Learn 5 proven diet tips that reverse type 2 and prediabetes naturally. For more information, go to: http://www.thesolutionfordiabetes.com/ and http://www.thesolutionfordiabetes.com/neuropathy

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5 Diet Secrets That
Reverse Diabetes
A special report by John Hawkins
www.TheSolutionForDiabetes.com
www.TheSolutionForDiabetes.com/neuropathy
Click here for my FULL ebook on reversing diabetes naturally
or
Click HERE for my ebook on reversing diabetic peripheral
neuropathy

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Copyright John Hawkins. All rights reserved.
Medical Disclaimer
The information contained in this document is strictly for educational purposes. It is
presented for the sole purpose of stimulating awareness and further investigation of
important information that may help the reader achieve better health.
The author makes no representation or warranties with respect to the accuracy,
applicability, fitness, or completeness of the contents of this document.
The author is not a licensed medical doctor and is not providing medical advice, or
diagnosing or treating any condition you may have. Before using any of the information and
ideas in this document, you should always consult with, and seek clearance and guidance
from, a licensed health care professional.
The decision to utilize any information in this document is ultimately at the sole discretion of
the reader, who assumes full responsibility for any and all consequences arising from such a
decision. Some information on potential side effects have been included. The lists of side
effects are by no means comprehensive.
Introduction
Congratulations on taking the first step to reversing your diabetes in the best way possible:
100% naturally!
This report will give you valuable information that you can act on today to start lowering
your blood sugar and reversing your diabetes.
Diabetes is a growing, worldwide epidemic, and most people that get diabetes resign
themselves to a life of medications, insulin injections, side effects, and a shorter and sicker
life in general.
It doesn’t have to be that way. There’s always something you can do to improve your
condition, whether you’re a type 2, type 1 or prediabetic. Over the next few minutes, you'll
learn a few powerful strategies to lower your blood sugar substantially. These are just a tiny
preview of the numerous methods in my ebook The Solution For Diabetes.
When it comes to reversing diabetes it is, of course, crucial to have the right information in
your hands. My work is scientifically backed. You will see small numbers throughout the text
that denotes sources that I pulled the facts from. Most of the sources are peer‐reviewed
studies accepted for publication in medical journals.
This is important. Anyone can make up bogus claims that sound good but don’t actually
work. When it comes to your health, you need trustworthy information. I hope these tips
will help you, but use them at your own risk. All disclaimers apply.

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One final word: I’m always interested in feedback. So if you have anything on your mind,
you can email me at info@thesolutionfordiabetes.com
To better health,
John Hawkins
Author – The Solution For Diabetes
– The Diabetic Neuropathy Antidote
5 Diabetes Reversal Tips
1. Cinnamon
2. Big breakfast beats diabetes
3. Red wine
4. High‐heat cooking increases diabetes risk factors
5. Garlic
Cinnamon
Cinnamon is not just a delicious spice, it can actually help reverse diabetes.
A meta‐analysis published in 2013 reviewed 10 studies on cinnamon vs. placebo given to a
total of 543 patients with type 2 diabetes, at doses from 0.12 to 6 grams per day for 4 to 18
weeks.
There was a reduction of fasting blood sugar (‐25 mg/dL or ‐1.4 mmol/L), cholesterol, LDL
(“bad”) cholesterol and triglycerides (blood fats), and an increase of HDL (“good”)
cholesterol, with no change in HbA1c.1
Cinnamon has also been tested in prediabetics with the metabolic syndrome. They were
given capsules containing 500 milligrams Cinnulin PF™ (a cinnamon extract) per day or
placebo for 12 weeks. In the Cinnulin PF™ group, fasting blood sugar fell by ‐8.4% and
systolic blood pressure by ‐3.8% compared to placebo. There was also a small gain in fat‐free
mass (e.g. muscle, water) and small fat loss in the Cinnulin PF™ group.2
There were no side
effects. The dose given is supposed to be equivalent to 10 grams (4 level teaspoons) of
cinnamon powder per day.
It appears that taking cinnamon in capsules is more effective than as powder for lowering
fasting blood sugar and HbA1c, but that isn’t conclusively demonstrated yet.1
There are different types of cinnamon. Most studies on humans used Cinnamon cassia1
(a.k.a. Cinnamon aromaticum). That is the common type found in most stores. Read labels if
uncertain.
Don’t overdo it
There are some concerns that cinnamon is toxic.

