Contrary to what the drug pushers and the mainstream medical pundits would like the general public to believe, a high carbohydrate diet can PREVENT or even REVERSE diabetes. I didn’t want to believe the scientific research when I first read it because I had been taught in human nutrition 101 that since all carbohydrates break down to sugar, all dietary carbohydrates produce the same end result in the body (blood glucose dysregulation and insulin resistance).Mainstream dieticians advise patients with diabetes to reduce their carbohydrates, increase their protein intake, and cook with vegetable fat. Mainstream doctors often tell patients diabetes is caused by genetics — not diet — and there is nothing to be done except take medication.But this is the worst advice you could ever give to someone who would like to keep from becoming one of the 30 million Americans who have diabetes, or who is interested in reversing their diabetes or prediabetes. That’s because replacing dietary carbohydrate with either protein or polyunsaturated fat has been shown to significantly increase risk of diabetes (source).
Additionally, in the European Prospective Investigation into Cancer and Nutrition (EPIC) Study involving 38,094 participants, researchers found that diabetes risk increases as animal protein intake increases. The association between animal protein (meat, dairy, eggs) intake and type 2 diabetes still held true when confounding variables such as BMI, weight circumference, weight gain over the course of 10 years, dietary fat, and dietary iron were taken into account. Vegetable protein intake was not significantly associated with risk of developing type 2 diabetes (source).
In the Shanghai Women’s Health study, researchers found that a higher intake of legumes (including peanuts, soybeans, peas, beans, and lentils) is associated with a decreased risk of developing type 2 diabetes. Confounding variables such as BMI, waist circumference, age, income level, education level, smoking, physical activity, occupation, alcohol consumption, fiber intake, and vegetable intake were taken into account (source).
In addition to consuming plenty of carbohydrate from whole food sources such as vegetables, fruits, legumes, and potatoes, and limiting animal-based protein and polyunsaturated vegetable oil intake, there are a couple other “hacks” for improving your insulin sensitivity and reducing your risk of developing type 2 diabetes.
First, bone broth and collagen are “incomplete” protein sources that are rich in the “non-essential” amino acid glycine. Supplementation with glycine has been shown to restore glutathione synthesis in diabetic patients and significantly decrease oxidative stress (source). A little bone broth or collagen every day might also be preventative of diabetes.
Second, medium chain triglycerides (MCT oil) has been shown in a number of studies to be a useful tool for reducing body weight and waist circumference, as well as reversing diabetes risk factors (source).Dr. Jamie Koonce, L.Ac., DAOM
Want to learn more science-based information about optimal nutrition for preventing and reversing disease? Check out my latest book, Plant-Powered Paleo. This book is not full of fluff and it wasn’t written as a sales tool for corporate food products and the supplement industry.Looking for a portable snack that’s packed with collagen, MCTs, and fiber? The Biohacker Bar is back in stock! Get your before they sell out again!