How to Reverse Type 2 Diabetes with Diet: The Virta Way

In 2018, Virta member Abbie lost her mother, sister and brother to diabetes complications. Diagnosed with type 2 diabetes herself nearly 30 years ago, Abbie never really took her diagnosis seriously until her late sister made her promise to take better care of herself. After joining Virta, Abbie was able to keep that promise, and successfully reverse her diabetes diagnosis through weight loss.

Multiple clinical trials have shown that type 2 diabetes is reversible and can be put into remission through a well-formulated ketogenic diet and weight loss. However, while reversal and remission are possible, type 2 diabetes can’t be cured, and will come back if lifestyle changes are not maintained. This is where Virta comes in. By coaching members into making lifestyle changes leading to nutritional ketosis, we have helped thousands of people lose weight and reverse type 2 diabetes. 

Want to know what we help teach our members? Here’s a primer on what you need on reversing type 2 diabetes through diet.

What reversing type 2 diabetes means

Learning how to reverse type 2 diabetes with diet involves recognizing the impact of carbohydrate quality and quantity on your body’s blood glucose level.  But first, let’s define what we mean by “reversing type 2 diabetes.” 

Diabetes reversal means a person’s glucose levels have returned to a normal, healthy range below levels diagnostic of diabetes. At Virta, we consider diabetes to be reversed when a person’s HbA1c (a measure of your average blood sugar levels over the past three months) is below 6.5% without the use of diabetes medications, other than Metformin, which can be used for reasons other than blood sugar control. So if you have healthy blood sugar levels and no longer need diabetes medication, you have reversed your diabetes.

The connection between carbohydrate reduction and weight loss

The most important tool for reversing type 2 diabetes is reducing your carbohydrate intake and entering a state of nutritional ketosis, which often results in significant weight loss. Weight loss helps improve insulin sensitivity, which can improve blood sugar levels, but the exact amount of weight you need to lose to reverse type 2 diabetes varies from one person to the next. 

By reducing carbs, increasing fiber intake, and emphasizing whole, nutrient-dense foods, many people have successfully learned to manage their blood sugars and reverse their diabetes through diet alone.

What is Nutritional Ketosis?

Nutritional ketosis is a metabolic state in which your body burns fat for fuel instead of carbohydrates, leading to the production of ketones. This occurs when carbohydrate intake is significantly reduced, prompting your body to shift its energy source. For those exploring what to eat to reverse diabetes, a ketogenic or very low-carbohydrate diet can be an effective option, as it helps stabilize blood sugar, reduce insulin levels, and improve insulin sensitivity. Emphasizing healthy fats, moderate protein, and low-carb vegetables is key to achieving and maintaining nutritional ketosis and supporting better blood sugar control.

Can Type 2 Diabetes Go Away With Diet?

The short answer is yes, you can reverse type 2 diabetes with diet. Follow the tips below to help your body shift from burning carbs to burning fats and better managing your blood glucose levels.

1. Eat whole foods

Focus on whole foods that are low in sugar and carbs. Whole foods are foods that are minimally processed and remain close to their natural state. They do not contain added sugars, refined grains, artificial ingredients, or industrial additives. Examples include:

• Fruits and vegetables (fresh or frozen without additives)
• Legumes such as beans, lentils, and peas
• Nuts and seeds
• Unprocessed meats, fish, and poultry
• Eggs and dairy (preferably with no added sugars or flavorings)

2. Add more healthy fats

Healthy fats are types of dietary fats that support heart health, brain function, and hormone balance. Healthy fats can improve cholesterol levels and reduce inflammation. They taste great and keep you full. They mainly fall into two categories:

1. Monounsaturated fats – Found in:
   
   • Olive oil
   • Avocados
   • Nuts like almonds, cashews, and peanuts
     
     
2. Polyunsaturated fats – Including omega-3 and omega-6 fatty acids, found in:
   
   • Fatty fish (like salmon, sardines, and mackerel)
   • Flaxseeds and chia seeds
   • Walnuts

3. Eat more vegetables and protein

Include colorful, fiber-rich vegetables and moderate protein in your meals. The more colorful your plate, the better your body will feel.

4. Limit carbs, sugar, processed food & alcohol

This is the real key in how to reverse type 2 diabetes with diet. Keeping your carbs low and dietary sugars to a minimum will drive your body to shift its fuel source from carbs to fats. 

5. Make it a lifestyle

Making a lifestyle out of eating to maintain nutritional ketosis for managing type 2 diabetes is more about building simple, sustainable habits rather than following a temporary diet.

1. Plan ahead: Meal prepping, grocery planning, and keeping keto-friendly snacks on hand can help you avoid impulsive choices and stay consistent.
2. Stay hydrated and mindful of electrolytes: Nutritional ketosis affects the fluid and mineral balance in your body. Foods rich in magnesium, potassium, and sodium can help to avoid fatigue or muscle cramps.
3. Track progress and adjust: Monitor blood sugar and ketone levels regularly, especially early on. This helps you understand how different foods affect your body.
4. Practice flexibility: Learn how to make low-carb swaps for your favorite meals and how to eat out or attend social events without feeling deprived. This turns ketosis into a flexible approach rather than a rigid rulebook.

Find support: Join a community and work with your knowledgeable team at Virta to stay informed and motivated.

Reframing Some Common Myths About Nutritional Ketosis

There are many misconceptions about diabetes and nutritional ketosis. First, know that you don’t have to eliminate all carbs. While carb reduction is extremely important for reversing a T2D diagnosis, you can still eat carbs as long as you choose the right kinds in the right amounts, like non-starchy vegetables and fiber-rich whole foods. 

While natural sugars may seem safer because they aren’t artificial, they still raise blood sugar and should be limited. You can still enjoy eating out and participating in family gatherings or holidays—learning how to reverse type 2 diabetes with diet is about flexibility, not restriction. Some fear they’ll “have no life,” with what can seem like an intense focus on their diet, but with better energy, health, and clarity, life often gets better. And though change can feel hard at first, starting small makes it manageable—and truly life-changing.

The Takeaway

Ultimately, there’s no silver bullet when it comes to what to eat to reverse diabetes. Like many things in life, it’s the smaller, repeatable, daily decisions we make that can help retrain our bodies to better manage blood glucose levels and improve insulin sensitivity. But with support from programs like Virta, you, too, can take the steps necessary to better manage your health and wellness.

If you are diagnosed with type 2 diabetes and want to live a healthier lifestyle, Virta Health may be able to help. By making healthy lifestyle changes in a medical setting with supportive resources like 1:1 virtual coaching, you can regain control of your health and feel like yourself again. See if you’re eligible for Virta Health here.