Believe it or not, if you have type 2 diabetes, you’re not destined to have this chronic disease forever. Studies show that almost 90% of patients who underwent bariatric surgery for weight loss experienced normal blood sugar and remained diabetes-free (although we do not recommend this) for 10 years after their surgeries. Studies like this show that achieving a healthy weight and lifestyle not only can prevent type 2 diabetes but reverse it, too.
If you already have diabetes, losing weight if you’re overweight helps to better control blood sugar, reduce medications you’re required to take, or even reverse diabetes. To effectively shed pounds, do the following:
Dieting with Diabetes: DOs
Following a few healthy lifestyle tips helps get and keep blood sugar under control when you have diabetes.- Switch to a Plant-Based Diet
- Fruits
- Vegetables
- Organic whole grains
- Legumes
- Nuts and seeds
- Unrefined plant oils and other healthy fats
- Plant milks
- Lose Weight if You’re Overweight

- Get at least 7-9 hours of sleep per night
- Reduce stress
- Switch to a plant-based diet
- Exercise daily
- Lower your energy intake by 500-1,000 calories per day
- Use the Hallelujah Diet Diabetes Kit
Dieting with Diabetes: DON’Ts
There are a few foods and eating habits you should avoid if you have diabetes or prediabetes because indulging in them can hinder blood sugar control and lead to diabetes complications.
- Avoid Certain Foods and Drinks
- Alcoholic drinks
- Sodas and other sugary drinks
- Sweets
- Baked goods
- Refined grains like white bread
- Processed, pre-packaged foods
- Fried foods
- Processed and red meats
- Animal fats
- Don’t Overindulge in Carbohydrates
- Organic Whole grains
- Legumes
- Fruits
- Starchy vegetables, such as corn, peas, potatoes, beans, and other legumes
- Nuts, seeds, and non-starchy veggies contain a smaller amount of carbs
- 1/3 cup of brown rice
- 1/3 cup of quinoa
- 1/3 cup of whole-grain pasta
- 1/2 cup of beans
- 1/2 cup of other starchy veggies—corn, peas, potatoes, etc.
- 1/2 cup of fresh fruit
- 1/2 cup of cooked oatmeal
- Avoid Large Meals