7 simple habits that could reverse type 2 diabetes

From sciencefocus.com

By Emma Glassman-Hughes

It takes a lot of work, but it is possible to push back the condition 

Just 20 years ago, type 2 diabetes was a lifelong diagnosis. When doctors spoke with their patients, the focus was on treating symptoms and managing complications with pharmaceuticals. Thoughts of eradicating the disease itself seemed far-fetched.

Now, though, thousands of people are successfully pushing back the disease.

Type 2 diabetes is a condition where the body becomes resistant to insulin, the hormone that regulates how cells absorb blood sugar, or glucose. Instead, many people have to take extra insulin or other medications to keep their blood sugar under control. Around 400 million people worldwide are impacted by the disease.

While there is no way to fully cure the disease yet, many patients have been able to put their type 2 diabetes into remission, meaning they are able to control their blood sugar for three months without the use of medication.

Whether or not a person can achieve remission depends on many factors, but the most likely candidates are those who’ve received a diagnosis within the last six years, according to Massachusetts-based endocrinologist Dr Damola Aje. The longer a person has diabetes, the more stress the condition puts on the pancreas – the organ which produces insulin.

“After five or six years, the pancreas can sometimes be more burnt out, and we’re looking more at preventing complications rather than achieving full remission,” she says.

The good news is that there are interventions that can help the body regulate its own blood sugar and relieve some of this stress on the pancreas and liver – another important organ in the process.

Unlike certain other chronic conditions, diabetes is strongly influenced by lifestyle factors, meaning remission can be achieved through what doctors call ‘intensive lifestyle interventions’.

These lifestyle interventions are called ‘intensive’ for a reason, though. Remission can’t be achieved passively, and most patients require medical supervision from a dedicated lifestyle team. 

But diabetes remission is within reach for many patients, Aje assures.

“It’s not a function of willpower, it’s not something that patients should be crucified for if it’s not achieved, but it’s highly possible. With the right support and the right medications, and if the intervention is in a timely manner, a person can get their diabetes into remission.”

Here are eight lifestyle interventions that support diabetes remission

1. Quality sleep

Sleep is when the body maintains itself, and lack of a good night's kip can cause a lot of health complications - Credit: Getty

Lack of sleep doesn’t just leave us feeling tired and sluggish – it has a profound impact on our health. According to Aje, people with years of poor sleep – people who work night shifts or just get less than eight hours of sleep each night – are at a greater risk of type 2 diabetes.

Poor sleep leads to higher levels of the stress hormone cortisol, as well as adrenaline spikes, leading to elevated blood glucose. Over time, these can lead to cells becoming more resistant to insulin.    

“We’re hoping for at least eight hours of sleep, even if it’s not all in one stretch,” Aje explains.

That said, while eight hours per night has long been considered the gold standard for sleep duration, new research suggests that the precise amount of nightly sleep to best manage type 2 diabetes is actually seven hours and 19 minutes – and major deviations from that amount result in higher instances of insulin resistance.

2. Timing of eating

It’s no surprise that diet is a major factor in controlling diabetes. Achieving remission requires building a diet around specific whole foods, says registered dietitian Avery Zenker, especially cruciferous and leafy green vegetables, berries and fruits, whole grains, nuts, seeds, legumes, beans, and lentils.

Basically, foods that “don’t have a lot of free added sugar, saturated fat, or refined ingredients,” Zenker says.

But it’s not just what we eat that can influence diabetes. It’s also how and when we eat it. The interplay between diet and our circadian rhythm – the 24-hour biological cycle that governs our bodies – is an essential piece of the puzzle.

Studies show that later dinnertimes and snacking closer to bedtime can be a risk factor for type 2 diabetes, in part because of how the sleep hormone melatonin interacts with digestion. Generally, the body processes glucose less efficiently at night, which can lead to blood sugar spikes.

