3 Ways Changing Your Diet and Lifestyle can Reverse Diabetes

14 Oct 3 Ways Changing Your Diet and Lifestyle can Reverse Diabetes

Diabetes is categorized as a chronic irreversible disease based on the methods of treatments used and their effects on the condition.

But recent research suggests Type II diabetes can be reversed through some lifestyle changes, which are even acknowledged by guidelines.

Yet, the scientific studies supporting the guidelines don’t call the reversal a permanent solution.

The term reversal here rather means putting diabetes under remission or a condition where your sugar levels are below the danger line.

In such a case, you won’t need medications but only constant care.

More about this reversal, and whether it’s putting you out of danger and removing diabetes from your life, is summed up in the following review.

Can Changing Your Diet Reverse Diabetes?

According to the recent world report presented by the World Health Organisation in 2016, type II diabetes can be reversed through:

• Carbohydrate-restricted diet
• Low-calorie diets
• A surgery for weight loss – bariatric surgery

Although the exact stage of diabetes that can be reversed through these methods is still not known, the criteria were decided.

This criterion was based on the hypothesis that Diabetes having hemoglobin A1c under the threshold of 6.5% without any medication can be reversed.

Now, this reversal or remission could be of two types:

1. Partial – when the threshold is below 6.5%
2. Complete (where chances of recurrence of diabetes are low) – if the threshold is below 5.7%

This criterion and both types of reversal were backed by the narrative review of evidence on the same.

Reversing Type 2 Diabetes by Changing Diet and Lifestyle – Review Evidence

For the narrative review, a literature search was used comprising different databases from 1970 to 2018.

The keywords used mainly were:

1. Very low-calorie diet
2. Calorie restriction
3. Bariatric surgery
4. Metabolic surgery
5. Diabetes remission and reversal

A total of 99 original articles which had relevant data and evidence were reviewed to jot down the results.

According to the results, the following potential methods of reversing diabetes came into view:

#1. Low-Calorie Diet 

Few studies also reported a positive weight loss, decrease in insulin resistance that causes diabetes, low plasma glucose levels, and less medication dependency with a low-calorie diet. 

For example, an initial study conducted in 2011 observed that patients on a low-calorie diet of 600 Kcal per day showed normal glucose levels, the normal threshold of Hb1Ac, and insulin sensitivity in eight weeks. 

Even after 12 weeks, many patients showed no recurrence of diabetes but some had an early recurrence. This suggests that though not a permanent solution but low-calorie diet helps in the remission of diabetes.

#2. Carbohydrate-Restricted Diets 

Out of all the research pieces investigated, 32 trials came out to be on low carbs diet for treating diabetes. For example, one study compared the effects of a low-energy diet with low carbs diet on regulating diabetes. 

According to the results, patients on a carbs-restricted diet showed a comparatively higher decline in insulin usage and weight loss. 

95% of the patients showed either elimination or a reduction in the usage of medications to maintain glucose levels. 

Another study with a small number of patients (32) showed that post 1 year of the diet trial, 78% of patients didn’t have the Hb1Ac threshold that matches diabetes diagnosis.

This suggests that a carbs-restricted diet can be of great help.

#3. Bariatric Surgery 

It’s a type of surgery used for weight loss, treating obesity, and stimulating metabolic processes to boost weight loss. 

The surgery showed a rapid improvement in the blood glucose levels and also reduced the usage of oral glucose medications and insulin. 

For short-term reversal, it was found that the surgery was effective in reversing diabetes in 80% of the patients. 15% of patients showed partial reversal or remission along with a reduced need for medications.

This suggests that weight loss can be an effective way of reversing Type II diabetes.

Looking at all the data collected from various research papers and trials conducted on the reversal of diabetes type II, we conclude, that yes remission is possible.

But for that what matters is taking care of three major changes:

1. A diet that has low calories
2. Keeping the consumption of carbs as low as possible
3. Weight loss

Yet, the question is how to achieve these three criteria for initiating the remission of diabetes.

The answer lies in the next section, which helps you prepare an entire care plan for starting the reverse cycle of diabetes.

How can Type 2 Diabetes be Reversed with Diet and Weight Loss? – 3 Ways

According to all the reports and data that we just looked through, weight loss and diet changes only work in remission when there is an early diagnosis.

Hence, as soon as you are diagnosed with diabetes, you must start looking out for the best possible ways to change your lifestyle.

The most important reason why WHO guidelines accept diet as a way of reversing diabetes is that it helps to maintain weight.

So, here is how you can plan your diet to achieve weight loss for reversing your diabetes.

#1. Diet Changes for Reversing Diabetes – Avoiding Carbs

Before insulin was discovered, doctors prescribed changing diets from high carbs to low carbs and low calories for maintaining sugar levels.

A high level of carbohydrate intake is considered one of the major reasons behind diabetes as carbohydrates are directly converted into sugars.

Hence, the more carbs you take in a day, the more sugar circulates in your bloodstream.

Thus, if your older diet had always been rich in carbs, it’s time to switch to a new diet to reverse diabetes.

Low Carbs Diet for Diabetes

Well, the topic of how much carbs should diabetics take to get back to the non-diabetes range is controversial.

Yet, some studies suggest that 20 grams of carbs in a day can be effective in reducing the parameters of diabetes. 

But keeping the intake in moderation which is around 70 grams of carbs works too for diabetes, but that’s not going to be as effective as the 20 grams plan.

