What do I eat for Type 2 Diabetes?

Welcome to episode 41. We have a listener question so let’s get started. 

Hi there. Thanks for your easy to understand information in your podcast. I have Celiac disease, Hashi's and now Diabetes! Do you have a sample simple diet plan? I just got diagnosed with the Diabetes..  I have no clue what to do about this. 


Hi Misty, 

Thanks for listening to the podcast! Sounds like you have a lot going on. I am going to assume you were diagnosed with Type II diabetes. 

A sample diet plan would look something like removing all processed foods, eating real whole foods. Meats, ideally from pastured animals, good quality fats like grass fed butter, coconut oil, olive oil and consuming lots and lots of veggies. 

This type of diet is very helpful to reset the body so it can reduce inflammation and your cells can become less resistant to insulin again. 

Often, having issues with insulin means you also have trouble with your weight. It is estimated that more than ⅔ of adults in the US are overweight. I am not saying that you are overweight Misty. 

Each year about 45 million Americans go on a diet and spend around $33 billion on weight loss products and programs. 

Let’s get something straight right now.

Diets don’t work.

Weight loss programs might work while you working them but they don’t work once you stop. This is why I am constantly preaching and teaching my clients that it is not about a diet. It is about changing your diet and lifestyle.

A diet is the kinds of foods that a person, animal or community habitually eats according to the dictionary definition. So we have a diet. We don’t go on a diet for a short time to get a result that we can’t keep when we go off a diet. 

Digging ourselves out of our chronic disease states is a JOURNEY and not necessarily a destination. 

You almost have to just make a decision to start doing the right thing by your body. Give it what it needs and craves to keep it in balance. Choose your health. 

When you are dealing with Type II diabetes, refined carbs are not your friend. 

Here is what happens to your cells when you consume too much sugar in the form of sugar itself or refined carbs like bread, pasta, cookies, cakes etc. 

Our cells need energy and they store in the form of something called ATP (adenosine triphosphate). Cells need glucose (sugar) to create ATP or they will die. 

Plants make glucose through photosynthesis, we do not. We have to get it from our diet. 

If your blood glucose or blood sugar gets too low, not enough glucose will get to our tissues and organs, leaving our cells unable to make enough ATP to work properly or function. 

Now too much glucose in the blood will make blood thicker (think of molasses and how slow that flows) and it won’t flow as well or as quickly which means nutrients, especially oxygen does not get delivered to cells and they will eventually die. 

When we eat something and digest it, glucose enters our bloodstream. Our cells need to adjust to that shift in sugar pretty fast so the cells can get the glucose they need to create energy.  

How does this happen?  Insulin. It is a hormone produced by the pancreas and it gets released just before we eat and while we are eating. It tells the liver, muscle and fat tissues to take the sugar out of our blood which lowers our blood sugar levels. 

Insulin goes to the receptors on our cells. I always think of receptors on our cells as little satellite dishes waiting to receive a signal.  When it gets to the receptor and attaches itself to it, the cell it is on (muscle, liver, fat) gets a signal to absorb the glucose/sugar molecule and store it as a form of glucose called glycogen which is a stored form of glucose or sugar. 

As your blood sugar level drops, insulin release will slow down or stop. Our body doesn’t want this level to get too low though so it will also stimulate the cells in muscle, fat and in the liver to to break down that stored sugar, glycogen, by releasing glucagon and sugar will be released. 

This is how the body maintains balance or homeostasis. 

Our body gets ready for the barrage of sugar we consume by releasing insulin before we even take the first bite. Just by us smelling some delicious food or drooling over the dessert tray at a restaurant, our body releases insulin. 

Let’s use a candy bar as an example. You eat it, it is broken down in your stomach and absorbed as glucose right into the bloodstream.

Your body will then release insulin and in a few minutes your insulin level will be pretty high so it can bring all that sugar to the cells and lowering your blood sugar levels. 