“Ideally we are having some kind of fast overnight,” Zenker explains. “Somewhere between 10 to 12 hours is ideal. The body wants time to not have to be working and digesting. It wants to do other things while we’re sleeping.”

Patients working toward remission are also usually advised to prioritise larger meals in the morning and smaller meals as the day goes on. “We see it’s beneficial to have a more front-loaded day,” she says.

3. Diverse gut microbiome

An imbalance in our gut bacteria can lead to inflammation and insulin resistance - Credit: Getty

In recent years, it’s become increasingly apparent how much of our whole-body health relies on the bacteria in our gut, known as the gut microbiome.

One area the gut has a particular impact on is a person’s likelihood of being obese – one of, if not the, biggest risk factors for type 2 diabetes – and research has found many connections between the two.

For example, early exposure to antibiotics has been found to decrease the diversity of beneficial bacteria in the gut, and has been linked to the development of obesity later in life.

Consequently, Zenker says, a healthy gut is an important building block of diabetes remission. 

“There’s no one perfect gut, we all have our own unique microbiomes,” she says. But in general, a flourishing gut microbiome “supports healthy metabolism and healthy weight, and can directly and indirectly affect blood sugar balance.”

Tending to it means eating lots of probiotic and fibre-rich foods, as these produce short-chain fatty acids which help to regulate and process blood sugar.

Many of the foods we’ve already mentioned – vegetables, fruit, whole grains, nuts, seeds, legumes – are also excellent sources of different kinds of fibre.

“Getting variety is really the key, you don’t need to stress about which specific foods in particular,” says Zenker.

Probiotic foods – or fermented foods that contain living bacterial cultures – support gut health, too. At least one serving each day of yogurt, kefir, sauerkraut, kimchi, miso paste, tempeh, or nattō can go a long way in priming the gut.

4. Intermittent fasting and the fasting mimicking diet

One way to unlock diabetes remission is fasting, when conducted under the supervision of a medical professional.

A relatively new approach that’s had some success is the fasting mimicking diet (FMD), a strict eating regimen that mimics the effects of starving over the course of five days to help cells rebuild themselves stronger.

Endocrinologist Dr William Hsu – the chief health officer for biotech company L-Nutra, a leader in FMD medicine – describes the specialised diet as a process that kickstarts cell regeneration, driven by deprivation.

“Every life form on Earth has gone through periods of famine, and periods of plenty, and cells have had to adapt to the stress of no food,” he says. “When there’s no food, the cells say ‘I gotta survive, which part of the cell can I burn up to generate molecules so I can make it another day?’”

But the cell won’t digest the useful stuff, like its own nucleus. Instead, it will burn up “the cellular organelles that are broken and less valuable,” says Hsu, generating enough energy to keep going.

“If food never comes, the cell will die. But if the food comes on day four or five, you’ve gotten rid of the less valuable parts of the cell. When nature gives you stress, you turn that around to make the cells younger and better, you replace the old parts with new parts.”

This cellular autophagy, as the process is known, is a sort of cellular therapy that can significantly reduce dependency on diabetes medications, decrease insulin resistance, and in some cases cause total type 2 diabetes remission, per a six-month clinical trial by L-Nutra. Outside of diabetes research, FMD has also been studied as a potential prevention strategy for Alzheimer’s.

Hsu argues that while intermittent fasting – or fasting for a period of less than two consecutive days – and FMD both have metabolic benefits, FMD is considered more effective at achieving diabetes remission.

“[Intermittent fasting] is great metabolically because you’re eating less and not eating close to bedtimes,” he says. “There are many studies to show that intermittent fasting is helpful to reduce insulin resistance and improve glucose control.”

The FMD regimen usually lasts between four to seven days, eating a low-calorie, low-protein diet of plant-based foods and healthy fats. It is meant to mimic much more extreme deprivation, without putting the body through the real stress of surviving on zero nutrients.

“The cellular autophagy, replacing old parts with new parts, that only comes when the body senses a crisis moment,” he says.

