Articles, Blog

Insulin Sensitivity — Foods that Reverse Insulin Resistance and Reverse Type 2 Diabetes

January 30, 2020


While eating far more carbohydrate processed
sugar, they saw that their blood glucose during an oral glucose tolerance test was better
than the baseline diet, and that they required less insulin. The insulin levels were lower on a sugared
water diet. We see all this confusion about people thinking,
“Oh, carbohydrate rich foods, they raise your insulin, they’re going to make you fat.” This is not what the research shows. And again, her insulin levels dropped. Everybody is… You’re hearing over, and over, and over again,
“Oh! You eat these high carbohydrate foods, your
insulin is going to go up. Maybe your blood glucose will be okay, but
you’re pancreas is going to pump out so much insulin. That’s what’s going to keep your blood glucose
okay, and your pancreas is going to get exhausted.” It is not the case. Over and over, and over again, study after
study, almost 100 years of evidence-based research, insulin levels drop when you follow
a low-fat, plant-based, whole-food diet. I’m really excited for the opportunity to
be here and share some information that’s really personal to me, it has affected my
life, and I’m really happy to be able to share it with other people. Hopefully you can experience similar results
to what I have experienced. So, today we’re going to talk about insulin
sensitivity, and we’re going to cover, in the end, a very clear conclusion, what foods
you can eat to reverse insulin resistance, and reverse type 2 diabetes. So, before we get into the presentation, I’d
like to understand the audience a little bit. Please raise your hand if you know anybody
living with diabetes. This can be a co-worker, it could be a family
member, it could be you. Look at that. Pretty much almost every hand is up. So, I’m talking to the right crowd. You’re in the right room. So, in the world of diabetes health there
is a lot of confusion. If you presented anybody living with diabetes
these foods, whether it was in a meal, a snack, you say, “Hey, here’s a banana. Here’s some sweet potatoes. Here’s some brown rice”, they would say one
of two things: Number one, “I can only eat a very small amount. I’m living with diabetes, I can’t eat very
much of that.” The other thing they might say is, “I can’t
eat any of these foods. Are you kidding me? Those are high in carbs, and I am going to
see my blood glucose spike like crazy if I eat those. I avoid them.” That’s what you’ll hear. So these are the foods where there’s confusion,
when it comes to greens, non-starchy vegetables, herbs and spices, that’s pretty much the agreement. Everybody knows those foods are good, they’re
nutrient dense and full of fiber. They’re great. But these foods, there’s a lot of confusion. In today’s presentation, we’re going to cover
all about why eating more of these is actually going to improve your diabetes health. The more you eat, the better. And this is backed by almost 100 years of
evidence-based research. And I know this information might sound crazy. It’s so counter-intuitive to what you’ve been
told, but I want you to keep an open mind, and we’re going to go through a lot of studies,
so just pay attention to each study and take it in at the end in a sum total of what the
research is showing. When I was in 7th grade, I had an English
teacher who would read the last chapter of a book and then go to the beginning and finish
the book. So that’s what I’m going to do right here,
I’m going to tell you the conclusion, okay? Living with diabetes it is ideal to eat a
minimum of 70% of calories coming from carbohydrate, a maximum of 15% of calories coming from protein,
and that key number in red is a maximum of 15% of calories coming from fat. This is total fat. And I know that’s the exact opposite of what
is being taught in the world of diabetes nutrition in the mainstream, and I’m going to show you
why, and how this is back again by almost 100 years of evidence-based research. So we’re going to cover my story today, we’re
talking about what is insulin resistance, and we’re going to go through the history. It’s basically going to be a literature review. That’s what we’re doing today. I’ve had so many people just come up to me
like, “You are you’re just making stuff up. This is not true. There’s no way, it’s impossible”, we get these
comments on Instagram, on Facebook, and it’s just like, “You know what? It’s time to really just go through the key
studies.” And we go through a lot, but it’s still just
going to be a sliver of the research. And we’re going to talk about how this can
be applied, how you can use this research in your life, what foods to eat. We’re going to go into that in detail. So, I’m going to go through my story really
quickly, again, because we’re going to be covering a lot of research tonight. So, I’ve been living with type 1 diabetes
for over 19 years now, diagnosed when I was 12 just about to turn 13, and at that time
I was following the standard American diet, and I had many of the standard American health
problems. So, I would take allergy medication year round
and still get sick every year. I had chronic acne, I tried everything, pills,
microdermabrasion treatments, laser scans, everything, and didn’t get the results, didn’t
see my acne improve, ended up using Accutane, one of the most serious drugs you can possibly
use for acne, my parents had to sign a waiver because people had committed suicide after
taking that drug, so it was really a last ditch effort. And I also wore these big blue boots at night
because I had plantar fasciitis, so as a competitive tennis player this was really frustrating. I had warts on my feet. All kinds of health problems from the standard
American diet. Now, as a person living with diabetes, I started
to learn “Okay, how can I take better care of myself? What can I do?” Of course, I come across a low carbohydrate
diet in the beginning. I tried The Weston A. Foundation, some of
you may have heard of that, it’s eating a lot of grass fed beef, raw milk. So, at that time ever, I would go to the Farmers
Market, I would buy milk that was for a cat, because you couldn’t sell raw milk to humans. So I was doing that that time. And I eventually switched away from doing
that diet because I didn’t see any significant changes in my diabetes health. My insulin sensitivity didn’t improve, my
blood glucose management didn’t improve. So I kept on reading, watching documentaries,
learning more, and I came across a Gabriel Cousens Diet. So this was a ketogenic plant-based diet,
