Type 2 diabetes affects almost one in ten Americans, and with this prevalence, you may be interested in the possibility of reversing it. Read on to learn more about if type 2 diabetes is reversible, how to reverse type 2 diabetes, and what does not work for reversing type 2 diabetes.
What Foods Reverse Type 2 Diabetes?
Diet and exercise are two of the most important strategies to reverse type 2 diabetes. Diets rich in vegetables, lean proteins, beans, legumes, nuts, fruits, long-chain fatty acids, and certain whole grains have been shown to be important for improving type 2 diabetes. Carbohydrates with higher fiber, such as vegetables or beans, are better than simple carbohydrates like white bread or pasta.
Meanwhile, eliminating foods that are high in refined sugar, sugar-sweetened beverages, fruit juices, refined grains, simple carbohydrates, highly processed foods, red meat including processed red meat, trans fat, and sodium also reduces the risks of type 2 diabetes.
The Harvard T.H. Chan School of Public Health created the Alternative Healthy Eating Index to evaluate a diet’s overall ability to reduce the risk of developing diabetes. A calorie reduced, low-carbohydrate, low-glycemic index, and high-protein Mediterranean diet is effective for treating and reducing the risk of diabetes. If you have kidney disease, this may change the diet that your doctor recommends.
Can Exercise Help Reverse Type 2 Diabetes?
Yes! Exercise is a very important part of reversing type 2 diabetes. Type 2 diabetes is a disease associated with high blood sugar. Exercise helps improve insulin sensitivity; this allows your body to use blood sugar more easily and lowers blood sugar! This improves diabetes.
There are also many other conditions associated with diabetes such as high cholesterol, hypertension, heart disease, and neurological disease. Exercise also improves the conditions associated with diabetes as well! Exercise improves our body’s ability to process cholesterol, lowering bad cholesterol and triglycerides and improving good cholesterol. In combination with a healthy diet, exercise also helps individuals lose weight and maintain weight loss, which is an important part of reversing type 2 diabetes. Exercise also helps lower blood pressure and reduces the risk of heart disease from diabetes.
The CDC’s Get Active program recommends 150 minutes of moderate intensity activity per week. Exercise programs in type 2 diabetes should include both aerobic activity resistance or weight based training with minimum days off between exercise.
In the Diabetes Prevention Program (DPP) trial, achieving 150 min of exercise without always meeting weight loss goals resulted in a 44% decrease in cases of diabetes. Exercise and dietary changes to produce an 11 pound weight loss reduced the incidence of diabetes in high risk patients by about 55%. Patients who combined diet and exercise to lose even more weight reduced their risk of diabetes by about 90%.
If you have diabetes and are going to be active, check your blood sugar before you start exercise. Always carry a sugar replacement with you in case your blood sugars get low. Do not drive if you have low blood sugars. Wear shoes that fit well and check your feet for sores daily.
Bariatric Surgery
In patients with diabetes and obesity and who have been unable to control their diabetes with diet, exercise, and medications, then, bariatric surgery does help with weight loss, remission of diabetes, and the remission-associated weight-related conditions of hypertension and dyslipidemia. Bariatric surgery, independent of weight loss, has effects on glucose control (hypothesized to be through a GLP-1 mediated effect).
The primary goals of bariatric surgery are sustained weight loss and remission of type 2 diabetes. Studies have shown a high remission rate in diabetes 3 years after surgery, although loss to follow-up limits these studies. Roux-en-Y gastric bypass has the highest rates of sustained weight loss and diabetes control; adjustable gastric band (AGB) has a much higher failure rate for long term weight loss and diabetes control. Weight regain and loss of glucose control lead to failure to ultimately control diabetes through surgery alone.
How PlushCare Can Help
Our board certified doctors can help create treatment plans for type 2 diabetes and tailored medical weight loss programs. Book an appointment online to get started with an evaluation to discuss possible treatment plans.
Read on to learn the answers to some of the most frequently asked questions about reversing type 2 diabetes.
Frequently Asked Questions:
How Long Does it Take to Reverse Type 2 Diabetes?
The time it takes to reverse type 2 diabetes depends on many factors, including starting blood sugar control, diet and exercise habits, ability to make lifestyle changes, and medications used. There is no clear time-frame. Some people may be able to reverse their diabetes in 3 months with the use of medications. Others may take 3 years or longer to slowly develop healthy habits and lose weight.
Can You Reverse Kidney Damage from Type 2 Diabetes?
High blood sugars lead to blood vessel changes in the kidney and kidney disease. Once the kidneys have decreased function and or protein in the urine for 3 months or longer, this condition is called chronic kidney disease (CKD). CKD is not reversible. The treatment goal for CKD is to maintain the kidney function and prevent further decline.
Controlling blood sugars with diet, exercise, and/or medications helps prevent further kidney damage.
High blood pressure can cause further kidney damage. Medications that control blood pressure, such as ACE inhibitors or ARBs, can reduce the amount of protein in the urine and slow the decline in kidney function. Other treatment options include hydrating with at least 1.5L of fluid per day, avoiding ibuprofen and other NSAIDs, and limiting CT scans with contrast.
Can You Reverse Type 2 Diabetes without Medication?
Yes, you can reverse type 2 diabetes without medication. 150 min of exercise per week, sustained dietary changes with calorie reduction, and weight loss of 10 pounds can often improve diabetes.
Can Type 2 Diabetes Be Reversed Permanently?
If the dietary adjustments, exercise habits, and often weight loss, are sustained, then diabetes can be reversed. Ongoing, regular exercise routines are important in maintaining weight loss and controlling diabetes.
Sources
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National Center for Biotechnology Information. Prevention and Management of Type 2 Diabetes: Dietary Components and Nutritional Strategies. Accessed on February 14, 2023 at https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4751088/
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Harvard T.H. Chan School of Public Health. Healthy Eating Plate. Accessed on February 14, 2023 at https://www.hsph.harvard.edu/nutritionsource/healthy-eating-plate/
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Centers for Disease Control and Prevention. National Diabetes Prevention Program. Accessed on June 19, 2024 at https://www.cdc.gov/diabetes-prevention/?CDC_AAref_Val=https://www.cdc.gov/diabetes/prevention/index.html
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Centers for Disease Control and Prevention. Get Active! Accessed on February 14, 2023 at https://www.cdc.gov/diabetes/managing/active.html
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American Diabetes Association. Physical Activity/Exercise and Diabetes: A Position Statement of the American Diabetes Association. Accessed on February 14, 2023 at https://diabetesjournals.org/care/article/39/11/2065/37249/Physical-Activity-Exercise-and-Diabetes-A-Position
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National Center for Biotechnology Information. Weight and type 2 diabetes after bariatric surgery: systematic review and meta-analysis. Accessed on February 14, 2023 at https://pubmed.ncbi.nlm.nih.gov/19272486/
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National Center for Biotechnology Information. Effect of Weight Loss With Lifestyle Intervention on Risk of Diabetes. Accessed on February 14, 2023 at https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1762038/
