Last updated on November 10th, 2023
The rising cases of type 2 diabetes have spurred a growing interest in its management and potential reversal. Once considered a chronic and irreversible condition, recent research has illuminated the possibility of significantly improving blood sugar control and even remission through targeted lifestyle changes. According to new diabetes data, one in every 10 adults is suffering from diabetes. There are over 53.7 crore diabetics in the world. The condition is scary, and the situation in developed nations is worse. So, can diabetes be cured permanently? Experts often comment that there is no way to cure or reverse diabetes. However, there are ways for reversing type 2 diabetes. This article dives into the landscape of type 2 diabetes treatment, exploring the ways to its potential reversal. And highlighting the crucial role of lifestyle changes required in this process. By understanding the mechanisms at play and the factors contributing to successful outcomes, we can gain valuable insights into how individuals can take charge of their health and work towards reversing type 2 diabetes.
How to Reverse Diabetes Naturally & Permanently?
1. Low Calories Diet to Reverse Type 2 Diabetes
Several studies have analyzed the positive impacts of a low-calorie diet on overweight and obese diabetes patients. In the studies, it is confirmed that weight loss has helped diabetics reverse diabetes. The weight loss diet moves back blood sugar in the normal range within 6 months to a year.
It is also generally observed that people who were able to reverse diabetes lost a good amount of their weight. Thus, for overweight and obese individuals, it’s recommended that as soon as you detect diabetes, it is time to start shedding your extra kilos. So, can we reverse diabetes? The answer is when a diabetes patient loses weight, the fat levels in the liver and pancreas also reduce. Thereby helping the beta cells in the pancreas release insulin, control blood sugar, and start working again.
Studies confirm that once the weight loss diet is resumed, the chances of reversing diabetes increase. Thus, small changes and diet control can reduce weight and reverse diabetes.
However, we don’t recommend this low-calorie diet for underweight diabetics. Or type 2 diabetics with a BMI less than 18, or else it would backfire. These low-calorie diet plans are best suited for individuals below 60 years and having a BMI (Body mass index) of 23+. Also, one should have a healthy functioning liver, pancreas, and kidney.
2. Healthy Diet for Reversing Type 2 Diabetes
The question of how to get rid of diabetes doesn’t have a straight answer. Getting rid of diabetes is a tedious process. It involves serious lifestyle changes, which include eating a healthy diet. A healthy diet is full of nutrients that can help you reverse diabetes. The dietary fiber present in whole grains, fruits, and vegetables is important for managing diabetes. They help in better digestion and bowel management thus, overall health is improved. Also, the long-term effects of diabetes are reduced.
Healthy fat, like polyunsaturated fatty acids (PUFA), helps control the body’s insulin levels. It reduces blood glucose levels and thus should be in the diet. Seeds and lean proteins are the best way to include healthy fat in your diet. Vegetables are essential in the diet as they are full of nutrition and thus need to be a part of our diet.
3. Exercise and Workouts to Reverse Diabetes
Exercise helps in weight loss and thus can help you in reversing type 2 diabetes. Without exercise, it is not possible to reverse diabetes. However, when the goodness of exercise is combined with a weight loss low-calorie diet, it becomes easier to reverse diabetes. According to studies, people who walk 10,000 steps a day, work out five days a week, reduce 500 to 750 calories in their diet, and follow a specific insulin course could reverse their diabetes. With the same schedule, they could see long-term results. Thus, it is evident that with the help of exercise, one can reverse diabetes.
However, diabetes patients above 60 years of age should choose a light amount of physical activity. They perform exercises under the supervision of a trainer. Aged diabetics should stick more with yoga and breathing exercises and light exercises like walking, stretching and jogging.
4. Bariatric Surgery
It is a surgery that helps to lose weight by changing the stomach and digestive system. The surgery limits how much one can eat. Thus, it helps in reducing weight loss and also reversing type 2 diabetes. As per doctors, it affects the hormones in the gut and helps to control blood glucose. Thus, it reverses type 2 diabetes. Gastric bypass and gastric sleeve surgery also have positive and long-lasting results in the case. These surgeries are more effective than gastric banding.
Bariatric surgery is possible if the BMI is 35 or higher. It is suitable for people who have had the disease for five years or less and are not on insulin. If you are obese and have been diagnosed with the disease, then you could consult an expert for the best opinion. There are side effects of the surgery, and before opting for the surgery, you need to discuss these with the expert.
Fasting is reduced eating in a time frame. Thus, it helps in weight loss for overweight diabetics. However, full-scale fasting may not suit diabetes patients. Several studies are being conducted in this regard, and it was found fasting in a particular way could help reverse diabetes. Therapeutic or intermittent fasting is simply going without food and drinks for a specific time. Fasting meals should have fewer carbohydrates, and thus, again, a low-calorie diet is targeted for diabetes reversal. You control your calorie intake for a set amount of time, which can help you in reversing type 2 diabetes.
