Best Diet(s) for Type 2 Diabetes | Dr. Nicola Guess
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- Опубліковано 19 чер 2024
- People report overcoming diabetes with completely different diets. Low carb, low fat, intermittent fasting etc. Can science explain this? A look at dietary approaches to prevention and remission of type 2 diabetes.
Dr. Guess on social media:
Twitter: @Dr__Guess
www.phc.ox.ac.uk/team/nicola-...
drguess.substack.com
References:
1-pubmed.ncbi.nlm.nih.gov/29221...
2-link.springer.com/article/10....
3-nutritionandmetabolism.biomed...
4-academic.oup.com/ajcn/article...
5-academic.oup.com/ajcn/article...
6-portlandpress.com/biochemsoct...
7-www.sciencedirect.com/science...
8-link.springer.com/article/10....
9-diabetesjournals.org/diabetes...
10-link.springer.com/article/10....
11-www.ncbi.nlm.nih.gov/pmc/arti...
12-academic.oup.com/jcem/article...
13-academic.oup.com/jcem/article...
14-academic.oup.com/ajcn/article...
15-www.mdpi.com/2072-6643/7/11/5454
Disclaimer: The contents of this video are for informational purposes only and are not intended to be medical advice, diagnosis, or treatment, nor to replace medical care. The information presented herein is accurate and conforms to the available scientific evidence to the best of the author's knowledge as of the time of posting. Always seek the advice of your physician or other qualified health provider with any questions regarding any medical condition. Never disregard professional medical advice or delay seeking it because of information contained in Nutrition Made Simple!.
#NutritionMadeSimple #GilCarvalho
0:00 Highlights
0:21 Intro
1:01 Clarifying diabetes
3:11 Protein, insulin and diabetes
11:28 Protein sources
12:52 Individual variation
15:30 Choosing the right diet
20:10 Prevention vs management
24:19 Insulin Resistance
26:00 Low carb diets
27:21 High carb diets
29:00 Fat quality
29:43 Conclusion & take-home messages
I’m finally getting it, and I’m in the medical field. I’ve researched this issue for several years trying to understand the best approach. Some of the information out there is so very confusing and harmful. This video and Roy Taylor’s have been extremely helpful. I will be sharing this. Thank you, Dr. Gil.
I totaly agree, thank you so much!
Issue?
I love hearing Dr Guess. I'm not pushing any particular diet, I have tried many. I'm just saying, using "Mastering Diabetes" and Roy Taylor's approach, I have easily lost 15kg in weight, and almost as a side affect, my A1c has been dropping for months and is now in pre-diabetes range, from 8.3 !
203 lbs down to 169lbs. I love buying new clothes and donating tons of "fat pants". Thank you all
You know a source is more likely to be reliable when they explicitly emphasise the complexities, nuance and uncertainties surrounding the methods/strategies and data.
Great episode, very interesting.
Great point
Spot on!
reliability is in the facts.
@@colinfahidi9983 good luck finding "facts" in nutrition. Still in it's infancy unfortunately.
@@DrAJ_LatinAmerica It might be for you. Good luck in your learning journey
I’m a clinical dietitian at Stanford, thank you so much for having an RD on. Greatly appreciate providing more visibility to my profession!
I am a diabetic who is at the early stages of attempting remission. I can't even express how helpful this video has been for me. I have already watched it twice and will probably watch it more times.
It is interesting to hear that 10 kg was the average first year weight loss. I have lost 90+ pounds over the past two years and continue to lose…just diet and activity; no surgery - no medication. Previously, I was relentless in my carb consumption. I was told that I had NAFLD and pre-diabetic at age 61. Fear was a huge motivator. For me, a ketogenic diet was appealing. After a year, I switched to a Mediterranean diet. Upped my proteins in fatty fish and eggs and lowered my red meat. Incorporated cruciferous vegetables and dark greens. I have maintained less than 25 grams of carbs per day. Eliminated highly processed foods. No chips, no fries, no cake, no cookies, no ice cream, no juice, no soft drinks. Replaced snacks with low sugar yogurt, berries, nuts and seeds. I’ve dropped my HbA1c from 6.3 to 5.1. My triglycerides, HDL, LDL, VLDL, fasting glucose, fasting insulin…all in reference ranges. Fear and shock were powerful motivators for initial change. Now that I monitor my blood factors quarterly, the progress is my long term motivator. After two years, I feel this is a permanent change in my relationship with food…a change that I can live with.
I might suggest testing for fasting insulin. That truly is the marker for how well you are doing maintaining your blood sugar in normal ranges. You have been rewarded with your tenacity to change your eating habits and lifestyle. I hope you find your fasting insulin below 3 or 4!
This video is the most underrated information packed nutritional golden nugget on the internets. Thanks for all your help on my health journey
Thanks for hosting this researcher, Gil ! Enjoy fact based conversations with folks who do science in the areas discussed ! I've been doing a WFPB approach for about 3 years and have maintained a 35 pound weight loss and a 100 point drop in my cholesterol level. My fasting blood sugar is also back in normal levels. Simon Hill's conversations with you and others have been so enlightening as well. Thanks for everything you do to bring more sanity to nutrition discussions !
😁
thanks a lot doc i took notes this time!! she is so knownledegeable
i am an 18 year old who was obese i am 5'9 and weighed 108 kgs i lost almost 17 kgs in 2 months and 7 kgs in my third month my doctor was flabbergasted and she is absolutely right being obese is the no 1 reason for diabetes
@@CatholicAaronJP actually i am a vegetarian so i consume dairy not meat,for my first two months i ate twice a day nothing in between ie oats + some raw veggies at 10 am and a protein shake at 4 pm that it for the day, and i almost walked 10000 steps everyday consistantly
feet and kgs in one comment, hmm, where are you from 😅
How do you explain that to the millions of thin people with diabetes? Obesity is a down stream symptom. Dont mix up risk factor with cause.
@@CatholicAaronJPyoure right,i faced the same problem but when i started walking 10k steps consistantly my weight went down but i could retain much muscle my end goal was to lose weight quickly,now iam working out but icouldnt gain muscle as fast due to low protein intake ,so along with supplements i am eating legumes as you said..
thanks for your comment bro,good luck
@@karlis-9060My friend told me his girlfriend broke up with him because he wasn’t “American” enough. He told me it wasn’t a surprise as he saw it coming a kilometer away. 😂
key factor: reduce weight
This can be done by different types of diets:
- high protein
- ketogenic
- high carb
they have in common
- low in ultra processed foods
- decent amount of fiber
- mainly unsaturated fat
helps
- very active lifestyle
- IF (intermittent fasting)
Ketogenic diet is normally fairly high in saturated fats. Obviously it is possible to eat a low saturated fat ketogenic diet but most people don't do that.
