Tips To Reverse Type 2 Diabetes

Getting a Type 2 diabetes diagnosis can bring up a lot of questions. One of the biggest is whether you can reverse it.

Endocrinologist Mary Vouyiouklis Kellis, MD, shares what reversing Type 2 diabetes means and how you may be able to manage blood sugar levels without medication.

Can Type 2 diabetes be reversed?

You might wonder if Type 2 diabetes (T2D) can go away for good. The short answer is no. Unfortunately, it doesn’t work like an on/off switch. But T2D can have a pause button for some people.

“Type 2 diabetes exists on a continuum,” Dr. Kellis says. “So, terms like ‘cure’ and ‘reversal’ aren’t accurate. We use the term ‘remission’ instead. It emphasizes that while there can be improvement of this condition, it still requires ongoing monitoring.”

When you’re in remission, you don’t have an active disease. You don’t need medication to manage your blood sugar levels. Instead, lifestyle changes keep high blood sugar at bay. But the disease can still “turn on” again.

4 tips for reversing T2D

Reaching T2D remission involves making long-term improvements to your health.

But before you dive into these changes, it’s important to talk to your healthcare provider. They can develop a safe, effective plan and might suggest connecting with specialists like a registered dietitian or a certified diabetes care and education specialist (CDCES).

Dr. Kellis shares the four main elements of T2D remission.

1. Get an early diagnosis

Insulin comes from beta cells in your pancreas. Over time, metabolic issues that lead to insulin resistance and T2D can cause these cells to die. And it’s hard for your body to make new ones.

Because of this, starting the remission process sooner rather than later is key.

That’s why it’s important to get regular screening for prediabetes and T2D, especially if you have risk factors. The sooner you know you have it, the sooner you can act to protect your long-term health.

“Any damage to your beta cells over time makes it more difficult to get into complete remission,” Dr. Kellis explains. “If you’ve had Type 2 diabetes for eight to 10 years, for example, the chances of going into remission are far lower.”

2. Lose weight

Extra body fat can make it harder for your body to use insulin properly. Weight loss can help improve your blood sugar levels. In fact, studies show that weight loss is the biggest factor in T2D remission.

Losing about 10% of your body weight can make a big difference. The key is keeping that weight off over time.

“If you regain weight, you’re at risk of coming out of remission and once again meeting the criteria for Type 2,” Dr. Kellis says.

Your healthcare provider can help you create a weight loss plan and set goals that work for you. In some cases, that may include medical treatments like GLP-1 agonists or weight loss surgery.

3. Move your body

Physical activity helps your body use insulin more effectively — something called insulin sensitivity. That’s because your muscles use glucose (sugar) from your blood for energy. Moving your body can also help with weight loss.

Aim for at least 150 minutes of exercise a week. For example, you could do 30 minutes a day, five days a week.

The type of exercise matters, too.

“Several studies show that a combination of strength training and cardiovascular exercise is very effective in improving insulin sensitivity,” Dr. Kellis shares.

4. Change your eating habits

Certain types of food can make it tougher to manage your blood sugar. And eating a lot of high-calorie foods can contribute to weight gain.

A registered dietitian can help you shift your eating habits in a way that supports remission. That often means reaching for foods like:

• Whole grains
• Fish
• Lean proteins
• Non-starchy vegetables
• High-fiber fruits
• Beans and legumes

You’ll likely need to limit:

• Ultra-processed foods
• Saturated fats
• Carb-heavy foods
• Sugary drinks and sweet treats

These changes can be hard, but try not to focus on restrictions.

“It’s about balance,” Dr. Kellis encourages. “Anyone who feels deprived is going to have a difficult time staying on track.”

How long does remission take?

The amount of time it takes to put T2D into partial or complete remission varies — and for some people, it’s just not possible.

Your healthcare provider will likely check your A1C every three months to track progress. If your levels are improving, they may recommend staying the course with your current plan.

But sometimes, these changes aren’t enough to manage Type 2 diabetes, and your body might need medication.

“For example, if your A1C is 8% and hasn’t budged after three months of dietary and exercise changes, it’s time to start medication,” Dr. Kellis illustrates.

This could feel discouraging — like all of your hard work hasn’t helped. But every healthy change you make still matters.

“Risk factors like genetics and age play a big role in Type 2 diabetes, and you can’t change them,” she recognizes. “But any steps you take to improve your overall health are still helpful, even if the result isn’t remission.”