FMD isn’t suitable for everyone, however, and requires a very delicate balance of foods to ensure you are still getting the nutrition you need, so it’s best to consult a qualified dietitian before starting.

5. Exercise after meals

When it comes to diabetes remission, all exercise is good exercise. Moving your muscles encourages them to take up glucose, bringing down your blood sugar. There are some surprisingly simple habits that can contribute to major reductions in your long-term blood sugar levels.

“A lot of patients have this all-or-nothing mentality, like if I can’t go to the gym five days a week then it’s no good,” Aje says. “But you don’t need to have a gym membership or do 50 minutes a day. Ten minutes here or there is great.”

Our muscles play a significant role in regulating blood sugar, she says. “One thing I tell my patients with early-onset diabetes is to go for a walk 15 minutes after eating, to allow the muscles to soak up the glucose.”

When you exercise can be just as important as how you exercise - Credit: Getty

Additionally, exercises like squats and calf raises can help the muscles absorb the glucose, too, preventing a spike.

“Prioritising strength training is best for blood sugar, the bones, and metabolism overall,” she says. “It’s not about the amount of time you spend in the gym, it’s about the intention.”

She adds that a little bit of movement after your lunch break at the office, or after dinner, can “really impact your blood sugars.”

“Any time of the day is better than nothing, but if you can prioritise some movement in the first 15 or 20 minutes after a meal, it’s much better for blood glucose.”

6. Stress relief

Stress is another factor which can have huge impacts on our health, including diabetes.

“Stress can increase a person’s risk of high cortisol, which can lead to higher blood sugar over time, and earlier onset of developing diabetes,” says Aje.

The body releases hormones like cortisol and adrenaline when it’s stressed. This triggers the release of glucose into the bloodstream, preparing the body for a ‘fight or flight’ response. Normally, insulin would tell your cells to soak up this excess glucose, but cortisol also blocks this signal. Over time, this can lead to cells becoming more and more resistant to insulin.

High levels of stress hormones can even stop insulin-producing cells in the pancreas from working properly and reduce the amount of insulin they make.

But researchers are uncovering new methods for stress and anxiety management as a therapy for type 2 diabetes. One study involving a 46-year-old man looked at the impact of Neuro-Emotional Technique (NET) – a “15-step stress-reduction Mind-Body Intervention aimed at improving physical and emotional health” – to treat his type 2 diabetes and chronic pain.  

After four weeks of NET treatment designed to reduce his body’s unique stress patterns, “glucose levels stabilised and psychometric tests demonstrated improvements in pain, stress, and emotional wellbeing,” the study’s authors wrote.

7. Social ties, community, and advocating for yourself

Diabetes remission is especially challenging without the right kind of support – both in and outside the doctor’s office. 

“The environment, community, and people we’re around affect all areas of our wellbeing, our choices, our exercise, our sleep,” Zenker says. “They also affect our mindset and beliefs. If you are in an environment that’s not so supportive of your wellbeing, like a food desert [where access to fresh and healthy food is limited], it can be really hard to shift to something better, even if you’re committed on your own.”

The people around us offer vital support when it comes to keeping our health on track - Credit: Getty

Having social support from friends, family, and neighbours can go a long way in staying on top of your remission goals.

On the medical side, you have to be your own loudest advocate. 

“The moment you get a diabetes diagnosis, pay close attention to it, and seek help,” Aje recommends. “If your primary care provider isn’t able to provide you with all the tools you need, ask for a referral to an endocrinologist to get things under better control. Those first 5–10 years after your diagnosis are very important.”

https://www.sciencefocus.com/the-human-body/7-simple-habits-that-could-reverse-diabetes

Eating only 8 hours a day may help control Type 1 diabetes

From sciencedaily.com

Summary: Eating only between noon and 8 p.m. improved blood sugar control in a small study of adults with Type 1 diabetes and obesity, while avoiding an increase in serious complications. The promising findings offer the first evidence that time restricted eating could become another tool for managing the condition.

