5 Ways to Reduce or Even Reverse Diabetes

Diabetes is a long-term condition that affects how your body turns food into energy. Normally, insulin helps move glucose from your bloodstream into your cells. With diabetes, your body either doesn't make enough insulin or doesn't use it effectively, causing blood sugar to rise.

There are four main types of diabetes:

Type 1 diabetes occurs when the body stops making insulin. People with Type 1 diabetes need insulin every day through injections or an insulin pump. It usually develops in childhood or young adulthood and can't be prevented or reversed. However, there are newer therapies that can delay the onset.

Prediabetes means blood sugar is higher than normal but not high enough to be diagnosed as diabetes.

Fortunately, prediabetes can often be reversed before it progresses to Type 2 diabetes.

Diabetes is more than high blood sugar. Left untreated, it can affect nearly every system in the body.

Diabetes is linked to:

The good news is that early detection and treatment can help prevent many of these complications.

"Early and sustained blood sugar control can significantly reduce the risk of diabetes-related eye disease, kidney disease and nerve damage," Dr. Giles says.

Managing diabetes also involves more than blood sugar alone.

"Good glucose control is essential, but it's also important to manage blood pressure and cholesterol levels to reduce the risk of heart attacks, strokes and other cardiovascular complications," she says.

Diabetes also comes with a significant financial burden, making prevention and early treatment even more important.

One of the most common questions people ask is: Can diabetes be reversed?

The answer depends on the type of diabetes.

• Type 1 diabetes cannot be reversed because the body no longer produces insulin on its own.

• Prediabetes can often be reversed through healthy lifestyle changes.

• Type 2 diabetes may be reversible for some people. Healthcare providers often use the term "remission," meaning blood sugar levels return to a healthy range without the need for diabetes medication for an extended period of time.

The sooner someone takes action, the more likely they are to improve their health.

"Lifestyle changes remain the foundation of diabetes prevention," Dr. Giles says. "Regular exercise, a healthy eating pattern and modest weight loss can dramatically lower the risk of progressing from prediabetes to Type 2 diabetes."

Some people may also benefit from medication.

"For individuals at high risk, medications such as metformin can be helpful when combined with lifestyle changes," she says.

Prediabetes often has no symptoms.

Many people are surprised to learn they have it because they feel completely healthy.

"Prediabetes is often silent," Dr. Giles says. "Without routine screening, many people don't know they have prediabetes or diabetes until symptoms develop or complications occur."

Limited access to healthcare can also contribute to delayed diagnosis.

The American Diabetes Association recommends diabetes screening for all adults beginning at age 35.

Earlier screening may be appropriate for people who are overweight or obese and have additional risk factors, including:

• A family history of diabetes

• African American, Latino, Native American or Asian American ancestry

• Heart disease

• High blood pressure

• High cholesterol or elevated triglycerides

• Polycystic ovary syndrome (PCOS)

• Physical inactivity

• Conditions associated with insulin resistance

Talk with your primary care provider about your risk factors and whether screening is right for you.

Small healthy changes can support diabetes prevention in a big way. Here are five ways to prevent diabetes or help reverse Type 2 diabetes and prediabetes.

1. Lose weight — especially around your waist.

Extra weight, particularly around the abdomen, makes it harder for the body to use insulin effectively.

"Obesity is one of the strongest risk factors for Type 2 diabetes," Dr. Giles says. "That's why even modest weight loss can have a meaningful impact on blood sugar and overall health."

Research shows that losing just 5% to 7% of body weight can help prevent or delay Type 2 diabetes.

If you weigh 200 pounds, that's a loss of only 10 to 14 pounds.

Focus on sustainable changes rather than quick fixes.

2. Keep the weight off.

Losing weight is important. Maintaining that weight loss is equally important.

Long-term success often comes from building healthy habits you can stick with, including:

• Regular exercise

• Consistent meal planning

• Ongoing support from your healthcare team

• Support from family and friends

For some people, medications that support weight management may also be appropriate.

3. Move more.

Physical activity helps improve insulin sensitivity and helps your body use glucose more efficiently.

Aim for at least 150 minutes of moderate-intensity activity each week, or about 30 minutes a day, five days a week.

"The evidence is clear that regular physical activity can improve blood sugar levels and reduce the risk of developing Type 2 diabetes," Dr. Giles says.

Walking, biking, swimming, dancing and strength training all count.

Even small changes, such as taking the stairs or walking during your lunch break, can add up over time.

4. Eat healthy foods most of the time.

Healthy eating is one of the most powerful tools for controlling blood sugar and reducing diabetes risk.

Dr. Giles recommends healthy eating patterns, such as a Mediterranean-style diet or lower-carbohydrate approach, that emphasize whole foods and balanced nutrition.

The American Diabetes Association recommends foods such as:

Other healthy habits include:

• Watching portion sizes

• Drinking water instead of sugary beverages

• Reading nutrition labels

• Planning meals before grocery shopping

The goal isn't perfection. It's making healthier choices more often.

5. Be patient with yourself.

Healthy habits take time to build.

Rather than changing everything at once, start with one small goal and build from there. Consistency matters more than perfection.

Diabetes care continues to evolve, with new medications and technology helping many people manage their condition more effectively than ever before.

"Some of the biggest advances in diabetes care are newer medications that not only lower blood sugar but also help protect the heart and kidneys," says Dr. Giles. "Continuous glucose monitors and newer GLP-1 medications have transformed diabetes care. They give patients and providers better information, improve blood sugar management and, for many people, support meaningful weight loss and overall health improvements."

Many people successfully manage diabetes with support from their primary care provider. Others may benefit from working with an endocrinologist, diabetes educator, dietitian or other specialists.

"People with type 1 diabetes, difficult-to-manage type 2 diabetes or diabetes-related complications may benefit from seeing an endocrinologist," says Dr. Giles.

Managing or even reversing diabetes starts with small, consistent steps. Losing weight, staying active and eating well can lead to meaningful improvements in blood sugar and overall health.

The earlier you take action, the greater your opportunity to prevent complications and improve your long-term health.

You don't have to do it alone.

"I believe a village approach is essential for managing diabetes," Dr. Giles says. "When healthcare providers, educators, family members and patients work together, people are more likely to achieve better health outcomes and maintain a higher quality of life."

At Emory Healthcare, patients have access to comprehensive diabetes services, including diabetes education, self-management training and ongoing support designed to help them achieve long-term health goals.

Learn more about diabetes management at Emory Healthcare or find a primary care provider near you.

This article was originally published in May 2024 and has since been updated.