For years, doctors thought that once you had Type 2 diabetes, there was no going back. But new evidence suggests that this may not always be the case.Some people can reverse Type 2 diabetes with specific lifestyle and health changes. Henry Ford Health family medicine physician Aarthi P. Chandarana, D.O., explains how you might be able to achieve this goal.
Is There a Cure for Diabetes?
There is no cure for Type 2 diabetes. But growing evidence shows that many people can put Type 2 diabetes into remission.
What’s the difference between remission and cure? A cure means the disease is completely gone, while remission means you have no signs or symptoms of the disease.
According to Dr. Chandarana, Type 2 diabetes remission is defined as an HbA1c (a blood test that measures your average blood sugar over time) less than 6.5% for at least three months without medications. “It’s an ongoing journey,” she says. “You have to continue with the efforts that got you into remission to keep the disease from coming back.”
She compares it to an injury. “If you injure your shoulder, you can have surgery and physical therapy to repair it. You may get most of your function back, but you have to continue to take care of it to prevent another injury. And that shoulder will never be exactly the same as it was before.”
The same goes for complications from diabetes. If you've had nerve damage, vision problems or other complications, those may not fully reverse. But remission is still well worth the effort, because you can stop the progression of diabetes and significantly improve your health.
How Can I Achieve Type 2 Diabetes Remission?
One of the most effective ways to achieve diabetes remission is through weight loss. A large study found that losing excess body fat allows some people to stop diabetes medications. Another study found this effect even in people who were not obese. “Losing just 5% to 10% of your body weight can make a meaningful difference,” says Dr. Chandarana.
You don’t need to take extreme measures to lose weight and get on the path to remission. Instead, focus on gradual changes you can stick to, and don’t give up if you have setbacks. A healthy lifestyle takes time to master, and perfection isn’t the goal.
You may be able to lose excess weight and reverse Type 2 diabetes if you:
- Move after meals: “About 20 minutes after you start eating, your body has to decide whether to use or store the food,” Dr. Chandarana says. “Taking a walk after meals helps your muscles use the glucose in your bloodstream rather than storing it. Even just a 10- to 15-minute walk makes a big difference.”
- Focus on fiber: Eating fiber-rich foods before or with your meals can slow down how quickly sugar enters your bloodstream. “Fiber takes longer to digest, so it can prevent a higher blood sugar spike after eating,” says Dr. Chandarana. “It also helps you feel fuller, which can support weight loss efforts. Eat more vegetables, whole grains, legumes and fruits with the skin on instead of processed and sugary foods.”
- Reduce saturated fat: Dr. Chandarana explains that saturated fat can block the pathways through which glucose reaches your muscles. Minimize foods high in saturated fat, such as fatty meats. Instead, eat healthier fats from sources like avocados, nuts, olive oil and fatty fish.
- Adopt sustainable dietary habits: Skip extreme diets, which can be hard to maintain long-term. Instead, try to make healthier choices each day. The American Diabetes Association recommends filling half of your plate with non-starchy vegetables, such as broccoli, asparagus or leafy greens. Then, fill a quarter of your plate with healthy carbohydrates such as whole grains, and the last quarter with lean protein.
- Get regular physical activity: Daily movement improves insulin sensitivity, which can lower your blood sugar over time. You don't need to become a marathon runner or join a gym. Try to be consistent with a moderate-intensity exercise you enjoy, such as biking, swimming, walking or dancing.
Work With Your Healthcare Team
Primary Care At Henry Ford
Your path toward diabetes remission can feel difficult at times, but you’re not alone. Work closely with your doctor, diabetes educator or registered dietitian to create a personalized plan. They can help you:
- Adjust medications as your blood sugar improves
- Monitor you for potential complications
- Set realistic goals for weight loss and blood sugar control
- Stay motivated through challenges
Even if you don't achieve full remission, every positive change you make improves your health. “You haven’t failed if you still need diabetes medications,” says Dr. Chandarana. “Be proud of each step you’ve taken in the right direction. You’re working toward a healthier version of you, and that’s what matters.”
Reviewed by Aarthi P. Chandarana, D.O., a family medicine specialist who sees patients at Henry Ford Medical Center - Troy.
