Type 2 diabetes is a common condition in which sugar (glucose) levels in the blood become too high.
People with the disease are often overweight or inactive, or have a family history of type 2 diabetes.
Many people living with this condition have no symptoms, but some may experience excessive thirst, the need to urinate a lot, and fatigue.
Type 2 diabetes can ultimately increase your risk of serious problems with your eyes, feet, heart, and nerves.
But is it possible to cure the long-term condition and successfully reverse type 2 diabetes? Some experts think it is possible. Diabetes UK says losing weight can be “life-changing” for patients.
Experts believe Brits can reverse type 2 diabetes by making lifestyle changes
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Registered dietitian Claire Lynch suggested the answer for people with type 2 diabetes is to enjoy a predominantly plant-based diet. She told GB News:
“However, a high-carbohydrate, high-fiber diet can reverse type 2 diabetes without causing weight loss.
Eating a plant-based diet can reverse the root cause, insulin resistance. ”
Insulin resistance is caused by fat accumulating in the liver and muscle cells, she said.
Professor Lynch said this accumulation occurs because our Western diets are high in fat, calories and low in fibre, animal products and highly processed foods.
She explained, “This excess dietary fat and energy is stored as fat in the body and enters muscles and liver cells, where it can cause insulin resistance.”
To lower blood sugar levels, experts told people with type 2 diabetes to eat more whole fruits, vegetables, whole grains, legumes, nuts and seeds to “tackle the causes of diabetes.”
Sujata Din, a certified health coach, helps people reverse type 2 diabetes and also advocates for plant-based meal plans. Dietary changes can significantly improve a patient’s quality of life.
She told GB News: “The rise in prediabetes and diabetes diagnoses raises concerns not only about the direct impact but also the serious complications associated with these conditions, which can affect everything from vision to kidney function to foot health. and have a significant impact on the quality of daily life.Life.”
To manage blood sugar levels, Ding advised: “Fill your plate with a variety of colorful vegetables, such as tomatoes, carrots, cucumbers, peppers, and broccoli. These vegetables are a good source of essential nutrients such as fiber.”
She adds, “Replace refined grains with fiber-rich whole grains. Choose brown rice over white rice and whole-wheat bread over white rice.
“Prioritize protein – it’s key to every meal. Options include beans, lentils, tofu, chicken, and fish.”
Snacking is a very common habit among Brits, but experts have recommended people with type 2 diabetes to ‘snack smartly’. The health leader urged people with type 2 diabetes to reduce their intake of refined sweets and make smarter swaps, such as replacing regular cookies with oat cookies.
However, while diet is essential, a healthy diet goes hand in hand with exercise. Encouraging people with the symptoms to stay active, she said: “Walking regularly can help stabilize blood sugar levels. If you don’t have a lot of time, take frequent short walks.”
Ding concludes: “Incorporating these steps will help improve your blood sugar levels and overall health. Small, consistent changes lead to long-term success.”
Wellness expert Christian Wolff is well-versed in helping people with type 2 diabetes improve their symptoms through The Body Rescue Plan.
She told GB News: “Although not specifically tailored for diabetes, many participants noticed an improvement in their symptoms within three months of following the plan.”
This health guru offered her top tips for recovery, but some experts argue that remission is actually when blood sugar levels drop below the diabetic range. He added that
Wolff said: “One of the fundamental steps is to eliminate processed sugars. My plan does not eliminate fruits, which are rich in fiber, which slows sugar absorption. Instead, eliminate sugar cravings. Choose sweet treats that are nutritious and high in fiber to help keep your weight down.
“Include protein and healthy fats along with carbohydrates to help stabilize blood sugar levels.
“Drink at least 2 liters of water every day to stay hydrated. Keep a water bottle handy throughout the day for easy access.”