A new UIC study suggests that time-restricted eating could offer a safe and potentially effective way to improve blood sugar control in adults with Type 1 diabetes. The research was led by kinesiology and nutrition professor Krista Varady, a longtime researcher in the field of intermittent fasting.

"This is the first study to examine the effects of intermittent fasting on people with Type 1 diabetes, and the results are extremely promising," said Varady, a leading expert on intermittent fasting who conducted some of the first human studies on the subject.

Testing Intermittent Fasting in Type 1 Diabetes

Type 1 diabetes is a chronic condition in which the body produces little or no insulin, a hormone needed to move glucose from the bloodstream into cells. The condition affects less than 1% of people in the U.S.

For the study, Varady recruited adults with Type 1 diabetes who were also classified as obese according to the Centers for Disease Control and Prevention's body mass index. Varady said this combination applies to about 0.5% of the total U.S. population.

Researchers enrolled 32 participants from the Chicago area and randomly placed them into one of three groups for six months. One group followed a time-restricted eating schedule, consuming food only between noon and 8 p.m. without counting calories. Another group reduced calorie intake by 25%, while the control group made no changes to its usual behavior.

An 8 Hour Eating Window and Blood Sugar

After six months, the time-restricted eating group showed better blood sugar results than the calorie-reduction group. HbA1c, a blood test that reflects average blood sugar over the previous several months, fell by about 0.5% on average in the time-restricted group.

The researchers also found no increase in the risk of dangerously high or low blood sugar levels among participants following the restricted eating schedule. The approach likewise did not raise the risk of diabetic ketoacidosis, which occurs when the body does not have enough insulin and can become life-threatening.

"This is the first step to showing time-restricted eating could be a safe, potentially effective method for people with Type 1 diabetes to manage their blood sugar levels," Varady said.

Researchers Urge Caution

Although the early findings are encouraging, Varady emphasized that the study is only an initial step and should not be taken as a reason for people with Type 1 diabetes to change their eating habits without medical guidance.

"Of course, this is just the first step," she said. "Anyone making changes to their eating habits, especially those with diabetes, must work closely with their endocrinologist or healthcare provider to find a solution that works for them."

Varady next hopes to conduct larger studies across multiple research sites to determine whether the findings hold true in a broader population.

Other UIC authors on the study are Mary-Claire Runchey, Sarah Corapi, Vasiliki Pavlou, Sofia Cienfuegos, Shuhao Lin, Mark Ezpeleta, Kelsey Gabel, Lisa Tussing-Humphreys, Vanessa M. Oddo, Julienne Sanchez, Terry Unterman and Sirimon Reutrakul.

Varady is also an affiliate of the University of Illinois Cancer Center.

https://www.sciencedaily.com/releases/2026/09/260909231740.htm

The Top 9 Diabetes Nutrition Myths

From everydayhealth.com

If you have type 1 or type 2 diabetes, you’ve probably heard a lot of conflicting advice about the best way to eat. And it certainly doesn’t help when your family, acquaintances, and even social media bombard you with their own tips and warnings.

The doctors, nutritionists, and educators who treat diabetes have heard it all — and they can help you debunk the top diabetes nutrition myths and parse fact from fiction.

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1. Sugar-Free Foods Don’t Spike Blood Sugar

If you’re trying to avoid sugar, it may make sense to reach for sugar-free versions of certain foods instead. Foods labelled “sugar-free” contain a maximum of 0.5 grams (g) of sugar per serving. But a sugar-free food doesn’t necessarily lack carbohydrates.

“Sugar-free foods may not have added sugars, but they may still have other forms of carbohydrates that may increase blood sugar,” says Deena Adimoolam, MD, a New York City–based spokesperson for the Endocrine Society.

And while sugar-free artificial sweeteners probably won’t spike your blood sugar, their long-term health impact on people with diabetes remains an area of ongoing research.

