Can Type 2 Diabetes Be Reversed? Peggy Kraus on Remission, Food & Exercise
What does it really take to improve blood sugar, build healthier habits, and potentially achieve type 2 diabetes remission? Clinical exercise physiologist and diabetes specialist Peggy Kraus joins Dr. Niki Davis to explore the science, the possibilities, and the power of everyday lifestyle changes.
For many people, a type 2 diabetes diagnosis comes with a familiar message: this is a condition you'll need to manage for the rest of your life.
But what if there is more to the conversation?
Can blood sugar improve enough to reach a non-diabetic range? Can changes in nutrition and physical activity make a meaningful difference? And when someone experiences significant improvement, should we call it diabetes reversal or remission?
These are some of the questions explored in the latest episode of the Plant Based Support Podcast, where host Dr. Niki Davis welcomes Peggy Kraus, MA, RCEP, CDCES, a clinical exercise physiologist and diabetes care and education specialist who has spent nearly three decades working in cardiac rehabilitation.
Their conversation brings together clinical experience, practical lifestyle strategies, and real stories of people who have made extraordinary changes in their health.
And it begins with an important idea: people deserve to understand what's possible.
Can Type 2 Diabetes Really Be Reversed?
The answer depends partly on what we mean by reversed.
Some people with type 2 diabetes can improve their blood sugar enough to achieve remission—a medically recognized state in which blood glucose levels remain below the diabetes diagnostic threshold without glucose-lowering medication.
According to an international consensus report published in Diabetes Care, remission is generally defined as an HbA1c below 6.5% for at least three months without taking glucose-lowering medication.
This is an important distinction because remission does not necessarily mean that diabetes has been permanently cured. Blood sugar can rise again, making ongoing monitoring and healthy lifestyle habits essential.
Research also suggests that some individuals may achieve remission through substantial, sustained weight loss and lifestyle changes, although results depend on factors such as diabetes duration, pancreatic function, and individual health circumstances.
For Peggy, the discussion goes beyond terminology.
During her conversation with Dr. Davis, she explains why she prefers to speak about what's possible through changes in daily habits, while acknowledging that the medical community generally favors the term remission.
The larger question is what helps people improve their health—and how they can maintain those improvements over time.
Meet Peggy Kraus: Nearly 30 Years Helping People Build Healthier Lives
Peggy Kraus has spent much of her career working at the intersection of exercise physiology, nutrition, diabetes education, and heart health.
For nearly 30 years, she has worked in cardiac rehabilitation, helping people recover after cardiovascular events and learn how to reduce their future risk.
But an experience early in her career helped change the way she approached her work.
A former cardiac rehabilitation patient returned to the program after needing another heart procedure.
Peggy asked what the rehabilitation team had failed to provide. The patient explained that after finishing the program, he had simply returned to his previous lifestyle.
That experience stayed with her.
It prompted a deeper question: How could rehabilitation help people make changes that last beyond their time in a clinical program?
As Peggy explored whole-food, plant-based nutrition and lifestyle medicine, she began incorporating more nutrition education into her work.
Today, she speaks enthusiastically about helping patients understand the value of fiber-rich foods, vegetables, fruits, beans, lentils, and other whole plant foods alongside appropriate physical activity and medical care.
Her experience also highlights an important challenge in preventive healthcare: giving someone information is only the beginning. Helping them put it into practice is where the deeper work begins.
How Exercise Helps Lower Blood Sugar
When people think about managing type 2 diabetes, nutrition often receives the most attention.
But movement matters, too.
Physical activity helps the body use glucose for energy and can improve insulin sensitivity, making it an important part of blood sugar management.
According to the Centers for Disease Control and Prevention (CDC), regular physical activity can help people manage blood sugar, support cardiovascular health, and improve other aspects of well-being.
And exercise doesn't have to mean spending hours in a gym.
Walking, everyday movement, and strength-building activities can all contribute.
During the podcast, Peggy discusses how the blood sugar effects of exercise can continue well beyond the activity itself.
