For years, we’ve been told there’s no going back once we develop type 2 diabetes. It’s a chronic, progressive condition that can only be managed, not cured. But what if we’ve been wrong all this time? What if diabetes reversal is possible and easily doable, provided we follow the right steps? Here, we will explore the possibility of reversing type 2 diabetes.
Type 2 diabetes is a chronic condition affecting how our body metabolises sugar. If we have this condition, our body does not make or utilise insulin effectively. Insulin is a hormone that helps glucose (sugar) enter cells to be used for energy. Over time, having too much glucose in our blood can cause serious problems. It can damage our eyes, kidneys, and nerves. Type 2 diabetes can also lead to heart disease, stroke, and other health problems. Fortunately, the reversal of diabetes is possible. However, if we have type 1 diabetes, it can’t be reversed, only managed.
Type 2 diabetes is caused by a combination of lifestyle choices and genetic factors. An unhealthy diet and lack of physical activity are the main culprits that lead to type 2 diabetes. Other risk factors include obesity, family history, and age. While bad lifestyle choices don’t necessarily lead to this condition, a genetic predisposition and a sedentary lifestyle are the most likely ways to develop it. Diabetes used to be known as adult-onset diabetes, but it is now becoming more common in children and adolescents due to the rise in obesity rates.
If we are diagnosed with type 2 diabetes, our body does not utilise insulin properly or is insulin resistant. Initially, our pancreas secretes extra insulin to make up for it. But, over time, it isn’t able to keep up this secretion rate, and our body can’t make enough insulin to keep our blood sugar at manageable levels. Diabetes reversal is possible by losing weight, eating healthy foods, and exercising. These things will help our body use insulin better. We may also need to take medicines to help control our blood sugar levels.
A type 2 diabetes diagnosis doesn’t have to mean the end of enjoying life. In fact, with the right lifestyle changes, we can reverse type 2 diabetes, beginning with diet.
Here are some foods to eat to help reverse type 2 diabetes:
- Fibre-rich foods: Fibre helps regulate blood sugar levels, so eating plenty of high-fibre foods can help reverse diabetes. Good sources of fibre include beans, legumes, whole grains, and vegetables.
- Healthy fats: We should include healthy fats in our diet to help control blood sugar levels and reduce inflammation. Good sources of healthy fats include avocados, olive oil, nuts, and seeds.
- Lean protein: Eating lean protein can help regulate blood sugar levels and promote weight loss, which can help in the reversal of diabetes. Good lean protein sources include chicken, fish, tofu, and legumes.
- Low-glycemic fruits and vegetables: These foods have a lower impact on blood sugar levels, making them a good choice for people with type 2 diabetes. Good options include broccoli, kale, tomatoes, and berries.
- Herbs and spices: Herbs and spices add flavour to our food and can also help boost metabolism, thereby controlling blood sugar levels. Some good options include cinnamon, ginger, garlic, and turmeric.
Here is how physical activity can help with type 2 diabetes reversal:
- Cardio: Aim for at least 150 minutes of cardio in a week to maintain good heart health and increase metabolism. It will also improve the body’s ability to process glucose, making the reversal of diabetes possible.
- Weight training: Aim for 2-3 strength training sessions a week to complement the cardio and improve muscle and bone health.
- Medical intervention: Lastly, adding the right medication to healthy lifestyle choices is the final piece of the puzzle in achieving diabetes reversal.
There is a lot of misinformation out there about type 2 diabetes and its treatment. Is diabetes reversal possible? The answer is yes, but it’s not easy and requires commitment. If we are willing to make the necessary changes to our lifestyle, we can achieve remission from type 2 diabetes. But remember, it won’t happen overnight and will take some hard work.