#modernhero
I’m kind of confused because I’ve heard that 20% of diabetics are not overweight..and she keeps saying it’s just about being overweight
@@stevebuss69
1. There are different types of diabetics.
a) Typ 1: pancreas makes little or no insulin
b) can happen when a women is pregnant
c) Typ 2: overweight is one factor. There are others. For example
- skinny fat. You are not overweight. But you have a poor muscle to fat ratio (few muscles and a lot of fat).
- There are also genetic factors.
- It is also possible that a very skinny marathon runner get type 2 diabetes
- medication can cause it
- some toxins can cause it
- alcohol can cause it
- ...
Nope, the only thing those 3 diets have in common is dropping the ultra-processed foods. Keto can be high saturated fat with no fiber, and it works for a lot of people.
I reversed type 2 diabetes and a host of other factors along with it.
I used keto and intermittent fasting. Still working on repairing my systems but I’m out of the woods and it only took about 6-8 weeks.
Biggest life lesson I learned was figuring out what foods actually trigger satiety and the length of time I can go without hunger queues. I’m still amazed today that I can fast for 4 days straight and not get hungry enough to want to eat.
I appreciate the video!
@D & H B.... I’m not sure what your point is.
When I get blood work done, I am not diabetic.
I don’t have diabetic symptoms.
I don’t take medication.
Call it what you want but I’m extremely happy with these outcomes.
@D & H B.... yep, got it.
I guess I also have good control of:
Hypertension
Gout
Obesity
Eczema
Inflammation
Since all of those will return as well when I eat too many carbs on a chronic basis.
Now that i think of it, I have good control of not being poor since I make money now. I’m sure it’ll come back if I stop making money.
And I have good control of not having to take a bus or walk everywhere since I have owned a car since I was 16. Right on, I see how this works. Thanks!
@D & H B.... Well I must be lying too, because exactly the same happened to me. Would you have commented if he had said he went on a Vegan low fat diet and reversed his T2D?
same here 4 years now
What were the eating patterns that led to your type II diabetes and other factors? Was it a primary plant based diet with whole, unprocessed foods? It would be pretty interesting to hear that someone got diabetes on a whole food plant based diet.
What really helped me get rid of insulin resistance was intermittent fasting , less sugar and carbs , excercise. I measured and was tested every 2 months. I started with IF and low carb lifestyle. That had the biggest impact on those tests. When I started excercising that had a boost as well.
I'm surprised she does not mention fasting as a powerful tool for decreasing IR.
Very interesting discussion. Thanks for all the information.
Because the intermittent fasting helped you due to calorie reduction. Studies show that it doesn’t really matter about a fasting window. Example if a person is eating 3000 calories a day and obese and either a) reduces total calories to 1500 a day eating breakfast lunch and dinner or b) reduces calories to 1500 but has only lunch and dinner and intermittent fasting
They would still lose the same weight regardless of if the are those calories in a smaller window.
It’s true that for many people they find it easier to reduce calories by skipping a meal so it’s a good tool if it works for you but there’s nothing magical about intermittent fasting
@@knockingseeker kcal reduction had a measured lower impact than kcal reduction + agressive fasting. ( on IR reduction ). That was my case. Both worked, but IF was superior. Also i was able to keep at it longer because of grhelin reduction, so hunger was less of an issue.
It was also superior in gaining muscle mass (because of GH increase i guess).
I don't know what to tell you, for me it was just the superior method. Measured, verified.
I assume you've measured things like glucose and maybe A1C, but have actually done a glucose tolerance test? Isn't that the true measurement of insulin sensitivity?
@@TheLyonkoke How in hell by doing fasting and low carb was superior in gaining muscle ? In my experience it was quite the opposite. And Joseph is right about the glucose tolerance test, that's the measurement of insulin sensitivity, not fasting glucose or a1c
@@Joseph1NJ did a1c and Homa IR
Went on keto for a few months after weight gain of 9 kg. for decades from my optimal weight. I was getting unusual arthritic types of pain in joints and extremities. Sadly i chose more saturated fats than i wanted on keto. Nevertheless, it cured all peripheral and joint aches/pain. No need to have massages after tennis. Higher protein mighg be key (as the speaker mentikned) as the lowering of sugars/white flour foods/processed foods. I have maintained the loss and the benefits for now more than a year. Changed to no saturated fat choices, if any fat. I exercise daily and do 16/8 fasting daily with ease. Maybe I reduced my caloric intake as well, at first. I cut alcohol too, which I did not do a lot, but it caused pain, so I eliminated thst too. Non-smoker here too. 61 y. O. now 62 kg/172 cm. 50's/hdl/triglyceride + lol moved from 120 to 90. A1c = 4.9 > 5.3. about 1 month into a vegetarian diet/plant-based foods. I also cook myself. If fat, it is evoo. Eat avocado daily. Varies proteins from pulses to eggs to sardines to low fat milk with oat in a.m. I try to choose as organic foods as I can and fresh. I live in the tropics. Vitamin d everyday (10 min.). No sunscreen. No assessments though.
Protein and unsaturated fat works great.
I've seen people reduce A1C by cutting fat or by cutting carbs as long as calories are in maintenance to a mild deficit. If you eat more calories than you burn, from carbs or fat you will release more insulin. Working with insulin dependent individuals who alternated between 20% carb and 80% carb diets, I have found that on the 20% carb diet, the amount of insulin needed to manage x grams of carbs is about 3x greater than on an 80% carb diet, and basal insulin needs are also a little higher, so total daily insulin is virtually the same. Other studies with type 2 diabetics have confirmed similar insulin needs on 20-30% carb diets and 60-80% carb diets when the balance was made up for in fat and or protein.
I will add that when someone on a low carb, high fat diet switches, their insulin needs go way up in the first 2-4 days because of the increase in carbs, but after that, they drop dramatically, most likely because fatty acids in muscle cells are burned up and enzymes that promote glucose burning are synthesized.
However, the low carb type II diabetics consistently showed much smaller blood sugar excursions both with type 1 and type 2 diabetes than the high carb protocols. 20-30% carb type II diabetics had standard deviations in glucose range of
excellent commentary. great post.
You have lot of knowledge. Are you in medical field? Can diabetics consult you?
@@AwareKitchen My academic expertise is exercise physiology and sports and performance nutrition. Actually, sports performance nutritionists and food chemists are probably 5-10 years ahead of MDs in terms of controlling insulin and glycemia since they are able to experiment with less restrictions. Most medical nutritional standards lag (and follow) findings in sports nutrition by a decade or more, though there is an increasing number of MDs who work in sports nutrition now, but definitely pathologists are way behind.
My wife is a cardiologist, and they are still reacting to findings that were made in sports nutrition 15-20 years ago because medicine is also more conservative in its approach.