Foods to add to the diet:

1. Eggs – contain 1.1 grams of carbohydrates per 100 grams. 
2. Cheese (cheddar) – contains 1.3 grams of carbs per 100 grams
3. Veggies with no starch like lettuce and cucumber – can give you 4-6 grams of carbs in 70 – 90 grams.
4. Avocados – taking 1/3rd of a medium avocado can give you 3 grams of fiber with 4 grams of carbs. Since it has no natural sugar, it works best for reversing diabetes.
5. Small olives – can contain 6 grams of carbohydrates per 100 grams.
6. Meat – per 100 grams of meat, you get 0 grams of carbs and hence it serves as the best diet option for diabetes.
7. Seafood – can contain 1.2 grams of carbs per 100 grams depending on the seafood you opt for.

While these were some good options to include in your carbs-restricted diet, there are also foods you must remember to avoid.

ALSO READ: Does Eating Eggs Everyday Cause Diabetes?

Foods to Avoid:

1. Starchy veggies like potatoes – potato can contain 17 grams of carbs per 100 grams.
2. Confectionaries like baked products, pastries, and processed foods that contain added sugar.
3. Sweet fruits like mangoes – 100 grams of mangoes can carry 15 grams of carbohydrates.
4. Corns – contain 19 grams of carbohydrates per 100 grams.

Next in the dietary guidelines for managing diabetes is taking care of the calorie balance.

#2. Balancing Calories

The most important reason to balance your calories is to maintain a healthy weight.

However, by balancing calories, I mean taking a low-calorie diet and not completely restricting it.

As per health guidelines, a low-calorie diet for reversing diabetes should contain 800 to 1200 calories per day.

This could be balanced either by taking a diet containing small portions of food or balancing the intake with enough calorie burn.

If you plan to maintain your calorie level by controlling your intake, here is what you can do.

Tips to Maintain a Low-Calorie Diet Plan

The best way to reverse diabetes with a low-calorie diet is by meeting your doctor or a nutritionist that can help you plan a proper diet plan.

Though avoiding some foods and adding foods to the list work well, the best results only come from a proper plan.

Yet, some of the foods you can choose for your diet are:

• Fatty fish
• Green leafy vegetables
• Chia seeds
• Beans
• Greek yogurt
• Nuts
• Flaxseeds
• Apple cider vinegar

Now, since weight loss was noted as the best way to control diabetes at an early stage, we must also talk about how can type 2 diabetes be reversed by losing weight.

#3. Weight Loss

According to scientists, type II diabetes occurs because of excess deposition of fat that causes a decrease in insulin sensitivity.

As time passes, the decrease in sensitivity reaches the resistance levels, causing an increase in glucose levels.

To combat rising glucose, your plasma cells secrete more insulin which though increases fat production but doesn’t work against glucose.

The fat levels go on increasing in the liver and then spill out in adjacent organs like your pancreas.

Hence, finally, insulin production stops contributing to a higher grade of diabetes.

Now, if the patient, as soon as he/she is diagnosed with diabetes, starts working on losing these fat depositions or losing weight, there is a lesser effect on the pancreas.

And hence, there are higher chances of reversing diabetes.

But the question is how to work towards weight loss when your body is already producing so much fat.

The first step that you need to take here is to understand the number of kilos you need to shed for initiating a healthy glucose level.

How Much Weight Do You Need to Lose to Reverse Type 2 Diabetes?

There isn’t a specific number for defining the amount of weight loss you require for diabetes remission.

But according to experts and evidence, if you fall under the category of obese, you must focus on bringing your BMI back to normal.

For example, in one study, participants had lost 33 pounds to achieve the normal healthy weight and reverse diabetes.

Achieving such high goals might take a lot of hard work, but in the end, you always have a solution to pace up the results.

How Do I Lose Weight to Reverse Diabetes?

There are two answers to this, exercise and diet.

Although many exercises can contribute to quick weight loss, what we suggest for diabetic patients are:

1. Walking – for at least 30 minutes 5 days a week
2. Cycling – if suffering from joint pains and arthritis
3. Aerobic dance – for a fast-paced workout that quickly helps you lose weight
4. Weightlifting – to increase the number of calories you burn 
5. Pilates – best for older women suffering from diabetes
6. Yoga – helps to maintain weight in the early stages of diabetes

Despite the evidence and the guidelines supporting the above measures to achieve a reversal, the healthcare system doesn’t always support them.

They don’t consider reversal through these methods as the first line of treatment as the main goal is to quickly reduce the rising glucose levels.

Further, since there isn’t much follow-up evidence that supports the long-term reversal of diabetes with these methods, we don’t guarantee you a permanent cure.

Also, diabetes can reoccur even after your sugar levels reach the normal non-diabetic range. Hence, constant monitoring and care are always suggested.

Conclusion

So, can changing your diet reverse diabetes? Studies and evidence say a yes, but only for a short period.

There isn’t any strong follow-up study that suggests diet to be a permanent reversal option for diabetes.

Many studies have also shown that post a short period, the blood sugar levels can spike up even after following a low-calorie diet, weight loss, and carbs restriction.

Since there is also no clear answer to how long it takes to reverse type 2 diabetes, the best cure is only available to the doctors.

Always start with medications first, if your blood sugar level is way beyond safe levels or the doctor has advised it. Then, start making diet modifications.

As with medications, the sugar stays in control even when you are adapting to the changes. But without medications, your method might go wrong resulting in complications.

For any more queries, you are welcome to get in touch through the comments section below.