Natural remedies for Type 2 diabetes: GP-approved

This blog is for educational purposes only and does not replace professional medical advice or diagnosis. If you have health concerns, consult an AHPRA-registered telehealth doctor or request a medical certificate online if clinically appropriate. Please note: Hola Health does not currently offer Mental Health Care Plans.

---

Overview

Can lifestyle changes and natural remedies really make a difference in Type 2 diabetes? In short, yes, but only when they’re part of an overall care plan guided by your doctor. Type 2 diabetes is a metabolic condition in which your body either stops responding properly to insulin or doesn’t make enough of it to keep blood sugar balanced. Over time, this can cause high blood sugar and increase the risk of complications. While medical treatment, including medication, regular monitoring, and specialist care, is vital, many doctors and medical practitioners and diabetes experts in Australia support lifestyle-focused and natural approaches. These strategies help stabilise blood sugar, boost overall health, and improve quality of life.

Note: If you experience severe, worsening, or life-threatening symptoms (such as confusion, fainting, or rapid breathing), please call 000 immediately or attend your nearest Emergency Department (ED)

What is pre-diabetes?

Pre-diabetes is a metabolic condition in which blood glucose (sugar) levels are higher than normal but not high enough to be diagnosed with type 2 diabetes. Often, the condition is picked up by chance on a blood test because pre-diabetes does not have any symptoms. People with pre-diabetes have a higher risk of developing type 2 diabetes, one of the leading causes of death in Australia.

Can pre-diabetes be managed effectively

Around 16% of adults have pre-diabetes. 5-10% of these will progress to type 2 diabetes each year, and a similar proportion support blood sugar stability to normal in this time frame. Of those with pre-diabetes, around one-third will progress to diabetes within a decade. The good news is that some important lifestyle changes can be made to reduce the progression of pre-diabetes and help prevent it in the first place.

Who is at risk of pre-diabetes?

The risk factors for pre-diabetes are the same as those for type 2 diabetes. This includes, but is not limited to, having a family history of pre-diabetes or type 2 diabetes, overweight or obesity, an inactive lifestyle, high blood pressure, reduced quantity and quality of sleep, and gestational diabetes during pregnancy.

How is pre-diabetes diagnosed?

A variety of blood tests can be used to diagnose pre-diabetes and type 2 diabetes. These are easy to undertake and usually performed as a fasted blood sample (nothing to eat or drink for 8 hours before the test). Your doctor can refer you for a test if you have concerns about your health. For those with risk factors, periodic blood tests will help to pick up early any signs of pre-diabetes or, for those with the condition, progression towards type 2 diabetes. This is important given that around 500,000 adult Australians are living with silent, undiagnosed type 2 diabetes. Early diagnosis means effective treatment can be started which reduces the risk of developing diabetes-associated conditions, such as kidney disease and eye disease. Sometimes, clinical terms such as impaired fasting glucose or impaired glucose tolerance, are used to describe the condition of pre-diabetes, depending on the type of test used.

Conditions associated with pre-diabetes

Pre-diabetes may exist as part of a wider collection of conditions associated with impaired cardio-metabolic health, such as high blood pressure, obesity and abnormalities in lipids (e.g., cholesterol). This is known as metabolic syndrome and people with this condition are at higher risk of cardiovascular disease and diabetes.

Why natural approaches matter

In Australia, there’s a rising interest in complementary and natural therapies — not as a replacement, but as support for conventional diabetes care. Many people are seeking greater control over their health through diet, exercise, natural supplements, and stress management. These natural methods are designed to complement medications and medical guidance, rather than serve as substitutes for prescribed treatments or professional oversight. When implemented effectively, they can support your energy, help manage weight, protect heart health, and improve overall wellbeing — all key aspects of managing Type 2 diabetes. By combining healthy daily habits with your GP’s recommendations, you’re choosing a balanced and holistic approach rather than looking for a quick fix.