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Side effects found in animal studies include liver toxicity due to coumarin (a component of
Cinnamon cassia), increased risk of bleeding, and allergic reactions. The European Food
Safety Authority recommends against long‐term use of Cinnamon cassia as a supplement.3
However, out of 10 human studies on cinnamon in 543 type 2 diabetics, lasting up to 18
weeks, none reported any significant side effects.1
If you’re concerned about the dangers of coumarin, you can try Cinnamomum zeylanicum
(a.k.a. Cinnamon ceylon; Cinnamon verum or true cinnamon), a type containing very little
coumarin.4
Cinnamon zeylanicum has not been studied in humans,4
but animal research
indicates that it, too, is effective for diabetes.4
Personally, I’ve consumed lots of Cinnamon cassia and never had any noticeable side effects.
Dose: An appropriate dose seems to be in the 1 to 6 grams per day range, or ½ to 2½ level
teaspoons per day. A level teaspoon of ground cinnamon weighs about 2.5 grams.
Suggested products: In my book The Solution For Diabetes, I recommend some specific
cinnamon‐containing products and where to buy them, but you can also just purchase
regular cinnamon locally.
Big breakfast beats diabetes
An interesting study examined the effects of breakfast size and composition on weight loss,
hunger and appetite, blood sugar control and other health markers in overweight/obese
type 2 diabetics.5
Half of them were randomly assigned to eat a big breakfast (BB) with more protein and fat,
while the other group ate a small breakfast (SB) high in carbohydrate. They were both
instructed to limit calories in order to lose weight. The intervention lasted 3 months.
The BB group ended up eating 30% of their calories for breakfast, 29% at lunch, 22% at
dinner, and the rest as snacks throughout the day.
The SB group ate 13% of calories for breakfast, 34% at lunch and 28% at dinner, with the rest
as snacks.
The big breakfast group consumed a breakfast with 22% of calories as protein and the rest
divided equally between fat and carbohydrate. The small breakfast group consumed 15%
protein, 55% carbohydrate and 30% fat.
Usually, when people in Westernized countries get to self‐select their food, they typically
consume protein, carbohydrate and fat in proportions similar to the small breakfast group.
In other words, we can view the SB group as a ”standard” modern breakfast.
The results
After 3 months, both groups lost similar amounts of weight: ‐5½ lbs (‐2.43 kg) in the BB
group and ‐4 lbs (‐1.86 kg) in the SB group.

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Despite the similar weight loss, blood pressure declined significantly more in the big
breakfast group. HbA1c (long‐term blood sugar) and average blood sugar also declined more
in the BB group.
In the BB group, 31% of patients reduced their diabetes medications, while no patients in the
SB group did so. On the other hand, 3.4% of patients in the big breakfast group had to
increase their medications, while 16.7% in the small breakfast group did so.
Additionally, the BB group was less hungry than the SB group. The BB group had a reduced
urge to eat over time, while the opposite was experienced in the SB group. The same was
true with preoccupation with food.
Unfortunately, the exact foods eaten for breakfast were not reported in the study. Nor do
we know if the beneficial effects were due to the size of the breakfast, or due to the
composition (more protein and fat).
What we do know is that eating a higher proportion of protein and fat, and around a third of
the day’s calories, for breakfast, resulted in less hunger, less thoughts of food, similar weight
loss, lower blood sugar, lower blood pressure, and a greater reduction of diabetes drugs.
At the beginning of the study, blood pressure was high in both groups, so the reduction in
blood pressure was certainly welcomed.
Some foods for a protein and fat rich breakfast would be eggs, nuts, avocado, full‐fat cheese
and milk, and a reduction in the proportion of bread, cereals, fruit, juice, porridge.
While breakfast skipping is popular among overweight people, this study shows that the
opposite should be the goal – a large breakfast, normal lunch and smaller dinner.
Red wine
Moderate alcohol (ethanol) consumption is associated with a lower risk of disease and
death, compared to no, or high, alcohol intake.
It seems that alcohol itself, in moderate amounts, has positive health effects, while red wine
may be even healthier thanks to its high antioxidant content.
A few studies have examined the effects of alcohol, usually in the form of red wine, on type
2 diabetics. The effects on blood sugar have been mixed, but some positive health effects
have always been demonstrated.6‐10
In a small study, type 2 diabetics who drank 360 ml (12 fl oz) of red wine per day for 2 weeks
(divided between lunch and dinner), achieved significantly higher insulin sensitivity
compared to alcohol‐abstaining diabetics.6
Insulin‐treated type 2 diabetics, who had recently suffered a heart attack, had lower levels of
inflammation and better heart function after drinking one small glass of red wine daily for 12

