip off. Then put the
leaves on a board and hack them very finely so they become like hacked
spinach. Put the butter and chopped onion into a pan until translucent.
Add the hacked leaves and stir. Pour the cream and the spelt flower into
it. Spice with bouillon, pepper, salt and nutmeg.
70

Preparation:
Heat the coconut oil, onion, and garlic in a large saucepan until translucent.
Add the tomatoes and the rest of the ingredients.
Cabbage soup:
Serves 2:
•1 onion, chopped
•2 garlic cloves.
•½ head of cabbage, chopped
•1 can of chopped tomatoes, 400 grams.
•2 teaspoons vegetable bouillon
•Salt, pepper and cumin to taste
Preparation:
Heat the olive oil, onion and garlic in a large saucepan until translucent. Add
the cabbage and turn a bit. Put a liter of water over it, add the canned
tomatoes and the rest of the ingredients. Let simmer gently for 15 to 30
minutes.
Tomato soup:
Serves 2 :
•2 tablespoons coconut oil.
•1 onion, minced
•1 garlic clove, minced.
•1 can chopped tomatoes, 400 grams
•1 teaspoon bouillon mix (vegetable mix)
•Pinch of salt.
•Pinch of black pepper
•A little basil, oregano, thyme and rosemary
71

Broccoli soup:
Serves 2 :
•1 head of broccoli
•1 teaspoon bouillon mix (vegetable mix)
•1 teaspoon grated almonds
•1 cup almond milk (or a little cream)
•Salt and pepper to taste.
Preparation:
Steam the broccoli lightly in 1/2 cup of water. Then puree the broccoli and
add the remaining ingredients, making sure everything is well mixed.
Lentil soup:
Serves 2 :
•2 cups lentils
•2 tablespoons coconut oil.
•1 teaspoon ground cumin
•1 onion, chopped.
•½ teaspoon ground black pepper
•2 teaspoons of bouillon mix
•½ teaspoon each turmeric, cilantro and cardamom
•1 lemon, juiced.
•2 tablespoons chopped fresh or dried parsley
Preparation: Cook the lentils in a large saucepan pan covered with a liter of
water. Add the coconut oil, cumin, and chopped onion. Let boil 10 minutes. Add
the bouillon mix and spices. Let boil gently 10 minutes more. Prior to serving,
add lemon juice and parsley.
72

Green salad: In a bowl, add lettuce, cucumber, tomatoes, sliced bell peppers,
onions, celery, flaxseeds, and everything you like.
Serve with a salad dressing (optional).
Tuna salad: Put a can of tuna in a bowl. Add a chopped onion, chopped
cucumber or pickles (be careful as, pickles might contain sugar) and light
mayonnaise. Mix it all thoroughly together and add to a green salad.
Chicken salad: Fry or bake chicken pieces in coconut oil. Add them to your
green salad.
Egg salad: Boil an egg, peel, cool and chop and add it to a green salad.
Fruit salad: Add your chosen fruits (1/2 to 1 cup) to your green salad.
Salad dressing:
•1/2 cup apple cider vinegar
•1 teaspoon oregano
•1 teaspoon mustard
•Pinch of sea salt
•Pinch of pepper
•1 teaspoon bouillon
•1 onion, chopped (optional)
•1 garlic clove (optional)
Preparation:
Put apple cider vinegar into a jar and add the mustard. Mix nicely.
Add the rest of the ingredients and mix all together.
73

Topping:
Combine the beaten eggs and almond milk. Pour it on top of the rhubarb. Put
back in the oven for 5 to 10 minutes.
Apple pie:
•100 to 150 grams of grated nuts or almonds.
•2 eggs, beaten
•500 grams apples, washed and cut in pieces .
•½ deciliter almond milk
Preparation:
Grease a pie pan with a teaspoon of oil. Add the grated nuts or almonds. Put the
sliced apples on top and spread evenly. Bake in the oven for 20 minutes at 200
degrees.
Topping:
Combine the beaten eggs and almond milk. Pour it on top of the apples. Put
back in the oven for 5 to 10 minutes.
Rhubarb pie:
•100 to 150 grams grated nuts or almonds
•500 grams rhubarb, washed and cut in pieces.
•2 eggs, beaten
•½ deciliter almond milk
Preparation:
Grease a pie pan with a teaspoon of oil. Add the grated nuts or almonds. Put
the cut rhubarb on top and spread evenly. Bake in the oven for 20 minutes at
200 degrees.
74

Mango cream:
•100 grams dried mango
•4 cups low-fat yogurt
Directions:
Soak the mango in water for 2 hours. Puree it and combine with the yogurt.
Chocolate balls:
•7 dried apricots (or 7 dried and sliced mangos or figs)
•200 grams grated almonds
•2 tablespoons sugar free chocolate powder
•4 tablespoons grated coconut or sesame seeds
Directions:
Soak the dried fruit in cold water for 2 hours. Blend with a mixer. Add the
grated almonds and the chocolate powder. Stir gently together. Form some
small balls in your hand with a spoon and roll them in either the coconut or
sesame. Put in a box – keep in the fridge.
75

Cereal
Oatmeal and quinoa porridge recipe:
•2 cups of milk (soy- or almond milk)
•½ cup quinoa
•½ cup oats (steel cut)
•Pinch salt
•¼ teaspoon cinnamon
•¼ teaspoon nutmeg
•½ cup flaxseed
•blackberries ( 6 to 8 pieces) for topping.
Directions: Put all the ingredients in a sauce pan with water and bring to
simmer for 15 min.
Serve with 1 cup of milk and blackberries on top.
Home made whole grain cereal:
•2 bio spelt waffles, (brand, Alnatura)
•1 cup of milk (soya or almond milk)
Directions:
Break the wholegrain pops and put them in a plate with 1 cup of milk.
Sweeten with stevia (optional).
76

