Manage Blood Sugar

As you strive to control blood sugar levels, it’s important to remember the role antioxidants play in managing diabetes. In order to get a handle on this condition, you’ll need to shore up on these important nutrients.

For starters, there’s Vitamin C. Vitamin C is the most active antioxidant in our water-based tissues. It lowers levels of sorbitol, the sugar that collects in and damages cells of the eyes (retinopathy), kidneys (nephropathy), and nerves (neuropathy).

You’ll also want to take an adequate amount of Vitamin E, your body’s premier fat-soluble antioxidant. Vitamin E improves glucose control and protects blood vessels and nerves from free radical damage, which is accelerated in people living with diabetes. Studies have shown that high doses of supplemental vitamin E may even reverse damage to nerves caused by diabetes and protect against diabetic cataracts and atherosclerosis.

Supplementation with both of these antioxidants is associated with a reduced risk of diabetic retinopathy. If you are living with diabetes, aim for 1,000-2,500 mg of vitamin C and 300-800 IU of vitamin E daily.

For more information on treating diabetes and diabetes risk factors, visit www.drwhitaker.com.

The key to the treating diabetes is twofold. First, you need to control blood sugar levels. Equally important, you must prevent diabetes complications.

While conventional physicians do attempt to stave off diabetes complications by helping patients maintain blood sugar levels that are in the normal range, they ignore the solid scientific research that supports the aggressive use of specific nutritional supplements for protection against the ravages of diabetes. This is one of the most obvious and inexcusable blind spots of conventional medicine.

Diabetes is a nutritionally wasting disease. Massive amounts of nutrients are lost as the kidneys rid the body of excess glucose by increasing urination, so the first step is replacement of these lost nutrients.

Among the most significant losses are the B-complex vitamins, and many people with diabetes have suboptimal cellular levels of these vital nutrients. Vitamins B6, B12, and biotin improve insulin sensitivity and also help prevent diabetes complications, particularly neuropathy, which is present in almost half of all people with diabetes. Supplementation is imperative, with recommended doses of:

• 75 mg vitamin B6,
• 150 mcg of B12,
• 300 mcg of biotin, and
• an array of other B-complex vitamins.

People with diabetes also tend to have low levels of magnesium, and those with the lowest levels are most likely to have diabetic retinopathy and other eye problems. For this reason, anyone trying to manage diabetes should also take a minimum of 500 mg of magnesium per day, balanced with 1,000 mg of calcium.

For more information on managing diabetes, natural diabetes treatments, and reversing diabetes, visit www.drwhitaker.com.

One of the most effective natural treatments for diabetes is vanadium. This unique trace mineral works to lower blood sugar by mimicking insulin and improving the cells’ sensitivity to insulin.

Supplementation with vanadyl sulfate and other vanadium compounds markedly lowers fasting glucose and improves other measures of diabetes. In a number of animal studies, this mineral has actually eliminated diabetes.

Human studies, although not as numerous, are also compelling. In a landmark study, eight people with type 2 diabetes receiving 50 mg of vanadyl sulfate twice a day for four weeks, followed by a placebo for four weeks, were found to have a 20 percent reduction in average fasting blood sugar, which lasted well into the placebo period after the mineral was discontinued. The only reported adverse effect was minor gastrointestinal (GI) distress during the first few days of the study.

Vanadium is quite safe, even at doses of up to 400 mg per day. Don’t be surprised if you hear rumors to the contrary. According to Dr. John McNeill, one of the world’s leading experts on vanadium, these unfounded precautions are based on toxicity studies done by a single researcher and have never been replicated by anyone else.  

Many physicians have utilized vanadyl sulfate with thousands of people living with diabetes in doses of 100–150 mg per day with remarkable success and absolutely no adverse reactions, save slight GI distress in a few individuals.

Vanadium is just one of the many natural diabetes treatments. For additional natural treatments for diabetes or information on managing diabetes, visit www.drwhitaker.com.

Chromium is a trace mineral that improves the action of insulin and helps move glucose and other nutrients into the cells. Its therapeutic value was first discovered in the 1950s, when researchers isolated a previously unknown substance from pork kidney. When they gave this substance to laboratory rats with glucose intolerance (a pre-diabetic form of insulin resistance), it caused such significant improvements that they named it glucose tolerance factor.

This unique compound was found to improve the activity of insulin and facilitate the uptake of glucose into the cells. Research intensified, and in 1959, the active ingredient in glucose tolerance factor was identified: chromium.

