Natural Solutions for Managing Type 2 Diabetes

Type 2 diabetes is one of the fastest-growing health challenges in Australia — and around the world.  More than 1.3 million Australians are currently living with type 2 diabetes.  Even more concerning is that the number is rising and we’re now seeing diagnoses in younger adults and even teenagers. 

The good news?  In many cases, type 2 diabetes can be prevented — and even put into remission — through simple but powerful changes in food, movement and lifestyle.  As a Naturopath and Nutritionist, I’ve seen first-hand how natural approaches can transform the lives of people living with type 2 diabetes. 

What is Type 2 Diabetes? 

In type 2 diabetes, the body can still make insulin — the hormone that helps move glucose from your blood into your cells — but the cells stop responding to it properly.  This is called insulin resistance.  Over time, the pancreas works increasingly harder to keep blood glucose in range, but eventually it can’t keep up, and blood glucose levels stay high. 

Left untreated, high blood glucose can damage blood vessels, nerves and organs, increasing the risk of heart disease, kidney damage, vision problems and more. 

Why is it becoming more common? 

Our modern lifestyle plays the biggest role.  Many of us move less, eat more processed and refined foods, live with higher stress and get less sleep than previous generations.  These factors all increase insulin resistance and weight gain, especially around the middle.  Add an ageing population and better screening and it’s easy to see why the numbers keep climbing. 

Why I chose to focus on diabetes 

In my early years as a practitioner, I noticed a pattern:  so many people with fatigue, weight gain, hormonal changes, or cardiovascular risk also had blood glucose problems.  When I started working with clients on improving their blood glucose control, their energy improved, their weight started to shift and their overall health got better. 

What I love about natural medicine is that we don’t just look at the glucose numbers.  We work on the whole picture — digestion, sleep, mood, inflammation, stress — because all of these affect how the body handles blood glucose.  And when we address the root causes, the results can be life-changing. 

Lifestyle foundations for better blood glucose levels 

Here are my top natural strategies for managing type 2 diabetes: 

• Base your meals on real, whole foods – Include quality protein (fish, eggs, chicken, legumes), healthy fats (avocado, olive oil, nuts, seeds) and plenty of colourful vegetables.  This slows glucose release and keeps you fuller for longer. 
• Choose “slow carbs” over “fast carbs” – Swap white bread, soft drinks and pastries for wholegrains, fruit, legumes and vegetables. 
• Move after meals – Even a 10-minute walk after eating can lower blood glucose, because your muscles use glucose for energy. 
• Look after your gut health – A diverse microbiome can improve insulin sensitivity.  Add fermented foods like sauerkraut, kimchi, or kefir and prebiotic foods like onions, garlic, and asparagus. 
• Prioritise sleep and manage stress – Both poor sleep and high stress can raise blood glucose.  Gentle breathing, yoga, or a relaxing bedtime routine can help.                           

Natural allies for blood glucose balance 

Certain foods, herbs and nutrients can also support healthy glucose levels: 

• Ceylon cinnamon – Can improve insulin sensitivity and reduce after-meal spikes. 
• Fenugreek seeds – Rich in soluble fibre, which slows the absorption of carbohydrates. 
• Bitter melon – Contains compounds that act a little like insulin. 
• Magnesium – Found in leafy greens, nuts, seeds and legumes; supports healthy insulin function. 
• Chromium – Present in broccoli, green beans and wholegrains; helps the body use glucose effectively. 
• High-fibre foods – Lentils, chickpeas, chia seeds and vegetables help keep blood glucose steady. 

If you’re on medication, check with your healthcare provider before adding concentrated herbal supplements — natural remedies can be powerful. 

Fact or fiction:  Should people with diabetes avoid carbs completely? 

Definitely fiction!  Carbohydrates aren’t the enemy — it’s the type and amount that matter.  Our bodies need glucose for energy, especially our brains.  The real issue is highly processed carbs that cause quick blood glucose spikes. 

Focus on “smart carbs” — vegetables, fruits, legumes and wholegrains — and pair them with protein, fat, and fibre for a steady energy release. 

First steps if you’re newly diagnosed 

If you’ve just been told you have type 2 diabetes, it can feel overwhelming.  Here’s where to start: 

• Notice your body’s responses – Keep a simple food and symptom diary. 
• Add before you subtract – Increase colourful vegetables, lean proteins and healthy fats before worrying about cutting things out as this will naturally crowd out any processed foods and snacks. 
• Move in ways you enjoy – Walking, dancing, gardening — anything that gets you moving regularly – it doesn’t have to be the gym if it’s not your thing! 
• Care for your stress and sleep – They’re just as important as food for blood glucose control. 
• Build your health team – You can combine natural approaches with medical care if you need to for the best support. 

The bottom line:

Type 2 diabetes is a serious condition — but it’s also one where your daily choices make a huge difference.  By focusing on whole, unprocessed foods, regular movement, good sleep and targeted natural supports, you can take back control of your health and live well with, or even without, diabetes. 

Contact me:

If you’d like to learn more about natural approaches to blood glucose balance, you can connect with me at info@carrunsquires.com or read more on my website at www.carrunsquires.com.