where I was mainly eating greens, things like celery, non-starchy vegetables, lots of oil,
and lots of nuts and seeds. That was the Gabriel Cousens diet, and the
big problem on that one, that it has no energy. So at this point, I’m a freshman in college
at the University of Florida. I was very confused, very frustrated, after
all the effort I’d put in, and just feeling terrible. All my friends are going to the cafeteria
eating all this garbage food, they’re fine, and I have to put all this effort in eating
this way and not feeling good. So I went back to a naturopath that I had
seen previously, and she suggested maybe I should do chelation therapy. I was like, “Okay, well, maybe that’s the
problem. So maybe I have heavy metals and if I can
get rid of those I might feel better.” So, this would require me to drive from Gainesville,
Florida to Tampa, it was going to be very expensive, but I was ready to do it. I was committed. And before I made that commitment, I heard
a Podcast, and this Podcast changed my life. It was Doug Graham talking about how a low-fat,
plant-based, whole-food diet can also get rid of heavy metals. He’s talking all about fruit, all about eating
lots and lots of fruit. I was like, “Wow, I’ve been avoiding fruit
for all this time, and he’s saying this is going to help me”, I’m like, “I gotta try
this. Let me give it a try.” So I signed up for his Coaching Program and
it absolutely changed my life. I started eating lots of fruits and vegetables. I increased my carbohydrate intake by over
20 times. I had energy again. I was loving the variety of foods, here’s
a picture of me picking persimmons there, really getting in touch with my food, where
it was coming from, and getting really excited about this new lifestyle. So that was in December of 2006. So, the big change that happened here was
my change in insulin sensitivity. When I was doing the Gabriel Cousens diet,
and doing it perfectly, just as taught, I would consume 30 grams of carbohydrate per
day and take about 10 units of insulin. That’s a 3-to-1 ratio. 24 hour insulin sensitivity is calculated
by taking your total carbohydrate consumption and dividing that by the total insulin use
per day. So people living with insulin dependent diabetes,
it’s very easy for us to see changes in insulin sensitivity, very easy. Nowadays, for 12 years, I’ve been eating a
low-fat, plant-based, whole-food diet, eating 750 grams of carbohydrate per day, and taking
34 units of insulin. That’s a physiological normal amount of insulin
that my pancreas would produce if it wasn’t damaged. So that’s the goal for people living with
any form of insulin dependent diabetes, we just want to inject the insulin that would
have normally been produced. So between 30 and 50 units events, and that’s
about what a normal healthy pancreas will secrete. I’m using 34 and eating far more carbohydrate
the most people, therefore, you can see a huge change in insulin sensitivity. That’s what we’re going to talk about today. So it’s 12 years later now. I feel amazing. My current A1c is 5.3%, in the non-diabetic
range, consistently active, very predictable blood glucose because my diet is consistent. I don’t take any other pharmaceutical medications
other than insulin, and my skin has cleared up dramatically without any other drugs or
treatments. So, before we get into the literature review,
I just want to cover some of the terminology here. I like to break up diabetes into two different
types: Insulin dependent and non-insulin dependent. So, I’m in the insulin dependent category
with type 1 diabetes. We don’t know what causes type 1 diabetes,
we don’t know exactly how it happens, we don’t know how to reverse it, but what we know is
that the pancreas is damaged and doesn’t produce sufficient quantities of insulin, therefore
I need to inject exogenous insulin. This also happens in people living with type
1.5 diabetes. Type 1.5 diabetes is essentially a slow onset
version of type 1. Again, we don’t know the cause, we don’t know
how to reverse it, but what we see is that people’s pancreas has been damaged, it’s not
producing enough insulin, and therefore, they usually, eventually, need to inject small
amounts of exogenous insulin to compensate for what they’re not producing. Now, another thing that I don’t think it’s
talked about enough is that you could be living with insulin dependent type 2 diabetes, and
this is when you’ve been following an unhealthy lifestyle for too long and your pancreas is
exhausted. And this, we can measure a C-Peptide test,
and we can see, we can know for sure your pancreas is not producing sufficient quantities
of insulin, but you don’t have any antibodies. So type 1 and type 1.5 diabetes, there are
antibodies present and we know that that is an auto immune version of diabetes, whereas
type 2, insulin dependent type 2 means your pancreas is just exhausted. And this is important to set expectations,
because some people, you’re going to hear about what I’m talking about today, they try
the program, and they don’t see results immediately. And we see this over, and over, and over again,
it’s because they’re simply not producing enough insulin. Now in the non-insulin dependent category
we have prediabetes and type 2 diabetes. This is about 95% of all people living with
diabetes, okay? This is situation where you’re producing plenty
of insulin, your body is just not using it properly. Here’s the key point: Insulin resistance can
be present in all forms. So as we saw, in my case, as a person living
with type 1, when I was following that ketogenic plant-based diet, I was insulin resistant. My insulin sensitivity was terrible, if I
tried the any carbohydrate rich food, my blood glucose would spike. But I can also become insulin sensitive, so
you saw that on that slide as well. So it can be present in all forms, you cannot
develop prediabetes, or type 2 diabetes unless you are insulin resistant. It’s a prerequisite for developing those conditions. Insulin resistance is the cause of prediabetes
and the cause of type 2 diabetes, all right? Why is insulin sensitivity important? Why does this matter? So, when I was at that 3-to-1 24 hour insulin
sensitivity ratio, let’s just say I solved my energy problem, and I felt good again,
why would it matter that I was insulin resistant? The reason it matters is because if you are
insulin resistant, you increase your chances of developing all the conditions you see on
the screen here: Heart disease, cancer, high blood pressure, chronic kidney disease, blindness,
retinopathy, PCOS. It’s a long list, this isn’t even all of them,