I also have a type 1 diabetic family member who I managed for several years and used CGM data to discover things that ran counter to the medical approach until my findings were confirmed 4-5 years later by research. For example, (and this is a BIG one that I sometimes forget about). High gluten wheat products require 150-200% as much insulin to manage as the same amount of carbs from gluten free, and faster absorbing glucose polymers. Gluten surrounds the starch particles in high gluten wheat products like Pasta and dense Pizza crust, and allows them to transit to the intestine before being absorbed, and at that point, they provoke a late increase in blood sugar. Now the high gluten products are actually fairly slow at raising blood sugar in the first place because the gluten surrounds the starch, so many insulin using diabetics had low blood sugar early after eating high gluten pasta etc, but had late rises in blood sugar, and again, in the intestines, and combined with the gluten they have been shown to require much more insulin than would normally be required for a given amount of carbs. So you don't get blood sugar spikes with high gluten wheat like you do with rice or potatoes, but your insulin exposure is substantially higher.
I also have a long family history of type II diabetes and high Uric acid which itself is fascinating. I had elevated Uric Acid from non-alcoholic beer which is very high in Purines, as well as shellfish and liver, but limiting them helped me get my average blood sugar down to 90 and a 4.7 A1C.
@@mertonhirsch4734 Thanks for reply. It was very helpful. I have high fasting glucose about 276. It was 300 to 320 few days back. I ate lot of white rice for many years.
I have two teenage kids. I want to prevent diabetes for my kids and reverse mine with diet and exercise.
I am making chapathi(tortillas) with red fife, khorasan, kamut and vegetables. Usually I add cooked power greeens or butternut squash. Because I thought they are better than bread for teenage kids and my husband. Are these wheats better than modern wheats? I think bread also causes skin/gut issues.
I want to follow the recommendations in the above video and yours.
Sports nutrition I think is very useful. I want to make my kids stronger and healthier that way prevent problems in the future.
"Some people are primarily insulin resistant because their insulin receptors have been overexposed to insulin. Some are insulin resistant because they have genetically dysfunctional insulin receptors. Some are insulin resistant because of pathological fatty buildup primarily in the liver which makes the liver release triglycerides and glucose excessively (which raises insulin and causes overexposure) and some people are insulin resistant because of high levels of counter-regulatory hormones like cortisol, or very high HGH, or high adrenaline or glucagon. Cortisol is usually high because of chronic inflammation (such as that provoked by high uric acid and other inflammatory diseases). It could be that all four of these types of insulin resistance require a different approach."
FINALLY SOMEONE SAID IT. I HAVE GOT TIRED OF "SPECIALISTS", TALKING ABOUT DIABETES AND INSULIN RESAISTANCE AS IF AS IT IS THE EXACT THING IN EVERY PERSON.
Great work Gil. Thanks for taking the time to share this important information. Thanks Nicola for your work!
Once again, a monumentally effective and informative video. I certainly took some serious notes, being a type2 diabetic looking for a way to manage and even go into remission. I have also been struck by the idea that weight loss is the common element in so many of these “successful” diets, as well as losing the processed foods. Thank you so much, Gil, for another VERY useful video!!
I would definitely consider the 35lb. weight loss in 8 weeks plan..3 meal replacement shakes a day = non starch vegetables no more than 800 calories a day. No exercise.
@@erichaynes7502 are you a registered dietician? If not then do not hand out prescriptive dietary advice especially for a medical condition. This is bad advice anyway. 800 calories a day is starvation calories. Even for diabetes remission weight loss at any cost is never a good idea. Fat loss is more what you want while preserving lean mass. The slow approach is a better way to achieve just that. The higher protein will help with that. If you can add strength training of some kind even better. Still always seek out advice from your own medical team.
This is the BEST source I have come across for finding good information about diet and nutrition that is presented in an easily understandable way. Thank you thank you thank you THANK YOU!
The best presented video I have ever seen on this subject. Amazing!
Highly informative conversation. Thank you!
Another well done discussion that provides just enough of the complexities of diabetes diets along with a tidy conclusion. It all comes down to weight loss. Can’t wait for a topic on what to do if you are pre diabetes with a thin, normal BMI where losing weight can make the body too thin.
This! Not diabetic or pre-diabetic, but it runs in my family and my blood sugar and cholesterol are creeping up, but if anything, I need to gain weight. I can't find any advice that isn't about weight loss.
@@melissaheaton2706 Melissa, I share the same condition: blood glucose creeping up, but not diabetic along with a thin body. The dilemma is that if I eat more calories(protein, good carbs, unsat. fat) than I burn off, my glucose levels spike and yet I still can't gain a pound. I am always searching for advice on how to gain weight without sacrificing blood glucose and cholesterol.
If a person with diabetes is lean, and especially if they are losing weight without effort, it can sometimes indicate that their diabetes is partially or totally caused by autoimmune beta cell failure (type 1 diabetes or LADA) as opposed to type 2 diabetes caused by excess visceral fat. In other cases, it can be due to a single inherited gene mutation. In those cases of autoimmune or monogenic diabetes, weight loss is not the solution. Such patients can be identified by blood tests to check certain antibody levels and a measure of insulin production called C-peptide or from family history. On the other hand, there are many people who have type 2 diabetes with “normal” weight or “slight overweight” who disproportionally allocate fat to the visceral compartment (liver, pancreas, etc” and may still benefit from weight loss to get overall body fat levels even lower.
Superb. Thank you both. Keep doing these videos, the population needs you!
Loved this comprehensive summary of nutritional science - especially the comment that patients often know a lot about the subject by the time they get into a study or referred to a dietitian. A lot of health care professionals equate obesity with ignorance.
Brilliant. It's so helpful to be able to trust information when making choices around dietary changes.
You are a champion of the people, your videos will undoubtedly save lives.
Well done too, to Dr Guess, who has embraced the fact that she can have a positive effect through the power of social media.
Fantastic interview! Thank you drs!!! 👍🏼
Thank you for the video. Super educational.
21:20 "The benefit of a high protein approach is that you're going to fix the beta cell..." I've never heard that. I'd love to see those references. Or did I Miss it?
This is so good -- I've been a bit down the rabbit hole of Dr. Guess' work, having recently been made aware of her by Simon Hill. And I had a bunch of questions about hepatic vs. peripheral insulin resistance, about intramyocellular lipids in particular, about keto vs low-fat... basically a bunch of things that you asked! Looking forward to some of the followups (on CGMs and such).
It seems you've been doing research and have a good understanding of the subject matter. But may I ask, what have you learned from this video?