How to reduce blood sugar level

Here are some natural ways to help reduce blood sugar levels:

Eat a balanced, low-GI diet

One of the most powerful tools for managing diabetes is a healthy diet. In Australia, dietitians highlight the importance of whole foods, fibre-rich carbohydrates, legumes and pulses, and limiting refined and processed sugars.

What is a low-GI diet?

GI stands for Glycaemic Index1 — it measures how quickly a food turns into sugar in your body. Foods with a lower GI value are absorbed more slowly, which helps keep blood sugar balanced. Here are a few examples:

• Oats for breakfast
• Lentils, chickpeas, and beans in your meals
• Wholegrain bread instead of white bread
• Leafy green vegetables (spinach, kale) and Aussie native fruits such as berries
• Healthy fats like avocado, olive oil, and nuts

Tips:

• Choose brown rice rather than white rice
• Avoid sugary snacks and drinks
• Include healthy fats for heart health
• Eat regular meals — irregular eating patterns can affect blood sugar stability

Exercise regularly

Physical activity helps your body use insulin effectively and allows your muscles to absorb glucose more efficiently. Australian health guidelines emphasise that regular exercise is a key part of managing Type 2 diabetes.

GP-recommended targets:

• At least 30 minutes of moderate exercise (like brisk walking, cycling, or swimming) most days
• Include resistance training twice a week (such as body-weight exercises or resistance bands)
• If you’re just starting, even short walks after meals can help lower blood sugar

Physical activity is important for pre-diabetes management, cardiovascular health and weight loss. Exercise does not mean having to join a gym or buy expensive equipment. In fact, exercise is more likely to be sustained long-term if its affordable, achievable and enjoyable.

Manage stress naturally

Stress isn’t just “in your mind”; it triggers hormones such as cortisol, which can increase blood sugar levels. Managing stress is often overlooked, but it can be highly beneficial. Here are some natural ways to manage stress:

• Deep breathing or meditation
• Yoga or gentle stretching
• Spending time outdoors — Australia has an abundance of parks, beaches, and natural spaces, which can maintain mental health
• Regular sleep and mindfulness — good sleep supports healthy hormone balance, while mindfulness helps break the cycle of constant worry about diabetes

By strengthening your stress resilience, you give your body a better chance at keeping blood sugar steady and staying healthy overall.

Herbal and natural supplements (Evidence-based options)

Before diving in, always check with your online doctor or medical practitioner before starting any supplement, especially if you’re already using diabetes medication, as interactions may arise. Here are some evidence-backed supplements that are considered safe:

• Cinnamon: May improve fasting blood sugar and insulin resistance.
• Fenugreek seeds: May help lower blood glucose.
• Bitter melon: A traditional remedy that mimics insulin action.
• Aloe vera juice: May help stabilise glucose levels.
• Chromium and magnesium: Support glucose metabolism.

Note: This information is for educational purposes only. You should consult a GP before attempting home remedies or starting new supplements to ensure they are safe for your specific condition and do not interact with your current medications.

Maintain a healthy weight

In Australia, guidelines indicate that people with Type 2 diabetes who are overweight can improve their blood sugar and insulin function by shedding just 5–10% of their weight2. Concentrate on achieving gradual and sustainable weight loss by maintaining a balanced diet and engaging in regular physical activity. Quick fixes or fad diets are usually difficult to maintain. Your GP may also refer you to an accredited practising dietitian, diabetes educator, or exercise physiologist to create a tailored plan.

Structured intensive lifestyle treatments offer the best chance of success, particularly when weight loss is needed. It’s important to not lose sight of the health gains that accompany even small amounts of weight loss. Just 5% weight loss in a person with obesity and pre-diabetes can improve blood sugar levels. It is estimated that for every kilogram of weight lost the risk of diabetes decreases 16%. Weight goals focused on long-term sustainable weight management, as opposed to short-term weight loss targets, offer the best chances of maintaining health-positive behaviour changes. These are best achieved by setting smart goals focused on health gains around behaviour changes that promote health. For example, a goal to ‘eat more vegetables and less refined carbohydrate this week’ is more specific and achievable than ‘lose 5 kg of weight’. This helps to maintain focus on healthy practices that matter, rather than just kilograms of weight loss and supports longer-term motivation to maintain these positive behaviour changes.

