Here’s What Science says …

Type 2 diabetes, once thought to be a progressive and irreversible condition, is now at the forefront of medical research and hope. Science shows that with the right tools, knowledge, and commitment, remission—or significant improvement—of type 2 diabetes is possible for many people. Whether you’re newly diagnosed or have lived with diabetes for years, this guide is designed to educate and empower you with practical, evidence-based answers about food, insulin resistance, and weight loss.

What Is Type 2 Diabetes?

Type 2 diabetes is a chronic condition where the body either resists the effects of insulin—a hormone regulating blood sugar—or doesn’t produce enough insulin to maintain normal glucose levels. Over time, high blood sugar can damage the heart, kidneys, nerves, and eyes. The good news: lifestyle modifications, especially dietary changes, can dramatically improve or even reverse the condition for many.

Can Type 2 Diabetes Really Be Reversed?

Yes, remission is possible for many. Research, including major studies like DiRECT (Diabetes Remission Clinical Trial), shows that significant weight loss, especially early in diagnosis, can send diabetes into remission. Remission means your blood sugar stays in the non-diabetic range without medication. While not everyone will achieve full remission, nearly everyone sees improvement in blood sugar, energy, and overall health with lifestyle changes.

Most Asked Questions—Answered!

• What is insulin resistance? Insulin resistance is when your body’s cells stop responding properly to insulin, causing blood sugar to rise. It’s a core part of type 2 diabetes. Reducing resistance through weight loss, exercise, and the right foods can restore healthy blood sugar levels.
• How can I lose weight with type 2 diabetes? Focus on whole, unprocessed foods, manage portions, and cut back on foods that spike your blood sugar. Regular exercise—like brisk walking or cycling—also boosts insulin sensitivity and helps burn excess glucose.
• What foods should I avoid with type 2 diabetes? Limit or avoid foods high in added sugar, refined grains, and unhealthy fats. This includes soft drinks, sweets, white bread, pastries, and deep-fried foods.
• What are the best foods to eat to reverse diabetes? Opt for fibre-rich vegetables, lean proteins, healthy fats, and whole grains. These foods stabilise blood sugar and promote fullness, aiding weight loss and better metabolic health.
• Can intermittent fasting help? Some research supports intermittent fasting for improving insulin sensitivity and promoting weight loss, but it isn’t for everyone. Always consult your doctor or pharmacist before making major dietary changes.
• Is fruit off-limits? No! Most people with type 2 diabetes can safely eat whole fruits—particularly berries, apples, and citrus—in moderation. Avoid fruit juices and dried fruits, which are concentrated in sugar.

What to Eat: Science-Backed Choices

• Vegetables: Non-starchy options like leafy greens, broccoli, cauliflower, zucchini, and peppers. These are high in fibre and nutrients with minimal impact on blood sugar.
• Lean Proteins: Skinless chicken, fish, eggs, legumes (like lentils and beans), and tofu. Protein keeps you full and helps maintain muscle.
• Healthy Fats: Olive oil, avocado, nuts (unsalted), and seeds. These support heart health and satiety.
• Whole Grains: Oats, barley, brown rice, and quinoa. These grains are digested slowly and provide lasting energy.
• Low-Sugar Fruits: Berries, apples, pears, and citrus fruits. Eat them whole for fibre and nutrients.

What to Avoid (or Greatly Limit):

• Sweetened beverages—soft drinks, energy drinks, sweet teas
• Pastries, cakes, and sweets
• White bread, white rice, and most breakfast cereals
• Processed meats and deep-fried foods
• Full-fat dairy and cream-based sauces (choose low-fat or plant-based alternatives)

Daily Habits That Make a Difference

• Move More: Aim for at least 150 minutes of moderate-intensity exercise per week. This could be brisk walking, cycling, swimming, or dancing.
• Stay Hydrated: Water is the best choice. Limit sugary drinks, fruit juices, and alcohol.
• Prioritise Sleep: Poor sleep increases insulin resistance. Aim for 7-9 hours each night.
• Manage Stress: Chronic stress can raise blood sugar. Try mindfulness, yoga, or simply take time to relax every day.

Empowerment: Your Chemist, Your Partner

Reversing type 2 diabetes isn’t about a miracle cure or a single diet; it’s about making sustainable changes that fit your life. Every small step counts. Talk to your pharmacist or a healthcare professional before starting any new diet, exercise, or supplement regimen. 

At Lygon Everyday Chemist, we’re here to support you with reliable information, resources, and a listening ear on your journey to better health.

You have the power to make a change—one choice, one meal, and one day at a time.