What you ate the meal before the candy bar will affect how much insulin is released- usually means more insulin is released to respond to the candy bar if you are eating a meal made from the Standard American Diet- processed, refined carbs. 

If your blood sugar is regularly high, the pancreas continues to release insulin until blood sugar levels return to normal. 

The brain needs glucose and can make its own insulin. How crazy is that. That might be why when your blood sugar gets too low, you can’t think. 

Stress will affect your blood sugar too. Noradrenaline, a fight or flight hormone, will keep the body from producing insulin because it thinks we need to hang on to the sugar in our blood to flee danger. 

In Type II Diabetes the problem is that you have insulin being released but the receptors on your cells are not taking it in. This shows up as consistently high blood sugar levels on a blood test. 

It starts out as insulin resistance. Think of insulin as a key to a door. The cell is the door and the receptor is a lock on the door. Using that key too much can wear out the lock and it just doesn’t work anymore so you can’t get the door open. Your body might try to make more keys (insulin) to try to get the door open. 

The more refined carbs and sugar you eat, the more insulin produced by the pancreas. This can wear down the receptors causing insulin resistance but if not managed with diet and lifestyle it can also wear out the pancreas to the point of it not being able to make insulin as well or make enough or make any at all. 

This is when you become insulin dependent and need to inject yourself with insulin. 

Again, the best foods for managing Type II Diabetes are going to be proteins like meat, seafood, poultry, lamb, bison, wild caught fish, pastured eggs. Always buy the highest quality protein that you eat the most of and for the rest, trim the fat and do your best. 

Full fat dairy products will slow down the absorption of the milk sugars keeping your blood sugar stable. Most people with hashimoto’s should not be consuming dairy but you can do full fat coconut milk in place of many dairy products, except cheese sadly. 

Veggies in large amounts. Avoid some of the starchier veggies for a few weeks like sweet potatoes, squashes, beans and things like that. 

Grains will cause your insulin to spike so are not recommended. 

I hope this helps. 

If you have a question about your health you would like me to answer, send it to me at helpforhashimotos@gmail.com or go to my website and fill out the contact form. 

Please leave me a rating and review on iTunes and share this podcast with anyone you think could use the help from it. I would really appreciate it. 

You can also get my ebook Five Things Your Doctor Won’t Tell You About Hypothyroidism by heading over to HelpForHashimotos.com

You can join my facebook group Help For Hashmoto’s and while I am on a social media break I do check daily to see if anyone has asked to join. 

I’m currently taking new clients. If you need help figuring out just how to feel better with Hashimotos, thyroid problems or other chronic illness, I’m your girl! 

Can Celery Juice Heal My Thyroid?

Welcome to Episode 40!

I hope you are well! Thanks for listening, I appreciate that you are here! 

I’ve been having a lot of breakfast soup lately and protein shakes with chopped up frozen zucchini, pea protein and beef protein from Designs For Health with coconut milk. Quick and easy breakfast. I have something going on with my digestion so I am taking it easy with more healing foods during the day like bone broth and soup. 

I had been eating some sour dough bread from a company called Bread Srsly but my body is letting me know that no grains seem to be okay right now. I’ve been getting itchy skin. I’m going on vacation soon so when I get back I am going to dial my diet in tight and do a lot of bone broth to see if I can get my digestion back on track. 

Ever since I did that little experiment of going off my medication I have had horrible digestion. So- I’ve started making sure I am taking stomach acid with every meal to help break down my protein better. 

I have also been doing a lot of green juice in my Vitamix. A couple sticks of celery, about ⅓ to half a cucumber. I just cut some up and put them in the freezer so I don’t have to worry about them going bad. I add a whole peeled and seeded lemon and a palmful of parsley with water and ice and blend. I do add a pinch of sea salt too. I’m pretty sure I’ve talked about this drink before on here but there you have it again. 

I got to thinking about my green juice and the celery in it. Celery juice seems to be all the rage right now and so it begs the question: 

Can Celery Juice Heal My Thyroid?