this is a short summary. And I have heart disease in red, because that
is the number one killer of all people living with diabetes. We do not die of high blood glucose readings,
we don’t die of a high A1c, we die of the complications of diabetes, primarily heart
disease. So, even if your blood glucose numbers are
good and you’re insulin resistant, you’re increasing your chance of dying from the number
one condition that kills people living with diabetes, all right? So, trust me when I say it’s important to
be insulin sensitive, this is something that is important to measure. So what is insulin resistance? Here’s the definition: The diminished ability
of cells to respond to the action of insulin, and transporting glucose from the bloodstream
into muscle and other tissues. Basically, what’s that saying is, insulin
resistance is when your body is struggling to take glucose out of your bloodstream into
yourself, therefore, you have excess glucose in your bloodstream, you have high blood glucose,
prediabetes, type 2 diabetes, that is insulin resistance. So, what is the cause of this problem? Fat blocks insulin from working properly. The primary cause of insulin resistance is
consuming a diet where you consume too much fat, the fat gets stored in your muscle and
liver cells, and it causes insulin resistance, because when you have fat stored in cells
that are not designed to store fat, the cells, the ability of insulin to open the door, and
let glucose in gets diminished. So, in today’s presentation, we’re not going
to go into the nutritional biochemistry of this. My co-founder of Mastering Diabetes, Cyrus
Khambatta has done that many times. Like Aaron said, two years ago almost from
this day, he gave a presentation in this room, now on YouTube it has over a million views. I highly suggest you check it out to get the
nutritional biochemistry aspect this. Just Google “insulin resistance diet” and
you will find that video. Today we’re going to go over literature showing
what happens in humans who are fed either high fat foods or low fat foods. Research dating back to the early 1920s. So here we go. Now into the fun part. In 1926, Dr. Sansum published an article in
JAMA, The Journal of the American Medical Association. Now, in 1922, that’s when insulin was discovered,
prior to that, diabetes was pretty much a death sentence. The quality of life was terrible. They fed them a very, very low carbohydrate
diet, low calorie, they had no energy, they didn’t think clearly. It was not a good situation. Once they discovered insulin, doctors could
start doing some more experimenting and having a little bit of fun. So in 1926, Dr. Sansum does what he called,
in his own study, a radical experiment. 150 patients, he started in increasing their
carbohydrate consumption. He gave them white bread, potatoes, low fat
milk and fruit. This is still a high fat diet, okay? This is the early days, 43% of calories coming
from fat. Here’s what he saw. His patients did not require more insulin. He thought for sure, “If I add these carbohydrate
rich foods, they’re going to need more insulin, but maybe they’ll feel better”. And he was mind blowing to see that no, “I
added more carbohydrate and they didn’t need more insulin”. This is the beginning of Dr Sansum starting
to understand insulin sensitivity. But more importantly than just the insulin
sensitivity, they can return to their normal physical activity, their mental activity was
back to normal. They did not have difficulty managing their
blood glucose, again, he didn’t expect that. They had improved cardiovascular health. They found the diet was more palatable. What they were feeding diabetics prior to
discovery of insulin was just awful. It was really hard for people to even eat
that way. They had reduce cravings, and the diet was
cheaper. In 1927, Doctor Sweeney did a fascinating
study with 23 male medical students. He fed them four different diets for two days. The first diet was a protein diet, lean meat
and… Yeah, lean meet an egg whites. The fat diet included oil, mayonnaise, cream
and butter. Then for two days they have been put on a
water diet, fasting for two days. And then the fourth diet, it was a carbohydrate
diet. And I am not exaggerating, when you see these
pictures on the screen. This is exactly what he fed his students:
Sugar, candy, pastries, bread, potatoes, syrup, fruit, brown rice, and oats. Okay, that is what he fed the carbohydrate. These are the results of an oral glucose tolerance
test, seeing what would happen when these four diets were tested, what would happen
to the insulin sensitivity of the patients. As you can see, the carbohydrate diet showed
non-diabetic. That showed the greatest amount of insulin
sensitivity, they had a blood glucose average of 96 at two hours after the end of the oral
glucose tolerance test. The high fat diet average was 173. In two days, healthy young male medical students
were turned into diabetics by feeding them a high fat diet. This was in 1927. So he thought, “Hey, maybe it was the person,
maybe it wasn’t the diet, it was the person themselves, they were insulin resistant.” So he tried this same thing. He gave the same student both diets. So, on the bottom, you see a dotted line on
the deadline, that’s the same person eating a different diet. On the fat diet, the glucose tolerance test
show that they tested as a diabetic, on the carbohydrate diet, non-diabetic, less than
100. The same thing with the solid line. And 1930 Dr. Rabinovich started experimenting
with high carbohydrate, low fat diets, lower fat diets in his patients. So, he got some great results, and we’re going
to look at three studies from him. He was very methodical. I think part of his success was his ability
to teach the diet to his patients. He would use these wooden blocks, which would
help them understand the portion size, and that’s a big deal when it comes to helping
people limit the amount of butter and stuff like that they’re eating. So this was the general diet plan that he
devised. For breakfast, they were allowed one egg without
fruit, and then they could have a small amount of butter, this was about 10 grams, then three
pieces of bread, and four ounces of low fat milk, a half a glass of milk. Lunch, they could have some broth, they can
have a very small amount of animal protein, barely one and a half ounces, 45 grams of
animal protein. They can have some vegetables, some fruit,
and then again, the same butter, bread and milk. And then dinner was very similar, again, no