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months, compared to a similar, but alcohol‐abstaining, group. Insulin resistance was lower
and HDL cholesterol higher in the red wine group, as well, which is considered healthy. 7
In another study on type 2 diabetics, one glass per day of red wine for 4 weeks decreased
liver enzymes, indicating better liver health, but there was no positive effect on blood sugar
control.8
In one of the most relevant studies, type 2 diabetics, who were alcohol abstainers, were
randomly assigned to start drinking one glass of red or white wine per day with dinner, or an
alcohol‐free beer. After 3 months of red wine, fasting blood sugar had declined by ‐9%, with
no change in the alcohol‐free group. Those with the highest HbA1c levels at the start of the
study lowered their blood sugar the most, which is encouraging.9
The red wine group
reported falling asleep easier, too.
Finally, when type 2 diabetics with kidney disease drank one small glass of red wine per day
for 6 months, some protective effects on the kidneys were seen. Specifically, amount of
protein in the urine, and other indicators of kidney disease, were lower after drinking red
wine. This effect was not seen with white wine, or without alcohol altogether.10
The evidence above demonstrates that type 2 diabetics can benefit from moderate red wine
consumption. An appropriate amount is probably around 1.2 to 3.6 dl daily (4 to 12 fl oz) –
or 1 to 3 small glasses – which I think is best consumed with dinner.
Whether or not you should start drinking is a personal choice that must also take into
account the risk of accidents and addiction.
High-heat cooking increases diabetes risk factors
Interestingly, it is not only which foods you eat that affect your health, but also how those
foods are prepared.
A study published in 2010,11
shed some light on the specifics. Sixty‐two young and healthy
volunteers ate a diet consisting mostly of high‐heat treated foods or, at another time, a diet
prepared with lighter cooking methods (e.g. steaming), each for 4 weeks.
The foods on the high‐heat diet were prepared with methods such as grilling, frying, and
roasting and included many that were “known to be highly cooked, such as extruded corn
flakes, coffee, dry cookies, and well‐baked bread with brown crust. In contrast, the [steamed
diet] comprised some raw food and foods that were cooked with steam techniques only.”
The results?
After 4 weeks of the “steamed diet”, insulin resistance was 17% lower compared to the
the high‐heat diet. The high‐heat diet reduced blood concentrations of omega‐3 by ‐17%,
vitamin C by ‐13% and vitamin E by ‐8% while increasing cholesterol by +5% and triglycerides
(blood fats) by +9%, compared to the steamed diet.

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Insulin resistance, of course, is the hallmark and primary cause of type 2 and prediabetes, so
it’s concerning that insulin resistance was significantly higher after the high‐heat diet. The
other changes are also bad.
The reason for this is that high‐heat cooking creates some nasty particles, evident for
example by browning of meat during frying – but also created when cooking fats or
carbohydrates at high temperature – and these particles promote inflammation and insulin
resistance. This should not be taken as support for going on a raw food diet; rather, use light
cooking techniques such as steaming, and don’t overcook food. Ask yourself if you need to
cook foods that can be eaten raw, such as tomatoes.
I’ve successfully steamed foods such as fish, meat, vegetables, chicken, and they turned out
great. It’s also nearly impossible to overcook them this way, and it’s less work. You just put
everything in a steamer and wait. You can buy a “steamer insert” very cheap, which turns
any pot into a steamer.
Garlic
A lot of research has documented the antidiabetic effects of garlic.
In studies on humans, various garlic tablets or pills have typically been used instead of raw
garlic, presumably because it’s difficult to get volunteers to eat raw garlic multiple times per
day over several weeks, due to the taste and resulting ”garlic breath”.
In a 4‐week study on type 2 diabetics, garlic powder tablets reduced fasting blood sugar,
triglycerides and fructosamine levels, while no such changes were seen in the placebo
group.12
Fructosamine is a measure of long‐term blood sugar, so a reduction, as seen with
garlic, is good.
In another study on type 2 diabetics, this one lasting 24 weeks, they were assigned either to
metformin (a diabetes drug) + garlic tablets 3 times per day, or metformin + placebo. The
group given garlic reduced their blood sugar significantly compared to the placebo group.
The garlic group also had greater reductions of cholesterol and triglycerides and higher HDL
(”good”) cholesterol vs. placebo, at the end of the 24 weeks.13
Finally, a study published 2013 examined the effects of metformin alone or metformin +
garlic tablets, for 12 weeks, in two groups of type 2 diabetics. The group given garlic tablets
in addition to metformin experienced a greater reduction of fasting and post‐meal blood
sugar, as well as lower inflammation and greater improvements in cholesterol and
triglyceride levels, compared to the metformin‐only group. HbA1c was lower in the garlic
group at the end of the study.14
Based on these studies, it definitely seems like a good idea to add garlic or garlic
supplements to your diet whenever you can. High‐quality garlic supplements are effective,12‐
14
if you don’t want to eat garlic. Whether garlic has to be raw or not to get the benefits is
uncertain, but I think it’s safest to eat it raw.