2. A Gluten-Free Diet Is Healthier

Gluten is a protein present in certain grains, such as wheat. People with type 1 diabetes are at a higher risk for celiac disease, an autoimmune condition in which eating gluten can lead to intestinal damage. For people with celiac disease, following a gluten-free diet is critical.

But going gluten-free isn’t necessarily a healthier option for everyone else. Gluten-free doesn’t mean carbohydrate-free, since gluten-free products often contain ingredients like corn or rice instead of wheat or other sources of gluten. They may even have more sugar than the original, gluten-containing versions.

“Many gluten-free foods have carbohydrates and can still raise blood sugar,” says Dr. Adimoolam.

3. You Need a Special Diet

There isn’t a single one-size-fits-all diet for diabetes management. In fact, there are many eating plans that can work.

“While diet plays an important role in diabetes management, there isn’t one eating pattern for diabetes management,” says Toby Smithson, RDN, CDCES, a certified diabetes care and education specialist in South Carolina and the senior manager of nutrition and wellness at the American Diabetes Association. “There are several eating pattern options to fit with people’s individual needs.”

While plenty of evidence suggests that eating patterns like the Mediterranean diet or the Dietary Approaches to Stop Hypertension (DASH) diet are good for people with diabetes, you don’t need to follow a trend or adhere to a strict eating structure as long as you’re consistently prioritizing healthy foods like non-starchy vegetables and lean protein sources. Meal plans should also consider carbohydrates and how they affect blood sugar.

Your diet should fit your lifestyle, not the other way around. “The eating plan should consider cultural backgrounds, personal preferences, other health conditions they may have, and elements like costs of food, living situations, and access to healthy foods,” says Smithson. 

4. Fruit Is Bad for You

Smithson says it’s a common myth that people with diabetes shouldn’t eat fruit because it has too much sugar. In truth, fruit is a source of quality carbohydrates that’s also rich in vitamins and other nutrients, she says.

“Fruit is an important part of our diet for essential vitamins and antioxidants,” says Adimoolam. One meta-analysis even suggests that eating fruit could have a positive impact on fasting blood sugar.

With that said, fruit does have carbohydrates, so limiting your fruit intake could help keep your blood sugar under control.

Smithson advises choosing fruits that are higher in fibre, like raspberries, blackberries, pears, or kiwi. Adimoolam says people with diabetes can incorporate fruit into their diet and soften blood sugar spikes by pairing it with a healthy fat or protein source. 

5. You Have to Cut Carbs

“It’s true that foods high in carbohydrates have the biggest impact on blood glucose (blood sugar) compared with foods high in protein and fat,” says Smithson. “[But] carbs offer an important fuel source for your body and brain. Also, many quality carbs [serve as] a source of fiber, which is helpful with gut health and blunts rises in blood glucose post-meal.”

When making carbohydrate choices, consider whole grain options and maximize your fibre intake. “Quality carbs are those in vegetables, beans, lentils, fruit, milk, yogurt, and whole grains,” says Smithson. “They break down slowly and have key nutrients like fibre, protein, vitamins, and minerals.”

Adimoolam says people with diabetes also need to understand how certain carbohydrates impact their blood sugar. “Learn how to balance simple and complex carbohydrates to avoid blood sugar spikes,” she adds.

6. Sugar Is the Most Important Ingredient to Consider

Sugar is a major carbohydrate source, but it’s not the only one.

“Sugar is a carbohydrate component,” says Smithson. “It’s more accurate to say people with diabetes need to manage their intake of total grams of carbohydrates.” So when you’re perusing nutrition labels at the grocery store, look at total carbohydrates (or net carbs) as well as sugar content.

All diabetes experts, of course, recommend minimizing your intake of sugar, especially added sugar, which is highly refined and lacks the nutritional value of natural sugars found in fruits or dairy products. But if you’re paying attention to your blood sugar levels, you may notice that a carb-heavy food like white pasta or white bread spikes your blood sugar just as quickly as a sugary one.

