Can Type 2 Diabetes Really Be Reversed?

Diabetes is a very common but serious condition. The CDC (Centers for Disease Control and Prevention) estimates that at least 34 million people in America suffer from diabetes, with 90% of them having type 2 diabetes. According to the CDC, approximately 88 million people in the U.S. have prediabetes.

While there is no cure for diabetes, the condition can be reversed to the point where you need no diabetes medication to manage it. As a result, your body does not suffer adverse effects from having low blood glucose levels.

Adjusting lifestyle choices such as limiting alcohol, eating a balanced diet, getting sufficient sleep, managing stress, and not smoking, can help prevent or delay the onset of diabetes. However, for some diabetes patients, this is still not enough, and they need medication to help manage their diabetes.

Here are some key healthier habits that can help reverse diabetes:

1.   A healthier diet

One of the key changes that may have a huge effect on your ability to reverse or manage diabetes is related to what you eat. A healthy diet serves as the cornerstone of diabetes management and can positively impact overall well-being.

By following a healthier eating pattern, this will help to control blood sugar levels, maintain a healthy weight, and also reduce the need for medication.

Plant-Based Foods:

Incorporating a variety of vegetables, whole grains, legumes, and fruit & nuts into your daily diet is essential. These foods are rich in fiber, vitamins, minerals, and antioxidants, which all contribute to improved blood sugar control, reduced inflammation, and enhanced cardiovascular health.

Opt for Lean Proteins:

Incorporate lean sources of protein in your diet. Eating foods such as poultry, fish, tofu, and beans, can promote satiety and help stabilize blood sugar levels. Protein also aids in the repair and growth of body tissues.

Choose Low-Glycemic Index (GI) Carbohydrates:

Selecting carbohydrates that have a low glycemic index can help regulate blood sugar levels. Foods such as whole grains, sweet potatoes, and legumes release glucose into the bloodstream at a slower pace, preventing sudden spikes in blood sugar.

Choose Healthy Fats:

While fats should be consumed in moderation, it’s important to choose healthier options like avocados, olive oil, nuts, and seeds. These provide essential fatty acids and promote heart health without significantly affecting your blood sugar levels.

Minimize Added Sugars and Refined Carbohydrates:

Foods high in added sugars and refined carbohydrates, such as

• sugary beverages and fruit juice
• sweets,
• flavored yogurt,
• white bread,
• and white rice should be limited or avoided.

These items can cause rapid spikes in blood sugar levels and contribute to weight gain.

Portion Control:

Managing portion sizes is crucial for controlling your calorie intake and preventing weight gain. Balancing the amount of food consumed with its carbohydrate content helps regulate blood sugar levels.

You can make your meals healthier by filling half your plate with fruit or vegetables. Then, simply add lean meat to one-quarter of your plate and whole grains to the other quarter.

Although some key foods to avoid may be obvious, such as cookies and sugary drinks, others may come as a surprise. Consulting a registered dietitian can provide personalized guidance on portion control.

Regular Meal Patterns:

Establishing regular eating patterns with consistent meal timings can assist in maintaining stable blood sugar levels. Spacing meals throughout the day, rather than skipping or overeating, allows for better glucose control.

Keep Yourself Hydrated:

Water is crucial for overall health and proper bodily functions. It helps regulate blood sugar levels, supports digestion, and helps with weight management. Diabetics should aim to drink adequate amounts of water throughout the day.

Mindful Eating:

Practicing mindful eating involves paying attention to hunger and fullness cues, eating slowly, and savoring each bite. This approach can enhance the enjoyment of food, prevent overeating, and promote better digestion.

Consult a Healthcare Professional:

It is essential to work closely with a healthcare professional or a registered dietitian who specializes in diabetes management. They can provide personalized guidance, monitor progress, and make necessary adjustments to your dietary plan.

2.   Boost your physical activity level

Kicking up the amount of activity you do is a great way to lose weight and combat the adverse effects of type 2 diabetes or prediabetes. Current health guidelines recommend a minimum of 75 minutes of high-intensity aerobic exercise and 150 minutes of moderate aerobic exercise per week.

If you’ve not been exercising as much, you can start out small and gradually increase your intensity as well as your total exercise time as you feel comfortable. Type 2 diabetes most commonly occurs in people who have a family history of any type of diabetes, are overweight, or are over the age of 40.

Moreover, certain racial and ethnic groups are more predisposed to type 2 diabetes, including American Indians, blacks, Pacific Islanders, Latinos, and Hispanics. However, it is essential to keep in mind that over the past 10 years, the incidence of diabetes has been increasing in the young adult and adolescent population.

Recent research shows that type 2 diabetes has no cure, but patients can have complete remission by lowering their blood glucose levels to the non-diabetes range or partial remission (pre-diabetes glucose levels).

One of the key ways to achieve remission, if you have type 2 diabetes, is by losing weight. We usually talk of remission and not a cure because, in most cases, it is not permanent. The underlying genetic conditions that contribute to your susceptibility to diabetes and your underlying genetic factors are still intact.

In time, type 2 diabetes tends to assert itself by resuming the destruction of the beta cells. Moreover, environmental insults such as sudden weight gain can bring back glucose intolerance.

You may also go into remission if you were glucose toxic prior to treatment. Glucose toxicity can prevent beta cells from producing insulin. Beta cells start working again when glucose toxicity is temporarily shut down.

This typically occurs in people whose A1C levels are acutely elevated and who have had untreated type 2 diabetes for an extended period. If this is the case, you may require insulin for only a short period and revert to lifestyle management or pills once the beta cells start working again and the blood glucose level is lowered.

The bottom line

While it’s not always possible to reverse or treat type 2 diabetes, healthier habits, lifestyle changes, medication, and insulin can help you better manage your condition and prevent complications. In addition to helping you manage blood glucose levels, adopting a healthier lifestyle is also good for your overall health.