Anthony William, The Medical Medium, says that fresh celery juice every day will help you heal your thyroid. 

I’ve never been a huge fan of celery but recently my body really seems to enjoy it. I still prefer it to be covered in nut butter if I’m going to eat it raw but sometimes I crave plain old celery. 

I always use it as a base for my soup recipes but other than that celery has not usually been real high on my list of delicious veggies. 

This study says celery has many medicinal properties.  It appears to be antibacterial, anti-inflammatory, can help lower blood sugar and levels of fat in the blood. 

It grows well in cold and mild environments and is widely used in traditional medicine. It is said that it can prevent cardiovascular disease, jaundice, joint pain, lower blood pressure and is anti-fungal. It can also help protect the lining of our gut. 

Pretty crazy that Mother Nature provides us will all this good stuff to take care of our body. 

Celery has antioxidants in it which will help neutralize free radicals. Free radicals damage our tissues and cells. 

What is the best way to eat celery?

Fresh raw celery is best consumed within a week in order to get the antioxidant benefit and chopping it as needed rather than making celery sticks and storing them for the week means losing less nutrients. But if you need to chop it and store it in order to save time or make eating it easier then go for it. You won’t lose all the nutrients. 

Steaming it can protect some of its nutrients too.  So I guess this means eating it in a variety of ways can be the most beneficial. 

Be sure to choose celery that is crisp and will snap when you pull it apart and try to always buy it organically if you can. It is usually on the Environmental Working Groups list of the dirty dozen. 

What nutrients are in celery?

One cup of celery has 33% the daily value of vitamin K, 11% molybdenum (if you have multiple chemical sensitivities you could be deficient in this), 9% folate, 6% potassium and so much more. You can go to whfoods.org for a full nutrient profile. 

Vitamin K: It is a fat soluble vitamin found in foods and made in our body. It helps blood clotting- this is K1. K2 is made by the bacteria in our gut so good gut health is important. 

K is absorbed from the upper part of your small intestine with the help of bile which is made in the liver and secreted from the gallbladder and from pancreatic juices. Taking too much vitamin E or Calcium can reduce absorption of K. It is stored in small amounts. Rancid oils (like canola and soybean oil) and fats, x-rays, radiation, aspirin, air pollution and freezing of foods all destroy vitamin K. It is not a good idea to supplement with K1 unless you can have your clotting abilities monitored. 

Molybdenum is an essential trace mineral that we get mostly from food. It is deficient in the soil which can cause a deficiency in mammals including humans.  It helps in fixing nitrogen in the soil so decreased molybdenum leads to poor plant growth. 

Our body only contains about 9mg of this mineral and it is found mostly in the liver and the kidneys, adrenal glands, bones and skin. One function that relates to thyroid problems is that it helps to mobilize iron from the liver so the body can use it. This means that it can help prevent anemia. A common and important issue in thyroid health. 

It is well absorbed from the small intestine but competes with copper where absorption happens. It is thought to help prevent some cancers as well. 

This is not something you should supplement with in large amounts. You will find it in a multi mineral supplement in just the right amount with other needed minerals. Check with a practitioner before supplementing with anything. 

Deficiency is thought to lead to visual problems, rapid heart rate and breathing problems. 

Folate is also known as B9. It is a water soluble vitamin and is prevalent in dark leafy green veggies. Do not confuse folate with synthetic folic acid which is in most processed foods. The synthetic form can lead to unmetabolized folic acid and will be a problem for you if your methylation pathways are not working right. 

Our body can store enough of this in the liver for 6-9 months before we will notice a deficiency. It helps us make red blood cells and helps us break down and use protein, divide cells and is important in brain function. 

Folate is used to treat stress, fatigue and adrenal gland dysfunction. Taking high amounts of vitamin C can cause you to need more folate. The adrenals also like vitamin C but again- supplementing willy nilly because someone said something helped them can be bad for you. 

If you are taking birth control pills you can need to supplement with folate. It also helps with menstrual issues. It can help restless leg syndrome and with pernicious anemia (a B12 problem). 