more than an ounce and a half of animal protein, then there was vegetables, fruit. And if you look at just the bread. So, there’s 9 pieces of bread here, 18 grams
of carbohydrate each, that’s 162 grams of carbohydrate just from bread. Again, this is a lot in the 1930s, based on
where people were coming from with diabetes treatment. He made it very clear that bacon, fatty meats,
fish and cream were forbidden, no speaking at all, and his diet ended up being about
an average of 24% of calories coming from fat. So in his first study in 1930, he was really
just encouraging his colleagues to try this out. So, “I’m seeing great results.” This is in 50 patients, he saw that his insulin
dependent patients needed less insulin and less injections. Eating more carbohydrate, needing less insulin. In the patients who were non-insulin dependent,
he thought that, “You know what? They’re probably going to need insulin, maybe
they’ll feel better, they’ll get a better quality of life with the patient needing more
insulin.” It did not happen. They did not need insulin on a high carbohydrate
diet. They were satisfied. They saw cholesterol levels go down, blood
glucose improved, and it was also a, practically, isocaloric value, meaning that this was not
accomplished by people eating very small amounts of food. It wasn’t calorie restriction, it wasn’t a
limited amount of food, it was pretty, pretty solid, similar to what they were eating previously. In 1932 he published a paper reporting his
results with 500 patients who reported a 97% success rate. That means 16 people were not successful out
of the 500. 13 of them, he reported did not follow the
diet. And the other three, they didn’t get better
on either low carbohydrate diet or a high carbohydrate diet. So they were just really challenging patients. 97% success rate. And again, I think a lot of it has to do with
his ability to teach the diet and get people to actually do it. So on the screen here, you’ll see a quote
from the paper: “Diabetes does not appear to be due to defective production of insulin,
but to interference with the action of a normal supply.” So, in 1932 Dr. Robinovich has already seen
that it’s not insulin production that’s the problem in these cases, it’s the fact that
they’re eating diets that is inhibiting insulin’s ability to function properly. In 1935, he published a paper where he looked
at… There’s 100 patients, 50 of them were treated
with the old diet for five years, and 50 of them were treated with the new diet for five
years, and he looked at the results, and you could see that the average insulin use on
the old diet, 60% of calories from fat was 32.2 units and it only went down to 31.8. It’s a 1% reduction. On the new diet, 24% of calories from fat,
the insulin reduction went from 24.6 to 10.6. 57% reduction in insulin use while eating
more carbohydrate rich foods. And he also saw that 12 of the patients did
not need to use insulin at all, they could stop using insulin completely. That’s an incidence of 24% of the patients
who could stop using insulin eating more carbohydrate rich foods. He also said that his patients feel and look
well, they adhere to the diet, it’s not a struggle because they get to eat carbohydrate
foods, which people crave. He said that diet is applicable to all forms
of diabetes. He’s also noted that there was a decrease
in the instance of comas. Cardiovascular health improved, he found it
was very simple for his patients to follow this diet, and he also found that his patients
had a low tuberculosis rate compared to other practices. He concluded the study with this, “Suffice
it to say that it now appears to be fairly well established that carbohydrates improve,
whereas fats impair carbohydrate tolerance, in that carbohydrates increase, whereas fats
decrease the sensitivity of the individual, animal and man, to insulin” In 1935, Dr. Rabinovich
explaining insulin sensitivity. At the same time, Dr. Hemsworth in London
was conducting some fascinating studies. You can see here, this is a high carbohydrate
diet on the bottom, and you’ll see a high fat diet on the top. This is an oral glucose tolerance test on
the high fat diet, they went as high as 200. On the high carbohydrate diet, the blood glucose
never went above 120. So, on this study he concludes on a high carbohydrate
diet the glucose tolerance was raised. In 1935, Dr. Hemsworth published a landmark
study. What you see on the screen are results of
an insulin sensitivity test in one patient who was fed seven different diets, 80% of
calories from fat, all the way down to 13% of calories from fat. And what you want to look at is the triangle
in the upper right corner, the larger the triangle, the more insulin sensitive that
person is. So as you can see, it is a proportional change,
as he lowered the fat, insulin sensitivity improves. Let me blow this up a little bit. You can see he injected 3 units of insulin
and saw how long did it take for the insulin to work, and how low would drive the blood
glucose. In the left, 80% diet, took 7 minutes for
the insulin to start doing anything and only drove the blood glucose down to about 85. On the right, on the low fat diet, 13% of
calories coming from fat, insulin worked in 2 minutes and drove the blood glucose below
70. Insulin sensitivity being displayed right
here. In 1939… It gets a little crazy guys. In 1939 Walter Kempner created the Rice-Fruit
Diet. So he was treating kidney disease, and at
that time, doctors did not know how to help kidney disease patients. They were essentially a lost cause. So he’s got some tough, tough patients and
he devised a diet feeding them white rice, white sugar, fruit, and fruit juice. This is the composition of the diet. 94% of calories coming from carbohydrate,
a lot of that refined carbohydrate. You only have 2% of calories coming from fat
on this diet. And this is what he saw: He reversed all the
conditions you see on the screen, kidney disease, obesity, high blood pressure, high cholesterol,
arthritis, heart disease, heart failure, psoriasis, retinopathy. All reversed on a low fat, high carbohydrate,
processed diet. Now, what would happen when he feeds this
diet to people living with diabetes? Even he was skeptical, he wasn’t sure how
this is gonna work out. So in 1958, he publishes a paper on 100 consecutive
diabetes patients. There was no cherry picking here, these are
the results from 100 consecutive patients. Here’s what he saw: On average, blood glucose
levels decreased, insulin requirements decreased. Cholesterol went down, the people who had
high cholesterol, 85% of patients saw that drop. He saw improvements in cardiovascular disease