@@Joseph1NJ This question is a bit of a homework assignment for me; I don’t think UA-cam comments-section is the best format for long posts, but I’ll do my best to order my thoughts and take your question very seriously! Here I go:
I haven’t done a deep dive into all references, but there are apparently well-referenced studies and/or dietary advice from a few different sources that have impressed me:
Cyrus Khambatta and Robbie Barbaro, ‘Mastering Diabetes” - who advise whole-food plant based, and very low fat, with the notion that it’s the peripheral (or intramyocellular, or “ectopic”, depending on whom you’re reading) fat that’s primarily causing the insulin resistance; with the strong admonition that saturated fat is particularly troublesome - but keep all fats low.
Dr. Neal Barnard - who says pretty much exactly the same thing as the above-guys, though I didn’t see his references and was a bit skeptical at the degree of oversimplification he did (with a clear animal-rights bias. I like that Cyrus Khambatta did a deep dive into the studies supporting the idea, at least).
And others - acolytes of Walter Kemper (RICE diet), or Gary Novick (and Dr. John McDougall, any maybe Nathan Pritikin - both of whom Novice worked for) also with this very low fat recommendation.
Dr. Roy Taylor - discussed here and lots of places - who seems to really talk just about weight loss. He used the meal replacement shakes and a brief/intense caloric deficit to get results. He seems to advise something like plant-based, in lectures, but this is not clear and not what the research he did was exploring. But his emphasis is on visceral fat in/around the liver and the pancreas, without a word about intra-muscular fat.
Lots of people I won’t name recommend just eat low-carb, or Keto, to minimize insulin spikes (via not raising blood sugar short term and repeatedly). This is opposite all the low-fat folks previously mentioned.
It seems everybody agrees that excess Calories is the prime driver for glucose disregulation (at least for Type 2 and for Prediabetes).
So I learned where Dr. Guess lands, and what we don’t really know. Like, she seems to think saturated fat is slightly more of an issue than other fat, but only a little - at the margin.
She is not sure if fat is “clogging” the insulin receptors in muscle, a la Barnard et al, or if carbs/sugar actually increases insulin sensitivity in muscles; but either way, this is likely a marginal effect. And with all of her thoughts about protein and beta-cell signaling, she still things high protein might exacerbate insulin resistance in the muscles, but only a tiny bit…
Also - I did not really have a question about the role of protein, but was interested to hear her current thinking on it, on protein and signaling to pancreatic beta cells - and how perhaps those going through the wfpb approach should be a bit more “protein aware” (in Simon Hill’s phrase).
Plenty is unanswered so far, but I love the fact that much of what I had been questioning is at least *addressed*! With much of my reading previously, I have wondered “yeah, but have read this other person’s explanation of the mechanisms? ‘Cause it’s different, and I can’t tell if you disagree or just are looking at a different thing.” We are still left with deciding how to approach and tweak, even after committing to the weight-loss (central) goal. For me - I still don’t know if her approach to fats (30%-ish of total Cals) vs. Khambatta’s (get it low - 10% or even lower might be ideal) is “right”, but it’s kind of reassuring that I can pick one so long as I have weight coming off. As Gil talks about, many different approaches (“diets”, “interventions”) will work. Whether a particular approach is better than another is not answered. At least I’m reassured not to stress too much about it, at that level of detail. I really like that Gil semi-mentions Walter Kemper (and his RICE diet), even if not by name and perhaps grouped in with some others…
Sorry this is so long, but I hope it’s a good answer to your question!
Anothr great video packed with reasonable, and quite comprehensive considerations and data. Authoritative sources are excellent and preferable Thanks again!
Thank you for these valuable videos. Your summation at the end of your videos is very helpful.
Thank you for the wonderful Information presented by extremely knowledgeable and credentialed individuals. Your programs do us lay people a great service.
Tremendously interesting. I find the ambivalence about results of studies very reassuring. A cautious approach to what we know and don't know seems wiser than the declarative certainty we often see from internet food pundits
She is good in so many things: science, clinical insights, presentation. Top
Nice explanation of the first insulin response. Many talk only about insulin resistance. Now I understand type 2 much better. Great interview👍
I love her and her research. And her surety about weight loss. I’m well on the way to losing 15kg and already seeing improved insulin sensitivity.
In my many years of medical practice, I have only seen 2 patients who had their A1c increase after losing a significant amount of weight. In both cases they had used a fruit based diet to achieve the weight loss. Anecdotal, but intriguing.
The link could be fatty liver, make sense.
Interesting. However, fruit does include amino acids, so it's not as simple as it sounds.
My A1c has gone up from 6.9 to 7.3 with a 20 pound weight loss the low carb way for two years. BMI down from 26 to 24, BP down. TG down, HDL up, LDL up temporarily. Dr doesn't care about my blood sugar or low kidney function, but worries about my LDL. But then I'm old. "Good enough for a woman my age." Still working at it because I want to die healthy. On my own, relying on Doctors UA-cam and Google.
@@-fred try keto and IF?
Takeaways: 1) Lose weight till you're thin. 2) Eat as much fat as seems reasonable, just make sure most of it is unsaturated fat. 3) Eat a reasonable amount of carbs, just make sure it's healthy carbs, not processed garbage. 4) Eat a reasonable amount of protein, just make sure it's from a simple, natural source.
Nicely done. Most of the other doctors on here posting about avoiding type 2 diabetes, aren't endocrinologists, which might be ok if they had given advice similar to what my endocrinologist had, but they hadn't. Most of the videos on here still push heavily the carb/insulin model and related ideas: 1. the idea we drop our blood sugar most effectively by reducing the number of carbs we eat (while ignoring fat cells around our organs that present insulin from being absorbed properly, and quality of carbs) and 2. allowing our blood sugar to drop "like a rock" naturally when we don't eat (ignoring your liver producing glucose from fat cells). 3. allowing your body to go into ketosis which will fix your blood sugar (ignoring that this process doesn't turn on and off like a light, and melting away massive numbers of fat cells once it does, just from getting your carbs below the magic number of 50 g a day). None of those things had helped me drop my A1C out of the prediabetic range as I had already been doing your items 2, 3, 4 well, but had struggled with 1 because I hadn't realized I was overeating.
This is probably best educational video on understanding dietary interventions for preventing and reversing Type 2 Diabetes. Hats off to both the presenter and Dr Guess who both are true scientists in the Dietary Arena which is becoming rare.
The notable benefit of the Mediterranean Ketogenic Lifestyle in reversing Type 2 diabetes (which can be achieved on a Vegetarian Diet as well) is that it overcomes hunger between meals and the lifelong benefits of being primarily in Nutritional Ketosis is close to miraculous and many have now proved it is sustainable. The Ketogenic Diet is the only one highly effective in Type-1 Diabetes in keeping blood glucose stable and reducing injected insulin by half as conclusively proven by Dr Richard Bernstein, now 89 years in age, and a Type-1 Diabetic who authored books on the subject. He remains evidently healthy and continues to work in his professional capacity after being 50 years in Nutritional Ketosis.
