What foods put type 2 diabetes into remission?: A Nutrition Diet Guide

October 29, 2025 •

5 min read

Studies have shown that significant weight loss, often a reduction of 10-15% of body weight, can lead to type 2 diabetes remission for many individuals, especially soon after diagnosis. This guide will explore what foods put type 2 diabetes into remission, detailing the types of diets and key food groups that support this process.

Quick Summary

Dietary strategies like low-carbohydrate, plant-based, and very low-calorie plans, rich in non-starchy vegetables, lean proteins, and fiber, are effective for inducing type 2 diabetes remission by promoting weight loss.

Key Points

Weight Loss is Key: Significant weight reduction is the primary factor driving type 2 diabetes remission, with loss of 10-15% body weight shown to be effective.
Prioritize Whole Foods: Focus on non-starchy vegetables, lean proteins, healthy fats, and high-fiber whole grains to stabilize blood sugar and promote satiety.
Limit Sugars and Refined Carbs: Cutting back on sugary beverages, processed foods, and refined grains is essential to prevent blood sugar spikes and aid remission.
Consider Structured Plans: Evidence-backed diets like very low-calorie (VLCD), low-carb Mediterranean, and plant-based approaches have demonstrated success in achieving remission.
Seek Medical Guidance: Always consult a healthcare professional before starting an intensive diet plan to ensure safety and effectiveness.
Emphasize Fiber: High-fiber foods, such as legumes, nuts, and vegetables, are beneficial for blood sugar control and weight management.

Understanding Diabetes Remission Through Diet

For many, type 2 diabetes is no longer considered a one-way street. Remission—defined as sustained normal blood glucose levels without the need for medication for at least three months—is an achievable goal for some people through intensive dietary changes and weight management. Research has consistently shown that the primary driver of remission is significant weight loss, which helps reduce the fat burden on the pancreas and liver, improving insulin sensitivity.

The Link Between Weight Loss and Remission

The DiRECT trial, a landmark study, demonstrated that a significant portion of participants on a very low-calorie diet (VLCD) achieved drug-free remission of their type 2 diabetes, with nearly 9 out of 10 people who lost more than 15kg remaining in remission after one year. This underscores the critical role of caloric restriction and weight reduction in restoring the body's ability to regulate blood sugar.

Key Dietary Approaches That Promote Remission

Different dietary patterns have been studied for their effectiveness in achieving remission. It is crucial to consult a healthcare professional before starting any new, intensive diet plan, as they may require medical supervision.

Low-Calorie Diets (VLCDs): Typically providing 800-1200 calories per day, these diets often involve nutritionally complete meal replacements (soups and shakes) for a period of 12 weeks, followed by a structured reintroduction of whole foods. These are highly effective but require significant commitment and professional guidance.
Low-Carbohydrate Mediterranean Diet: This approach combines the principles of a Mediterranean-style eating pattern with a focus on lower carbohydrate intake. It emphasizes non-starchy vegetables, healthy fats (like olive oil), lean protein (fish, poultry), and nuts, while minimizing refined grains and added sugars. Studies suggest this diet can be more effective for remission than low-fat alternatives, especially for newly diagnosed patients with weight loss.
Whole-Food, Plant-Based (WFPB) Diets: A WFPB diet focuses on vegetables, legumes, whole grains, fruits, nuts, and seeds, while excluding animal products and processed foods. Research indicates it can improve glycemic control and lead to remission by promoting weight loss and increasing fiber intake.
High-Protein Diets: Diets with a higher proportion of protein can help increase satiety, leading to a natural reduction in overall calorie intake. Protein also aids in preserving muscle mass during weight loss and can support blood sugar control by augmenting insulin secretion.

What Foods to Prioritize for Diabetes Remission

Regardless of the specific dietary approach, prioritizing certain nutrient-dense foods is essential for managing blood sugar and supporting weight loss.

Non-Starchy Vegetables: High in fiber and low in calories and carbohydrates, these should make up a large portion of every meal. Examples include leafy greens (spinach, kale), broccoli, cauliflower, carrots, bell peppers, zucchini, and cucumbers.
Lean Proteins: Including protein in meals helps slow digestion and prevent blood sugar spikes. Choose sources like fish, skinless poultry, eggs, and plant-based options like tofu, lentils, and beans.
Healthy Fats: Unsaturated fats help improve insulin sensitivity and support heart health. Incorporate avocados, nuts, seeds, and olive oil into your diet.
High-Fiber Whole Grains: Unlike refined grains, whole grains like oats, quinoa, brown rice, and whole-wheat bread contain fiber that slows the absorption of glucose. Portion control is key.
Berries and Other Low Glycemic Index Fruits: Fruits like berries, apples, and citrus contain fiber and antioxidants. They are excellent choices in moderation.
Legumes: Beans, lentils, and chickpeas are excellent sources of protein and fiber, promoting fullness and helping regulate blood sugar.

Foods to Limit or Avoid

To give your body the best chance at remission, it is crucial to minimize or eliminate foods that negatively impact blood sugar and contribute to weight gain.