This is one of the reasons she believes movement deserves a central role in diabetes education.
For someone who feels overwhelmed by changing their entire lifestyle, the starting point may be as approachable as adding a short walk to their daily routine.
If you take insulin or medication that can cause low blood sugar, discuss changes to your activity routine with your healthcare team, including whether additional glucose monitoring is needed.
What Role Can a Plant-Based Diet Play in Type 2 Diabetes?
Food is another major part of the conversation.
Peggy's approach emphasizes whole, fiber-rich plant foods and simple habits that people can incorporate into daily life.
Rather than expecting everyone to completely transform their eating patterns overnight, she focuses on helping people build a practical foundation.
Think beans and lentils, vegetables, fruit, whole grains, and other minimally processed plant foods.
These foods can support a nutrient-rich eating pattern, and thoughtfully planned plant-based diets may help improve blood sugar management and cardiovascular risk factors.
Of course, individual needs matter. People living with diabetes may need personalized nutrition plans, particularly when medication, other health conditions, or specific nutritional requirements are involved.
The message is encouraging: meaningful changes can begin with familiar, affordable foods and manageable steps.
And when those steps become repeatable habits, they can become part of everyday life.
From an A1C of 9.8 to 5.6: One Patient's Remarkable Story
One of the most memorable moments in the interview comes when Peggy shares the experience of a former patient she calls Bill.
Bill had recently been diagnosed with type 2 diabetes when he stopped by Peggy's office to ask for help.
At the time, Peggy recalls, his A1C was 9.8% and his weight was 278 pounds.
She spoke with him about lifestyle changes that could help improve his metabolic health.
Then, for three months, she barely heard from him.
When his follow-up laboratory results arrived, Peggy says his A1C had fallen to 5.6%. She also reports that he had lost 70 pounds and experienced substantial improvements in his cholesterol.
It was a dramatic change, and one that Peggy remembers vividly.
This is an individual case shared from Peggy's clinical experience, rather than an outcome people should expect from following a particular diet or exercise program. The interview does not establish whether Bill met the medication-free criteria for formal diabetes remission.
Still, his story illustrates why Peggy believes patients deserve to learn about lifestyle-based approaches to improving metabolic health.
She also shares the story of Evan, whose progress unfolded over approximately two years.
Evan faced considerable challenges incorporating plant-based eating into his life. But Peggy describes how his efforts eventually became more consistent and were accompanied by substantial changes in weight and A1C.
The two stories offer an important contrast.
Some people experience changes relatively quickly. For others, the process takes years.
Neither experience defines what another person should expect.
Five to Thrive and Diabetes Rescue: Peggy's Approach to Everyday Change
Alongside her cardiac rehabilitation work, Peggy has developed two educational programs built around practical lifestyle habits.
Five to Thrive: Five Everyday Habits
Peggy describes Five to Thrive as a self-paced online course centered on five daily habits she has identified through her work with clients.
The program includes a strong plant-based nutrition component, while also addressing other lifestyle practices.
Its emphasis is on establishing positive habits people can repeat and understand.
Diabetes Rescue: A More Focused Approach to Blood Sugar
Peggy's Diabetes Rescue program takes a more diabetes-specific approach.
During the interview, she describes a 12-week program covering blood sugar patterns, nutrition, activity, glucose monitoring, and everyday lifestyle decisions.
Her framework, called the Rescue Me Matrix, introduces seven steps designed to help participants work toward improved blood sugar management.
The program also includes weekly online meetings, educational materials, recipes, and a private discussion space where participants can connect.
This last element brings us to something that matters deeply at Plant Based Support.
Lasting lifestyle change often becomes easier when people have encouragement, practical tools, and others to share the experience with.
Learn more about Peggy and her programs at PeggyKraus.com.
Why Support Matters When You're Changing Your Lifestyle
Knowing that vegetables, beans, movement, and consistent habits can support health is one thing.
Putting that knowledge into practice while managing work, family, stress, medications, and everyday responsibilities is another.
