Reverse Type 2 Diabetes With This Effective Diet Plan By Diabetes Educator and Dietitian Swati Bathwal

Diet plays a pivotal role in reversing any disease. Here’s how Type 2 diabetes can be reversed too with this effective diet plan

Swati Bathwal
Written by: Swati BathwalUpdated at: Jan 05, 2021 12:54 IST
Reverse Type 2 Diabetes With This Effective Diet Plan By Diabetes Educator and Dietitian Swati Bathwal

Sugar makes you fat because it increases insulin secretion and excess unused insulin in the blood makes you fat and crave more sugars. Diabesity as we say is a growing epidemic in most countries in the world. I understand, there are many natural herbs and medicine available which can work wonders, where some medications have worked wonder, many have found temporary solution to the problem. In this article I am going to talk about type 2 Diabetes which is a result of excess insulin in the blood stream, a consequence of Insulin Resistance. Unlike type 1 Diabetes, which is completely in the absence of insulin, Type 2 Diabetes occurs in excess of insulin in the blood which doesn’t work effectively. It should be noted that by the time Type 2 Diabetes is diagnosed, some amount of insulin production has already reduced in the pancreas. 


So, reversing Type 2 Diabetes can be challenging, it can well be controlled in the long term. Let us look at following evidence-based herbs and foods which prevent high blood sugar levels.

Sugar substitutes

Low fat, low sugars, no added fats, no added sugars are some of the biggest myth busters. It is evident that sugars stimulate insulin secretion and further makes you store fat but it is also evident that artificial sugars or sweeteners can lead to cardiovascular health issues, put you at risk of cancer, impair gut health and also lead to diabetes. So, consume no more than 1 teaspoon = 5gms, natural sweetener like stevia, jaggery or honey a day.

Also Read: Healthy Sugar For Diabetes Patients: These 4 Sugar Alternatives Do Not Add To Blood Sugar Levels, Know Benefit

Use cinnamon sparingly

Cinnamons are of two varieties, ceylon and cassia. Excess consumption of cassia variety can be toxic to the liver; however, research shows that cassia cinnamon controls sugars. Adding a pinch of cinnamon, a day (less than ½ teaspoon a day to your meals or drinks can help in controlling sugars). 

Add Vinegar

Wine which is left undisturbed turns into acetic acid during fermentation process. Unfiltered vinegar contains “mother” which is the antibiotic consists of protein, enzymes and bacteria. Vinegar has shown to reduce high blood sugars. When a tablespoon of apple cider vinegar is consumed after a meal, it has shown to reduce insulin resistance. It doesn’t affect the carbohydrates, but it works on the serum insulin response thereby reducing sugar spikes after a meal. Remember, this is a natural remedy, it shouldn’t be replaced by medicines unless under professional guidance. Drink apple cider vinegar diluted in water before bed at night will reduce fasting glucose. 



Refined carbohydrates such as white sugar, white bread, white rice, cause the greatest increase in insulin levels. For example, a glass of apple juice will have less fiber or no fiber as compared on an apple. If you eat “an apple” a day, the fiber in “apple” will keep high sugars at bay. Go back being desi – using millets like ragi, jowar, bajra, amaranth and if you use wheat- use wheat with chokar which is bran. Everything you need to know about fibre-rich food

Make Breakfast optional and GO desi with breakfast

Long gone the days which said Breakfast is the main meal of the day. It is the most controversial meal of the day. If you are eating breakfast cereals, diet yoghurt, fried foods for breakfast, it is sure worth giving it a miss. Breakfast items like muffin, banana breads, pancakes made from pancake mixes is worth giving a miss. Desi or traditional breakfast like Idli’s, besan cheela, mung daal cheela, sprouts, paneer scramble and eggs are some healthier options. It is ok to breakfast at noon if you are not hungry for breakfast but make sure you do not overeat or snack instead.


There is nothing like moving when it comes to exercise. When you move your body, it increases your response to insulin resistance, your unused insulin gets used and effective, it goes down and lowers levels of insulin helps you lose weight. Remember, when talking about diabetes I am not talking about calories, I am working on reducing insulin resistance. Aim for increasing 2,000 extra steps a day and targeting between 10,000-12,000 steps a day. 

When it comes to Alcohol

Remember Alcohol is made from fermentation of sugars and starches from various sources. Yeast eats the sugars and convert them to alcohol. Alcohol doesn’t raise sugars immediately but it will increase sugars gradually over the next few days or the next day. So, what to drink? Drink plain water, lemon or oranges slices in a glass of water, plain lemonade, green teas, herbal teas or detox concoctions, black tea and coffee. Coffee has antioxidants, magnesium, lignans and chlorogenic acids which can reduce the risk of diabetes considerably. Remember, “you can only control sugars by controlling sugars”.

Also Read: Obesity And Type 2 Diabetes: Know Why Being Overweight Makes One Prone To Type 2 Diabetes

A Sample Plan for Diabetes Type 2:

*this plan is just a sample guide; it doesn’t include your individual preferences and medications like insulin etc. 

  • Early morning - 1 cup tulsi ginger tea with 4-5 soaked almonds or 1 teaspoon apple cider vinegar in 1 glass warm water with 4-5 soaked almonds, walnuts, cashews and 2-3 soaked munaccas. Followed by 45 minutes' walk or yoga or some movement
  • Breakfast - 2 besan or mung daal cheela with vegetable stuffing and green chutney with 1 fresh fruit of your choice or 1 millet parantha with mung daal or vegetable stuffing, green chutney and curd plus 1 fresh fruit 
  • Snack – 1 cup herbal tea or green tea or black coffee or 1 glass fresh vegetable juice 
  • Lunch – 1 bowl mung daal khichadi with vegetable and curd and green chutney or 1 oats chappati, 2 katori daal or 1 katori chole or rajma, 1 bowl salad and yoghurt
  • Snack – 1 cup herbal tea or green tea, 1 tablespoon sesame seeds, pumpkin seeds and 2 gm jaggery or 1 fistful roasted chana
  • Dinner- Either repeat as lunch or omelette with vegetables or 1 bowl mixed vegetabel soup and 1 slice multigrain or oats bread.
  • Before bed- 1 glass warm water, 1 teaspoon apple cider vinegar, 1 pinch ceylon cinnamon powder

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