I really would like to see you do a series of summary videos. You have an extensive catalog of a lot of good things over the years. It would be nice to have topics all summed up: Reversing Type 2 Diabetes, diets for weight loss, factors that affect blood pressure, etc. Just do kind of a summary with links in the description to all relevant videos.
Dr. Gil should write a book summarizing all these interviews and the interviewees related research.
Great video! Best ever IMO
Thank you both for sharing this info ❤
As a physician and research scientist i really appreciate your rationale, evidence based approach to analyzing current health issues. Please keep up your excellent and unique work. Science matters. tx you
I'm ecstatic! I kept records and did the math for about two weeks: 25 to 30% carbs, 30% protein and the rest fat. Just had too much saturated fat. And total calories around 1600 per day is where I feel my best.
Fantastic interview and summary, Gil! It was a little surprising just how difficult it is to lose weight and keep it off, even in the most supported and motivated people. I would have liked to hear something about visceral fat loss vs. simply "weight loss". I presume they track well together but I'd like to see more clarity about that. In another episode perhaps: is visceral fat the real culprit in diabetes type 2? How can we measure visceral fat? After listening to this, I want to focus my coaching more on young people before they gain the excess weight.
ua-cam.com/video/yuFjwfP4nGo/v-deo.html
The best way to deal with Diabetes via Diet is
STOP CONSUMING saturated fats
Exercise
Stop consuming saturated fats
Eat WHOLE FOODs only, no processed foods, no processed oils
Stick with plant based diets because animal food is going back to the issue of saturated fats and cholesterol
Best to you !!
Interesting, thank you. Looking forward to more👍.
Thank you for this informative video.
Amazing work doc
so awesome work - thank you so much
Keep these coming bro! These are great for my CPD! - a registered dietitian
My takeaway from this very informative video is to eat high protein plant sources (beans, tofu, tempeh, lentils, chickpeas, peanuts, almonds, quinoa, all low in saturated fat, stay away from foods high in saturated fat like meat and dairy, increase fiber, and exercise.
I have insulin resistance, and the dietary approach you're suggesting would tip me over into full-blown diabetes in a matter of months. Chicken, turkey, very lean pork (tenderloin) and seafood are all extremely protein-rich with little to no saturated fat (shrimp and squid are practically pure protein) and are ideal for people with D2 or anyone else who needs to lose weight.
She said half plant half animal protein..
Excellent video. I couldn’t stop thinking about professor Roy Taylor. I read his book: Your Simple Guide To reverse Type 2 Diabetes. The weight loss seems to be the main key factor to reverse this disease. I like when doctors agree on the important keys to solve a problem. Keep up the good work.
Yeah, weight loss truly seems to be the key to reverse T2 Diabetes since the illness appears to be triggered by going over the fat threshold one's body can tolerate, by which point the extra fat molecules are allocated in less optimal areas such as the liver and pancreas, impeding insulin production.
I read this book too. Taylor really revealed a lot of key important points, especially how some amount of pancreatic function can be restored in many cases by loss of visceral fat.
"Really cool, right?" Yes it sure is! Thanks for bringing these experts to the table...
Excellent video!
There is a subset of the obese population that has no diabetes, no HBP, no heart disease, no high cholesterol and just seem to be "fat all over." My grandmothers and mother were/are this way. I've been overweight and even obese for the past 20 years, following in their footsteps. All lived well into their 80s.
Is this kind of obesity genetic? I've heard that German blooms. Also, I'm working to lose weight in any event.
Great interview. She makes so much sense.
Dietary patterns are so confusing and a toxic topic online. People want to be right so badly that if you aren't doing what they are doing, you are wrong and killing yourself. I really appreciate that you not only provide sources for what you say. Even more so experts to give specific advice for specific topic. Thank you
Yes 100% no matter the diet other things like alcohol and drugs and much worse and ppl can live long lives doing everything health gurus say is death
After many years of reading, watching and experimenting, I've concluded that there are different diets for different people. She nails the most important factor...lose weight. Keto was the best starting point for me.
What pisses me off are the anti doctor, anti scientist, pathologically alienated types who think the medical profession, government, food industry, and "big Pharma" are conspiring to make them sick, keep them sick, and take their money. They are not much different than q-anon nuts and anti vaxxers.
@@donwinston absolutely. It's bad because they sound convincing, have their disciples who are true believers of what's said. A person can lose weight don't different diets, but long term more harm than good.
Everybody has a different makeup. Just like there is no one path to curing cancer, there is no one path to deal with all people who are insulin resistance and type 2 diabetes. Not everyone who suffers this is fat for example.
Excellent!
Maybe I misunderstood, but calorie restriction by itself for weight loss just didn't work for me at all. Kept me hungry all the time. Low carb is the only thing that helped me to lose the weight and maintain that weight loss.
Replace carbs with fat initially, then gradually reduce the fat. This is otherwise known as keto.
Some people need to eat at a smaller calorie deficit than others to avoid getting overly hungry. If fat works for you then fine. Just try to make sure it is not mostly saturated fat. But you should try high fiber foods and high water foods too, especially vegetables, soup, and fruit.
In your case, it seems low carb was the best way for you to feel full without consuming excess calories.
There's hundreds of different ways to lose weight and not all will apply to you. I think where people go wrong is they simplify without understanding the nuances first. Yes it is calories in vs calories out but you also have to take into account individual psychology, prior habits, current knowledge and physiological responses to different ways of eating.
For me, I'm very lucky in that to gain or lose weight all I have to do is simply eat a little more or a little less. However I've been involved in some form of structured ohysichal training since I was 2 years old so metabolically I may be very very different to you.
Regardless of the way you found to take the unhealthy weight of, you got it off and that's amazing! That's not an easy thing to do for a lot of people. However, it worked for you but it may not work for others because of all of those factors mentioned earlier.
There's a lot of info out there and it's very overwhelming but when push comes to shove, you pick a method, try it and record results. If the results were positive stick with it, if they were negative try something else. Simply apply the scientific method to your life and experience the ups, downs and platues as they come.
Another thing you can throw out the window is optimal, optimal is for professional athletes, good enough is for you. Don't pine over every piece of info trying to find optimal when good enough is just fine. You found something good enough for you, celebrate that!
@@donwinston This is surely good advice, but in my personal opinion especially fruits are really dangerous, and of them especially those fructose fruits like apples. It was for me extremely easy for me to lose weight with keto.
0:00: 🥦 Dr. Nicola Guess discusses the best dietary approaches to type 2 diabetes and the confusion surrounding this topic.
