Type 2 diabetes has no cure, however research reveals that it can be reversed in certain people. Making adjustments in your diet may help you achieve and maintain normal blood sugar levels without medication.
Type 2 diabetes is a chronic illness. There’s always a potential that symptoms can return, even if you’re in remission. Meaning you’re not taking medication and your blood sugar levels are in a healthy range. However, some people can spend years without having to worry about their glucose levels or the health issues that come with diabetes.
So, how do you go about reversing diabetes? Weight loss appears to be the key. Not only may decreasing weight help you manage your diabetes, but it can also help you live a diabetes-free life, particularly if you’ve only had the disease for a few years and haven’t needed insulin.
How can you reverse Type 2 Diabetes?
Most experts believe that weight loss is the most effective way to put type 2 diabetes into remission. Losing weight quickly after being diagnosed increases your chances of going into remission. However, we know of patients who have gone into remission 25 years after being diagnosed with diabetes.
In a lot of diabetes studies, “remission” is characterized as blood sugar levels that are “pre-diabetic” rather than “non-diabetic.”
For many people, type 2 diabetes is a chronic condition rather than an issue of insulin resistance. The term “progressive” refers to the continuous malfunction and loss of beta cells, which are essential for insulin generation.
It’s vital to understand that not everyone who loses this much weight will be able to reverse their diabetes. Even if you don’t reach remission, dropping 15 pounds has a lot of health benefits. According to research, dropping just 5% of your body weight can have a major impact on your health.
Is losing weight the key?
WebMD claims that while doctors have known for years that losing weight can not only prevent but also reverse diabetes, new evidence has recently discovered why.
The discovery claims that type 2 diabetes is caused by “too much fat inside the liver and pancreas. Losing a significant amount of weight can kill fat cells. This allows the organs to function normally again, including the pancreas to resume normal insulin production.
As a result of his studies and success stories, some doctors are delaying prescribing diabetes medications. Instead they are focusing on weight loss as the first step for their newly diagnosed type 2 diabetes patients. They believes that the sooner the better. While some patents have reversed type 2 diabetes after years of living with the condition, it is not the norm. The best course of action is to begin aggressive weight loss efforts right away.
According to Time Magazine, a study published in The BMJ wants to inform doctors and the general public about a little-known fact: Type 2 diabetes is treatable in many cases. Despite widespread assumption, people with diabetes can reverse their condition by dropping around 33 pounds, according to the authors of a new study. The authors believe that if more people worked toward this aim and if more clinicians documented cases of diabetic remission, both complication rates and health-care expenditures may be drastically decreased.
Current type 2 diabetes management guidelines include lowering blood sugar levels and lowering heart disease risks, mostly through medications and general dietary and exercise guidance. Many people, however, don’t make an effort to lose weight and keep it off, maybe because they are unaware that they can regain their diabetes status. The study shows that many doctors are unaware of this, and as a result, do not provide adequate direction and encouragement to their patients.
Lifestyle Changes To Reverse Type 2 Diabetes
The first step in reversing type 2 diabetes is making lifestyle changes. This includes modifying your diet, increasing physical activity, losing weight, and quitting smoking. These changes can significantly improve your blood sugar levels and reduce your risk of developing complications associated with diabetes.
Diet
The diet is one of the most important factors in managing and reversing type 2 diabetes. A healthy diet should consist of foods that are low in sugar and carbohydrates, and high in fiber and protein. It’s essential to avoid foods that are high in sugar, such as sodas, candies, and desserts, as well as foods that are high in refined carbohydrates, such as white bread, pasta, and rice.
Instead, choose foods that are low on the glycemic index, which means they cause a slower rise in blood sugar. These include fruits and vegetables, whole grains, lean proteins, and healthy fats. It’s also important to watch portion sizes and eat smaller, more frequent meals throughout the day to help regulate blood sugar levels.
Physical Activity
Physical activity is another important factor in reversing type 2 diabetes. Exercise helps to improve insulin sensitivity and reduce blood sugar levels. It also helps to maintain a healthy weight and reduce the risk of developing complications associated with diabetes.
Aim for at least 30 minutes of moderate-intensity exercise most days of the week. This can include brisk walking, cycling, swimming, or any other activity that gets your heart rate up. Strength training exercises, such as weightlifting or resistance band workouts, can also be beneficial for building muscle and improving insulin sensitivity.
Weight Loss for Reversing Type 2 Diabetes
Weight loss can significantly improve blood sugar control and may even reverse type 2 diabetes in some cases. Losing weight helps to reduce insulin resistance, which is a key factor in the development of type 2 diabetes.
Aim to lose at least 5% to 10% of your body weight to see improvements in blood sugar control. This can be achieved through a combination of diet and exercise.
Manage Stress
Stress can have a negative impact on blood sugar control and overall health. Finding ways to manage stress is an important lifestyle change to reverse type 2 diabetes. This can include practicing relaxation techniques such as deep breathing, meditation, or yoga, as well as getting enough sleep, spending time with loved ones, and engaging in hobbies or activities you enjoy.
Cutting back refined carbs
Cutting back on refined carbs is an important step in managing and even reversing type 2 diabetes. Refined carbs are a type of carbohydrate that has been stripped of its natural fiber and nutrients during processing, leaving behind a high concentration of simple sugars. This means that they are quickly absorbed into the bloodstream, causing a rapid spike in blood sugar levels.
Here are some tips on how to cut back on refined carbs:
Choose Whole Foods
One of the easiest ways to cut back on refined carbs is to choose whole foods that are naturally low in carbs and high in fiber. This includes fruits, vegetables, whole grains, and lean proteins. These foods are not only lower in carbs but also provide essential nutrients that are important for overall health.
Avoid Processed Foods
Processed foods are often high in refined carbs, as well as added sugars and unhealthy fats. These include packaged snacks, baked goods, and sugary drinks. Reading food labels can help you identify foods that are high in refined carbs, and choosing whole foods instead can help you reduce your intake.
Substitute with Whole Grains
If you do choose to eat grains, opt for whole grains instead of refined grains. Whole grains are higher in fiber and have a slower effect on blood sugar levels, which can help regulate blood sugar. Examples of whole grains include brown rice, quinoa, and whole-grain bread.
Be Mindful of Portion Sizes
Even whole foods can be high in carbs, so it’s important to be mindful of portion sizes. Aim to fill your plate with non-starchy vegetables and lean proteins, and use whole grains as a side dish rather than the main component of your meal. Pay attention to serving sizes on food labels to help you make informed choices.
Choose Low-Carb Snacks
Snacking can be a challenge when trying to cut back on refined carbs, but there are plenty of low-carb snack options available. These include nuts, seeds, cheese, and low-carb vegetables such as celery or cucumbers.
In conclusion, making lifestyle changes is a crucial component of reversing type 2 diabetes. Modifying your diet, increasing physical activity, losing weight, managing stress, and quitting smoking are all important lifestyle changes that can significantly improve blood sugar control and overall health. It’s important to work closely with your healthcare provider to develop a personalized plan for reversing type 2 diabetes that includes lifestyle changes and any necessary medications or treatments. If you make these changes in your life, ask yourself…Can you reverse Type 2 Diabetes?