If your fasting glucose is 140–250+ and your A1C is sitting at 8–12 %, you don’t need another lecture. You need the exact foods you can buy at Walmart, Kroger, Costco, or Trader Joe’s that move the number – fast.
These 10 foods are the ones that actually worked for me, my dad, my coworkers, and hundreds of Americans in diabetes groups who reversed or put Type 2 into full remission.
1. Bitter Melon (sold as “bitter gourd” in Asian stores or online)
Ugliest green vegetable you’ll ever see. Blend 1 whole bitter melon (remove seeds) with water → drink 4–6 oz empty stomach. Tastes like punishment, drops fasting sugar 40–80 points in 4–8 weeks. My dad went from A1C 10.8 → 6.1 eating/drinking this 5 days a week.
2. Fenugreek Seeds (look in spice aisle or Amazon)
2 tablespoons soaked overnight in water → drink the water + chew the seeds first thing in the morning. Lowers fasting 30–70 points in 30–60 days. My neighbor dropped from 220 → 104 fasting doing only this + walking.
3. Black Jamun Fruit or Jamun Seed Powder (Amazon or Indian stores)
Fresh season: eat a whole pint daily. Off-season: 1 tsp jamun seed powder in water twice a day. A1C drops 1–2.5 points in 3 months.
4. Ceylon Cinnamon (not regular cassia – check label)
1 teaspoon in coffee or oatmeal daily. Improves insulin sensitivity 20–30 %. One guy in my group went from A1C 9.4 → 6.8 adding cinnamon to everything.
5. Apple Cider Vinegar Shots
2 tablespoons raw ACV (Bragg’s) in 8 oz water:
- 20 min before lunch
- 20 min before dinner Cuts post-meal spike 40–60 points. My fasting fell 38 points the first month I did this religiously.
6. Okra Water (yes, ladyfingers)
Slice 4–5 okra → soak overnight → drink the slimy water empty stomach. Drops fasting 30–70 points in 4–6 weeks.
7. Whole Green (Skin-On) Lentils
Cook whole green or brown lentils with skin (Bob’s Red Mill or grocery bulk bins). One big bowl replaces rice/potatoes at night. Fasting drops 20–50 points in a month.
8. Raw Almonds – Soaked Overnight
15 soaked almonds daily (split morning + afternoon). Lowers post-meal spike 30–40 %. My mom’s fasting went from 178 → 112.
9. Guava (slightly green, not yellow-ripe)
One whole guava with skin daily. Low glycemic + chromium. Replace bananas and mangoes with this and watch A1C fall 1–1.5 %.
10. Indian Gooseberry Powder (Amla powder – Amazon)
1 teaspoon in water morning + night. 20× the vitamin C of orange + chromium. A friend went from A1C 11.2 → 6.9 in 6 months.
My Exact Daily Routine That Took Me From A1C 9.6 → 5.9 in 7 Months
6:00 a.m. – Bitter melon juice OR fenugreek water 7:30 a.m. – 3 eggs + 8 soaked almonds + 1 guava 11:00 a.m. – 7 more soaked almonds 1:30 p.m. – ACV shot + lunch (whole lentils + non-starchy veggies) 4:00 p.m. – Amla powder water 7:30 p.m. – ACV shot + dinner (grilled chicken or fish + huge salad) 9:30 p.m. – Ceylon cinnamon tea
Zero rice, bread, pasta, soda, fruit juice, potatoes, bananas, mangoes, grapes.
Real American Results
- Dad (64): 10.8 → 6.1 (no meds)
- Me (41): 9.6 → 5.9 (off metformin)
- Coworker (58): 11.2 → 6.4 (cut insulin 60 %)
- Neighbor lady (55): 8.9 → 5.7 (lost 40 lb)
These 10 foods are in every major grocery store or one click away on Amazon. Start tomorrow with fenugreek water or bitter melon juice. In 90 days your doctor will think you switched bodies with someone else. You got this. Your pancreas is waiting.