My grandmother had diabetes the last two decades of her life. It wasn’t easy.

It’s estimated that more than 10% of the entire world population have diabetes.

We can’t do much about type 1 diabetes, but type 2 is another story. There’s also type 3 which links to Alzheimer’s, but we’re not going into that today.

If you’re living with type 2 diabetes, you’ve probably heard a lot about medications and lifestyle changes.

But have you ever wondered which approach works better?

A recent study has some eye-opening results that might change how we think about managing diabetes.

Let’s break it down in simple terms.

The Big Question

Researchers wanted to answer a question many of us have:

What works better for managing type 2 diabetes — drugs or lifestyle changes?

They designed a study to compare these approaches head-to-head.

The Study Setup

Here’s how they did it:

• They gathered about 400 people who had recently been diagnosed with type 2 diabetes.
• Everyone got the usual advice about eating healthy and exercising.
• Then, they split people into three groups randomly.

The Three Groups

1. The Metformin Group: These folks took a common diabetes drug called metformin.
2. The Empagliflozin Group: This group took a different diabetes drug called empagliflozin.
3. The Fasting Group: Instead of drugs, these people tried a special eating pattern called 5-2 fasting.

Let’s look closer at what each group did:

Metformin Group:

• They took pills twice a day.
• This drug helps by reducing how much sugar your liver makes and making you feel less hungry.
• It’s the most common drug for diabetics

Empagliflozin Group:

• They took one pill a day.
• This drug works by helping your body get rid of extra sugar through your pee.

Fasting Group:

• Only two days a week, they ate very little (about 500-600 calories).
• On these days, they mostly drank special shakes and ate a few healthy foods.
• The other five days, they ate normally for breakfast and lunch, and had a partial meal replacement shake for dinner.

The Results: What Happened After 4 Months?

Now, here’s where it gets interesting. All groups saw some improvements, but the fasting group stood out:

1. Weight Loss:
   • Drug groups: Lost about 11–13 pounds (5–6 kg)
   • Fasting group: Lost about 22 pounds (ca. 10 kg)
2. Blood Sugar Control (HbA1c):
   • All groups improved
   • Fasting group improved the most
3. Other Health Markers:
   • Things like blood pressure and body measurements improved more in the fasting group
4. Diabetes Reversal:
   • Empagliflozin group: 55% no longer had diabetes levels
   • Metformin group: 60% no longer had diabetes levels
   • Fasting group: 80% no longer had diabetes levels
5. Lasting Effects:
   • Two months after the study ended, 77% of the fasting group still didn’t have diabetes levels

What Does This Mean?

If you’re living with type 2 diabetes, these results might be exciting.

Here are the key takeaways:

• Lifestyle changes can be powerful: The study shows that changing how you eat can be as effective as, or even more effective than, taking medication.
• Fasting isn’t magic, but it works: The 5-2 fasting approach helped people lose weight and control their blood sugar better than the medications in this study.
• It’s not just about lower blood sugar: The fasting group saw improvements in many areas of health, suggesting real changes in their bodies, not just masked symptoms.
• Everyone is different: While fasting worked well for many people in the study, it’s important to remember that what works best can vary from person to person.
• Safety first: The study showed that fasting was generally safe, but some people in all groups (including the fasting group) had episodes of low blood sugar.
• Most importantly: People often restrain from lifestyle changes because they are usually profound and change the entire routine and regiment. In this case, however, the results were significant for only two days of active lifestyle change.

Is Fasting Right for You?

Before you get too excited and throw away your diabetes medications, here are some important points to consider:

• Talk to your doctor: Never stop taking your medications or make big changes to your diet without talking to your healthcare provider first.
• It’s not for everyone: Fasting might not be safe or suitable for all people with diabetes, especially if you have certain health conditions or take certain medications.
• There are other options: If fasting doesn’t appeal to you, there are other ways to improve your diet and lifestyle that can help manage diabetes.
• Gradual changes can help: You don’t have to jump into extreme fasting right away. Small, consistent changes to your diet and activity levels can make a big difference over time.
• Medications are still important: For many people, medications play a crucial role in managing diabetes. This study doesn’t mean drugs aren’t useful – it just shows that lifestyle changes can be powerful too.

The Bigger Picture

This study is exciting because it shows just how much impact our lifestyle choices can have on our health.

Even small ones!!

Here are some final thoughts to keep in mind:

• Prevention is key: If you’re at risk for diabetes but don’t have it yet, making lifestyle changes now could help prevent or delay its onset. Prevention is always better than management.
• It’s never too late: Even if you’ve had diabetes for a while, this study suggests that even small lifestyle changes can still make a big difference.
• Small steps matter: You don’t have to make perfect changes overnight. Every small, healthy choice you make adds up over time.
• Work with your healthcare team: Your doctor, dietitian, and other healthcare providers can help you find the best approach for your individual needs.
• Stay informed: Diabetes research is always evolving. Keeping up with new findings can help you make the best choices for your health.

Millions of people live with diabetes each day, for years of their lives. We can do something about that.