3:51: 🔑 The first phase insulin response after a meal is key for controlling blood glucose, and protein can stimulate the pancreas to produce more insulin.
7:40: 🧪 The video discusses the potential of amino acids in promoting insulin secretion and the different pathways they work through.
11:46: 💪 The speaker emphasizes the importance of getting enough primary and secondary proteins in every meal, especially lunch and dinner.
18:45: ! The speaker discusses the importance of finding a dietary pattern that works for each individual patient.
23:12: 📚 Weight loss seems to be the key factor in preventing the development of type 2 diabetes.
26:38: ✅ High protein low carb diets may lower glucose levels and suppress endogenous glucose production.
30:44: ! Different diets can lead to weight loss, and specific nutrients may have additional effects on insulin production and sensitivity.
Recap by Tammy AI
Hi Gil, thank you so much for these interviews, I really enjoy them and learn so much. This time I had to slow down to 0.75 and pause a couple of times, so much info and Dr. Guess talks pretty fast... 😅
About that high intake of protein: a while back I heard Valter Longo talk about it and that he'd not recommend it for longevity. So is it actually only a good idea for type 2 diabetes but not the rest of the population...?
I found it difficult to follow her, too. Have just switched to .75% speed.
Thanks for getting Dr. Nicola, she seems incredibly knowledgeable!
Question: Her recommendation was 30% carbs, 30% protein and rest fats (at 10:23). Does this apply to everyone or specifically for people targeting weight loss? What happens if my ratio is 45c, 30p, and 25f?
In my opinion, yours is a much better ratio.
@NutritionMadeSimple - are there any concerns with protein intake at 30% calorie intake? Promoting other disease states or otherwise? Thanks! Great video👍🏽
Dr Longo's longevity research promotes low protein
@@TheBwithers - Thanks, I'll look into it.
The Maasai eat only meat, milk, fruit, and tubers (very little of the last two) and appear to enjoy excellent cardiovascular health.
@@vaska1999 - that's true, but there are still open questions there, if I'm not mistaken. It doesn't appear that Massai represents the rule, but potentially the exception. Either way, thanks for the insight.👍🏽
Gout
Very interesting information. I am on WFPB high carb diet and had already noticed that having a glass of Soy-milk first thing in the mornings, curbs the morning glucose spike before breakfast. Got the explanation why here. Great.
You should do a video about fructose, I see people online talking about how fructose is poisonous and I'd be interested to hear your take on this
Hello Dr Carvalho. Since I found one of your videos it has turned into my “diet” to watch a couple every week.
I would like for u to touch the subject of amino acids. Should I add them to my regular food intake? Are there any u would recommend?
Keep up the great work u r doing and thank u.
Very good information.
Now all I have to figure out is how to not be hungry😢
Try high fat diets. Highly satiating. I can go days between meals but normally eat once or twice a day within a specific window of time to let my body repair the times I’m not eating.
When I was lot fat I was hungry all the time. Frustrating
Amazing!!
Could you talk about Dr. Neal Barnard MD approach to Type 2?
This is a great interview. On the theme of weight loss as the precursor to metabolic improvements, may I suggest that it's the reverse? Meaning, metabolic improvements occur FIRST and THEN weight loss happens. It's a subtle difference but I think an important one, particularly when formulating a health strategy going forward. I'd be interested in Dr. Carvahlo's opinion here. Thanks again for the video.
No. You are out to lunch. There are no secrets to weight loss. Every sensible person on earth knows why people gain or lose weight. It has little to do with your frigging hormones.
You are completely correct. People eat in a way that causes insulin levels to be too high for too long and they can fat. They reduce their insulin levels most of the time and they start to lose weight. In the meantime your body is handling the smaller/ less frequent insulin spikes better and clearing more of the glucose from your blood.
Insulin resistance doesn't actually exist. What is happening is that the cells are filled with glucose and your body is trying to stuff an unnatural amount of glucose into the cells. It's like trying to shove 10 pounds of potatoes in a 5 pound bag.
@@finagill No1 That is completely wrong. You gain weight when you consume more food/calories/energy then you can use up. Your body stores the surplus. If you don't eat very much food and inject yourself with insulin every five minutes you will still LOSE WEIGHT. If you eat nothing but fat your body will not produce much insulin but if the total calories of fat are greater than what you use up moving your butt then you will GAIN WEIGHT. Low carb high fat zealots are wrong about almost everything they say. Stop listening to them. They are a cult of willfully ignorant, alienated, anti social, and anti science twits.
Hi Chris. Intersting point. Observations from patients post bariatric surgery would align with this view. From my understanding many see rapid improvements in glycemic control even before any significant weight loss.
Thanks for the responses Jamie and Robert. The struggle in trying to help patients is that if you tell a patient that 'weight loss is the most important thing', they will nearly always default to either exercise (not an efficient way to lose weight), or they'll reduce portion size/skip meals/generally deprive themselves which is not effective because hunger always wins. If you tell a patient that by improving metabolic health, that will lead to weight loss, they're more inclined to eat in a healthy and sustainable way AND to exercise......for life.
This particular podcast & Roy Taylor were excellent. I don't have diabetes, but I have a sister who had type 2 for about a decade. She lost 85 lbs over several months on an omnivore diet that really wasn't that healthy in my opinion (a lot of ham or turkey sandwiches on white bread for instance). She just ate less and the weight & diabetes disappeared (harder said then done).
My mom who has diabetes dropped the amount of insulin via a ketogenic diet for her type 2. She is 93 and had been hampered by diabetes for about a decade as well
As pointed out, there are a lot of ways to put type 2 in remission or perhaps at least lower medication.
Long term for good overall health, the low hanging fruit (in my opinion) is cutting out junky carbs and sticking to vegetables, legumes & fruits that don't spike blood sugar. Also, cutting down on saturated fat and staying hydrated with some exercise, good sleep & stress management.
I think that time restricted eating and intermittent fasting could really help out in weight loss too. I've lost some weight by averaging a 16:8; sometimes I do as little as 12:12 and other times I go up 21:3.
Another method is to try a 5:2 or some other intermittent fast. Of course if you have a blood sugar issue (especially diabetes) you need to consult with your doctor first.
Just some ideas that many are likely aware of, along with some anecdotes. It just might take some experimentation to see what works.
I struggle terribly with insulin resistance and I have a question - is bariatric surgery something you would recommend? If so, which type exactly?
Not sure if a higher total protein intake is an appropriate / workable treatment protocol (see study below) though it's plausible it could restore insulin secretion in the short term, or could be viable for a small subset of people (maybe). Then again higher circulating insulin might not even help much if muscle cells are still too unresponsive to insulin i.e. still clogged with too much fat. I do worry that specifically animal protein could worsen T2DM and or lead to overt insulin hypersecretion, and this could lead to beta cell dysfunction in the long run anyway, probably since most animal protein also comes with higher saturated fat content so I doubt this could be a realistic recommendation. Plant protein appears to have a more positive association with improving markers for T2DM however.