“I recommend that my patients with diabetes learn where sugars are in their diet, how these various sugars impact their blood sugar, and how to pair sugar with other foods to stabilize blood sugar better,” says Adimoolam.

7. Brown Sugar and Honey Don’t Raise Blood Sugar

It may be tempting to see brown sugar or honey as alternatives to white sugar. But they will still raise your blood sugar quickly.

“Brown sugar will still spike your blood sugar,” says Adimoolam. “A teaspoon of brown sugar has a similar carbohydrate amount to white sugar.”

Be equally cautious with supposedly healthier sugars such as maple syrup, coconut sugar, and agave syrup. These alternatives may seem more natural or healthy than refined white sugar, but that doesn’t necessarily mean they’re any better for blood sugar management.

There may be secondary benefits to eating natural sugars. Honey, for example, provides antioxidants and may help decrease inflammation in the body. But each tablespoon contains 17 g of carbohydrates.

8. Intermittent Fasting Is Always Great for People With Diabetes

Intermittent fasting alternates restricted windows for food consumption with periods of fasting, with lots of timing variations to consider. This method may benefit people with diabetes by supporting weight loss and blood sugar management efforts, but it’s not foolproof.

“Intermittent fasting may help some people with diabetes with blood sugar control, but it isn't for everyone,” says Adimoolam. “If [one’s] average carb intake throughout the day doesn’t change with intermittent fasting, then it may not help with glucose control.”

People with diabetes who want to try intermittent fasting should work with their doctors or a registered dietitian-nutritionist and monitor their blood sugar carefully. They may need to adjust their intermittent fasting plans based on their blood sugar levels. People with type 1 diabetes should be particularly cautious when fasting because of the risk of low blood sugar.

9. ‘Diabetes-Friendly’ Foods Are Healthier

Sometimes foods are marketed as “diabetes-friendly.” While it may be tempting to assume these options are preferable to other choices not labelled as such, the U.S. Food and Drug Administration doesn’t regulate this label. That means that foods with these labels may not have evidence to support their claims.

“[Foods labelled ‘diabetes friendly’] may not always be healthy and may still have carbohydrates,” says Adimoolam. “Many of these items are processed with many additives.”

Instead of relying on these labels, it’s better to look closely at a food’s nutrition facts and ingredients list.

The Takeaway

• Foods labelled "sugar-free," "gluten-free," or "diabetes-friendly" can still cause blood sugar spikes because they often contain high amounts of other carbohydrates.
• Carbs aren’t all off-limits: whole grains, legumes, vegetables, and fruit provide essential nutrients and fiber that can improve your long-term diabetes health.
• Refined sugar alternatives like honey, brown sugar, and agave syrup are still forms of sugar that contain similar carbohydrate counts to white sugar, thereby impacting blood glucose levels in a similar way.
• There’s no single diabetes diet, and while trends like intermittent fasting or Mediterranean eating can help provide structure or inspiration, your meal plans should be customized based on your culture, preferences, budget, and health goals.
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Eating after 5pm can disrupt blood sugar control

From diabetes.co.uk/news 

• Late-evening meals can hinder blood sugar regulation
• Eating after 5 PM may increase the risk of diabetes complications
• Meal timing is as important as meal content

Managing diabetes is a complex task that involves more than just monitoring carbohydrate intake or choosing healthier foods.

It also involves paying attention to when you eat.

Recent research by Universitat Oberta de Catalunya and Columbia University highlights the impact of meal timing on blood sugar regulation, revealing that consuming a significant portion of daily calories after 5pm (17:00) can hinder glucose metabolism and increase the risk of developing or worsening diabetes.

Meal timing

The study sheds light on how the body’s natural circadian rhythm which governs processes like insulin secretion and sensitivity can influence blood sugar levels.

Insulin production naturally declines in the evening and the body’s cells become less sensitive to it which makes it harder to process glucose from late meals.

