Being told you have type 2 diabetes can be frightening.
You may leave the doctor’s office thinking, That’s it. I’ll have diabetes for the rest of my life. I’ll need more medication as I get older, and there’s nothing I can do about it.
But there is a much more hopeful side to the story.
Research has shown that some people with type 2 diabetes can greatly improve their blood sugar. Some improve so much that their diabetes goes into remission.
That doesn’t mean everyone can make diabetes disappear. And it doesn’t mean you should ever stop taking medication on your own.
It does mean that a diagnosis of type 2 diabetes doesn’t necessarily determine what your future will look like.
What Does Diabetes Remission Mean?
You may have heard people talk about “reversing” type 2 diabetes.
Doctors generally prefer the word remission.
Remission means that blood sugar has improved enough to fall below the diabetes range and stay there for a period of time without diabetes medication.
Doctors often use a blood test called A1C to measure this. A1C simply gives you an idea of what your average blood sugar has been over the past few months.
Remission isn’t the same thing as a cure. Blood sugar can rise again, so regular checkups are still important.
But the fact that remission is possible for some people is an important message—especially for someone who has just been diagnosed and thinks there is nothing they can do.
Food Can Make a Difference
What you eat can have a real effect on your blood sugar and overall health.
Research has found that lifestyle changes—including changes in diet, physical activity and weight when appropriate—can significantly improve type 2 diabetes.
Researchers have also studied diets centered around whole plant foods.
That means foods such as:
• Vegetables
• Beans and lentils
• Whole grains
• Fruit
• Potatoes and sweet potatoes
• Nuts and seeds
One thing these foods have in common is fiber.
Fiber is naturally found in plant foods, and eating more fiber-rich whole foods is associated with better blood sugar control and many other health benefits.
But Aren’t People With Diabetes Supposed to Avoid Carbohydrates?
This is where things can get confusing.
People with diabetes often hear that they need to “watch their carbs.”
But all foods containing carbohydrates aren’t the same.
An apple contains carbohydrates. So do lentils. So does oatmeal. And so does a doughnut.
Clearly, these foods aren’t nutritionally the same.
Whole plant foods come with fiber, vitamins, minerals and other nutrients. Highly processed foods may contain large amounts of refined flour, added sugar, salt and fat while providing much less fiber.
So instead of thinking only:
“Does this food have carbs?”
it can be helpful to also ask:
“What kind of food are those carbs coming from?”
What Have Plant-Based Doctors and Researchers Found?
Doctors and researchers who study lifestyle medicine have found that diets centered on whole plant foods can help some people with type 2 diabetes improve their blood sugar.
Research has also found that other approaches—particularly those that help people lose a significant amount of excess weight—can sometimes lead to diabetes remission.
So a whole-food, plant-based diet isn’t the only approach.
But it is one promising way of eating that emphasizes foods we already know are good for us: vegetables, beans, fruit, whole grains, nuts and seeds.
And unlike a temporary “diet,” these are foods that can become part of the way you eat every day.
You Don’t Have to Change Everything Tomorrow
If you’ve been eating the same way for decades, changing your diet can feel overwhelming.
You don’t have to become perfect overnight. You could start with oatmeal and berries for breakfast. Add beans to a salad. Try lentil soup for lunch. Make vegetables a bigger part of dinner. Choose brown rice or another whole grain more often. Have fruit when you want something sweet.
One change leads to another.
Over time, your plate can begin to look very different—and you may be surprised by how much you enjoy eating this way.
One Very Important Caution
If you take insulin or other medication that lowers your blood sugar, talk with your doctor before making major changes to your diet.
As your blood sugar improves, your medication may need to be adjusted. Never reduce or stop diabetes medication on your own.
The Bottom Line
Type 2 diabetes is serious, but there are meaningful changes you can make to support your health.
You don’t have to overhaul your life overnight. Start with one meal. Add more vegetables, beans, whole grains, fruit and other whole plant foods. Then build from there.
Small changes, repeated every day, can become a very different way of eating—and potentially a very different health story.
This article is for educational purposes only and is not a substitute for medical advice, diagnosis or treatment. If you have diabetes or take medication that lowers blood sugar, talk with your healthcare professional before making significant changes to your diet or medication.
Sources & Further Reading
Physicians Committee for Responsible Medicine (PCRM) — Diabetes
Information and research on plant-based nutrition for preventing and managing type 2 diabetes.
American Diabetes Association — Type 2 Diabetes Remission
An expert consensus report explaining what diabetes remission means and how it is defined.
American College of Lifestyle Medicine — Type 2 Diabetes Remission
Research and expert guidance on dietary approaches, including whole-food, plant-based eating, for improving type 2 diabetes and achieving remission in some people.