How to Reverse Diabetes Naturally 

Reversing Type 2 Diabetes naturally is possible through key lifestyle changes that focus on healing the root causes, not just managing symptoms. At Azteca Wellness, we focus on evidence-based strategies and incorporate deeply rooted traditional foods and holistic living.

Here are the top three ways to reverse diabetes naturally:

1. Adopt a Whole Food, Plant-Based Diet

Did you know a major cause of insulin resistance leading to Diabetes Type 2 is saturated fat in the diet, and not carbohydrates? Once you know this, you can see that one of the most powerful tools for reversing diabetes is your plate.  A whole food, plant-based diet helps reduce insulin resistance, which lower blood sugar levels, and even promotes weight loss.  

What to eat:

• Traditional foods like beans, lentils, corn, nopales, and squash

• Whole grains such as amaranth, quinoa, brown rice, and oats

• Colorful fruits and vegetables, especially leafy greens like lettuce, spinach, kale, spring mix and all fruits, berries, tomatoes, and chiles and bell peppers, and more!

• Healthy fats from aguacates and seeds like hemp, chia, pepitas, sunflower, walnuts and almonds 

• All these foods are rich in fiber, which slows the absorption of sugar, improves gut health, and supports a healthy metabolism. They also help reduce inflammation—another key factor in type 2 diabetes.

• Tip: Focus on meals that reflect your roots—like a hearty bowl of quinoa, corn and black beans topped with sautéed nopales, avocado, and pico de gallo + salsa

2. Eliminate Processed Foods and Added Sugars

Highly processed foods, also known as "junk foods", are high in refined sugar, flour, and unhealthy oils. These types of "foods" are not natural, they cause problems with our metabolism, and are directly linked to insulin resistance. These foods spike your blood sugar quickly, leading to energy crashes, cravings, and eventually, chronically elevated glucose levels.

Foods to avoid:

• Soda, sports drinks, and sweetened juices

• White bread, pastries

• Packaged snacks like chips, cookies, and instant noodles

• Fried fast food and sugary breakfast cereals
  
  

By removing these foods, your pancreas can rest, your insulin sensitivity can improve, and your body can start using glucose more efficiently. Most people notice more stable energy levels and improved blood sugar within days.

Tip: Replace sugary drinks with agua de limón natural (no sugar), infused waters, or cinnamon tea (canela), which may support blood sugar regulation.

3. Move Your Body Every Day

Exercise acts like natural insulin. It helps your cells absorb sugar from your bloodstream and improves your body’s ability to manage blood glucose long-term. You don’t need a gym—just consistent, joyful movement.

Ways to get active:

• Walk briskly for 30 minutes a day, especially after meals

• Dance to your favorite music 

• Do bodyweight exercises at home

• And if able, practice traditional movement like Danza Azteca
  
  
  

Daily movement also supports heart health, reduces stress, and helps maintain a healthy weight—another important factor in reversing diabetes.

Tip: Pair movement with community—grab a family member or friend and go for a walk together after dinner.

Final Thoughts

• Reversing diabetes naturally is a journey, not a quick fix—but it's a powerful and rewarding one. At Azteca Wellness, we combine ancestral knowledge with modern science for our community so we can all elevate toward lasting change. These three strategies—eating whole plant-based foods, removing processed sugars, and moving daily—can radically improve your health and put you back in control.

At AztecaWellness, we’re here to help you make this transition with confidence. Through lifestyle medicine, coaching, and community, we support Latino millennials ready to take charge of their health—on their terms.

If you're a Latino Millennial in California,
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