Chromium doesn’t cause the body to make more insulin—it just helps make insulin work better. At least 15 well-controlled clinical trials examining the effects of supplemental chromium on patients living with diabetes, insulin resistance, and other blood sugar abnormalities have shown that this mineral improves glucose metabolism.

Chromium has also been demonstrated to facilitate weight loss. As you likely know, diabetes and weight are very closely connected. Maintaining an ideal weight greatly increases your chances of avoiding the disease and beating diabetes.  

For more information on managing diabetes, natural diabetes treatments, and reversing diabetes, visit www.drwhitaker.com.

If you’re dealing with diabetes, specifically type 2 diabetes, the primary thrust of your medical management should be to obtain and maintain blood sugar levels within the normal range.

For most physicians, this means drug therapy. However, in more than 30 years of treating thousands of type 2 diabetics at the Whitaker Wellness Institute, I’ve found that drugs are rarely necessary. Instead, I rely on alternative diabetes treatments, including a comprehensive diet, exercise, and weight loss program, and natural agents that lower blood sugar. Adopting this natural treatment program has allowed the majority of the diabetic patients who come to the clinic to be successfully weaned from their hypoglycemic drugs.

Take the case of Alice, who came to Whitaker Wellness with a seven-year history of type 2 diabetes. Her blood sugar was under pretty good control on Diabeta (a sulfonylurea drug), but she was concerned about side effects—as she should have been. Drugs in this class are associated with weight gain, elevated cholesterol and triglyceride levels, and an increased risk of heart disease.  

During her week at the Back to Health Program, Alice was weaned off Diabeta and placed on a combination of targeted minerals and herbs. And guess what? Her blood sugar levels remained stable. She continued on this effective, less expensive, and far safer program, and has been able to maintain blood sugar levels in the normal range.

For more information on managing diabetes, natural diabetes treatments, and reversing diabetes, visit www.drwhitaker.com. While there, sign up for FREE e-letters, or subscribe to Dr. Whitaker’s monthly newsletter, Health & Healing.

We have become a nation obsessed with junk food and this emphasis on refined, fatty fare is partly responsible for nutritional deficiencies that can make it difficult to control blood sugar.  

Studies indicate that only a quarter of Americans get the recommended amount of magnesium, and intakes of zinc are also low. The average woman gets less than half the calcium she needs, and 58 percent of young women in the US are iron deficient. Chief among the nutrients that are lost during the refining process is the trace mineral chromium, which enhances the action of insulin and also facilitates weight loss. It has been suggested that chromium deficiencies, which are increasingly common in this country, may play a role in the development of type 2 diabetes.

Everyone—even those of you who eat a good diet—should take a high-potency multivitamin-mineral supplement every day. Make sure your multivitamin contains “megadoses” of the nutrients that have been demonstrated to reduce risk of type 2 diabetes, namely vitamin C (1,000-1,500 mg), vitamin E (300-400 IU), vitamin B6 (75–100 mg), vitamin B12 (100–1,000 mcg), biotin (300 mcg), magnesium (500 mg), and chromium (200–400 mcg).

Think of your multivitamin supplement as insurance to counterbalance the inadequacies of your diet. This small measure can help fill in the nutritional “holes” created by our modern lifestyle. Believe me, it’s the cheapest diabetic treatment you’ll ever buy.

For more information on managing diabetes and natural treatments for diabetes, visit www.drwhitaker.com. While there, sign up for FREE e-letters, or subscribe to Dr. Whitaker’s monthly newsletter, Health & Healing.

Believe it or not, one-third of Americans are obese, and obesity, particularly in the abdominal area, is a well-established diabetes risk factor.  

When you exercise, your muscles’ energy requirements increase dramatically—they need ready access to glucose, which fuels the hungry muscle cells. Exercise appears to some degree to actually bypass the normal requirements for insulin. It increases the transport of glucose into the cells, not only while you are exercising but for hours afterwards. Thus, it lowers blood glucose levels and also improves overall insulin sensitivity.  So, if you’re living with diabetes, exercise can be your key to controlling blood sugar.

Researchers at Stanford and the University of California, Berkeley who followed almost 6,000 men for 14 years determined that increased physical activity was especially protective for men with the highest risk of developing diabetes—those who were overweight or had a family history of diabetes.

