More than 30 million Americans are living with diabetes, and millions more are at risk due to prediabetes. By 2050, it’s estimated that one in three adults worldwide may be affected.
However, there’s good news: while diabetes has often been seen as a lifelong condition, research shows that type 2 diabetes can be reversed for many people through simple, manageable lifestyle changes—like enjoying a low glycemic diet, staying active and maintaining a healthy weight.
How Can You Reverse Type 2 Diabetes?
Diabetes affects nearly every part of the body and increases the risk for conditions including heart and kidney disease, which is why it’s so important to be proactive with self-management.
A recent clinical trial found that about half of adults with type 2 diabetes for less than 6 years could achieve non-diabetic blood sugar levels for at least a year by making lifestyle changes.
Studies show that healthy lifestyle changes can significantly improve blood glucose control and lead to remission of type 2 diabetes in some cases.
These modifications include:
- Eating a low-glycemic diet with plenty of fiber and healthy fats
- Slowly increasing regular physical activity
- Gradually losing weight and then maintaining a healthy weight
A great place to start is setting realistic, manageable goals, like taking short walks each day or cutting out sugary drinks. These steps help build confidence and contribute to sustainable, healthy habits that can reduce diabetes risk and improve overall health.
It’s important to note that while lifestyle changes can be highly effective in reversing type 2 diabetes, they should be done with medical supervision. If you have diabetes, your healthcare provider can help you create a personalized plan and monitor your progress.
Role of Diet and Exercise in Managing Diabetes
Diet plays an important role in managing type 2 diabetes and improving metabolic health.
A balanced diet rich in whole foods, with plenty of fiber and limited refined sugars and fats, helps regulate blood sugar levels and reduces risk factors for diabetes, including obesity. Some people find that a low-carb diet is beneficial for keeping diabetes under control.
Regular exercise also supports glucose control by enhancing insulin sensitivity. In fact, exercise can even help decrease reliance on diabetes medications, in some cases.
How Weight Loss Impacts Type 2 Diabetes Management
Weight loss is proven to lower the risk and severity of type 2 diabetes. Losing extra weight helps ease the burden on insulin-producing cells and improves how your body uses energy.
Remember, even modest changes can lead to long-term weight loss, so focus on taking one step at a time, such as:
- Decreasing added sugar intake
- Eating more fruits and vegetables
- Switching to 100 percent whole grains (instead of refined carbs)
- Consuming more protein
- Emphasizing healthy fats, such as nuts, seeds and olive oil
- Taking daily walks and working up to 50 minutes of exercise per week, such as brisk walking, lifting weights or cycling
- Decreasing alcohol intake
- Getting enough sleep so you have more energy and focus
When to Seek Help If You’re Concerned About Your Diabetes Risk
If you’re worried about your diabetes risk, taking these steps can set you on the path to better health:
- Consult your doctor: Schedule a discussion about your concerns and consider screening for diabetes. You can discuss the use of medications and bariatric surgery (a type of weight loss surgery) with your doctor, which are two treatment options for managing diabetes.
- Work with a dietitian: A nutritionist or dietitian can offer expert guidance to make maintaining a healthy diet simpler.
- Join a support network: Share your health goals with family, friends or a community group focused on similar objectives for added support and accountability.
For more insights on managing and potentially reversing diabetes, explore resources provided by the Stony Brook Diabetes Center. As a leading provider of diabetes care in Suffolk County, Stony Brook Medicine continually enhances access to education and develops innovative strategies for diabetes prevention and management. Our initiatives include community partnerships, informative seminars and supportive groups, all aimed at empowering individuals with the tools and knowledge to effectively manage diabetes.
