Type 2 diabetes is a chronic, systemic disease caused by insulin resistance: insulin-sensitive cells become unable to respond appropriately to insulin, which is to uptake glucose.

In this article, we will talk about the Longevity diet for diabetes type 2 management.

Firstly, opt for low glycemic index foods, which are foods that do not cause large spikes in blood glucose levels. The Glycemic Index (GI) is a system that ranks carbohydrate-containing foods based on how quickly and how much the foods cause a rise in blood glucose.[1] Examples of these are wholewheat pasta and rice, wholegrain rice. On the other hand, avoid high glycemic index foods, such as white bread, pasta and rice, sugary beverages and pastries. It is important in this article to make a reference to fructose (particularly high fructose corn syrup), which, according to Dr. Jason Fung (nephrologist and author of The Diabetes Code), is the most dangerous sugar. This is because despite its lower glycemic index compared to glucose, during its metabolism, excess fructose is converted into fat in the liver. In other words, excess fructose contributes to fatty liver disease. This is in turn is a major driver of the development of insulin resistance in the liver, which is the crucial hallmark of type 2 diabetes.

Having said that, fruits are a source of fructose and nevertheless they´re one of the healthiest foods you can eat! As stated by Dr. Michael Greger in How Not to Die, the fibre in fruit has a gelling effect in your stomach and small intestine that slows the release of sugars, and certain phytonutrients in fruits appear to block the absorption of sugar through the gut wall and into your bloodstream. Basically, fibre can reduce the insulin-stimulating effect of fructose.

Secondly, avoid sources of LDL cholesterol. This is because diabetes is a vascular disease; it has microvascular and macrovascular complications, such as atherosclerosis. LDL cholesterol has been implicated in the pathogenesis of atherosclerosis; thus it is best to avoid it, together with saturated and trans fats. Avoid red meats, pastries, processed meats and opt instead for foods rich in HDL cholesterol (which has been proven to have a cardioprotective effect), like avocadoes, soy, beans and wholegrains.

In general, a plant-based diet is effective in not only preventing but also managing type 2 diabetes, because it addresses the root causes of this disease: insulin resistance, lipotoxicity and chronic inflammation.

Lastly, intermittent fasting (with doctor approval) is one of the most efficient and consistent strategies to decrease insulin levels, as maintained by Dr. Jason Fung. A practical way to incorporate this into your diet is by practicing intermittent fasting 3 to 4 times a week, keeping a feeding window of 8 hours day, while being in a fasted state for 16 hours.

The Longevity Nutritional Concept involves a solid menu, carefully designed to reach a balance between the various macronutrients (proteins, carbohydrates and fats), gluten free, rich in fibers and with a low glycemic index, promotes weight loss, restores and regenerates the various metabolic and endocrine body systems. Furthermore, Longevity Nutrition is also by definition always anti-inflammatory. Examples of anti-inflammatory foods include: olive oil, nuts and seats, cruciferous vegetables and berries. Thus, an additional benefit of Longevity Nutrition is a boost of overall health and well-being.

Sources:

• The Diabetes Code, by Dr. Jason Fung
• How Not to Die, by Dr. Michael Greger

[1] https://www.healthcentral.com/condition/diabetes/eating-insulin-resistance

Vitamin E represents a powerful antioxidant category that protects and repairs cells from oxidative stress. It is a fat-soluble vitamin that is critical for the function of the human body and, fortunately, it is easily found in many foods. Its antioxidant and anti-inflammatory benefits help promote health and treat disease, from inhibiting blood clot formation to enhancing immune response. Higher vitamin E intake has been associated with lower incidence of heart disease, cell protection against free radicals, and potential prevention of age-related macular degeneration and cognitive decline. It also balances hormones, promotes good circulation, repairs damaged skin, stimulates hair growth and helps alleviate fatigue.

