Diabetes is a condition where the body either can’t produce enough insulin or can’t use it effectively, leading to high blood sugar levels. While there’s no “cure” for diabetes, it is possible to manage and even reverse type 2 diabetes with the right lifestyle changes, particularly through diet.
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Charmaine Ha Dominguez, MPH, RDN, and a diabetes expert, shared the five foods you should be eating in 2025 to “reverse” diabetes. According to her, seaweed, asparagus, cherries, garbanzo beans, and Brussels sprouts are some of the best options. Read on to get all her insights.
1. Seaweed
Seaweed can be a great addition to a diet aimed at managing or potentially reversing type 2 diabetes due to its unique nutritional profile. It's low in calories and carbs while being high in fiber.
“Dried seaweed is actually extremely high in fiber and high in iodine, which is great for your thyroid health,” she notes.
2. Asparagus
Asparagus is another option that is rich in fiber, which helps slow the absorption of sugars and promotes better blood sugar levels.
Dominguez says this vegetable “is high in antioxidants and fiber and low in glycemic index.” Asparagus is also a convenient food to prepare since you can buy pre-packaged versions and simply heat them in the microwave.
3. Cherries
Cherries are rich in something called anthocyanin, a powerful compound that has been shown to improve insulin sensitivity and reduce inflammation.
“I like to eat them as dessert! They’re low in glycemic index and very high in antioxidants,” she notes, and as a bonus, it can even help with improving sleep!
4. Garbanzo beans
The fiber in garbanzo beans helps slow the digestion and absorption of carbs, preventing rapid spikes in blood sugar. They’re also rich in protein and healthy fats.
“Garbanzo beans are a great source of protein, low in glycemic index, and super high in soluble fiber, which can help you reverse insulin resistance,” the very root cause of type 2 diabetes.
5. Brussels sprouts
These are rich in vitamins C and K, folate, and antioxidants, which help reduce inflammation and oxidative stress—two factors that contribute to insulin resistance.
Dominguez says these are “amazing for helping you reverse type 2 diabetes, not only because they’re high in fiber and help balance blood sugar, but also because they’re high in alpha-lipoic acid,” which helps lower blood sugar.