This poses a unique challenge for people with diabetes as they already face difficulties in maintaining stable blood sugar levels.

Late eating linked to elevated blood sugar

Researchers studied 26 individuals aged 50 to 75 who were overweight or living with prediabetes or type 2 diabetes.

The participants were divided into two groups: early eaters and late eaters.

Despite consuming the same foods and calories, those who ate after 5pm displayed poorer glucose tolerance measured by elevated blood sugar levels following meals.

Findings suggest that eating later in the day can disrupt the body’s ability to manage glucose effectively, potentially contributing to long-term complications of diabetes.

Late eating is often associated with calorie-dense, processed foods which can exacerbate issues like weight gain and increased fat storage.

Additionally, late eaters tend to burn calories more slowly while hormonal changes caused by eating later can increase hunger and reduce the body’s ability to break down fat.

These factors not only complicate blood sugar management but also increase the likelihood of obesity.

Intermittent fasting could be beneficial

Intermittent fasting which typically involves eating within a specific time window (e.g., 11am to 5pm) has gained attention for its potential to improve blood sugar control.

By encouraging earlier eating, intermittent fasting aligns meal timing with the body’s natural glucose metabolism giving the pancreas and insulin-sensitive tissues a break from constant activity.

Considering the timing of your meals could be a simple but effective way to improve your blood sugar control.  To reduce the risks associated with late eating:

• Aim to consume most of your daily calories earlier in the day, ideally before 5pm
• Plan meals to be balanced and nutrient-dense, focusing on whole foods like vegetables, lean proteins, and whole grains
• Avoid calorie-dense, processed snacks late at night, which can further strain glucose regulation

Dr. Diana Díaz Rizzolo, a co-author of the study, explains, “Until now, nutrition advice has focused primarily on what and how much we eat. This study highlights the growing importance of when we eat in supporting cardiometabolic health.”

For people managing diabetes, adopting an earlier eating schedule could offer a valuable tool for enhancing glucose control and reducing the risk of complications.

While the focus often remains on dietary choices, meal timing is emerging as a critical factor in effective diabetes management.

https://www.diabetes.co.uk/news/2024/nov/eating-after-5pm-can-disrupt-blood-sugar-control.html

How a 5:2 intermittent fasting diet can help people with type 2 diabetes

From medicalnewstoday.com

• A study from China suggest that a 5:2 intermittent fasting diet with meal replacement may be helpful for people with type 2 diabetes.
• Researchers reported that participants on the eating plan had better glycemic control and weight loss at 16 weeks compared to those on diabetes medications.
• Experts say the 5:2 diet is an option for people with type 2 diabetes, but it may not be suitable for everyone.

A 5:2 intermittent fasting diet with meal replacements may be helpful for people with type 2 diabetes.

A studyTrusted Source published today in the journal JAMA Network Open reports that following such an eating plan can improve glycaemic control as well as short-term weight loss.

“In this randomized clinical trial of 405 adults, the 5:2 meal replacement approach achieved better glycaemic control at 16 weeks compared with metformin and empagliflozin,” the study authors write.

“5:2 meal replacement may serve as an initial lifestyle intervention for patients wit h type 2 diabetes, providing an alternative to the use of metformin and empagliflozin medications,” they added.

Details on the study on fasting diet and type 2 diabetes

The study involved 405 adults in China who had obesity, or were overweight. The participants had been diagnosed with type 2 diabetes within the previous year.

The participants were randomly allocated to either receive metformin, empagliflozin or a 5:2 meal replacement eating plan for a 16-week period. All of the participants were also given guidance on exercise, diet and diabetes education every four weeks.

Those in the 5:2 meal replacement group had two non-consecutive days each week in which they used meal replacements. Meal replacements are pre-packaged food or beverages that may be used to give energy in place of a usual meal.

On the meal replacement days, the participants had one meal replacement instead of eating three regular meals. This amounted to an intake of 500 calories for women and 600 calories for men.