Smoothie recipes (green smoothies)
•1 cup broccoli
•1 cup spinach
•½ avocado
•1 carrot
•1/2 apple
•10 almonds
•1 tablespoon flaxseed
•1 thick lemon slice with peel
~
•1 cup Swiss chard
•1 cup spinach
•½ banana
•2 slices of apples
•½ teaspoon of cayenne pepper
•1 cup Swiss chard
•1 tomato
•4 to 5 cm peeled ginger
•2 apricots
•½ banana
•Add ons (optional): add 4 to 5 cm of cucumber, and ½ teaspoon cayenne
pepper and ½ teaspoon turmeric.
Note: Try to keep the ratio between vegetables and fruit at 80% vegetables to
20% fruit so you don’t get too many carbs. Remember there is a lot of fructose
in fruit. If your drinks taste of vegetables too much, add more lemon to balance
out. Lemon can save any drink from tasting of excessive vegetables.
77

Fruit smoothie:
Serves 2:
•Handful of blackberries.
•2 apples, sliced.
•3 deciliter almond milk.
•½ lemon with peel, halved
Preparation: Pour the almond milk into a blender. Add the berries, apples,
and lemon. Blend for 30 to 45 seconds. Enjoy.
Note: For variation use blueberries, raspberries, strawberries, cranberries, and
oranges and banana (see fruit and berries list for more inspiration).
78

HORIZONTAL PICTURE
First eradicate food cravings (chapter 6) and bring your blood glucose levels down to the normal range. Then use the directions for a healthy diet including anti-
inflammatory and alkaline foods to continue curing your Diabetes.
The aim is to arrive at a continuous heathy diet plus daily exercise (chapter 8) that will cure your Diabetes. Remember, when your blood sugar comes down to the
normal range and stabilizes then you may say you are cured. But then it is really important to stay on the healthy diet to avoid re-creating the Insulin Resistance and to
maintain the cure.
To achieve this it is very important to fully understand chapter 2 and the workings of Type 2 Diabetes, including the right amount of potassium in the body to eliminate
food cravings, which will eliminate overeating, which will eliminate Insulin Resistance and inflammation, which will cure your Diabetes.
Summary
79

To help this reversal and cure process, it is very important
to get into the thinking: I need 7 cups of vegetables daily,
and if I experience food cravings at any time, I have to get
some potassium (vegetables), a cup or more, you’ll quickly
tell how much as the food cravings soon begin to disappear
after you eat the vegetables. This is to give the body the
right amount of potassium to function properly so your food
cravings go away. Grasp this, and you are on your way to
healing.
In this way you will not be obeying the disease and
satisfying the cravings, so you won’t increase your blood
glucose levels, and fuel the disease, as it would naturally do
if you did satisfy them.
Then when your food cravings do go away: Be very careful
not to start eating sweets again. Of course sometimes you
will feel like having some sweets, and this is not necessarily
a food craving but only a longing or desire for some sweets.
And that is ok. Just be sure not to eat too much as it will
only foster a need for more. Really use portion control here.
What happens when you eat sweets is this: Your blood sugar starts to rise, then when
it goes a bit down it wants more sugar to keep the blood sugar high. It’s like being on
drugs. It’s an addiction that needs to be fully eradicated in order to cure your
Diabetes. 80

Another helpful thing to
remember is to use the spices
mentioned here. If you find it
hard to apply it in your food you
could just put the spices
mentioned into a glass of luke-
warm water, and drink. Spices are
good for cleansing the liver
(chapter 8) and to optimize the
metabolic system - to get it going,
so to speak.
Use this guidance, and the helpful
tips consistently, and you are on
your way to healing your Diabetes!
81

Books:
1. Death to Diabetes, Reverse Diabetes: 10 Steps & 6 Stages by DeWayne McCulley
2. The Diabetes Protocol by Kenneth Pullmann
3. The Diabetes Cure by Alexa Fleckenstein
4. Understanding Metabolism by Scott Abel
5. The Insulin Factor by Michael Cutler, M.D.
World Wide Web:
5. You Tube talk, “The Myth About Diabetes and Blood Sugars“ by Dr. Eric Berg.
https://www.youtube.com/watch?v=P7fHYSyvxU0
6. International Diabetes Federation: www.idf.org
7. UCSF, Diabetes Education Online: www.Diabetes.ucsf.edu.com
8. www.everydayhealth.com
9. www.celestialhealing.net
10.www.livestrong.com/article/457351-how-much-fruit-should-be-eaten-by-diabetics/
11. You Tube talk, “How To Reverse Type 2 Diabetes Naturally” by Dr. Jason Fung. https://www.youtube.com/watch?v=mAwgdX5VxGc
12. Health Day: http://consumer.healthday.com/encyclopedia/substance-abuse-38/
misc-alcohol-news-13/Diabetes-and-alcohol-643541.html
13. Annals of Internal Medicine: http://annals.org/article.aspx?articleid=2456121&resultClick=3
14. http://healthyeating.sfgate.com/much-potassium-tomato-4988.html
82
RESOURCES

83
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How to Heal Type 2 Diabetes Naturally

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