and kidney disease improved significantly. This is the exact opposite of what you would
expect, this should have resulted in a metabolic disaster. It did not. They became more insulin sensitive, their
diabetes health improved, their overall health improved. Dr. Kempner treated over 18,000 patients and
saw great results with, again, a highly refined, low fat diet. In 1975, Dr. Kempner published a paper of
106 patients who had all lost over a minimum of 100 pounds following the Rice-Fruit diet. So, this woman initially weighed 213 pounds,
she was using 90 units of mph insulin, her fasting blood glucose was 315. Her blood glucose before lunch was 350, and
before dinner 408. After 8 months on the Rice-Fruit diet, she
weighed 98 pounds, she’s using 0 units of insulin, her fasting blood glucose was 100. Her blood glucose before lunch was 75, and
before dinner it was 80. In 1955, Dr. Anderson published an article
in The Lancet. He had 80 patients in this study, 20 to 120
units of insulin are being used, so all the patients were using insulin, and the diet
he fed them was 13% of calories from fat. Here’s what he saw after after 18 weeks: 80%
stopped insulin completely. 6 patients that were using 80 to 120 units
of insulin, dropped down to 20 to 40. 6 patients required less than 10 units of
insulin per day. Incredible change in insulin sensitivity across
the board on a high carbohydrate, low fat diet, published in The Lancet in 1955. It gets a little crazy again. Dr. Brunzell, the New England Journal of Medicine
1971. He has a study where he has 22 subjects, some
of them did not have diabetes, 13 of them essentially had prediabetes. Fed them a weight maintaining control diet
for 8 to 10 days. Then he fed them a weight maintaining low
fat diet, a processed diet, for 10 days. 0% of calories coming from fat. The only way to do that is to feed somebody
a highly, highly processed diet, all whole foods have fat. When you eat bananas, when you eat lettuce,
when you eat beans you get fat, plenty of fat in whole plant foods. So, how did he achieve a diet with a 0% of
calories coming from fat? He fed them straight up sugar. It’s basically a sugared water solution diet
with some somatic protein, okay? No fat, no whole foods, this is a formula
diet. What did he see in his patients? Uniformly across the board, fasting blood
glucose decreased. 8% drop in the people who were not living
with diabetes. In the 30 patients who did have diabetes,
a 9.6% drop in their fasting blood glucose. A sugared water diet, very processed, okay? Again, this is insulin sensitivity in action. So in the same study, in 12 of the patients,
he did an oral glucose tolerance test and also tested their insulin levels, it was a
paired test. So, while eating far more carbohydrate, processed
sugar, they saw that their blood glucose during an oral glucose tolerance test was better
than the baseline diet and that they required less insulin. The insulin levels were lower on a sugared
water diet. We see all this confusion about people thinking,
“Oh, carbohydrate rich foods, they raise your insulin, they’re going to make you fat.” This is not what the research shows. And again, her insulin levels dropped. So he concluded this study. How then is the paradox of improved glucose
tolerance with unchanged insulin response explained? This data suggests that the high carbohydrate
diet increase the sensitivity of peripheral tissues to insulin. It’s 1971, New England Journal of Medicine. 1976, Dr. Kiehm published a great study. He had 13 patients, and with this diet he
was comparing the American Diabetes Association diet to a low fat diet. 9% of calories coming from fat, and here are
the results: After just 14 days, on the low fat diet, those who are using oral diabetes
medications, there were five, while following the ADA diet they needed the oral diabetes
medications. When they started following the low fat diet,
in 14 days, they did not require those medications anymore to maintain a healthy blood glucose. The people who were using 15 to 20 units of
insulin on the ADA diet, there were five, on the low fat diet there’s only one, and
the one person who was still requiring insulin saw that it dropped from 24 units to 15 units. More carbohydrate, less insulin. That’s an example of improve insulin sensitivity
right there. There were three patients where the insulin
requirements did not change. But again, it’s important to note here, their
carbohydrate intake almost doubled, and they’re using the same amount of insulin. We are repeatedly seeing insulin sensitivity. This is an important point here because we
see this a lot in our Coaching practice, so we’ve had over 3500 people run through our
Coaching practice, and they have been misdiagnosed in a lot of cases. And so, people can speculate that these three
people had impaired insulin production. They probably were not producing enough of
their own insulin, they will likely need insulin for long term, whereas the other people are
likely producing excess or more than enough insulin, and that’s why when they change their
diet, they could get off and reduce their medication significantly. So again, we’d have to get deep into details
here with these people, but seeing that even though their insulin requirement stayed the
same, the fact that their insulin sensitivity improved, is decreasing their chances of all
those conditions we saw in the beginning, heart disease, kidney disease, fatty liver,
all that stuff. They’re gonna have better health, and they
may have just simply required insulin, and we can get into detail with that today and
our Coaching Program, which is really fun. In this study, they also saw significant reduction
in triglycerides and cholesterol. So, there’s a lot of skepticism around people
saying, “Hey, you improved your insulin sensitivity simply because you lost weight.” So you got both camps saying this about each
other. The low carbohydrate camp says, “Look, you
guys see improvements in insulin sensitivity because they lost weight.” We say the same thing about them. And so, Dr. Anderson from University of Kentucky,
in 1979, set out to answer this specific question, what would happen if I fed patients a high
carbohydrate diet, but did not allow them to lose any weight? So, he got 20 lean men, all of them living
with diabetes, high fasting blood glucose readings, he fed them a weight maintaining
control diet for an average of 7 days. Then he fed them a weight maintaining low
fat diet for 16 days. This is 9% of calories coming from fat. In 16 days, he saw, hopefully, I don’t think