But remember, we only advise fasting for diabetes patients of less than 60 years of age and have 23+ BMI. Fasting is also not advised for diabetics having any kind of organ problems or digestive troubles. Also, it is not at all recommended for the following:
- Type 1 diabetes patients
- Thin type 2 diabetes patients having a BMI of less than 18
- Pregnant and Lactating mothers
- Gastroesophageal reflux disease
There are no shortcuts or magic pills that can help in reversing type 2 diabetes. There are no medicines that can reverse diabetes; it is only through dedication, diet, and lifestyle changes that one can reverse diabetes. No over-the-counter medications, dietary supplements, or alternative medicines can help in reversing type 2 diabetes. Only FDA-approved medicines or methods should be followed and adapted to reverse diabetes.
How to Cure Diabetes Naturally?
People who need medicine to control or reverse diabetes often find that with certain lifestyle and dietary changes, they no longer need medicines to control blood sugar levels. Their cells in the body are activated again to produce insulin and regulate blood sugar levels. This is called remission. Diabetes remission is achieved through extensive weight loss. Reducing a good amount of weight reduces the fat percentage in your body. With body fat levels falling back to normal levels, the fat percentage in the pancreas and liver also decreases. With decreased fat percentages, the organs start functioning normally again. Thereby starting the process of reversing type 2 diabetes and achieving diabetes remission.
Complete remission is one year or more of normal A1c and fasting glucose levels without using diabetes medicines. With complete remission, getting high blood pressure, kidney, foot, eyes, and high blood sugar levels checked regularly is mandatory. Prolonged remission is 5 years or more of normal A1c and blood sugar levels without using medicines. However, regular visits with the doctor are mandatory.
Read More: Is Type 2 Diabetes Curable?
How to Reverse Diabetes Permanently by Tweaking Your Lifestyle?
Here is a brief description of how lifestyle changes can impact the journey of reversing type 2 diabetes:
1. Dietary Changes
Adopting a diet rich in whole grains, lean proteins, healthy fats, and plenty of vegetables can improve blood sugar control. The Mediterranean and DASH diets have shown promising results in reversing diabetes naturally. A 2013 study in the New England Journal of Medicine found that the Mediterranean diet lessened the probability of heart ailments among individuals with type 2 diabetes by 30%. The dietary changes will also provide you with an answer to the question of how to control sugar naturally.
2. Weight Management
Losing excessive body weight through a combo of diet and workouts can significantly boost insulin sensitivity. It also helps you with sugar control. So, diabetes patients who have a 23+ BMI should start their weight loss journey immediately. The Diabetes Prevention Program (DPP) study demonstrated that weight loss of about 5-7% of body weight through a mix of diet modifications. And increased physical workouts reduced the risk of developing type 2 diabetes by 58%. Weight management will be a prime factor in your decision to reverse diabetes.
3. Regular Exercise
Engaging in regular physical activity helps improve insulin sensitivity, lower blood sugar levels, and manage weight. A healthy diet regime and physical activities are the answers to the question of how to reverse type 2 diabetes. A study published in Diabetes Care showed a mix of aerobic activities. And strength workouts enhanced glycemic control and reduced the need for diabetes medicines.
4. Stress Management
Chronic stress can negatively affect sugar levels and deter you from reversing type 2 diabetes. Techniques such as stress-draining sessions, meditation, and yoga can help reduce stress and improve diabetes management. A study published in the Journal of Diabetes Research found that mindfulness-based interventions significantly reduced HbA1c levels among type 2 diabetics. Stress is an important factor, and you need to keep it in check if you wish to reverse diabetes.
5. Sleep Quality
Poor sleep can greatly affect sugar control and also impact insulin sensitivity. An irregular sleeping schedule can prevent you from reversing type 2 diabetes. Deducing a constant sleeping schedule and practising good sleep hygiene can be beneficial. A study published in the journal Diabetes Care showed that improving sleep quality led to improved insulin sensitivity and glucose metabolism.
It’s important to note that individual responses to lifestyle changes can vary, and not everyone may achieve the same results. Diabetes is a complex condition influenced by genetics, environment, etc. So, reversing type 2 diabetes is definitely tough but not impossible. Always consult with your doctor before making considerable alterations to your diabetes management plan. They can help you create a personalized approach that considers your specific needs and medical history.
Read More: Foods To Avoid While Taking Metformin.
In conclusion, the article more or less provides solutions for the question, how to reverse diabetes? Research and studies suggest that diabetes can be managed along with the possibility of reversing type 2 diabetes through significant lifestyle changes. The changes involve such as adopting a healthy diet, increasing physical activity, and achieving weight loss. While individual results may vary, many individuals have successfully lowered their blood sugar levels and reduced or eliminated their reliance on medication. However, it’s important to note that maintaining these lifestyle changes is crucial for sustaining these improvements over the long term. Regular medical guidance and monitoring are essential to ensure the best possible outcomes for those seeking to reverse type 2 diabetes.
Read More: 15 Foods To Lower Blood Sugar Levels
Can sugar be cured?