Aim for at least 30 minutes of moderate-to-vigorous physical exercise four or more days per week. You don’t have to run marathons—just get active. Brisk walking is one of the easiest activities for beginners, but the most important thing is to choose something you enjoy and stick with it.

For more information on diabetes, diabetic complications, and reversing diabetes, visit www.drwhitaker.com. While there, sign up for FREE e-letters, or subscribe to Dr. Whitaker’s monthly newsletter, Health & Healing.

What you eat has a profound effect on your blood glucose levels and your risk of developing insulin resistance and type 2 diabetes. So if you or a loved one are at risk for or already dealing with diabetes, read the following information carefully.

Refined carbohydrates and sugars are rapidly broken down into glucose, driving up blood sugar levels and placing an increased burden on normal metabolic processes. Please avoid them whenever possible.

On the other hand, vegetables, legumes, and most fruits, cause a slow, sustained release of glucose into the bloodstream. Couple these slow burners with moderate amounts of lean protein and healthy monounsaturated and polyunsaturated fats, and you’ll find it easier to control blood sugar.  

Other great dietary tips to help you manage diabetes include:

• Eat moderate amounts of lean protein with every meal. Good sources are fish, poultry, tofu, egg whites, and legumes.
• Avoid saturated fats and trans fatty acids, found in margarine and other processed fats, and eat only healthy fats, such as those found in raw nuts and seeds, olive oil, and flaxseed.
• Make unprocessed carbohydrates the mainstay of your meals. Concentrate on fruits, vegetables, and legumes.
• Whenever possible stay away from starchy carbohydrates such as bread, potatoes, and refined grains.  

For more information on diabetes, diabetic complications, and reversing diabetes, visit www.drwhitaker.com. While there, sign up for FREE e-letters, or subscribe to Dr. Whitaker’s monthly newsletter, Health & Healing.

One of the primary reasons we’re seeing a worldwide glut of insulin-resistant diabetes is because more and more emerging nations are adopting the Western diet that we’ve “enjoyed” for years. Indigenous diets of fresh fruits and vegetables, legumes, and whole grains are being replaced with processed, refined foods that have been stripped of their natural fiber and nutrients. Meat has become more prominent in the daily diet. And fast-food restaurants are springing up all over the globe. This is horrible news for anyone trying to manage diabetes.

In the US, we’ve been eating a schizophrenic diet for years. In a futile effort to lose weight, we fill up on fat-free cookies and ice cream, which are nothing more than unhealthy refined carbohydrates. We’ve also become sugar junkies. According to US Department of Agriculture statistics, Americans consume an average of 149 pounds of sweeteners a year—not counting the artificial sweeteners that we consume in more than 7,000 products. 

Excess fat is also a culprit, particularly saturated fats from meat and altered trans fatty acids in processed foods. As early as the 1920s, it was demonstrated that a high-saturated-fat diet contributes to type 2 diabetes, as it not only causes weight gain—one of several diabetes risk factors in itself—but also decreases insulin sensitivity and makes it difficult to control blood sugar.

Beating diabetes has a lot more to do with lifestyle choices than with which pill to take next. Stay tuned to this blog for additional diet recommendations and other natural remedies for diabetes.

For more information on diabetes, diabetic complications, and reversing diabetes, visit www.drwhitaker.com. While there, sign up for FREE e-letters, or subscribe to Dr. Whitaker’s monthly newsletter, Health & Healing.

People living with diabetes have an increased need to urinate, as their kidneys attempt to get rid of excess glucose. Along with excess glucose, however, massive amounts of water-soluble vitamins and minerals also are lost. Yet, incredibly, most white-coated experts specializing in helping patients manage diabetes make no attempt whatsoever to replace these nutrients, leaving patients to suffer the inevitable consequences of massive nutritional deficiencies.

Numerous studies have shown that people with diabetes tend to have low cellular levels of magnesium, zinc, vitamins B6 and C, and other essential water-soluble nutrients. Is it any wonder that they are at increased risk for atherosclerosis, heart disease, and other degenerative conditions that have been definitively linked to nutritional deficiencies?  

