Not all healthcare organizations have your best interests in mind. Some have grim conflicts of interest. Others are known for sharing misleading or inconsistent information.
Unfortunately, the American Diabetes Association falls into both categories.
If you follow me on X, you’re likely familiar with the ADA’s latest piece of ‘advice.’ Not only did they encourage diabetics to eat more carbohydrates, but they recommended the consumption of highly processed ‘near-food objects.’
I need you to know this is not metabolically healthy advice — especially not for diabetics.
If you want to live a healthier life (and possibly reverse your type 2 diabetes), you don’t want to follow the ADA’s diet.
Where the ADA diet goes wrong
Stacey Krawczyk, the ADA’s Director of Nutrition & Wellness, released a video on X covering the ‘Diabetes Plate Method.’ This is the ADA’s latest strategy for helping diabetics keep their glucose in check.
Here’s the short version of what was said in the video:
- Find a nine-inch plate
- Split the plate into three sections (one half and two quarters)
- Fill half the plate with non-starchy vegetables, a quarter with lean protein, and a quarter with ‘your quality carbohydrate choice.’
There was no mention of how to manage glucose or put your diabetes into remission.
That’s because this way of eating won’t allow you to do either.
The first thing wrong with the ADA’s method is the small amount of recommended lean protein. Studies show that dietary fat (including fatty fish and dairy products) actually reduce your risks for type 2 diabetes.
Another major pitfall is focusing on the size of the plate. There’s certainly a place for watching portion sizes, but for diabetics in acute stages of blood sugar management, now is not the time.
Counting calories or sizing portions should not be your goal at this point — feeling full and satisfied should be your main priority. Stressing about the size of your plate could distract you from managing your blood sugar. In other words, you should be more focused on what you’re eating, not necessarily how much — provided you’re eating healthy foods, of course (we’ll get to this shortly).
The third and biggest red flag of the Diabetes Plate Method is the amount (and type) of carbs they recommend. Their suggestion is to add ‘rice, bread, or potatoes’ to your plate, all of which convert into sugar in the body. The more you spike your blood sugar, the more insulin resistant you become. This traps you in an endless cycle of blood tests and insulin injections.
Misinformation like this just breaks my heart. There are so many diabetics out there who deserve the truth about metabolic health.
But with millions in funding from major corporations, it doesn’t surprise me to see less-than-scientific ‘advice.’
I want you to know there’s a better way to eat as a diabetic. It’s healthier, more sustainable, and can make you metabolically healthy.
And for thousands of type 2 diabetics, eating this way can actually reverse chronic disease.
The metabolically healthy method
I don’t recommend any diet to patients — I only provide them with research and education. And the research shows that low-carb, high-fat is an excellent choice for those with diabetes and prediabetes.
The research doesn’t lie. Consuming fewer carbohydrates:
- Reduces blood sugar levels
- Encourages healthy weight loss
- Lowers dependence on insulin
This reduced dependence on insulin is increasingly well-documented, both from official medical publications and from countless online testimonials.
Just take a look at Dr. David Unwin’s research. Drug-free type 2 diabetes remission is not only possible, but sustainable.
If you’re interested in putting your diabetes into remission, a low-carb diet may be the right choice for you. Studies show meaningful differences in blood work within two weeks of adjusting your eating patterns (especially if you’re following the Standard American Diet).
The kicker? Even the ADA recommends low-carb diets. At this point, the Diabetes Plate Method seems less and less viable.
How to follow a metabolically healthy diet
Eating for better metabolic health doesn’t have to be complicated. It’s actually easier than using the Diabetes Plate Method as you don’t have to worry as much about percentages or amounts.
First, cut all heavily processed foods from your diet. Then, replace them with whole, real foods and plenty of animal protein. Remember: if it has an ingredient label, you probably shouldn’t be eating it.
Next, start cooking your meals at home. This will help you avoid hidden or fake sugars and unhealthy ingredients like seed and vegetable oils.
Finally, monitor your blood sugar with a continuous glucose monitor (or CGM). This allows you to track your glucose levels throughout the day, then check which foods have a bigger impact on your blood sugar.
This is all you need to put type 2 diabetes into remission. There are no ongoing medical bills and no need for constant medications — all you need is a good grocery list.
So can diabetics eat carbs?
Not in the way the ADA recommends.
As a recovering type 2 diabetic, carbohydrate-rich foods will worsen insulin resistance. Cereal, bread, pasta, and other ‘healthy’ carbs could exacerbate the issue and damage your heart.
However, you’re not going to spike your blood sugar eating whole, real foods like animal protein.
I advise all my patients to avoid highly processed ‘near food objects.’ Excessive carbohydrates aren’t necessary for good health or good flavor, contrary to what the Diabetes Plate Method would have you believe.
Rather than splitting your plate into three-part segments, you should be focused on:
- Keeping your blood sugar stable with high-protein, low-carb foods
- Getting regular exercise, better sleep, and more protein in your diet
- Scheduling blood work to track your progress over time
In other words, you have nothing to lose with a metabolically healthy diet.
Where we go from here
It’s no surprise America is experiencing its biggest diabetes epidemic in history. Conflicts of interest, along with poorly-founded advice, are wreaking havoc on our metabolic health.
This is one of the reasons you need a doctor who ‘gets’ it. You need someone on your side who can help sort the facts from fiction.
Not sure how to find the right physician for your needs? You can find out here if it’s time to fire your doctor.