Since vitamin E can be found in many foods it is not a commonly found deficiency in people. However, malabsorption caused by certain conditions (e.g., liver disease) may lead to low levels over time if not enough vitamin E is consumed, which can lead to impaired eyesight, infections, poor transmission of nerve impulses and loss of muscle coordination, among other things. Some nuts and cooking oils represent superior food sources of this nutrient and they can easily be included in any diet. No adverse effects have been found from consuming high amounts of vitamin E from food sources, but there are risks associated from excessive doses of supplements. Vitamin E supplements can also interact with several medications.

The following list provides vitamin E rich foods and their Percent Daily Value nutrient information for each serving:

Animal sources:

• Abalone — 23% DV per serving
  • 3 ounces: 3.4 mg (23% DV)
  • 100 grams: 4.0 mg (27% DV)

• Goose Meat — 16% DV per serving
  • 1 cup: 2.4 mg (16% DV)
  • 100 grams: 1.7 mg (12% DV)
• Atlantic Salmon — 14% DV per serving
  • Half a fillet: 2.0 mg (14% DV)
  • 100 grams: 1.1 mg (8% DV)
• Rainbow Trout — 13% DV per serving
  • 1 fillet: 2.0 mg (13% DV)
  • 100 grams: 2.8 mg (19% DV)
• Snails — 9% DV per serving
  • 1 ounce: 1.4 mg (9% DV)
  • 100 grams: 5.0 mg (33% DV)
• Crayfish — 8% DV per serving
  • 3 ounces: 1.3 mg (8% DV)
  • 100 grams: 1.5 mg (10% DV)
• Octopus — 7% DV per serving
  • 3 ounces: 1.0 mg (7% DV)
  • 100 grams: 1.2 mg (8% DV)
• Lobster — 6% DV per serving
  • 3 ounces: 0.9 mg (6% DV)
  • 100 grams: 1.0 mg (7% DV)
• Cod (dried) — 5% DV per serving
  • 1 ounce: 0.8 mg (5% DV)
  • 100 grams: 2.8 mg (19% DV)

Seeds and Nuts:

• Sunflower Seeds — 66% DV per serving
  • 1 ounce: 10 mg (66% DV)
  • 100 grams: 35 mg (234% DV)
• Almonds — 48% DV per serving
  • 1 ounce: 7.3 mg (48% DV)
  • 100 grams: 26 mg (171% DV)
• Hazelnuts — 28% DV per serving
  • 1 ounce: 4.3 mg (28% DV)
  • 100 grams: 15 mg (100% DV)
• Pine Nuts — 18% DV per serving
  • 1 ounce: 2.7 mg (18% DV)
  • 100 grams: 9.3 mg (62% DV)
• Peanuts — 16% DV per serving
  • 1 ounce: 2.4 mg (16% DV)
  • 100 grams: 8.3 mg (56% DV)
• Brazil Nuts — 11% DV per serving
  • 1 ounce: 1.6 mg (11% DV)
  • 100 grams: 5.7 mg (38% DV)
• Pistachios — 5% DV per serving
  • 1 ounce: 0.8 mg (5% DV)
  • 100 grams: 2.9 mg (19% DV)
• Pumpkin Seeds — 4% DV per serving
  • 1 ounce: 0.6 mg (4% DV)
  • 100 grams: 2.2 mg (15% DV)
• Pecans — 3% DV per serving
  • 1 ounce: 0.4 mg (3% DV)
  • 100 grams: 1.4 mg (9% DV)
• Cashew Nuts — 2% DV per serving
  • 1 ounce: 0.3 mg (2% DV)
  • 100 grams: 0.9 mg (6% DV)

Fruits:

• Avocado — 14% DV per serving
  • Half a fruit: 2.1 mg (14% DV)
  • 100 grams: 2.1 mg (14% DV)
• Mango — 10% DV per serving
  • Half a fruit: 1.5 mg (10% DV)
  • 100 grams: 0.9 mg (6% DV)
• Kiwifruit — 7% DV per serving
  • 1 medium fruit: 1.0 mg (7% DV)
  • 100 grams: 1.5 mg (10% DV)
• Blackberries — 6% DV per serving
  • Half a cup: 0.8 mg (6% DV)
  • 100 grams: 1.2 mg (8% DV)
• Black Currants — 4% DV per serving
  • Half a cup: 0.6 mg (4% DV)
  • 100 grams: 1.0 mg (7% DV)
• Cranberries (dried) — 4% DV per serving
  • 1 ounce: 0.6 mg (4% DV)
  • 100 grams: 2.1 mg (14% DV)
• Olives (pickled) — 3% DV per serving
  • 5 pieces: 0.5 mg (3% DV)
  • 100 grams: 3.8 mg (25% DV)
• Apricots — 2% DV per serving
  • 1 medium fruit: 0.3 mg (2% DV)
  • 100 grams: 0.9 mg (6% DV)
• Raspberries — 1% DV per serving
  • 10 pieces: 0.2 mg (1% DV)
  • 100 grams: 0.9 mg (6% DV)

Vegetables:

• Red Sweet Pepper (raw) — 13% DV per serving
  • 1 medium pepper: 1.9 mg (13% DV)
  • 100 grams: 1.6 mg (11% DV)
• Turnip Greens (raw) — 10% DV per serving
  • 1 cup: 1.6 mg (10% DV)
  • 100 grams: 2.9 mg (19% DV)
• Beet Greens (cooked) — 9% DV per serving
  • Half a cup: 1.3 mg (9% DV)
  • 100 grams: 1.8 mg (12% DV)
• Butternut Squash (cooked) — 9% DV per serving
  • Half a cup: 1.3 mg (9% DV)
  • 100 grams: 1.3 mg (9% DV)
• Broccoli (cooked) — 8% DV per serving
  • Half a cup: 1.1 mg (8% DV)
  • 100 grams: 1.5 mg (10% DV)
• Asparagus (cooked) — 6% DV per serving
  • 4 spears: 0.9 mg (6% DV)
  • 100 grams: 1.5 mg (10% DV)
• Collards (raw) — 5% DV per serving
  • 1 cup: 0.8 mg (5% DV)
  • 100 grams: 2.3 mg (15% DV)
• Spinach (raw) — 4% DV per serving
  • 1 cup: 0.6 mg (4% DV)
  • 100 grams: 2.0 mg (14% DV)

Cooking Oils:

• Wheat Germ Oil — 135% DV per serving
  • 1 tablespoon: 20 mg (135% DV)
  • 100 grams: 149 mg (996% DV)
• Hazelnut Oil — 43% DV per serving
  • 1 tablespoon: 6.4 mg (43% DV)
  • 100 grams: 47 mg (315% DV)
• Sunflower Oil — 37% DV per serving
  • 1 tablespoon: 5.6 mg (37% DV)
  • 100 grams: 41 mg (274% DV)
• Almond Oil — 36% DV per serving
  • 1 tablespoon: 5.3 mg (36% DV)
  • 100 grams: 39 mg (261% DV)
• Cottonseed Oil — 32% DV per serving
  • 1 tablespoon: 4.8 mg (32% DV)
  • 100 grams: 35 mg (235% DV)
• Safflower Oil — 31% DV per serving
  • 1 tablespoon: 4.6 mg (31% DV)
  • 100 grams: 34 mg (227% DV)
• Rice Bran Oil — 29% DV per serving

  • 1 tablespoon: 4.4 mg (29% DV)

  • 100 grams: 32 mg (215% DV)

• Grapeseed Oil — 26% DV per serving
  • 1 tablespoon: 3.9 mg (26% DV)
  • 100 grams: 29 mg (192% DV)
• Palm Oil — 14% DV per serving
  • 1 tablespoon: 2.2 mg (14% DV)
  • 100 grams: 16 mg (106% DV)