And finally potassium. It is a pretty significant mineral in the body. We need it for cells to function and for the electrical connections in our body. It is part of electrolytes which help our cells get water. It actually means that it has a little electrical charge to it. 98% of our potassium is found in our cells. Those tiny little things sure do have a lot of things in them. 

Alcohol, caffeine, sugar, diuretic drugs all cause potassium losses and can contribute to lowering the blood potassium. We also lose potassium from diarrhea and throwing up. 

It helps regulate our blood pressure and deficiency is common in chronic illness and as we get older. 

Fatigue is the most common symptom of deficiency and early symptoms of deficiency also include things like muscle weakness, slow reflexes, dry skin, acne and can progress in to nervous disorders, insomnia, slow or irregular heartbeat. 

Low potassium can cause irregular heartbeat and cause blood sugar issues making our blood sugar higher. 

What is so great about celery juice?

It sounds pretty good to me based on all the nutrients in it and what they do for us! How about you?

Well, studies show that the juice has been shown to lower inflammation and if you have Hashimoto’s you likely have some inflammation in the body. 

Anthony William says that juicing celery and drinking 16 ounces  (or up to 32 ounces) of it a day will improve many chronic conditions including thyroid conditions.  You will need to have once bunch of celery to juice per day to get 16 ounces out of it. That is a lot of celery. 

He says you need to drink it in the morning on an empty stomach. I would agree with this if you were going to do it. Drinking it on an empty stomach will ensure that nothing will interfere with it doing its job. 

In his book he says that celery will help you maintain stomach acid and it helps the liver produce bile which you need to emulsify fats. His whole thing in his thyroid book is that EBV is the cause of thyroid problems, which for many people, can be a trigger and celery juice is supposed to “anti-EBV”. He says it also helps support the central nervous system and helps with adrenal health. 

He says celery juice will increase production of T3 which for many of us would be great. 

I’ve tried once to make celery juice in my Vitamix and I had a really hard time getting it down. I don’t have a juicer and don’t plan to buy one so for now, I’m holding off on drinking the green stuff all by itself. 

I have heard a lot of good stories about celery juice helping people have great bowel movements, more energy and get rid of hot flashes. 

There do not seem to be any downsides to drinking it. If you want to give it a try, go for it. You will get some great anti-oxidants, vitamin C and other good for you nutrients. There is nothing wrong with that. 

Okay. That is it for today. Thanks for listening! 

If you have a question about your health you would like me to answer, send it to me at helpforhashimotos@gmail.com or go to my website and fill out the contact form. 

Please leave me a rating and review on iTunes and share this podcast with anyone you think could use the help from it. I would really appreciate it. 

You can also get my ebook Five Things Your Doctor Won’t Tell You About Hypothyroidism by heading over to HelpForHashimotos.com

You can join my facebook group Help For Hashmoto’s and while I am on a social media break I do check daily to see if anyone has asked to join. 

I’m currently taking new clients. If you need help figuring out just how to feel better with Hashimotos, thyroid problems or other chronic illness, I’m your girl! 

Until next week! 

Nadkarni KM. Indian Materia Medica. 2nd ed Mumbai, India: Popular Prakashan; 2010. 

Kooti W, Ghasemiboroon M, Asadi-Samani M, et al. The effects of hydro-alcoholic extract of celery on lipid profile of rats fed a high fat diet. Adv Environ Biol. 2014;8:325–330

An extract of Apium graveolens var. dulce leaves: structure of the major constituent, apiin, and its anti-inflammatory properties. Mencherini T, Cau A, Bianco G, Della Loggia R, Aquino RP, Autore G J Pharm Pharmacol. 2007 Jun; 59(6):891-7.

Kooti W, Ali-Akbari S, Asadi-Samani M, Ghadery H, Ashtary-Larky D. A review on medicinal plant of Apium graveolens . Adv Herb Med. 2014;1:48–59.