Simple daily habits can also go a long way in improving your symptoms. Health experts advised: “Fatigue and stress can worsen sugar cravings, so prioritize sleep and stress management.” Aim for eight hours of quality sleep and try stress-reducing techniques like meditation and warm baths. Please incorporate it.
“A walk after meals helps regulate blood sugar levels. Weight loss may also contribute to diabetes reversal.
“To manage your blood sugar levels effectively, engage in regular exercise such as soleus push-ups. This exercise targets the soleus muscle, which uses blood sugar for energy rather than glycogen like other muscles. and helps manage blood sugar.”
In Wolf’s view, if blood sugar levels are normal, a person is no longer diabetic. However, there is much debate about whether type 2 diabetes is actually reversible.
Experts from Diabetes UK say permanent recovery is impossible. Rather, people with type 2 diabetes can put their condition into “remission.”
Experts say: “We would not call this diabetes reversal because it may sound like something permanent and there is no guarantee that diabetes will be cured forever.”
“But certainly, it may be possible to put type 2 diabetes into remission, which is when your blood sugar levels drop below the diabetic range and you no longer need to take diabetes medication. This could be life-changing. I don’t know.
“The strongest evidence we currently have suggests that type 2 diabetes is primarily remitted through weight loss.”
“Eating a plant-based diet can reverse the root cause, insulin resistance.”
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So how can people with type 2 diabetes lose weight healthily and sustainably? GB News asked registered dietitian Jenna Hope.
Experts said, “The most effective and sustainable fat loss methods are those that are carried out over a long period of time.” According to nutrition experts, it’s all about small, gradual changes. She shared important tips to reduce excess fat mass in a healthy way.
Hope advises slimmers to “aim to include a source of protein with every meal and snack,” adding, “Protein promotes satiety, stays full longer, and helps balance blood sugar levels.” It plays an important role.”
She advised eating fish, lean meats, beans, legumes, quinoa, nut butters, and high-quality dairy products.
Like other experts, Hope suggested prioritizing vegetables, advising people to ideally consume one to two servings with every meal or snack. She says, “Vegetables are low in calories and high in fiber, so they help you feel full longer and promote good gut health. If possible, make sure at least one part of each meal or snack is non-starchy. Please make it a thing.”
Snacking is inevitable and many people tend to reach for sweet treats, which is fine in moderation.
A nutritionist says: “When trying to reduce fat mass, it may be tempting to eliminate all chocolate, sweets, and cake from your diet, but this approach can be restrictive and unsustainable. As a result, you may feel a loss. , and you’re more likely to quickly revert back to your old ways. Instead, enjoy a serving of your favorite sweet snack several times a week.”
In addition to healthy eating habits, people with type 2 diabetes need to be careful about what they’re drinking, not just alcohol.
She warned people with the condition to “avoid adding syrup or sugar to your coffee.” She explained: “Sweet flavors often make us crave even sweeter foods. In some cases, even low-calorie syrups can increase appetite. Plus, if you add sugar to your coffee, 2 teaspoons per day That’s one-third of the maximum recommended intake per day, so it’s easy to exceed your daily intake.”
In addition to drinking unsweetened coffee, thin people should stay hydrated throughout the day to avoid “mistaking thirst for hunger.”
Finally, people trying to lose weight should maintain an active lifestyle. “Physical activity does wonders for increasing your metabolic rate and aiding in fat loss.” This doesn’t have to mean training all day at the gym every day. “If possible, try to get him outside for a walk every day, even if it’s just 10 to 15 minutes.”
Although there is ongoing debate about recovery or remission, it is clear that losing excess weight can have a huge impact on people living with type 2 diabetes.
Experts also advised patients to increase their intake of fibrous vegetables, limit processed foods, and stock up on whole grains for significant long-term health benefits.
By making small, actionable changes and sticking with them, Britons with type 2 diabetes can completely transform their lives. For people who struggle with their diagnosis every day, changing their diet can mean taking fewer medications, keeping blood sugar levels more stable, and lowering the risk of dangerous complications.