References:

https://ods.od.nih.gov/factsheets/VitaminE-HealthProfessional/

https://authoritynutrition.com/foods-high-in-vitamin-e/

http://www.whfoods.com/genpage.php?tname=nutrient&dbid=111

Foods can be classified into acidic or alkaline based on their effect in the body after the food is metabolized, using the pH scale of 0 to 14. A healthy blood pH level in the human body is around 7.4, just over the midpoint on the pH scale. Conditions associated with acidic imbalance in the body, or acidosis, include diabetes, osteoporosis, kidney disease, heart disease, fatigue, lower immune functions, weight gain, and depression.

Since diet determines pH balance, identifying where specific foods fall within the pH scale can help plan and balance a healthy diet. Knowing that vegetables and fruits are of alkaline nature, juicing or consuming raw fruits and vegetables can be a quick way to ensure an alkaline diet if there is an acidic imbalance, which is a common condition. Other substitutions in your kitchen can help you avoid the acidic tendencies of certain foods and their related health impact.

Replace the following acidic foods with more alkaline options in your menus to help you reach pH balance:

         ACIDIC                                                          ALKALINE

Regular milk (cow)                            Coconut milk, unsweetened almond milk

Regular cheese (cow’s milk)            Raw goat cheese, organic cheese

Vinegar                                                 Lemon or lime

Sugar, sweeteners                              Stevia

Coffee, black tea                                 Green tea

White pasta                                         Spiralized vegetables (e.g., zucchini)

White rice                                            Brown rice

Peanuts                                                Almonds

Soda                                                     Water infused with lemon, lime, mint or cucumber

MSG                                                     Celtic grey sea salt, Himalayan pink salt

Condiments                                        Herbs, sprouts, lemon

Hydrogenated oils                             Olive, flax, hemp oil

The purpose of any detoxification is to remove toxins from the body that have been accumulated via food, air and other sources. Feeling sick, tired, overweight, irritable, sleepy, and craving sugar are usually symptoms of internal health imbalances. Since our organs work together it is important to consider the various organs in restoring overall health and wellness. Detoxification is important to remove accumulated waste and avoid toxic buildup in our system, which could lead to serious health risks and impact wellbeing.

A diet plenty of fruits and vegetables, and other nutritional sources, combined with proper sleep, exercise, and a healthy lifestyle facilitate the natural detoxification executed by the organs and their optimal function. When toxins are expelled and the body is repaired, health, energy and wellbeing are restored. Considering that toxins are almost unavoidable, regular cleansing becomes important. The body is unable to revitalize and rejuvenate with toxic overload.

The lists suggested below are some food items that will help detoxify specific organs and promote overall health: 

• LIVER: turmeric, apple, lemon, grapefruit, garlic, ginger, walnuts, dandelion, bitter gourd, leafy greens, broccoli, spinach, arugula, avocado.
• INTESTINES: flax seeds, chia seeds, pineapple, papaya, avocados, artichokes, dragon fruit, garlic, lentils and beans, fermented foods, aloe vera, green tea.
• GALLBLADDER: cucumber, tomatoes, beets, artichoke, sweet potato, okra, garlic, onion, legumes, watermelon, avocado, bananas, nuts, whole grains, sprouted beans, lean protein foods.
• PANCREAS: spinach, broccoli, sweet potatoes, cabbage, blueberries, kiwi, oranges, cherries, green tea, ginger tea, liquorice infusion.
• BLOOD: turmeric, cayenne pepper, ginger, garlic, leafy greens, kale, wheatgrass, dandelion, beets, oregano, parsley, pomegranate, red grapes, blueberries, flax seeds, coconut water, apple cider vinegar.
• LYMPH: fruits and vegetable juices, lemon water, turmeric, berries, cherries, pomegranate, cranberries, beets, asparagus, carrots, sea vegetables, lettuce, guava.