5 Ways to Reduce or Even Reverse Diabetes

Diabetes is a long-term health condition that affects how your body turns food into energy. Normally, your body uses insulin to help move sugar (glucose) from your blood into your cells. But with diabetes, your body develops insulin resistance, meaning that process doesn’t work the way it should. This leads to high blood sugar, which can cause serious health problems over time.

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 shots or a pump. It usually starts in childhood or young adulthood and can’t be prevented or reversed.
• Type 2 diabetes is the most common type. It develops when the body doesn’t use insulin well. It often starts slowly and can go unnoticed. It can often be prevented or even reversed with healthy lifestyle changes.
• Prediabetes means your blood sugar is higher than normal, but not high enough to be called diabetes. It’s a warning sign — and a chance to take action. About 96 million Americans have prediabetes, and most don’t know it.
• Gestational diabetes occurs during pregnancy, and usually goes away after birth. However, it can raise the risk of developing Type 2 diabetes later — for both the parent and the child. At Emory Healthcare, we offer comprehensive support for people living with diabetes — from diagnosis to long-term management.

The first step to understanding your diabetes risk is talking with your primary care provider. For those diagnosed with diabetes, Emory's diabetes management program provides diabetes care plans, education and ongoing follow-up to help patients manage diabetes. 

Why is diabetes prevention important?

Diabetes is more than just high blood sugar — it can lead to serious health problems if left untreated.

It’s the seventh leading cause of death in the United States. And it’s linked to major health issues like heart disease, kidney failure, stroke, vision loss and foot problems.

Diabetes also comes with a financial cost. People with diabetes spend more than twice as much on medical care compared to those without it.

That’s why prevention matters. Catching it early — or stopping it before it starts — can protect your health in the long run.

Every November, the American Diabetes Association and other health care organizations recognize Diabetes Awareness Month. It’s a time to raise awareness, share stories and connect people to tools and support. 

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

1. Lose weight — especially around your waist.  

Extra weight, especially belly fat, makes it harder for your body to use insulin. Even small weight loss can make a big difference. Start with simple goals that feel doable for you. These weight loss tips can help you get started. 

2. Keep the weight off. 

Clinical trials have shown that losing just 5–7% of your body weight can help prevent or delay Type 2 diabetes. For example, if you weigh 200 pounds, aim to lose 10 to 14 pounds. Focus on steady progress, not perfection. 

3. Move more. 

Try to get at least 30 minutes of activity five days a week. Walking, dancing, biking — whatever gets you moving. Take the stairs when you can or walk during lunch breaks. Every step counts. 

4. Eat healthy foods most of the time. 

Consider the foods you eat. Aim to eat smaller portion sizes and choose foods lower in fat, sugar and salt. The American Diabetes Associations recommends diabetes-friendly foods like avocados, leafy greens, berries and nuts. Drink water instead of sugary drinks. 

Make a meal plan before grocery shopping — make a list, read food labels and avoid shopping when you’re hungry. 

5. Be patient with yourself.  

Healthy habits take time. Start with one small habit and get that one right. Then add another from there. Stay consistent and don’t get discouraged. You’re making progress every day. 

Take charge of your health 

Managing or even reversing diabetes starts with small, consistent steps. Losing weight, staying active and eating well can lead to big changes over time. 

Emory Healthcare is here to support you every step of the way. Our care teams provide expert advice, personalized treatment plans and resources. We can help on your diabetes prevention or treatment journey. 

• Find a primary care provider near you.
• Learn more about diabetes management at Emory Healthcare. 

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