you can see this on the screen, but in 16 days, he saw a lot of people who were starting
out with about 15 units of insulin going down to zero. So again, just 16 days, so, a very short period
of time. 10 of the 20 people, half of them stopped
using insulin completely. No weight loss, high carbohydrate diet. That is a dramatic improvement in insulin
sensitivity. That’s what we’re seeing right there. Everyone reduced insulin requirements. And the reason we have this at 12 on the screen
there is because beyond the 16 days, there were two more people who did not require any
insulin. Everybody reduced insulin requirements, fasting
and post meal blood glucose levels lowered. Again, less medication, more carbohydrate,
lower blood glucose readings. 29% drop in cholesterol levels. That was a landmark study from James W. Anderson. This is one of my favorite studies to talk
about. Dr. Shintani saw that native Hawaiians were
not following the Native Hawaiian diet and they were developing many chronic diseases. Obesity is a big problem, still is to this
day. So, he devised a study where he had 19 patients,
all were obese, and he fed them an ad libitum plant-based diet for 21 days. Now, they would go to a center, for 21 days
in row, they would show up in the morning, they would be fed breakfast, they did some
biomarkers, tested them, they gave them lunch, they gave them a snack, and then could go
out and live their day, and then they would come back for dinner and education session. They were always told that they could eat
as much as they want, they were never limited in their plant-based foods that they could
eat, and these are the kind of foods that we’re eating. He devised, again, this is… He tried to do a native Hawaiian style diet,
so, taro is a food that’s eaten in Hawaii. And poi, is that second picture there, that’s
basically taro just mashed up. Then you have sweet potatoes, yams, plenty
of fruit, and there’s plenty of vegetables, greens. It was a really clean plant-based diet. The only foods that were limited were animal
products. So, they could have five to seven ounces of
chicken or fish per day. This is what happened in 21 days: Average
weight loss was 17 pounds, blood pressure dropped, cholesterol dropped, and they saw
a decrease in fasting blood glucose. And he talks about this in detail in the study,
but this is hard to interpret, because they were on medications and medications were reduced
right away. So if these patients were forced to eat their
regular diet, but not take any medication before the study started, it would come in
with a much higher blood glucose reading, 200, 300, and then they would see this drop
down to 123, you’d see a bigger difference. So in this study, the patients who are living
with diabetes saw a 55 point drop in their fasting blood glucose. Several of the people who were not living
with diabetes didn’t come in with a huge elevation, that’s why you don’t see some dramatic drop
here. But the point is: 21 days, eat as much as
you want of carbohydrate rich foods, they take less medication, and see an improvement
in blood glucose readings. A huge takeaway from this study is, a really
quick highlight here on calorie density. So, before the study started, they evaluated
what foods were they eating, and they could figure out the total volume by weight of foods
that they were eating. And they were eating 3.8 pounds per day of
edible food and consuming 2600 calories. When they got to eat as much as they wanted
of high carbohydrate, plant-based foods. They got the more food, 4.1 pounds per day,
and eat 1000 less calories. And they used validated surveys to test their
satiety levels. And you can see at the bottom there, the patient’s
measured to medium or high satiety, they were not hungry, they were not starving, they were
always encouraged to eat as much as they wanted, and they got to feel full and lose weight. It’s a big aspect of the program that we teach. In 1994 James Barnard published an article
in diabetes care, this was a review of 652 patients that attended the Pritikin Longevity
Center. So, the Pritikin Center is actually, now it’s
in Florida, it’s still alive and well, you can go there anytime. It’s a great place. For the time it was in Santa Monica, which
is right down the street from where I live, I always find it interesting, you can see
it’s now a very nice hotel. But that’s where these patients did their
26 day program with Dr. Pritikin. It was a low fat diet, less than 10% of calories
from fat, again, mostly starch based, plenty of breads, plenty of beans, peas, plenty of
vegetables, a little bit of animal products, and a little bit of low fat dairy. And here are the results: In 26 days, looking
at 652 patients 71% stopped using oral diabetes medications, 39% stopped using insulin, 34%
stop using blood pressure medications, 33% reduction in triglycerides, 22% reduction
in cholesterol. Again, more carbohydrate, less diabetes medication,
we’re seeing insulin sensitivity improving across the board. In 2001, Dr. Shintani repeated his study,
and this time he fed people a little bit more processed food. There was some more bread, some more pasta
included, but there was still taro, poi, sweet potatoes, yams, plenty of fruit, beans, a
little bit of tofu in here, plenty of greens and non-starchy vegetables. But this time, they can only have eight ounces
of animal products per week. So, a little bit more limited on the animal
products. This is a 12% of calories from fat. And again I want to emphasize, unlimited quantities
of foods are made available, except for fish and chicken. No calorie restriction, no portion constriction
of the foods that people are going to diabetes are told to avoid. And here are the results again: 10.8 pounds
lost, blood pressure dropped, cholesterol dropped, fasting blood glucose dropped again. Same situations as last time. Medications were reduced, many of the people
were not living with diabetes didn’t even have that high blood glucose reading, so you
don’t see a dramatic change. But the point stands, their blood glucose
levels improve. Unlimited potatoes, unlimited bananas, unlimited
rice, unlimited bread. This is what happened. So in 2014, Dr. John McDougall published a
paper in the Nutrition Journal, and this is where he analyzed records of 1615 patients
who’ve been through his 10 day residential program, and they assess the changes that
happened after 7 days. Another ad libitum low-fat, plant-based diet. They could eat as much as they wanted. It was less than 10% of calories from fat. Now Dr. John McDougall is famous for emphasizing
