90% of diabetes cases could end if you STOP these foods

6. The Meat of the Matter: Processed vs. Natural

Red meat has been heavily debated, but much of the fear is misplaced. A major 2019 analysis in the Annals of Internal Medicine reviewed numerous studies and concluded that eating red meat in moderation was not significantly linked to heart disease, cancer, or diabetes. The key word is moderation as part of a balanced diet. A steak can be a great source of protein that keeps you full.

The real problem is processed meats. Just like processed snacks, these are the bottom-of-the-barrel products loaded with sugar, fillers, and other additives. This includes sausages, hot dogs, salami, cheap bacon and ham, jerky, and canned meats. These are the foods you need to avoid. Instead, opt for high-quality, lean meats like chicken breast, turkey, and good-quality steak.

And what about nitrates? They got a bad rap because they were used as a preservative in these low-quality meats. But the studies were flawed; people who eat cheap, processed meats often have other unhealthy lifestyle factors. The truth is, your own saliva produces more nitrates than you get from food. It’s not the nitrates; it’s the overall poor quality of the processed product.

7. The Ultimate Game-Changer: Intermittent Fasting

This is the big secret that no corporation wants you to know because they can’t make money from it. It’s supported by every major religion, it’s free, and it’s one of the most powerful tools for reversing diabetes. I’m talking about intermittent fasting.

This isn’t about starving yourself. It’s about creating a dedicated window of time for eating each day. The most famous case is a man who, under medical supervision, did not eat for 382 days. He lost 276 pounds and remained healthy for the next 30 years. This proves that your body is designed to handle periods without food. For the vast majority of people with type 2 diabetes, it is perfectly safe to simply stop eating for controlled periods. When you fast, you give your body a break from constantly processing food and producing insulin. This improves your insulin sensitivity, triggers a metabolic shift where you start burning fat for fuel, and allows your body to begin healing itself.

Conclusion

Reclaiming your health from the grip of diabetes and pre-diabetes is not about buying expensive products or following a complicated, restrictive diet. It’s about unlearning the myths you’ve been told and returning to a simple, powerful truth: eat real food. By systematically removing the processed, sugar-laden, and inflammatory foods from this list, you are taking the most important step toward transforming your health. Start small. Pick one thing—sugary drinks or breakfast cereal—and eliminate it this week. You have the power to change your life, and it starts with your very next meal.