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a sedentary lifestyle and
reintroducing carbs, but doesn’t
reduce their fat intake, then
their risk for developing type 2
will likely increase.
I don’t have a problem with
the physiological state of ketosis.
You can achieve ketosis by
fasting, following Bernstein’s
approach (low-carb, high-protein
keto approach) or even doing
a plant-based keto diet. I have
concerns with the modern keto
diet because it’s very high in
saturated fat and I don’t think
bacon, eggs, butter and coconut
oil should make up the bulk of
your daily calories, especially
when they’re replacing known
healthy foods such as fibre-rich,
nutrient-dense and antioxidant-
rich fruit, legumes and starchy
vegetables.The solution
Having made the connection
between poor health outcomes
and saturated fats, I knew I had
to make a change. So, I decided
to embark on a journey to see if
removing those foods altogether
and eating more carb-rich, plant-
based foods would reverse the
metabolic damage I had caused.
I immediately embarked on a
strictly whole-food, plant-based
journey with guidance from
world-leading plant-baseddiabetes experts Robby Barbaro
and Dr Cyrus Khambatta at
Mastering Diabetes
(masteringdiabetes.org). They
have helped dozens of people
successfully reverse their insulin
resistance and type 2 with a
low-fat, whole-food, plant-based
diet. It is different to a vegan diet
because on a vegan diet you can
technically eat refined, processed
foods that fit under the vegan
umbrella. A whole-food, plant-
based diet means you eat food
in its original form, making the
diet low in calories (particularly
calories from fat) and high in
fibre, nutrients and antioxidants.I dropped my fat intake
from 75 per cent of daily energy
intake to between 15-20 per cent.
I removed all animal foods and
oils from my diet. I focused
on eating healthy fats from
avocados, nuts and seeds. I also
added whole grains and legumes
back into my diet (both of which
I hadn’t eaten in nearly seven
years since following a paleo
approach), and an abundance of
all types of fruits and vegetables.
Within 48 hours my insulin
sensitivity started to return to
normal. Within 1-2 weeks my
carbohydrate intake was the
highest it had been since being
diagnosed with diabetes and my
insulin use dropped dramatically.
As I write this article, I’ve
been strictly plant-based for four
months and the results have been
astonishing. I’ve achieved my
best ever insulin-to-carb ratio
and it feels like I’ve regained
control of my health. What
started as a plant-based journey
towards personal development
and health has turned into
something so much bigger.
The positive impact I’m having
on myself, the people around
me, environmental sustainability
and animal welfare gives me so
much fulfilment and joy. I cannot
wait to see where this journey
takes me over the long-term.The takeaway message
The ketogenic diet does not necessarily cure type 2
diabetes, but rather, it manages the symptoms. Normal
insulin and BGLs in the absence of carbs is not an
indication of reversing type 2. However, normal insulin
and BGLs in the presence of carbs is a true indication
of gaining insulin sensitivity and reversing type 2.
If you can stick to a keto diet for your entire life and it
helps you manage your diabetes symptoms and ultimately
avoid the tragic long-term complications of diabetes,then I’m all for it! Good for you. But for most people out
there it is unsustainable in the long-term, it may increase
your risk of developing other chronic diseases and may
even worsen your carbohydrate tolerance.
The good news is, there’s another way! Type 2 and
insulin resistance can absolutely be reversed and cured.
I’ve seen it done over and over again on a whole-food,
plant-based approach. Patients are achieving non-diabetic
HbA1c results, stable BGLs, normal insulin levels and are
coming off medication – all while eating an abundance
of healthy carbs. In my eyes, that is the true reversal. ■diabetic living NOVEMBER/DECEMBER 2019 99