starch, it’s a starch based diet, even if it’s a little bit processed, he’s cool with
it. So, pancakes at breakfast, go for it. Lots of pasta, plenty of bread, sweet potatoes,
yams, rice, beans, peas, lentils. And he, again, focus on the stars, that is
the hallmark of Dr. McDougall approach and his success, and things like salad, vegetables,
fruit, he just literally says, “This on the side, those are just side things. Eat starch, eat as much as you want, be satisfied.” All his meals are buffets, and you can eat
as much as you want. So in seven days, just seven days, statistically
significant decreases in cholesterol, weight, blood pressure, and also creatinine and blood
urea nitrogen. So what happened to the diabetes health? Now again, just like Dr. Shintani’s work,
Dr. McDougall is very aggressive about taking people off medications. They check in on day one, even if they’re
using insulin, he takes it off. He says, “You know what? I’m just going to feed you this high carbohydrate
diet. Let’s see what happens over the course of
a few days. Maybe I’ll add medications back in.” So, 91% reduced or stopped diabetes medications
in seven days, and they still saw a drop in their fasting blood glucose. In 2017, Doctor Wright published study called
The BROAD Study in Nutrition and Diabetes, which is a sub-journal of Nature. This is another randomized controlled trial,
65 patients in order to be included in the study, they had to have one of the following:
They had to be obese, overweight, type 2 diabetes, heart disease, high blood pressure or high
cholesterol. The intervention group was given an ad libitum
plant-based diet. So, in this case, they were not at a residential
center, they did not show up at a facility that provided them with the food, they were
given education. They were taught how to eat this way. So, that’s why you see there’s that range
7% to 15% of calories coming from fat. And the foods again, ad libitum whole grains,
beans, peas, lentils, potatoes, pastas, non-starchy vegetables, fruits, they were taught to eat
as much of those as they wanted. After 6 months on the control diet, patients
lost 6 pounds, on the low-fat, plant-based, whole-food diet, they lost 26 pounds, eating
as much as they wanted. In the control group the overall medications
used, all types of medications, diabetes, blood pressure, it didn’t matter, increased. 8% increase in medication usage. In the low fat diet a 29% decrease. They started using less medications across
the board. 0% reversed their diabetes. In the low fat group, there was 29% incidence
of people who tested as a non-diabetic. Their A1c was in the non-diabetic range in
the six month period that these results were taken. There was no reduction in diabetes medications
in the control group. In the low fat group everybody reduced their
diabetes medications. More carbohydrate, less diabetes medications,
better results. The A1c in the control diet increased from
5.5% to 5.7%. In the low fat group, on average, people went
from being a person living prediabetes to no diabetes, 6% to 5.5%. He also noted that there was an increase quality
of life, better self-efficacy with nutrition, higher self-esteem, no significant change
in enjoyment of food or the cost of food. This is Tammy, I love sharing Tammy story. She’s a member of the Mastering Diabetes Coaching
Program. Every time I think about her, I just get a
big smile on my face. So we have, again, we have thousands of people
all around the world going through our Program, and as much as I would love to meet every
single one of them in person, I can’t do that. But Tammy lives in Los Angeles, so I got to
meet her at the Hollywood Farmers Market when she just signed up the program, I remember
she was kicking and screaming, and just not believing this is going to work. I remember buying oranges and her looking
at me and saying, “Are you sure? I don’t think I’m going to going to eat oranges. This is not gonna work for me.” I said, “Trust me, Tammy. Just listen, follow the program, it’s going
to work.” So, after seven months of following the program,
her A1c went from 7.1% to 5.3%. In the non-diabetic range. Again, that 5.3% is un-medicated. She stopped using Metformin, she lost 38 pounds,
and again, her insulin levels dropped. Everybody… You’re hearing over, and over, and over again,
“Oh, you eat these high carbohydrate foods, your insulin is going to go up. Maybe both of those would be okay. But your pancreas going to pump out so much
insulin. That’s what’s going to keep your blood glucose
okay, and your pancreas is going to get exhausted.” It is not the case. Over, and over, and over again, study after
study, almost 100 years of evidence-based research. Insulin levels drop when you follow a low-fat,
plant-based, whole-food diet. We see that in Tammy, we saw it in the research. It happens repeatedly. Her fasting blood glucose went down, again,
requiring less insulin to keep her blood glucose in a healthy range. She reversed fatty liver disease, she had
debilitating pain and was not even able to go to the grocery store without being in pain. The picture on the left is her struggling,
the two pictures on the right or her celebrating her accomplishment of getting to the top of
a pyramid. This is Raj. Raj has a fantastic story, you can see just
the transformation in his face alone. Raj decided to change his lifestyle after
he heard his two sons playing basketball, and joking, that they could not invite dad
to play with them because he was too sick. When he heard his son say that, he went to
Google did some research, ended up finding Mastering Diabetes, he actually found the
very video that was recorded here two years ago. He said “Okay, I’m going to try this program.” And in 10 months, his A1c went from 7.4% to
5.2%, again, un-medicated. He stopped using Metformin. His fasting blood glucose dropped significantly,
drop 180 to 85. He reversed fatty liver disease. His doctor told him that he could not reverse
fatty liver disease or type 2 diabetes, and here he is today showing what is possible. His cholesterol dropped, and he lost 54 pounds. Here’s a picture of him playing with his kids
looking happy and healthy. And these are pictures of his food, his mango
stash right there, which I’m very proud of. He’s vibrant, healthy carbohydrate rich meals,
and he has his life back. These are the types of meals that people eat
on the Mastering Diabetes Program. In the upper left there you see some squash,
some lentils I believe, you see fruit. Really colorful, vibrant, calorie dense plant
foods is what people eat on the Mastering Diabetes Program. So we have put our food into a simple traffic
