Diabetes is one of the most common health conditions in the United States. An estimated 40 million, or 1 in 8 people, has some form of diabetes. According to the National Institutes of Health, diabetes is becoming more common around the world.
Type 2 diabetes is most common for adults, but it’s also increasing among children, teens and young adults. It is often triggered by obesity. The good news is that it can usually be managed by eating a healthy diet and getting more physical exercise.
Learn six healthy changes that may put your type 2 diabetes into remission.
Key takeaways to reverse type 2 diabetes
- Weight management can help reduce blood sugar.
- Exercise more, both cardio and with weights.
- Eat foods rich in fiber, as they are healthy and filling.
- Prioritize nutrient-dense, minimally processed complex carbs.
- Drink more water to flush your kidneys.
- Get regular sleep to regulate stress and hormones.
1. Can losing weight reverse diabetes?
Losing weight can lead to remission of type 2 diabetes. On average, people who carry excess weight would need to lose at least 7% of initial body weight through healthy reduced-calorie diet and exercise. The recommended pace of weight loss is 1 to 2 pounds per week.
To be considered in remission, blood sugar levels must stay below the diabetes range for at least three months without diabetes medication. Regaining weight can cause blood sugar levels to rise back into the diabetic range.
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2. What are the best types of exercise for diabetes?
Aerobic exercise such as cycling, swimming and pickleball are especially good for people with diabetes. It can lower blood sugar for up to 24 hours after a workout. It also helps your body become more sensitive to insulin. Experts recommend that you get 150 minutes of moderate-intensity physical activity per week.
Five easy ways to get exercise for free include:
- Take a short brisk walk after dinner.
- Dance to your favorite music.
- Jump rope in your yard.
- Choose the stairs instead of an elevator or escalator.
- Use a standing desk and get some movement as you work.
Physical activity can also help lower cholesterol which reduces the risk of heart disease.
Check out some of our exercise and fitness blog posts
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3. How does eating fiber help manage diabetes?
Fiber helps manage diabetes by moving slowly through your stomach and making you feel fuller, longer. It helps you lose and maintain weight and it does not cause a spike in blood sugar the way other carbohydrates can.
Drink plenty of water to help high-fiber foods move through your system. A sudden increase in fiber can lead to digestive discomfort like bloating, gas, constipation, diarrhea or cramps.
Read tips for diarrhea and constipation relief
Spread fiber through your meals:
- Try avocado toast topped with chickpeas for breakfast or oatmeal with nuts and berries.
- Focus on non-starchy vegetables. Add spinach, broccoli or frozen vegetables to your meals.
- Add legumes such as lentils or different kinds of beans to salads, soups and stews.
- Eat fruits and vegetables such as apples, pears, bananas or baby carrots to your meals and snacks. Try almonds, sunflower seeds or pistachios for a quick fiber-friendly snack.
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4. Why are complex carbs better for diabetes?
Complex carbs raise blood sugar more slowly than simple carbs because they contain fiber and take longer to digest. All fiber is a complex carbohydrate, but not all complex carbohydrates are fiber.
| Complex carbs | Simple carbs |
|---|---|
| Beans | Sugar |
| Lentils | Soda |
| Potatoes | Potato chips |
| Whole grains | White Bread |
| Oatmeal | Pasta |
Healthy carbohydrates are an important part of a healthy diet. Your body and brain need carbs to function properly. The key is to choose carbs with fiber and nutrients. Also, when you eat a meal or snack with carbs, add a protein source like meat, a small handful of nuts or low-fat dairy. This will help you feel full longer and avoid blood sugar spikes.
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5. How much sleep should someone with diabetes get?
Adults should get at least seven hours of good quality sleep per night. Poor sleep can increase the risk of type 2 diabetes and make it harder for your body to use insulin. Sleep is also essential for controlling stress and appetite-related hormones which can be connected to blood sugar levels.
Suggestions to improve your sleep habits include:
- Stop using electronic devices before bed.
- Limit food and beverages close to bedtime.
- Address your stress, anxiety, or depression.
- Check your medication for sleep-related side effects.
- Get more physical activity and spend some time outdoors.
- Avoid daytime naps of more than 30 minutes.
Consider keeping a sleep diary to figure out what does and doesn't work for your body.
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6. Does drinking water lower blood sugar?
Drinking more water doesn’t directly lower your blood sugar, although there are many benefits to regular hydration.
Benefits of drinking more water include:
- It helps avoid artificial blood sugar concentration caused by dehydration.
- Water supports kidneys to filter excess glucose out of your system.
- Aids appetite control by making you feel fuller.
- Keeps liver from releasing stress hormones that hurt blood sugar regulation.
The advice of drinking eight 8-ounce glasses of water a day is a simple guideline. However, your actual needs vary based on things such as size, gender, climate and activity level.
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Read why it’s important for you to drink water
This blog was medically reviewed by UC Davis Health internal medicine physician Jose Joaquin Lado Abeal.
Information and recommendations contained in this blog is based on guidance from the Centers for Disease Control and Prevention, American Diabetes Association, American Association of Clinical Endocrinology (AACE), National Institutes of Health, World Health Organization and other national medical organizations.