The combination of these processes puts people trying to manage diabetes at a dramatically increased risk of premature death and disability. The areas of the body most profoundly affected by diabetic complications include the blood vessels, nerves, eyes, kidneys, and extremities. In fact:

• People with diabetes are two to three times more likely to die from heart disease than those with normal blood sugar levels, and they are five times more likely to have a stroke.
• People with diabetes are subject to vision problems such as glaucoma and cataracts, and diabetic retinopathy is a leading cause of blindness.
• Forty percent of all cases of kidney failure are attributed to diabetes.
• Sixty to 70 percent of all diabetics have some form of nerve damage, and a majority of lower extremity amputations are performed on diabetics.
• Erectile dysfunction, impaired digestion, urinary incontinence, excess sweating, gum disease, and increased risk of infection are additional diabetes complications.

For more information on diabetes, diabetic complications, and reversing diabetes, visit www.drwhitaker.com. While there, sign up for FREE e-letters or subscribe to Dr. Whitaker’s monthly newsletter, Health & Healing. 

Diabetes is a silent stalker, and if you’re over 45, overweight, inactive, or suffering with other diabetes risk factors, you’re a prime target.  

In the United States alone, nearly 24 million people suffer from diabetes, and another 5.7 million are walking around undiagnosed. Worldwide, the number of people with diabetes is expected to skyrocket to 366 million by the year 2030.

Diabetes is a fearsome disorder, yet one we take much too lightly. Few people flirting with borderline elevated blood sugar levels realize the urgency of managing diabetes in its early stages. Most are unaware that diabetes is the leading cause of blindness, kidney failure, and amputations in this country, or that people with diabetes are more likely to have—and die of—a heart attack or stroke than those with normal blood sugar metabolism. Nor do they recognize that diabetes is a primary contributor to erectile dysfunction (impotence) and dementia.

Furthermore, most people either don’t know or tend to ignore the subtle warning signs of this devastating disease. It’s time we all pull our heads out of the sand and look diabetes in the eye. Diabetes is in large part a disease of lifestyle. In 90 percent of all cases, it is both preventable and treatable—yet statistics clearly show that it is being neither prevented nor treated appropriately.

For more information on diabetes, diabetic complications, and reversing diabetes, visit www.drwhitaker.com. While there, sign up for FREE e-letters or subscribe to Dr. Whitaker’s monthly newsletter, Health & Healing.

With all the focus on “fixing” diabetes with drugs, underlying causes of the condition are rarely considered.  One potential contributor is low testosterone, which affects one in three men managing diabetes. But which came first, testosterone deficiency or diabetes?

A study published in Diabetes Care may answer that question. Finnish researchers measured levels of sex hormone–binding globulin (SHBG) and testosterone in 702 middle-aged men who had no signs of diabetes and were easily able to maintain blood sugar levels that were healthy. They then reexamined them after 11 years.

At the time of follow-up, 147 had developed metabolic syndrome and 57 had diabetes. What’s important about this study is that, regardless of other factors, the men with the lowest testosterone levels were nearly two-and-a-half times more likely to have developed diabetes or metabolic syndrome.

The idea that diabetes can be treated by normalizing testosterone levels is one of the many alternative treatments for diabetes that is picking up speed. Studies looking at supplemental testosterone as an adjunct therapy are being conducted, and many physicians who use bioidentical hormones have been treating diabetes patients with it for years.

Men over the age of 45 should have their testosterone level tested. If it’s low, replacement should be considered. In addition to regulating insulin, testosterone reduces body fat, increases libido, boosts energy levels, and improves mood and memory. Testosterone requires a prescription and may be obtained from compounding pharmacies.

Fish oil, which contains the omega-3 fatty acids EPA and DHA, is powerful medicine for disorders ranging from heart disease and depression to arthritis and autoimmune disorders.

EPA is particularly beneficial for the cardiovascular system, as it discourages blood platelets from sticking together, relaxes the arteries, and lowers triglyceride and cholesterol levels.

For years, people dealing with diabetes, specifically type 2 diabetes, were advised to avoid fish oil supplements, due to their presumably negative effects on the body’s ability to control blood sugar. However, a meta-analysis has put this myth to rest.

In this review of studies involving 823 patients with type 2 diabetes, fish oil supplementation at doses ranging from 3,000–8,000 mg per day had no harmful effect on short- or long-term ability to control blood sugar. Furthermore, the fish oils supplements significantly improved triglyceride levels.

More recent research found that women living with diabetes who took 3,000 mg of fish oil a day for two months had marked improvements in body fat and blood lipid levels. (This is key, in part due to the connection between diabetes and weight.) 