Dietary Protein Consumption and the Risk of Type 2 Diabetes: A Systematic Review and Meta-Analysis of Cohort Studies
Sep 2017
Abstract
Recently, some studies have focused on the relationship between dietary protein intake and the risk of type 2 diabetes mellitus (T2DM), but the conclusions have been inconsistent. Therefore, in this paper, a systematic review and meta-analysis of cohort studies regarding protein consumption and T2DM risk are conducted in order to present the association between them. We searched the PubMed and Embase databases for cohort studies on dietary protein, high-protein food consumption and risk of T2DM, up to July 2017. A summary of relative risks was compiled by the fixed-effect model or random-effect model. Eleven cohort studies regarded protein intake and T2DM (52,637 cases among 483,174 participants). The summary RR and 95% CI (Confidence Interval) of T2DM was 1.12 (1.08-1.17) in all subjects, 1.13 (1.04-1.24) in men, and 1.09 (1.04-1.15) in women for total protein; 1.14 (1.09-1.19) in all subjects, 1.23 (1.09-1.38) in men, and 1.11 (1.03-1.19) in women for animal protein; 0.96 (0.88-1.06) in all subjects, 0.98 (0.72-1.34) in men, and 0.92 (0.86-0.98) in women for plant protein. We also compared the association between different food sources of protein and the risk of T2DM. The summary RR (Relative Risk) and 95% CI of T2DM was 1.22 (1.09-1.36) for red meat, 1.39 (1.29-1.49) for processed meat, 1.03 (0.89-1.17) for fish, 1.03 (0.64-1.67) for egg, 0.89 (0.84-0.94) for total dairy products, 0.87 (0.78-0.96) for whole milk, 0.83 (0.70-0.98) for yogurt, 0.74 (0.59-0.93) in women for soy. This meta-analysis shows that total protein and animal protein could increase the risk of T2DM in both males and females, and plant protein decreases the risk of T2DM in females. The association between high-protein food types and T2DM are also different. Red meat and processed meat are risk factors of T2DM, and soy, dairy and dairy products are the protective factors of T2DM. Egg and fish intake are not associated with a decreased risk of T2DM. This research indicates the type of dietary protein and food sources of protein that should be considered for the prevention of diabetes.
so is it the fat in the cell (intramyocellular lipid) that is the root cause for insulin resistance, like dr barnard pushes.
that's a likely cause of insulin resistance, the intramyocellular accumulation would specifically cause muscle insulin resistance. there is also liver IR which explains fasting hyperglycemia. but one can have both of those for years and have normal glucose levels. but once the pancreas gives out, then glucose levels rise and you get pre diabetes and eventually (if it worsens even more) diabetes
This was amazing
weight loss framework seems short sighted as there are many folks who are insulin resistant, but not overweight. how do we look at this situation?
Where do you get the idea that many insulin resistant people are not fat/obese?
Unfortunately for those people the pharmacological approach is needed, there is no 100% cure for diabetics
The weight loss helps with those that get insulin resistant because of obesity, to Wich most type 2 diabetics are linked
wow what insights into the variables that influence insulin
I reversed my diabetes eating high saturated fat. From 10.2 HBA1C to 5.6. My next test is this March.
Hi Bobby I'm curious did you check your APOB..thanks
Same question a follow up report would help in my own struggle, much respect
@@nickydematteis8500
My LDL Fractionation test shows I am Pattern A, My LP(a) is low, My HDL is 60 and my Triglycerides was from 500 now 148.
What is your LDL?
@@ishanchaturvedi2
My triglyceride was down from 580 to 70 and my HDL is up from 30 to 65 based on my recent test
Thank you….
This was super helpful! Thank you! The one question. How should we be thinking about weight loss vs. body composition? We are seeing studies on the importance of resistive exercise and muscle mass for managing blood glucose levels in prediabetes and Type 2 diabetes. I heard a lot about weight loss, but fat loss can be offset with increased muscle mass. Muscle gain from resistive exercise benefits from a high protein diet. It seems like this might be a missing piece of the puzzle. I'd love your thoughts! Also, there isn't much coverage of this on youtube. Might be worth an episode!
Weight training, supported by eating 1 gram per pound of bw, increases insuline sensitivity.
Also improves body composition, by gain of muscle.
And as a result of that body fat can be got rid of easier and permanently.
AFAIU Bigger muscles provide more capacity for glycogen which is produced from glucose - however, marathon runners have smaller leaner muscles which also have increased capacity for Glycogen which they use as fuel.
I'd love to hear more about a keto style Mediterranean diet.
That's a contradiction.
@@donwinstonI guess you're thinking that Mediterranean means pasta and rice. Not so in France.
@@vaska1999 Mediterranean diet means low saturated fat, high fiber, and mostly plant food.
And a lot of fructose
It's interesting that increasing protein will stimulate insulin secretion even when carbs influence declines. That's useful in my situation.
Is it possible to increase the volume on your videos?
In 2019 I had an A1c of 10.1 and have a family history of type 2 diabetes, through a low carb diet, I was able to reduce my A1c to 5.9 within a year. In 2023, my A1c is still at 6.0. I use a CGM to tweak my diet and especially when I go out to eat to determine if the restaurant is using ingredients that are high carb/sugar that is hidden. However, two things I'd like to understand is how to continue to get weight loss at this point. Is there a simple chart of good dietary switches that are generally good for most people with diabetes? The diet from the American Diabetes Association seems horrible to be.
you could try 1) eating fewer meals, 2) no or very limited snacking, 3) recognize that drinks can also have calories and cut them out (especially alcohol), 4) shorter eating window (intermittent fasting), 5) occasional multi-day water fast (no calories, only water and maybe coffee/tea), 6) supplement with glucose controlling foods/supplements - I have had some unreliable success with cinnamon (sometimes it works, other times doesn't), decent success with bitter melon and fenugreek tea (somewhat consistent 10% lowering within 30 minutes of consumption), berberine, metformin (drug). There are others you can try, too. 7) increase exercise (e.g. take a longer walk with friends every day). I'd recommend you look into these yourself. Look at the studies, look at the success (and failure) stories and try what you think you can handle. If on glucose lowering drugs be careful of low sugars. 8) don't eat if you're not hungry, stop eating when full.
and yeah don't look at ADA for help
Super fascinating! Lots to consider. Thank you!
