Richard (New York) on 10/10/2026

Poor diet is generally a major cause of adult-onset diabetes.

3. Diet (long-term)

· Excessive sugar and high-glycemic-index foods (Ch. 8)—white bread, rice, pasta, watermelon, cream of wheat, instant oatmeal, corn flakes, pancakes, processed snacks (doughnuts, chips, crackers, cookies)—cause or worsen

· Excessive saturated fat and cholesterol can accumulate as visceral fat around abdominal organs ⇨ insulin resistance ⇨ muscle, fat, and liver cells stop responding properly to insulin. As a result, these cells fail to absorb sugar from the bloodstream for energy.

· Coffee raises blood sugar

Treatment: foods that help stabilize blood sugar

Beans: rich in soluble fiber and resistant starch: slow digestion and sugar absorption, significantly reducing post-meal blood sugar surges
Nuts, seeds: rich in healthy fats, protein, fiber reduces absorption rate of carbohydrates, improves insulin sensitivity.
Vegetables (cooked): carrots, sweet potatoes, yams, hard squash, parsnips broccoli, spinach (high fiber) paired with the above proteins and fats ⇨ healthy blood sugar
Whole fruits (high fiber)—berries, apples, citrus—mild-to-moderate effect on blood sugar. However, eating large portions, dried fruits, or drinking fruit juice (without fiber) ⇨ blood sugar spike. Pairing fruit with a protein or fat (nuts) helps balance the response.
Hot spices improve metabolism, insulin sensitivity
Gymena sylvestre, aloe vera, turmeric and goldenseal help manage blood sugar

Case history #28. My 72-year-old friend was diagnosed with diabetes in his 40s and needed started taking needed insulin. For the last 20 years, he has managed his blood sugar without insulin, using only diet and herbs.

My name is Richard Heft. I (75) was a licensed Acupuncture Physician (FL), nutritionist, herbalist, cooking teacher, health food store owner, operator of Food and Thought health food store (Hollywood, Fl 11984-2001). specializing mostly in Ayurveda medicine and Western Naturopathy. My book, The Complete Guide To Natural Healing, East and West, have 50+ case histories, anecdotal yet scientific.