I’m not suggesting that fish oil is a cure for high blood sugar, but it can certainly play a role in managing diabetes. Everyone, regardless of health status, should take a minimum of 2 g of high-quality fish oil per day. If your cholesterol and triglycerides are high, consider increasing this to 4 or more grams daily. For these larger doses, look for liquid or concentrated fish oil supplements, as they beat taking handfuls of capsules.

If you’re trying to manage diabetes and need a little extra help to control blood sugar (and your weight), glucomannan may be just the supplement for you.

Glucomannan is a water-soluble fiber derived from the Konjac root, a potato-like tuber native to Asia. Glucomannan works by absorbing water, which increases bulk, helping to reduce appetite, and produce feelings of satiety. It can also help support your health in other ways:

• Glucomannan promotes a more gradual absorption of carbohydrates, which helps to slow the release of sugars from the gut. This helps to manage blood sugar levels.
• Since glucomannan is a soluble fiber, it prolongs stomach emptying time and helps to promote healthy cholesterol levels.
• Glucomannan also helps support overall digestive health and naturally promotes regularity and normal bowel function.

All of these factors place glucomannan at the top of the list when ti comes to natural remedies for diabetes.

If you are looking to manage diabetes, take ½ teaspoon (2.5 g) mixed in an eight-ounce glass of water, two or three times daily, 30 minutes to one hour before meals (drink it quickly, before it thickens). Take care to avoid glucomannan capsules, as they may stick and expand in the esophagus.

Glucomannan is safe and well-tolerated. It can be taken indefinitely.

Note: Taking fiber supplements may interfere with the absorption of some minerals. If you take glucomannan or any fiber supplement before a meal, wait three or four hours before taking your vitamin and mineral supplements. (Most of the time, supplements should be taken with food. If you are taking glucomannan, use as directed and take your other supplements with a light snack to avoid stomach upset.)

Chromium is a trace mineral that is a boon for people living with diabetes. Its therapeutic value was first discovered in the 1950s, when researchers isolated a previously unknown substance from pork kidney. When they gave this substance to laboratory rats with glucose intolerance (a pre-diabetes form of insulin resistance), it caused such significant improvements that they named it glucose tolerance factor (GTF).

This unique compound was found to improve the activity of insulin and facilitate the uptake of glucose into the cells. Research intensified and, in 1959, the active ingredient in GTF was identified: chromium.

Chromium doesn’t cause the body to make more insulin—it just helps insulin work better, and this is critical for people who are trying to manage diabetes. 

At least 15 well-controlled clinical trials examining the effects of supplemental chromium on people living with diabetes, insulin resistance, and other blood sugar abnormalities have shown that this mineral improves glucose metabolism.

In one study conducted by the US Department of Agriculture’s Human Nutrition Research Center and Beijing Medical University, 180 people with type 2 diabetes were divided into
three groups and given supplements containing 100 mcg chromium, 500 mcg chromium, or a placebo, twice a day. No other changes were made in their medications, diets, or activity levels. When their blood glucose levels were tested after four months, the patients taking chromium had reductions in blood sugar, insulin, cholesterol, and glycated hemoglobin (also called hemoglobin A1C, a longer-term measure of blood sugar control).

Chromium has also been demonstrated to facilitate weight loss, and if you’re aware of the close connection between diabetes and weight, you’ll understand how important this is.

Aim for 200 mcg of chromium daily.

Two of the best natural remedies for diabetes are B-complex vitamins and vitamin C.

B-complex vitamins, particularly B6 and B12, are vital for the health of people who have diabetes. That’s because these vitamins support nerve health, which is critical when addressing conditions such as diabetic neuropathy.

Biotin is another B-complex vitamin that is necessary for cell growth and for the metabolism of protein, fats, and carbohydrates. This vitamin also also been shown to lower fasting blood sugar levels and reduce risk of complications such as diabetic neuropathy.

The ideal daily dose for people living with diabetes is 75-125 mg of B6, 150-1,000 mcg of B12, and 300 mcg of biotin daily.

Vitamin C is a potent antioxidant that protects against free-radical damage throughout the body. This vitamin is also required for the production of collagen, so it strengthens the blood vessels and supports healthy blood flow. In addition, it is involved in multiple aspects of the immune response and boosts overall immunity.

Perhaps most important to people managing diabetes, however, is vitamin C’s ability to lower levels of sorbitol, a sugar alcohol that can collect in the cells and damage the eyes, kidneys, and nerves. This, plus its ability to put the brakes on free radicals, makes vitamin C an important weapon in the arsenal against diabetes complications.

