Reverse Type 2 Diabetes With Diet
Understanding insulin resistance, the role of dietary fat, and how lifestyle medicine offers a path forward
Key Takeaways
Type 2 diabetes stems from insulin resistance—fat inside muscle and liver cells blocks insulin's ability to deliver glucose
A very-low-fat, whole-food plant-based diet restores insulin sensitivity naturally
Many people see lower glucose, fewer medications, and better energy within weeks of dietary change, with medical supervision
Ongoing education and peer support are available in the RLMI Community
What Causes Type 2 Diabetes
If you have type 2 diabetes, or prediabetes, you've probably been told your blood sugar is too high. But high blood sugar is the result, not the root cause. The real problem is that fat accumulating inside your muscle and liver cells blocks insulin from doing its job.
In a healthy body, insulin acts like a key, unlocking cells so glucose can enter and provide energy. But when intracellular fat interferes with insulin signaling, glucose gets stranded in the bloodstream while your cells remain starved for fuel.
Plant-based educator Jane Esselstyn, RN, demonstrates how dietary fat blocks insulin and the mechanism by which limiting dietary fats helps restore insulin sensitivity:
Early Signs to Look For
Type 2 diabetes often develops gradually. Many people live with prediabetes for years without knowing it. Watch for these common signs:
Increased thirst and frequent urination
Fatigue or brain fog
Blurred vision
Slow-healing cuts
Tingling or numbness in hands or feet
Unexpected weight loss or persistent hunger
If several are present, speak with your clinician and consider moving to whole-food plant-based meals with proper supervision.
How Dietary Fat Drives Insulin Resistance
Upon being diagnosed with type-2 diabetes or prediabetes, your first instinct may be to try a low carb diet. But it’s important to understand that carbs are not the enemy! Overwhelmingly, the research points to a different culprit: dietary fat, especially saturated fat from animal products and added oils.
A very-low-fat, whole-food plant-based diet works by reducing the fat that interferes with insulin, providing fiber that slows glucose absorption, and allowing your body to clear stored intracellular fat. The result? Insulin can do its job, and blood sugar normalizes.
What to Eat—and What to Avoid
Build your meals from:
Vegetables and fruits — colorful, fiber-rich, nutrient-dense
Legumes — beans, lentils, chickpeas, edamame
Intact whole grains — oats, brown rice, quinoa, barley, millet
Flavor — herbs, spices, citrus, vinegars, miso, tamari
Eliminate:
Added oils — even "healthy" ones like olive oil
Animal products — meat, fish, dairy, eggs
Ultra-processed foods — anything high in fat, sugar, or salt
Cooking tip: Sauté with water or broth instead of oil. Build flavor with onion, garlic, and ginger. Finish with lemon, lime, or balsamic vinegar.
How Quickly Can You See Results?
In RLMI's 15-Day Whole-Food Plant-Based Jumpstart, participants with diabetes or prediabetes commonly report:
Lower fasting blood glucose and A1c
Medication adjustments with their clinician
Gradual, sustainable weight loss
Improved energy and mental clarity
Important: Always work with your healthcare provider when making dietary changes. As blood sugar improves, medication doses may need adjustment to avoid dangerous lows.
Learn More and Get Support
The RLMI Community provides clinician-led education, practical recipes, and peer support.
Try it free for 30 days—no credit card required.
Recommended starting points:
Going Plant-Based — Take the course
Discover Whole-Food Plant-Based Recipes
Lifestyle as Medicine Lectures (LAM)
Lifestyle Medicine Grand Rounds (LMGRs)
Lifestyle Medicine: Reversing Heart Disease… and a Whole Lot More
Fasting Mimicking Diet for Type 2 Diabetes Using the L-Nutra Protocol
Further Learning
Read more from RLMI’s Type 2 Diabetes overview and Jumpstart outcomes.
Watch older LMGRs and LAMs available free on our YouTube.
Additional videos:
Your Next Step Forward
Type 2 diabetes doesn't have to be permanent. When you address insulin resistance at its source—intracellular fat—your body can restore its natural ability to regulate blood sugar.
A very-low-fat, whole-food plant-based diet, combined with the other Pillars of Lifestyle Medicine, creates a foundation for lasting health.
Ready to get started?
Join the 15-Day Whole-Food Plant-Based Jumpstart — guided program with medical oversight
Explore the RLMI Community — free 30-day trial with courses and recipes
Book Private Health Coaching — personalized guidance
The power to reverse type 2 diabetes isn't in a prescription bottle—it's on your plate and in the community that supports you.