Yes, now there are several cases of individuals who have cured sugar. However, there is still an accepted opinion that one cannot reverse diabetes. But with some lifestyle changes like a healthy diet, exercise, and weight loss, one can reverse diabetes. However, you need to constantly monitor your sugar levels so that you act swiftly if the sugar levels rise.
Can diabetes be reversed in the early stages, and is the reversal permanent?
Yes, you can reverse diabetes in the early stages. Following the steps mentioned above, like low-calorie diabetes-friendly diets, exercising, losing weight, etc., can help you. Remember, achieving diabetes reversal is not the ultimate solution. The sugar levels can soar high in no time, so constantly monitoring them is mandatory.
How to cure diabetes in 30 days?
There is no way one can cure any type of diabetes in 30 days. Reversing type 2 diabetes is possible, but it’s a comprehensive process. Diabetes is a lifestyle disorder, and curing or reversing it involves multiple factors like lifestyle modifications, your body responsiveness, and your intent to reverse it. So adopt the above changes and stick to them for favorable results.
How long does it take to reverse type 2 diabetes?
There is no specific timeline that you can consider regarding reversing type 2 diabetes. Reversing diabetes involves lifestyle changes, and body responses vary from person to person. However, if you wish to reverse diabetes, follow those lifestyle modifications and constantly monitor your sugar levels. Be patient, and you will definitely be able to reverse diabetes.
Can all types of diabetes be reversed?
There are different types of diabetes, like type 1 and 2 diabetes, gestational diabetes, prediabetes, etc. You can reverse diabetes, but not all of them. There is only the possibility of reversing type 2 diabetes. The other types of diabetes involve genetic influences and hormonal factors, so you cannot reverse them. However, with medicines and a healthy diet, you can keep them at safe levels.
What is the connection between diabetes and weight loss?
Diabetes and weight loss are very closely related. Losing those extra kilos will definitely help you to control or even reverse diabetes. Maintaining a healthy weight along with following a properly formulated diet can do wonders for diabetics. If you wish to reverse diabetes, start your weight loss journey today.
Can you reverse diabetes by losing weight?
Yes, weight loss is a major factor that plays a role in reversing type 2 diabetes. The major steps you need to take involve some lifestyle modifications like proper diet and weight loss. Many studies have shown positive effects of weight loss on diabetes. Maintaining a healthy weight in accordance with BMI will definitely help you reverse diabetes.
Can I control my diabetes without medication?
Controlling your diabetes without medication is possible. All you need to do is exercise for at least 30 mins a day, get minimum of 6 hours of sleep, and consume a healthy diet including – lean proteins, whole grains, vegetables, and whole fruits. Additionally, test your blood sugar regularly and commit yourself to exercise at a regular basis.
Is mental health important in the journey of type 2 diabetes?
Not only physical health but even mental health is crucial. It is important to train the mind to get full and happy with the low-calorie dirt. If you are not happy and always are in stress then irrespective of the diet and the exercise diabetes will not reverse. To stop or avoid the cravings for food which are off the list it is mandatory to consult an expert who can help to stay motivated and stress free.
What are the side effects of type 2 diabetes?
There various side effects of type 2 diabetes like:
- Hyperglycemia: Eating more sugar or carbohydrates than your body can handle is hyperglycemia. Thirst, increased urination, and too much sugar in urine are symptoms of hyperglycemia.
- Diabetic ketoacidosis: Ketoacidosis is a dangerous life-threatening condition. It is case where the body does not produce the required amount of insulin. Here the body starts converting fats to get energy it may be beneficial for weight loss but then it results ketones. The body tries to get rid of them as it is a waste product with excess urine.
- Cardiovascular disease: Blood sugar if not controlled and managed in the long run can damage the arteries. Diabetes causes increase in the triglycerides and LDL cholesterol which are bad cholesterol and clog the arteries leading to heart attack.
- Stroke: Stoke occurs when the blood clot blocks a blood vessel in the brain. It is deadly matter and people with diabetes are more prone to suffer from stroke.
- Vision problems: Diabetes has alarming effect on the tiny blood vessels of the eyes and can cause blindness.
- Foot ulcers: Diabetes can cause damage to nerves and blood circulation is then prohibited thus this can lead to foot problems like foot ulcers.
Is it important to consult a doctor regularly?
Yes, going by the several researches done in all parts of world consulting a doctor regularly showed significant improvement in their blood sugar levels. In some cases, the patients were even off their medicines or the dose was reduced. Following what is recommended by doctor can help to reverse diabetes. Thus assemble a health care team and visit them for regular check-ups. With the help of your physician, you can understand that what diet or lifestyle changes is helping you to control your sugar levels and even reverse it.
Which foods should be completely prohibited for type 2 diabetes patients to reduce the weight?
Sugar loaded foods like soda, canned juices, sweets, and desserts are totally prohibited for diabetes patients. These foods are also prohibited for the people with heart issues or people who want to live a healthy life. Natural sweeteners like honey or cane sugar are also prohibited. Alcohol and smoking can affect the blood sugar levels and also conflict with the medicines thus they need to be avoided. Thus, they should be avoided.
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