Can Keto Reverse Diabetes? What You Need to Know

Living with diabetes can feel overwhelming, especially when it comes to food. If you’ve been searching for natural ways to manage or even reverse diabetes, you’ve probably heard about the ketogenic diet. But does it actually work? Can keto reverse diabetes?

In this blog post, we’ll explore the science behind keto and diabetes, real-life stories, and practical tips to help you decide if this low-carb lifestyle is right for you. As a missionary living in the Dominican Republic with limited resources and a personal history of diabetes, I’ve walked this journey myself—and I’m here to share everything I’ve learned.

Understanding Diabetes: The Basics Before the Breakthrough

Before we dive into keto, let’s get clear on what diabetes actually is. Type 2 diabetes happens when your body becomes resistant to insulin, the hormone that helps regulate blood sugar. Over time, blood sugar levels climb higher and higher, leading to serious health problems like nerve damage, kidney failure, and heart disease.

I was diagnosed with Type 2 diabetes a few years ago. It was a scary moment, but also a wake-up call. Living in the Dominican Republic, I didn’t have access to fancy health foods or specialty stores. But what I did have was a backyard full of fresh produce and a desire to get better. The heat, humidity, and our limited access to refrigeration meant I had to learn how to work with what we had—and that made all the difference. Fresh eggs, squash, onions, garlic, and a few good proteins became the staples that helped me start reversing my numbers.

What Is the Keto Diet and How Does It Work?

The ketogenic diet is a high-fat, low-carbohydrate eating plan that forces your body to switch from burning sugar (glucose) to burning fat (ketones) for energy. This metabolic shift is called ketosis.

When you drastically cut carbs, your insulin levels drop, which can significantly improve blood sugar control. For people with Type 2 diabetes, this can lead to reduced medication, improved A1C levels, and yes, in some cases, even remission.

In our home, keto meals became the norm—especially for me. With chicken, pork, and lots of fresh vegetables from our local market, I started making low-carb meals that even my picky eaters would enjoy. We also rely heavily on soups, especially in big batches for ministry events. One of our go-to dishes is a spicy egg drop soup with shredded cabbage—simple, cheap, and totally keto.

The Science Behind Keto and Diabetes Reversal

Numerous studies have shown that a ketogenic diet can significantly improve insulin sensitivity and reduce blood sugar levels. In fact, some participants in long-term studies were able to stop taking diabetes medications altogether.

One study published in Diabetes Therapy followed Type 2 diabetics on a ketogenic diet and found that over 50% achieved diabetes reversal (defined as an A1C under 6.5% without medications) within a year.

Personally, I found that my morning fasting glucose dropped from the 160s to under 100 after sticking with keto for just three months. This was huge for me—and my doctor couldn’t believe the transformation.

We use propane to cook and often rely on our crock pot, which made it easy to prepare things like keto chili or eggplant lasagna without heating up the whole kitchen (a big plus in the tropical heat!). When electricity cuts out—which happens more often than I’d like—I know I can still whip up something delicious and healthy without stressing.

Challenges and Real-Life Tips for Staying Keto

Staying keto can be tough, especially if you live in a place like we do where bread, rice, and plantains are part of every meal. But with a few swaps and a lot of creativity, it’s doable.

Here’s what helped me stick with it:

• Substitute rice with cauliflower rice. It’s easy to grate fresh cauliflower and cook it with garlic and onions.
• Use eggs often. We get them fresh from a neighbor’s chickens.
• Make soups with local squash (auyama). My wife Sarah’s squash soup is naturally low-carb and filling.
• Use pork and chicken in bulk meals. These are our staple proteins.
• Spice it up. We love spicy food and when we find jalapeños, we load up!
• Batch cook with a crock pot. Perfect for ministry nights and busy days.

We also deal with high humidity and mold risk, so meal prepping needs to be smart—things that refrigerate well or freeze if we’re lucky with electricity. I often make large portions of keto beef stew or chicken and veggie stir-fry, then portion them out.

Even our kids have gotten into it. My son likes to help dice onions (with supervision!), and my daughter has taken a liking to measuring ingredients for our low-carb coconut flour muffins.

Can Keto Really Reverse Diabetes?

Let’s get real: keto is not a miracle cure. But for many people with Type 2 diabetes, it can lead to remission. That means your blood sugar returns to non-diabetic levels without the need for medication. The key is consistency, support, and realistic expectations.

It’s also important to note that “reversal” doesn’t mean the diabetes is gone forever. If you go back to a high-carb lifestyle, your symptoms may return.

Still, I can personally say that keto changed my life. I went from taking metformin and feeling tired all the time to having more energy, better focus, and improving blood sugar levels. And all of this happened using local ingredients and cooking on a propane stove.

We live on a fixed budget, so we don’t buy almond flour or expensive keto snacks. Instead, we use coconut flour, eggs, cheese, and whatever fresh meat is available. Keto doesn’t have to be fancy to be effective. It just needs to be consistent and built around whole, real foods.

Additional Benefits of Keto for Diabetics

Besides blood sugar control, keto has brought unexpected benefits for me:

• Weight loss: I lost nearly 30 pounds in the first year.
• Mental clarity: I can focus better and have more energy for ministry and family life.
• Better sleep: I wake up rested—even when the power cuts the fan off in the middle of the night!
• Fewer cravings: After a few weeks, I didn’t even want rice or sweets anymore.

These improvements made a huge difference in my quality of life. I can play soccer with the kids again, walk up hills without gasping for breath, and even fast for short periods without getting shaky or irritable.

And trust me—if you can do keto in the Caribbean heat, with limited ingredients and a family of picky eaters, you can do it anywhere.

Conclusion: Should You Try Keto for Diabetes?

Keto isn’t for everyone, but for many people with Type 2 diabetes, it offers a powerful, natural way to take control of your health. It requires commitment and creativity, especially if you’re working with a limited budget or cooking for a family.

But based on the science—and my own journey—it absolutely can lead to diabetes remission.

If you’re considering keto, talk to your healthcare provider, start slowly, and don’t be afraid to experiment with recipes. Use what you have. Enjoy the process. And know that change is possible.

Have you tried keto for diabetes? I’d love to hear your story in the comments. Don’t forget to subscribe for more practical, real-life tips on eating well with limited resources.