For years, I had been battling my blood sugar levels. Like many, I was raised on the food pyramid, which has a foundation of carbohydrates – bread, pasta, and rice. This was the cornerstone of a healthy diet. But despite diligently following those guidelines, my metabolic health was far from ideal. Meanwhile I kept hearing about low carb, keto and how fruit juice was as bad as soft drink.
Finally, I carved out some time to delve deep into the topic. I started with Jason Fung and his books, The Obesity Code and The Diabetes Code. This was a turning point. It opened my eyes to the startling evidence that challenged the traditional food pyramid.
Then, I found the Defeat Diabetes website and their excellent low cost video course. It revealed so much about the changing landscape of how diet affected health that there was no going back. Since then I have delved into Casey Means fantastic book Good Energy and books and videos by the Glucose Goddess, Jessie Inchauspé with her fascinating insights into how food affects our blood sugar. Most recently, I have been exploring the groundbreaking research of Dr. Thomas Seyfried, highlighting the role of glucose metabolism in disease development and treatment.
What I found was nothing short of a paradigm shift in how we approach diet and diabetes.
The Old Paradigm: Carbs are King
The traditional food pyramid, with its emphasis on carbohydrates, has been ingrained in our dietary consciousness for decades. However, emerging evidence suggests that this carb-centric approach might be contributing to the rising rates of diabetes and other metabolic disorders.
The New Paradigm: Prioritize Fats and Protein
The new paradigm challenges the conventional wisdom, suggesting that a diet lower in carbohydrates and higher in healthy fats and protein can be more effective in managing blood sugar and preventing diabetes. This approach focuses on minimizing blood sugar spikes and promoting stable energy levels.
Key Principles of the New Paradigm:
- Limit refined carbohydrates: White bread, pasta, sugary drinks, and processed snacks send blood sugar soaring, contributing to insulin resistance and inflammation. Low carb pasta, low carb bread and there is even low carb tortillas…the options are endless.
- Embrace healthy fats: Avocado, nuts, seeds, olive oil, and fatty fish provide sustained energy and support metabolic health.
- Prioritize protein: Protein helps stabilize blood sugar, promotes satiety, and supports muscle mass. Protein supplements are a convenient way to increase intake. Protein powders are now available in multiple flavours and forms, including collagen and clear protein, for easy mixing and vegan diets. High protein snacks like Quest chips are also taking off as replacements for the standard potato chip.
- Focus on whole, unprocessed foods: Choose vegetables, fruits, and whole grains over processed and packaged foods.
- Listen to your body: Pay attention to how different foods affect your blood sugar and energy levels.
My Low Carb Experience:
Inspired by this new paradigm, I decided to experiment with my diet. I reduced my carbohydrate intake, increased my consumption of healthy fats and protein, and focused on whole, unprocessed foods. I was able to change to a low carb breakfast by dropping the OJ and cereal and adding mixed nuts, berries, bran and protein supplements. My breakfast was so satiating that I no longer needed the banana and muesli bar for morning tea. Lunch was built around low carb tortillas and peanuts with healthy salt became a handy low carb snack instead of potato chips.
The results were remarkable. My blood sugar levels stabilized, my energy levels increased, and I felt better overall, losing 5 kg and maintaining that body weight for the past few years.
The Low Carb Experts Who Guided Me:
- Dr. Jason Fung: A nephrologist (kidney specialist) who advocates for intermittent fasting and a low-carbohydrate diet to reverse type 2 diabetes. His book, The Diabetes Code, explores the root causes of diabetes and offers practical solutions for managing the disease.
- Defeat Diabetes: This website offers a wealth of resources on preventing and managing diabetes through diet and lifestyle changes. They champion a low-carb, high-fat approach.
- Jessie Inchauspe (Glucose Goddess): Her book, Glucose Revolution, provides practical tips for managing blood sugar spikes, even when eating carbs. She emphasizes the importance of food order, pairing carbs with protein and fiber, and incorporating movement after meals.
- Casey Means: A Stanford-trained physician, she advocates for continuous glucose monitoring (CGM) to gain personalized insights into how food affects your blood sugar. Her best seller book is a must read: Good Energy.
- Dr. Thomas Seyfried: A pioneer in cancer metabolism research, he suggests that metabolic therapies, including dietary changes, can be powerful tools for managing and even reversing chronic diseases like diabetes and cancer. His book on the topic is: Cancer as a Metabolic Disease.
A Final Thought:
The way we think about diet and diabetes is changing. By ditching the outdated food pyramid and embracing a new approach centered on healthy fats, protein, and whole foods, we can take control of our metabolic health.
Important Disclaimer: Always consult with your doctor before making significant dietary changes, especially if you have any underlying health conditions or are taking medications.