I wonder what is happening sometimes when insulin levels are out of whack and appetite gets out of whack in a chicken and the egg conundrum. My appetite is currently super easy for me to manage after various changes I’ve made, including a very restricted diet but for sure eating enough calories every day to include regular exercise every week. But my appetite became very unfamiliar to myself about two years ago as a then 45 yo female. I know a lot of things can influence that including emotions but I wish I could have been a fly on the wall inside my endocrine system back then to see what the hell was going on. I know a lot of people who struggle with controlling their appetite and it is not just a discipline thing.
I have lived with T2D for 10 or so years now. I was 79 kg on diagnosis and I’m now 70 (height 178). I know that my A1C is directly linked to how much carb I eat. I initially brought it down from 12.8 to 4.9 without significant weight loss (maybe just 1 or 2 kg simply by cutting our rice, pasta, fruit juice etc and lowering bread and potato consumption). At the time, I had no notion of ‘low carb’. Simply by finger prick testing I worked out that anything above 20g of carb at a meal would push my post prandial glucose outside the range my Dr gave me. So, I simply kept below that level and this worked fine for many years.
I’m sure weight plays a role - from memory I had already lost 5kg or so prior to my diagnosis due to a stressful period. So, I’m probably 15kg lighter now than I was at my heaviest. However, carbs still push up my glucose!
This discussion seemed to ignore the nocive effects of elevated insulin. ‘’As long as the pancreas can produce enough to control glucose then all is good’ seemed to be the message. Even my endocrinologist from 10 years ago told me about the ‘collateral damage’ done by high insulin over time. If your body needs to produce more insulin to deal with the same amount of glucose, surely this is problematic?
Yeah, that's what gave me pause as well. Just because your pancreas's beta cells can produce the requisite insulin doesn't mean some folks don't have a high amount of insulin circulating in their blood for a long time in response to a meal which may have negative outcomes (perhaps more insulin in blood equates to more storage fat cells being created, visceral and/or subcutaneous, which is not great in significant amounts of course). 20% of T2 Diabetics are thin/healthy BMI so what explains their underlying cause? The dysfunction in those cases? Those folks can't really lose much weight. Perhaps they are eating too much yet their weight stays relatively stable? Perhaps they have unhealthy amounts of visceral type fat coating the lining of vital organs and not the fat that shows aka subcutaneous fat "eg a beer belly"? Perhaps it's managing blood glucose rises and falls which affects how much insulin is needed for management of blood glucose? Avoiding glucose/sugar/carb spikes and sharp falls...a glucose roller-coaster which usually leads to quick repeat releases of the hunger hormone, ghrelin?
Dr. Carvalho, Surely there are studies looking at wether the high carb improvement in glucose sensitivity is due to the higher quality fats or the carbs ??? Hope I've phrased this correctly.
Dr. Cravelho. Maybe I've missed it. But can you address the idea of Net carbs? That you should subtract the grams of fiber from a foods total carbohydrate count because you only digest the Net carbs? My Masters degree nutritionist says that's a false advertising claim? What does the research say?
nice information
I saw a study that says that panthotenic acid is good for diabetes because it helps the conversion of glucose to free fatty acids. That increases the absorption of the calories in fat cells, so it helps to lower blood glucose. So perhaps increasing vit B5 rich foods like mushrooms and whatnot would have an effect without much lowering of bodyweight.
are those macros 30 for carb/protein 40 for fat (percent of cals) good to follow in general? Or really only for diabetics?
Do we have any idea why saturated fat seems to cause more problems for the liver and cardiovascular system compared to monounsaturated and polyunsaturated fat?
Could it be that saturated fat is highly inflammatory? Do we know anything about the inflammatory-factor of the different saturated fatty acids?
In your summary you mentioned that ketones could inhibit glucose production by the liver....is there a ketone supplement that could accomplish this?
Hey Gil Carvalho, really nice video! I was wondering if I can help you to edit
your videos and create some highly engaging shorts out of them. Looking
forward to hear from you. Thanks
hi shoot us a msg on the fb page tks
@@NutritionMadeSimple Hey there, I have text you on your FB page please check.
Thanks
@@NutritionMadeSimple Hey there, I dropped a message in your Fb page but not got any response. Can we discuss in detail about your requirements and budget on WhatsApp or any other platform.
Looking forward.
You should do an interview with Dr David Unwin. A few years ago he became frustrated with traditional treatments for diabetes and encouraged patients at his practice in the UK to try a low carb approach. He was so successful in this that he managed to save thousands in his budget because he didn't need to prescribe drugs to his type-2 diabetic patients. It really is an inspirational story and he is a wonderful example of how a doctor can make a difference to people's health.
Low carb doesn’t work for everyone. And drop-out rates are extraordinarily high because of the restricted nature of the diet
@@supersonicdiesel4836 drop-out rates are extraordinarily high because of the addictive nature of carbs
@@colinfahidi9983 Nope- it’s also because many people suffer bloat and have a real struggle with fat adaptation. I had an extremely successful Keto stint over 6 months losing over 50 pounds and putting Diabetes into remission, but my friends dropped off within a few days. Since then I’ve moved to a more mixed diet, kept the weight off, put on muscle and put diabetes into long term remission.
@@supersonicdiesel4836 Nope, it's because carbs are highly addictive, partly because they mess with our satiety hormones.
And having a "real struggle with fat adaptation" is exactly because carbs are highly addictive and it's difficult to switch fuel supplies from carbs to fats
@@colinfahidi9983 LOL… I think you’re way too influenced by quacks like Ken Berry and Fart Kay. Don’t worry, I was in the same boat until I looked up proper research and took some real diet advice
Are you going to comment on the NHLBI Food Compass system?
I was on a weight-loss site from 2007 until just a few years ago when it actually went defunct and changed. I have to tell you that and all that time I hardly ever heard anybody trying to use a low fat approach to losing weight. I don’t understand why it’s even mentioned in the mix. It’s usually to me the difference between low carb or keto versus calorie counting.
Curious if a healthy person would do better on a diet with 30% carbs or should follow guidelines and stay between 45% and 65%.
Thx Dr Gil, good information. Although I agree with you and her, I will not be sharing with my family particularly my father. It's too high level and they will cherry pick the information to their liking, which did not work before. Plus what about the individuals that suffer from thin on outside fat on the inside, which is my sister in her mid 50s, she thinks its just age that is contributing to her pre diabetes since she's ideal weight, not the processed boxed food, not the wine.
There was a recent study that showed better glucose levels if people ate the protein and vegetable portion 20 minutes before the carbohydrates. The research about protein causing a better insulin response than carbs seems to seems to explain this.
32:41 - "These [diet] examples ... are just tools in your toolbelt, they're not shackles." Nicely said. I need to keep that in mind, since I tend toward black-and-white/all-or-none thinking.
So what is a healthy weight? I bet that would be an explosive question to try and answer on the interweb!
What about a series on menopausal weight loss? This is another area of conflicting advice that ignores heart health and female physiology.