On the other five days, the participants in the 5:2 group were encouraged to monitor their calorie intake but eat whatever they wanted for breakfast and lunch. At dinner they then had a meal replacement.

The researchers reported that those in the 5:2 meal replacement group showed the greatest reduction in average HbA1C blood glucose levels over three months. Those in this group also had greater weight loss than the other two groups with a significant reduction in both waist and hip circumference.

The health benefits of intermittent fasting

Dr. Marilyn Tan, an endocrinologist at Stanford University in California who was not involved in the study, says intermittent fasting may be beneficial for some people with type 2 diabetes.

“There has been significant interest in intermittent fasting or time restricted eating for type 2 diabetes, and many studies have shown a benefit. The metabolic benefits may be due to both the specific timing of the eating and also reduced caloric intake. Many patients also find intermittent fasting to be more sustainable than other popular diets because the focus is more on timing rather than diet content,” she told Medical News Today.

“Extreme diets that are very restrictive in content can be difficult to follow long term and can lead to nutritional deficiencies, so the fact that the intermittent fasting diets focus less on dietary content often makes them more sustainable,” Tan added. “There’s no one size fits all diet for diabetes and it’s critical that whatever diet one chooses is sustainable long term. Many people can follow a more restrictive diet in the short term, but if they go off the diet, glycemic control and weight often revert to the prior state.”

More than 38 millionTrusted Source people in the United States have diabetes and of those 90% to 95% Trusted Sourcehave type 2 diabetes.

Risk factors for type 2 diabetes include being 45 or older, having a family history of diabetes, being overweight, and being physically inactive.

Type 2 diabetes can be managed with exercise and healthy eating. Insulin and diabetes medications may also be used to manage blood glucose levels.

Dana Hunnes, PhD, a senior dietitian supervisor at RR-UCLA Medical Center in Los Angeles who was not involved in the study, says diet is an important factor for a person living with type 2 diabetes.

“Diet and eating/meal patterns do matter quite a lot for someone with type 2 diabetes. What we eat can increase inflammation and make us more insulin resistant, have higher blood sugars, or it can lower inflammation, improve our insulin sensitivity, and make us require less insulin or less medication to help control glucose levels. So, what we eat, when we eat it, how we eat it, can make a difference,” she told Medical News Today.

Nutrition and type 2 diabetes

The American Diabetes Association recommends those with diabetes use the “diabetes plate” as a framework for building meals.

This involves beginning with a 9-inch plate and filling half with non-starchy vegetables. Another quarter of the plate should be made up with lean protein and the final quarter should be made up of quality carbs that can include whole grains, fruits, starchy vegetables, or low fat dairy.

Tan notes that while those in the 5:2 meal replacement group experienced weight loss and glycemic control benefits, meal replacements may not be be a long-term solution.

“Meal replacements usually provide fairly accurate calorie counts and can help restrict carbs and calories. However, they don’t necessarily help patients with a long term solution to real life situations. It’s much easier to follow a specific diet when one is in isolation. However, once you throw social and work situations, travel/vacation, special events, etc, into the mix, patients still need tools to navigate these solutions. For most people, it’s neither financially sustainable nor satisfying to stay exclusively on meal replacements long term,” she said.

Grant Brinkworth is a professor and director of research at Diabetes Australia. He told Medical News Today that people living with type 2 diabetes should consult with their doctor about the best method for them to attain sustainable weight loss and diabetes management.

“There is no one approach to losing weight that suits every person with type 2 diabetes. It is established that type 2 remission can be achieved through significant weight loss, although remission is not possible for everyone. What method a person uses to achieve sustainable weight loss is a personal decision and it is recommended that this decision is made in consultation with a healthcare professional,” said Brinkworth, who was not involved in the study.

https://www.medicalnewstoday.com/articles/how-a-52-intermittent-fasting-diet-can-help-people-with-type-2-diabetes