As a yoga teacher and nutritional coach rooted in macrobiotic cooking, I’ve seen how much everyday food choices matter. Aging with joy means caring for our bodies in simple ways, and healthy blood sugar is a big part of that. Below are resources that show how food can help reverse type 2 diabetes. I hope you find them useful for yourself or someone you love.
Type 2 diabetes is often framed as a life sentence. The usual thinking is that once you’re diagnosed, or even just at risk, you’re stuck with daily medications, constant monitoring, and mounting complications.
New research and real-world results show something different: type 2 diabetes is preventable and often reversible. For people with prediabetes, healthy eating and staying active can cut the risk of type 2 diabetes in half, according to the CDC.
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If you or someone you love is concerned about type 2 diabetes or prediabetes, the free Tackling Type 2 Masterclass from Food Revolution Network is well worth watching, especially before your next trip to the grocery store. Learn more and sign up here.
The program is led by award-winning diabetes expert Brenda Davis, RD (author of 12 books), and Food Revolution Network co-founder Ocean Robbins.
What You’ll Learn About Reversing Type 2 Diabetes
Why much of what we’ve been taught about diabetes is outdated
Which common “health foods” actually fuel insulin resistance
Which powerful, easy-to-find foods can help reverse type 2, even if you’re already on medication
Ten exciting scientific breakthroughs your doctor may not have heard about yet
You’ll also get research-backed strategies for weight loss and risk reduction by eating more, not less!
My Simple Tips for Steady Blood Sugar
These are habits I come back to in my own kitchen. They’re simple, and research supports them.
1. Choose whole grains over refined ones. Brown rice, barley, millet, and oats keep their fiber, which slows how quickly sugar enters your bloodstream. In a large Harvard study, people who ate the most whole grains had a 29% lower risk of type 2 diabetes than those who ate the least.
2. Eat beans and lentils often. Beans, lentils, and chickpeas are rich in fiber and protein, so they raise blood sugar slowly and gently. In a University of Toronto study, people with type 2 diabetes who ate about one cup of legumes a day improved their blood sugar and blood pressure. A lentil stew or adzuki beans with brown rice makes a satisfying, steadying meal.
3. Take a short walk after meals. Even a few minutes of easy walking helps your muscles use the sugar from your meal. Research shows it works best when you move soon after eating, rather than waiting. A few gentle yoga stretches count as movement too!
If you take medication for diabetes, talk with your doctor before making big changes to your diet. As your blood sugar improves, your medication may need adjusting.
Even putting just one insight from this masterclass into practice can transform how you shop and eat. Watch the masterclass preview and claim your spot here.
Wishing you health and joy,
Patricia 💖