Perhaps you're the only person in your household interested in eating plant-based.
Maybe you've been diagnosed with prediabetes or type 2 diabetes and feel overwhelmed by conflicting nutrition advice.
Or perhaps you've already made changes, but you're struggling to stay consistent.
Where do you turn when you have questions?
Who celebrates your progress?
Who understands the challenges?
These are the reasons Plant Based Support exists.
We believe evidence-based education should be accessible, practical, and supported by real human connection.
And you deserve a community that meets you wherever you are in your journey.
Watch the Full Episode: Peggy Kraus with Dr. Niki Davis
In this episode of the Plant Based Support Podcast, Peggy and Dr. Davis discuss type 2 diabetes, the difference between remission and reversal, practical lifestyle habits, and the lessons Peggy has learned from decades of clinical experience.
You'll hear real stories, thoughtful perspectives, and an encouraging reminder that progress can begin with everyday actions.
Watch the full conversation and discover what Peggy wants more people to understand about type 2 diabetes, movement, nutrition, and lasting lifestyle change.
Your Health Journey Deserves Support. Find Yours at Plant Based Support.
You watched the conversation. You learned something new. Maybe you're feeling ready to take the next step.
You don't have to take it alone.
At Plant Based Support, we bring together people who are curious about plant-based eating, just getting started, or working to build healthier habits for the long term.
Through our community membership, you can explore:
Live support groups: Connect with people navigating heart health, diabetes, lifestyle changes, and other everyday challenges.
Expert-led educational events: Learn from clinicians, nutrition professionals, and experienced educators.
Cooking demonstrations and practical resources: Build confidence with approachable plant-based meals and everyday food choices.
A welcoming online community: Ask questions, share experiences, and celebrate progress with people who understand.
Learning resources and replays: Continue exploring helpful information at a pace that works for you.
Encouragement and accountability: Find the connection that can help turn good intentions into sustainable habits.
Whether you're motivated by your blood sugar, heart health, energy, or simply the desire to feel better, there's a place for you here.
Start your 14-day free trial and discover how much easier the journey can feel when we move forward together.
Plant Based Support is a nonprofit organization empowering people through evidence-based plant-based nutrition education, expert guidance, and community support.
Frequently Asked Questions
Can type 2 diabetes go into remission?
Yes. Some people with type 2 diabetes can achieve remission, meaning their blood sugar remains below the diabetes diagnostic threshold without glucose-lowering medication for a defined period. Remission is possible for some individuals, but it cannot be guaranteed.
What is the difference between diabetes reversal and remission?
“Reversal” is sometimes used informally to describe major improvements in blood sugar or metabolic health. “Remission” has a more specific clinical definition and is the preferred medical term. Remission does not necessarily mean permanent recovery.
Can exercise help lower blood sugar naturally?
Physical activity can help improve blood sugar regulation and insulin sensitivity. Activities such as walking and strength training may be useful, depending on a person's health needs, medications, and abilities.
Can a plant-based diet help people with type 2 diabetes?
A well-planned plant-based eating pattern can be part of a healthy diabetes management strategy. Fiber-rich whole plant foods may support blood sugar management and cardiovascular health, although results vary, and dietary changes should be coordinated with appropriate medical care.
Who is Peggy Kraus?
Peggy Kraus, MA, RCEP, CDCES, is a clinical exercise physiologist and diabetes care and education specialist with nearly 30 years of experience in cardiac rehabilitation. She is also the creator of Five to Thrive and Diabetes Rescue.
Where can I find support for plant-based eating and diabetes?
Plant Based Support offers an online community, educational sessions, support groups, and practical resources for people exploring or maintaining a plant-based lifestyle. Visit plantbasedsupport.org to learn more.
Evidence and further reading
Medical disclaimer: This article is for educational purposes only and is not individualized medical advice. Do not discontinue or adjust prescribed medications without consulting your healthcare professional. Diabetes remission and other health outcomes vary by individual.