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In my ebook, The Solution For Diabetes, I recommend some specific garlic supplements and
doses that are proven to work, based on the studies above, but you can just add a few
hundred milligrams of garlic supplements per day, or add raw garlic to your diet.
Like what you see?
If you liked these tips, why not check out my full ebook The Solution For Diabetes which
contains loads of little‐known strategies that normalize blood sugar for ANY diabetic, and
can even eliminate type 2 and prediabetes entirely.
You’ll also get several powerful bonus reports that will improve your health.
Click on the cover to learn more about my program.
To better health,
John Hawkins

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Sources
1. Allen RW, Schwartzman E, Baker WL, Coleman CI, Phung OJ. Cinnamon use in type 2
diabetes: an updated systematic review and meta‐analysis. Ann Fam Med. Sep‐
Oct;11(5):452‐459.
2. Ziegenfuss TN, Hofheins JE, Mendel RW, Landis J, Anderson RA. Effects of a water‐
soluble cinnamon extract on body composition and features of the metabolic
syndrome in pre‐diabetic men and women. J Int Soc Sports Nutr. 2006;3:45‐53.
3. Ranasinghe P, Jayawardena R, Galappaththy P, Constantine GR, de Vas Gunawardana
N, Katulanda P. Response to Akilen et al. Efficacy and safety of 'true' cinnamon
(Cinnamomum zeylanicum) as a pharmaceutical agent in diabetes: a systematic
review and meta‐analysis. Diabet Med. Apr;30(4):506‐507.
4. Ranasinghe P, Jayawardana R, Galappaththy P, Constantine GR, de Vas Gunawardana
N, Katulanda P. Efficacy and safety of 'true' cinnamon (Cinnamomum zeylanicum) as
a pharmaceutical agent in diabetes: a systematic review and meta‐analysis. Diabet
Med. Dec;29(12):1480‐1492.
5. Rabinovitz HR, Boaz M, Ganz T, et al. Big breakfast rich in protein and fat improves
glycemic control in type 2 diabetics. Obesity (Silver Spring). May;22(5):E46‐54.
6. Napoli R, Cozzolino D, Guardasole V, et al. Red wine consumption improves insulin
resistance but not endothelial function in type 2 diabetic patients. Metabolism. Mar
2005;54(3):306‐313.
7. Marfella R, Cacciapuoti F, Siniscalchi M, et al. Effect of moderate red wine intake on
cardiac prognosis after recent acute myocardial infarction of subjects with Type 2
diabetes mellitus. Diabet Med. Sep 2006;23(9):974‐981.
8. Banini AE, Boyd LC, Allen JC, Allen HG, Sauls DL. Muscadine grape products intake,
diet and blood constituents of non‐diabetic and type 2 diabetic subjects. Nutrition.
Nov‐Dec 2006;22(11‐12):1137‐1145.
9. Shai I, Wainstein J, Harman‐Boehm I, et al. Glycemic effects of moderate alcohol
intake among patients with type 2 diabetes: a multicenter, randomized, clinical
intervention trial. Diabetes Care. Dec 2007;30(12):3011‐3016.
10. Nakamura T, Fujiwara N, Sugaya T, Ueda Y, Koide H. Effect of red wine on urinary
protein, 8‐hydroxydeoxyguanosine, and liver‐type fatty acid‐binding protein
excretion in patients with diabetic nephropathy. Metabolism. Aug 2009;58(8):1185‐
1190.
11. Birlouez‐Aragon I, Saavedra G, Tessier FJ, et al. A diet based on high‐heat‐treated
foods promotes risk factors for diabetes mellitus and cardiovascular diseases. Am J
Clin Nutr. May;91(5):1220‐1226.
12. Sobenin IA, Nedosugova LV, Filatova LV, Balabolkin MI, Gorchakova TV, Orekhov AN.
Metabolic effects of time‐released garlic powder tablets in type 2 diabetes mellitus:
the results of double‐blinded placebo‐controlled study. Acta Diabetol. Mar
2008;45(1):1‐6.
13. Ashraf R, Khan RA, Ashraf I. Garlic (Allium sativum) supplementation with standard
antidiabetic agent provides better diabetic control in type 2 diabetes patients. Pak J
Pharm Sci. Oct;24(4):565‐570.
14. Kumar R, Chhatwal S, Arora S, et al. Antihyperglycemic, antihyperlipidemic, anti‐
inflammatory and adenosine deaminase‐ lowering effects of garlic in patients with
type 2 diabetes mellitus with obesity. Diabetes Metab Syndr Obes.6:49‐56.