Can You Reverse Diabetes? Diet and Lifestyle Habits That Help

Remission of type 2 diabetes can be achieved in some cases, when the A1C remains below 6.5% at least three months after withdrawal of hypoglycemic drugs, but remission does not represent a complete cure of the disease. Patients with type 1 diabetes need to receive insulin treatment for a long time. For people with prediabetes, restoring blood glucose to normal ranges through lifestyle improvements can help reduce the risk of developing type 2 diabetes. No matter in which stage, know oneself blood sugar condition and scientific management measures are very important.

What Is Diabetes?

Diabetes is a chronic disease characterized mainly by elevated blood sugar levels. Glucose is an important energy source for human cells, and insulin secreted by the pancreas helps glucose enter the cells. When the pancreas fails to secrete sufficient insulin, or the cells in the body respond less to insulin, blood sugar regulation will be affected. Long-term high blood sugar may damage blood vessels and nerves, increasing the risk of heart disease, kidney disease, vision impairment and foot complications. Diabetes is mainly divided into three types. Type 1 diabetes is usually caused by the immune system attacking the insulin-producing cells in the pancreas, and patients need to rely on insulin treatment. Type 2 diabetes is mainly related to insulin resistance and insufficient insulin secretion, and is the most common type. Gestational diabetes usually occurs during pregnancy. Blood sugar levels may return to normal after delivery, but the risk of developing type 2 diabetes in the future remains relatively high.

What Is Prediabetes?

Prediabetes refers to a state where blood sugar levels are higher than the normal range but have not yet reached the diagnostic criteria for diabetes. It increases the risk of developing type 2 diabetes, heart disease and stroke in the future. Insulin resistance is a common cause of prediabetes. When the cells in the body have a reduced response to insulin and the pancreas is unable to secrete enough insulin to compensate, blood sugar levels will rise. By adjusting lifestyle, some people can restore their blood sugar levels to the normal range. For overweight individuals, losing 5% to 7% of their initial weight can help reduce the risk of developing type 2 diabetes.

How to Manage Blood Sugar?

Maintain a healthy weight

For adults with type 2 diabetes who are overweight, losing 5% to 10% of their initial weight can help improve blood sugar control. Some patients may achieve clinical remission after significant and sustained weight loss, especially in the early stage after diagnosis, but they still need to continuously monitor their blood sugar. Replacing sugary drinks with plain water or sugar-free beverages and moderately reducing the intake of sweets, white bread and refined breakfast cereals can help lower the intake of sugar and refined carbohydrates and support weight management. A sustainable weight loss plan should include adequate protein, fiber-rich foods, and moderate calorie gaps.

Eat more vegetables, fruits and whole grains

Eating more vegetables, fruits and whole grains can help increase the intake of dietary fiber and nutrients, and support blood sugar management. Non-starchy vegetables such as broccoli, spinach, chili peppers and green beans are rich in dietary fiber and have a low carbohydrate content, so they can be used as half of a plate. Fresh fruits can provide dietary fiber and various nutrients. In contrast, fruit juice is more likely to cause people to consume more carbohydrates in a short period of time. Therefore, whole fruits should be given priority. Whole grains such as oats, barley, brown rice and whole wheat bread contain more dietary fiber than refined grains. Pairing these foods with protein sources such as eggs, fish, tofu or beans can help build a balanced diet.

Avoid processed foods

Reducing the intake of highly processed foods can help control the intake of added sugar, sodium and refined starch. Common types of such foods include sugary grains, pastries, processed meats, instant noodles and packaged snacks. Choosing regular frozen vegetables, canned beans, plain yogurt and canned fish, among other packaged foods, can also provide convenience for daily meals. When purchasing beans and vegetables, it is advisable to give priority to low-sodium versions. Before consumption, drain and rinse canned beans to reduce sodium intake. Simple meals with vegetables, protein, and wholegreams in moderation can give you more control over your food choices and portion sizes, while keeping healthy staples on hand can help you stick to a balanced diet in the long run.

Reasonably control food portions

Appropriate portion size control helps to manage carbohydrate intake and maintain glycemic stability. Rice, pasta, bread, potatoes, beans, fruits and milk all contain varying amounts of carbohydrates. Even if each food has nutritional value, consuming multiple types of such foods at the same time may increase the total carbohydrate intake of a meal. By measuring the portion sizes of familiar daily foods in the short term, one can better grasp the appropriate amount of food intake. Regular meal times are also helpful for blood sugar management, especially for people using hypoglycemic drugs.

Engage in reasonable exercise

Moderate exercise can help improve blood sugar management and enhance the body's utilization efficiency of glucose. It is recommended to undertake at least 150 minutes of moderate-intensity aerobic exercise per week, spread over at least three days. Brisk walking, cycling and swimming are moderal-intensity activities, as long as they allow you to breathe faster but still talk normally. Resistance training two to three times a week can help build muscle strength, while getting up and walking when sitting for long periods of time and starting with a 10-15 minute walk after a meal can help build up regular exercise habits.

Control blood pressure and cholesterol

Both high blood pressure and elevated LDL-C levels increase the risk of cardiovascular disease, so regular monitoring of blood pressure and cholesterol can help the medical team detect problems and assess the effectiveness of treatment. For many adult patients with diabetes, the blood pressure target is usually below 130/80 mmHg. However, the specific target should be adjusted according to individual health conditions, dizziness symptoms, physical weakness, and treatment burden. Reducing sodium intake, regular exercise, and taking blood pressure medications as prescribed can help control blood pressure, while replacing foods high in saturated fat with foods high in unsaturated fat, such as olive oil, nuts, seeds, and fish, can help manage cholesterol levels. Many adults aged 40 to 75 years with diabetes may need to take statins to reduce cardiovascular risk, with the intensity determined according to the individual's risk level.

Don't smoke and control alcohol

Smoking increases the risks of heart disease, stroke and poor blood circulation. For drinkers, they should be aware of the additional carbohydrate intake from alcohol and the risk of delayed hypoglycemia. Especially for people who use insulin or sulfonylurea drugs, drinking alcohol may increase the risk of hypoglycemia, including nocturnal hypoglycemia. Drinking alcohol with meals and following a well-established blood sugar monitoring plan can help reduce related risks, but reducing or avoiding alcohol consumption is usually more beneficial to health. Drinkers should reasonably limit their alcohol intake based on their personal health conditions, especially when they have liver diseases or are taking medications that may interact with alcohol.