Reverse diabetes naturally? Nutritionist Ryan Fernando reveals exact plan to control blood sugar, backed by his dad's real-life journey

Time of India

6 days ago

In a recent episode of Dr Pal's podcast, celebrity nutritionist Ryan Fernando shared a powerful message that's creating fresh buzz in the health world. According to Fernando, type 2 diabetes, often thought of as a lifelong condition, can actually be reversed through the right lifestyle changes.
As per Fernando, 'Diabetes is reversible,' and he gave the example of his own father, who managed to come off insulin and reduce his blood sugar levels just by sticking to a disciplined diet and regular exercise.
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This claim, as quoted by TOI, goes against the common belief that diabetes always gets worse over time. Let's look at what Fernando says makes the real difference.
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A consistent diet is key, says Fernando
One of the biggest problems, according to Fernando, is that diabetic patients often eat inconsistently. 'You can't have dosa one day, fried rice the next, and think insulin can keep up,' he said, as reported by TOI.
He encourages what he calls a 'carbohydrate flatline', keeping the amount of carbs eaten at each meal steady, especially during breakfast. He suggests around 60 grams of carbohydrates per meal to avoid blood sugar spikes. Adding fibre-rich foods such as leafy greens and lentils can also help slow down how sugar is absorbed in the body.
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Strength training builds insulin sensitivity
Fernando also stressed that exercise, especially strength training, plays a major role in managing or even reversing type 2 diabetes. He explained that more lean muscle helps the body use insulin better and absorb glucose more efficiently.
'The more lean muscle you have, the more glucose your body can absorb efficiently,' he said. As per Fernando, lifting weights or doing bodyweight exercises regularly is more effective than just doing cardio, and should be tailored to a person's abilities.
His own father's journey
Fernando shared a personal story to back up his approach. His father, who had been living with diabetes for years, believed that medication meant he could go back to eating whatever he liked. 'That's a dangerous mindset,' Fernando warned, as quoted by TOI.
Through a carefully planned diet and regular workouts, his father was able to reduce his blood sugar without depending on insulin. This real-life result, as per Fernando, shows that structured lifestyle changes can make a big difference.
Experts warn: Don't confuse reversal with remission
While Fernando's ideas are gaining popularity, medical experts urge caution, pointing out that "reversal" might not apply to everyone. Some say that what's really possible is remission, especially in people with early-stage type 2 diabetes.
People who have been using insulin for a long time may not be able to stop completely. As per doctors quoted by TOI, results depend on how long the person has had diabetes, and how severe it is.
A personalised, long-term approach
Fernando's philosophy is simple: start with food and daily habits, and stay consistent. He believes that if patients are properly educated and supported, many can avoid long-term medication.
'It's not about giving up everything. It's about learning what works for your body and sticking to it,' he said, as quoted by TOI.
Public health experts also agree that lifestyle-first methods could lower the country's reliance on expensive medication. As reported by TOI, more healthcare providers are now adding nutrition and lifestyle coaching to their treatment plans for better long-term results.
FAQs
Can type 2 diabetes really be reversed?
Type 2 diabetes can go into remission in some people, especially in early stages, through sustained lifestyle changes like a healthy diet, weight loss, and regular exercise. However, not everyone will achieve full reversal, and some may still need medication. It depends on individual factors such as duration of the disease, genetics, and overall health.
What does 'carbohydrate flatline' mean in diabetes management?
"Carbohydrate flatline" refers to maintaining a consistent amount of carbohydrates per meal, rather than large fluctuations. This helps prevent blood sugar spikes and reduces pressure on the pancreas to produce insulin.
Is strength training better than cardio for managing diabetes?
Both are helpful, but strength training has added benefits for people with type 2 diabetes. It helps build lean muscle, which improves insulin sensitivity, allowing the body to use blood sugar more effectively. A balanced routine with strength and cardio is generally best.
Can people with diabetes stop taking insulin after lifestyle changes?
Some people, particularly those with early-stage type 2 diabetes, may reduce or stop insulin under medical supervision if lifestyle changes are effective. However, this is not guaranteed and should always be done with a doctor's guidance.
What role does diet play in reversing or managing type 2 diabetes?
Diet is crucial. A consistent, low-glycaemic, fiber-rich diet helps regulate blood sugar and reduce insulin resistance. Cutting back on ultra-processed foods and sugary drinks, while focusing on whole foods like vegetables, pulses, and lean proteins, can significantly improve diabetes control.