Added Sugars and Sugary Beverages: Sodas, sweetened teas, fruit juices, and candies cause rapid and harmful blood sugar spikes and provide empty calories.
Refined Grains: White bread, white pasta, and white rice lack the fiber of their whole-grain counterparts and can spike blood sugar quickly.
Processed and Packaged Foods: Many packaged snacks, baked goods, and fast foods are high in unhealthy fats, sugar, and sodium, contributing to insulin resistance and weight gain.
Saturated and Trans Fats: Found in fatty meats, fried foods, and full-fat dairy, these can increase insulin resistance and risk of heart disease, a major concern for people with diabetes.

Comparison of Remission-Focused Diets


Dietary Approach	Primary Focus	Example Foods	Key Mechanism	Best For...
Very Low-Calorie Diet (VLCD)	Severe caloric restriction (800-1200 kcal/day) via meal replacements.	Soups, shakes, meal replacement products.	Rapid, significant weight loss leading to reduced pancreatic/hepatic fat.	Rapid remission, under strict medical supervision, especially for recent diagnoses.
Low-Carb Mediterranean	Vegetables, healthy fats, lean proteins, reduced carbs.	Leafy greens, fish, olive oil, nuts, avocados.	Improved insulin sensitivity and weight loss.	Sustainable, heart-healthy approach; effective with moderate weight loss.
Whole-Food, Plant-Based (WFPB)	Legumes, whole grains, vegetables, fruits, nuts, seeds; no animal products.	Lentils, brown rice, berries, tofu, kale.	High fiber intake, lower caloric density, and improved insulin sensitivity.	Sustainable, high-fiber intake, effective for weight loss.

Crafting Your Diet Plan

Successfully putting type 2 diabetes into remission is a long-term commitment that requires a sustained lifestyle change. You do not need to choose just one path; many successful approaches combine elements. A registered dietitian can help you develop a personalized eating plan based on your health needs and preferences, such as adopting the Diabetes Plate Method, which emphasizes non-starchy vegetables. The key is consistency and finding a pattern of eating that is both effective and sustainable for you.

Conclusion

While there is no single food that miraculously reverses diabetes, the evidence is clear: what you eat can be the cornerstone of putting type 2 diabetes into remission. The most effective strategy centers on significant weight loss driven by a diet rich in non-starchy vegetables, lean proteins, healthy fats, and high-fiber whole grains, while limiting processed foods, added sugars, and refined carbohydrates. By following an evidence-based dietary plan, ideally with professional medical guidance, individuals can achieve remission and dramatically improve their long-term health prospects. It is important to remember that remission requires ongoing vigilance and a continued commitment to healthy eating to prevent a relapse.

: https://www.england.nhs.uk/diabetes/treatment-care/diabetes-remission/ : https://www.diabetes.org.uk/about-diabetes/type-2-reverse : https://www.sciencedirect.com/science/article/pii/S1871402124001577 : https://www.forksoverknives.com/wellness/new-study-confirms-plant-based-diet-can-promote-type-2-diabetes-remission/ : https://www.cdc.gov/diabetes/healthy-eating/fiber-helps-diabetes.html : https://www.quora.com/What-foods-should-be-avoided-by-a-person-suffering-from-Type-2-diabetes-DM-Why-do-we-need-to-avoid-them-What-are-their-side-effects-on-DM-patients : https://www.nhs.uk/conditions/type-2-diabetes/treatment/ : https://diabetes.org/newsroom/international-experts-outline-diabetes-remission-diagnosis-criteria

Frequently Asked Questions

For some individuals, particularly those with a recent diagnosis, it is possible to achieve type 2 diabetes remission through diet-induced weight loss alone. Studies have shown success using various dietary strategies, such as very low-calorie or low-carbohydrate plans.

While individual results vary, research indicates that losing 10-15% or more of your body weight significantly increases the chances of achieving type 2 diabetes remission.

A VLCD is a structured, intensive diet providing approximately 800-1200 calories per day, often using meal replacements like shakes and soups under medical supervision. It has been shown to achieve high rates of remission in clinical trials like DiRECT.

Yes, a whole-food, plant-based (WFPB) diet has been linked to type 2 diabetes remission. By emphasizing fiber-rich vegetables, legumes, and whole grains, it promotes weight loss and improves insulin sensitivity.

It is best to limit or avoid added sugars, sugary drinks, refined grains (white bread, pasta), processed foods, and unhealthy saturated and trans fats found in fried foods and fatty meats.

No, remission is not the same as a cure. Remission means blood sugar levels are in the non-diabetic range without medication, but the underlying factors can return. It requires sustained, healthy lifestyle habits and regular monitoring to prevent a relapse.

For fruits, focus on high-fiber, low glycemic index options like berries, apples, and citrus fruits. For vegetables, non-starchy options like leafy greens, broccoli, cauliflower, and carrots are excellent choices due to their low-calorie and low-carb content.