Stay hydrated

Water helps stabilise blood sugar and enables the kidneys to flush out extra sugar when needed. Conversely, sugary drinks and fruit juices can spike blood sugar and contribute extra calories. Tip: Replace sugary drinks with water or unsweetened herbal teas. Always carry a water bottle to stay hydrated. If you’re exercising under the Australian sun, drink in advance, as dehydration can worsen blood sugar control.

Quit smoking and stop drinking alcohol

Smoking impairs blood flow, raises blood pressure, and increases the risk of diabetes-related complications (such as heart disease, foot issues, and kidney problems); quitting is strongly recommended. Alcohol affects blood sugar unpredictably, especially when combined with diabetes medicines. Moderation is essential, and in some cases, avoiding alcohol altogether under medical supervision is advisable. Your GP can support you with quitting strategies (such as nicotine replacement or counselling) and provide tailored advice on alcohol safety.

Additional support to help prevent or manage blood sugar

An accredited dietician can help make recommendations on a personalised approach to your nutrition considering your energy needs and health goals. Digital weight management programs are also gaining popularity. These are delivered via an app on your smart phone, such as MyFitnessPal. These can help with engagement and sustainability for those that enjoy this technology. The Australian Health Eating Guidelines also provide more information on healthy eating practices such as portion control and balanced nutrition. An exercise physiologist can provide a bespoke exercise plan to support your physical activity goals that considers potential barriers to exercise such as time constraints, pre-existing health conditions (e.g., knee osteoarthritis) and cost issues.

When to see a doctor

It’s great to embrace natural remedies and healthy lifestyle habits, but there are times when seeking medical advice is essential. Consult a doctor if:

• Your blood sugar levels remain unstable despite lifestyle changes.
• You are considering a new supplement or herbal remedy.
• You notice signs of diabetic complications (e.g., foot pain, vision changes, or fatigue).
• Your medications need to be reviewed — they may not be working sufficiently or may be causing unwanted side effects.

Given pre-diabetes has no symptoms, it is important to check in with your doctor if you have any of the risk factors for it. This is particularly important for people aged 40 years and over given most people with pre-diabetes develop the condition in middle age. Your doctor will be able to determine your risk of developing the condition and advise on approaches to reduce your risk and frequency of monitoring.

Your GP is your key partner in managing Type 2 diabetes. They can monitor your condition, adjust medications, and refer you to a specialist when needed.

How Hola Health may be able to help

Hola Health is an Australian telehealth platform that connects you with registered doctors and medical practitioners. Depending on your clinical needs, a practitioner may assist with:

• Consultations: Discuss symptoms or health concerns with a medical practitioner in Australia.
• Doctors Certificates: For work or personal leave, if clinically appropriate following assessment.
• Referrals: To specialists or diagnostic imaging (excluding CT/MRI), if clinically appropriate.
• Prescriptions: Clinical review and script refills, if clinically appropriate.
• Pathology: Request forms for blood tests, if clinically appropriate.

Note: Telehealth is a convenient option but is not a replacement for face-to-face care. Some conditions require a physical examination that cannot be performed via video.

Conclusion

Natural remedies and healthy lifestyle choices can make a meaningful difference in managing Type 2 diabetes, but they should not replace medical care. An effective approach to management involves: good nutrition, regular exercise, stress management, responsible supplement use (with your GP’s approval), weight control, hydration, avoiding smoking and alcohol, and routine follow-ups with your doctor. Small, consistent steps can make a big difference in managing Type 2 diabetes naturally and safely.

Note: The content of this blog is for informational purposes only and does not replace professional medical diagnosis, advice, or treatment. Lifestyle changes should be managed in consultation with your healthcare team.