Finally, vitamin C is an excellent therapy for another condition that often co-exists in individuals living with diabetes: hypertension. Irish researchers found that just 500 mg of vitamin C a day lowered blood pressure and arterial stiffness in patients with type 2 diabetes.

I recommend people dealing with diabetes take at least 1,000 mg of supplemental vitamin C daily.

A common dietary question of people dealing with diabetes is, “Can I drink alcohol?” The answer is, “Sometimes.”

Because alcoholic drinks contain a fair amount of calories derived from sugars, conventional wisdom has long held that people with diabetes should avoid alcohol. We now know that rather than worsening the diabetic condition, judicious use of alcohol actually improves it by enhancing insulin sensitivity.

Moderate amounts of alcohol improve the cells’ ability to respond to insulin, resulting in an ability to more easily manage blood levels of both glucose and insulin.

For most people dealing with diabetes, however, alcohol consumption can be a double-edged sword—that’s why drinking in moderation is your best bet. Too much alcohol can lead to serious health conditions, including liver disease. And for some people, even one drink is too much.

Numerous scientific studies support safe, natural remedies for diabetes. Yet the vast majority of physicians continue to ignore the research—and jeopardize the health of patients seeking to manage diabetes—by focusing strictly on lowering blood sugar, no matter what the cost.

Part of the problem can be laid at the feet of human psychology. When a doctor sees a patient living with diabetes, specifically type 2 diabetes, he or she may give lip service to diet and exercise. But, to be really effective, the doctor must become a counselor who encourages and monitors the patient’s activity level, diet, and weight.

Obviously, lifestyle changes require work on the part of both physician and patient, and who wants to put forth that much effort? So the doc pulls out his prescription pad and discharges that responsibility. And patients accept this because it’s an easy out for them as well. What could be simpler than taking a “magic pill,” especially if adverse side effects are glossed over, as they usually are?

The pharmaceutical industry also shoulders much of the blame. These companies currently control the bulk of medical research, treatment guidelines, and physician education. As a result, not only is the effectiveness of drugs overstated and the risks minimized, but the emphasis on medication draws attention away from safe, natural treatments that truly improve the health and longevity of people managing diabetes.

Although most people think injected insulin is reserved for type 1 diabetes, more than one in four people with type 2 diabetes use insulin. And, in most of those cases, it just makes things worse.

“Bill”, a patient of mine, had type 2 diabetes for 10 years prior to coming to the Whitaker Wellness Institute. At the time of diagnosis, his physician started him on a drug that stimulates insulin production. It worked for a while, but slowly and surely, he was unable to manage blood sugar levels effectively. Plus, his weight began to increase.

His doctor responded by increasing his medication dose. Again, his levels improved for a time, but eventually both his blood sugar and his waistline inched up.

After a time, Bill was no longer able to manage his diabetes with oral drugs, so his doctor prescribed a low dose of insulin. Over the next few years, his insulin dose was periodically ratcheted upward to keep pace with his rising blood sugar levels, and with every increase, he gained more and more weight. After 10 years, he was taking 100 units of insulin daily and had put on 100 pounds! Folks, that’s just bad medicine.

Bill’s diabesity, which was contributing to a number of health problems, was clearly exacerbated by insulin. Following the Whitaker Wellness diabetes treatment program, Bill lost those 100 extra pounds (over the course of several years), and his blood sugar normalized without any medication at all.

Another testament to the link between diabetes and weight is the fact that 90 percent of teenagers with type 1 diabetes sometimes skip their insulin doses in order to prevent weight gain. Clearly, this is not a good thing (especially since people with type 1 diabetes need insulin to survive), but it goes to show just how many people experience this potential downside to supplemental insulin.

In my next post, I’ll discuss another downside of insulin: hypertension.

Excess fat, particularly saturated fats from meat and whole dairy products and trans fats found in processed and most fast foods, can wreak havoc on your body.

As early as the 1920s, it was demonstrated that a high-saturated fat diet not only causes weight gain, but also decreases insulin sensitivity.

A more recent British study also found that cutting back on saturated fats in meat and whole dairy makes it easier to maintain blood sugar in people dealing with diabetes. So, if you want to maintain a healthy weight and better manage blood sugar levels, try to eliminate these foods from your diet.