light system. So, green light foods include fruits, starchy
vegetables, beans, lentils and peas, intact whole grains, leafy greens, non-starchy vegetables,
herbs and spices, and mushrooms. And the key point here is that green light
foods are foods that you can eat ad libitum, as much as you want. Do not restrict these foods, do not count
the amount that you’re eating, eat as much as you want. And they’re also listed in a specific order
where the calorie dense green light foods are at the top. Remember that first slide I showed you? There was a picture of the bananas, the brown
rice, the sweet potatoes, those are the foods you want to emphasize, and of course legumes
as well. I didn’t have legumes on that slide because
people don’t argue as much about those. These foods are the ones you want to emphasize. More of these the better. We see this in Dr. John McDougall’s work,
we see this Dr. Shintani’s work, we see this in, again, the processed carbohydrates that
people are eating in the research. These foods lead to maximum insulin sensitivity. Leafy greens, non-starchy vegetables, herbs
and spices, mushrooms, very important foods as well. I personally, I don’t eat a meal without one
of those included, and I would recommend that people in our Program also include those in
every meal. But the center has got to be the calorie dense
green light foods. The yellow light category. These are foods that are either little bit
more processed, or they’re high in fat. So, nuts and seeds, avocados, coconut meat,
olives and soy. So, the whole version of soy is edamame, that’s
a whole food, research has shown it is very healthy. All these foods, again, they’re whole foods,
they’re plant based, very nutritious. We’re just encouraging you to eat smaller
amount, be cognizant of how much you’re eating, because as you eat too much you can develop
insulin resistance. I saw this in my own body when I was following
a plant-based ketogenic diet, I developed insulin resistance, even though these are
whole healthy foods. We saw that in Dr. Hemsworth work, where he
was showing the seven different diets. As you increase the fat, you became a little
bit more insulin resistant. And that can happen with plant foods as well. So foods like pastas alternatives, sprouted
bread, dried fruit, these are a little bit more processed foods, and you just want to
be cognizant of how much you’re having. Again, still healthy, can still be a part
of your diet in reversing insulin resistance, but they are just a little more processed. Something like fermented food, again, it’s
healthy, but it’s high in sodium, so it’s not a food that you’re going to sit down and
eat as much as you want of. That’s the distinction between green light
and yellow light. Red light foods are foods we suggest that
you avoid or minimize as much as possible, so animal products are in here. Oils of any kind, this is olive oil, coconut
oil, avocado oil, it doesn’t matter. Oils are one of the most refined foods on
the planet, the vitamins, the minerals, the antioxidants, majority those have been stripped
out. Fiber is gone. It is the most calorie dense food on the planet,
they will inhibit your weight loss, even small amounts will cause, definitely, a decrease
in your ability to lose weight. Now, refined sweeteners, coconut products,
processed food, there are all on the red light category. A lot of these are quite obvious but I will
just mention, in these days we have a lot of processed vegan plant-based foods coming
on the market, we put a majority of those in the red light category. There’s just a lot of processed stuff in there,
added sugars, they’re high in fat, we’d recommend you don’t eat them, really focus on these
whole minimally refined foods that are in the green and yellow light category. That’s how you will get optimal results. This is the story of Sanna, as you can see
on the screen. She saw some improvements in her skin when
she transitioned to a low-fat, plant-based, whole-food diet. She’s a member of our Coaching Program, but
more importantly, she reversed stage three kidney disease. So Sanna is living with type 1 diabetes. When she joined our program, she was eating
25 grams of carbohydrate per day, and taking 22 units of insulin per day. She increased her carbohydrate intake to 200
and decreased her insulin use down to 11. That is insulin sensitivity. Way more carbohydrate, less insulin, and reversed
chronic disease. Reversed kidney disease. So, you can see her kidney disease numbers
on the screen there, she also had her blood pressure come down. Now she’s living a very happy, healthy life. Now you may have read in some articles or
some newspapers that low carbohydrate and low fat diets had been compared in peer reviewed
journals. So, this is a headline from a very popular
website, and I just gotta say, I like the low carbohydrate leaders and advocates, we
have more in common than we don’t have in common. We really are all out there trying to do the
same thing. We’re trying to help people. And a lot of these people, they seen amazing
results themselves, and they’re just trying to pass that on. I get that. But there’s still some major points that we
see differently and I think it’s worth highlighting, so that’s why I’m sharing this. So on the screen here, you don’t need to read
those graphs to understand them, I’m just including them to illustrate that this article
was a very thorough article. These are very passionate researchers, they
took a lot of time to put this together. It was quality journalism. And here’s what they concluded: It is time
to retire the fat. Keep in mind that all of these studies are
randomized controlled trials. The gold standard of science. All are published in respected, peer reviewed
medical journals. These studies are scientific evidence, as
good as it gets, that low carb is much more effective than the low fat diet that is still
being recommended all over the world. It is time to retire the low fat fad. So when you see articles like this, that are
very well done, very thorough, talking about peer reviewed evidence, I can see that it’s
confusing. It’s very confusing. Here’s the problem. I looked at every single study that was mentioned
in that article, not a single one of them is a low fat diet. Not a single one of them is 15% of calories
coming from fat for less. Majority between 25% and 36%. So, when you see this in the research, they
are not actually using a low fat diet, and they also are not talking about insulin sensitivity. In that one study where it was 17.8% of calories
coming from fat, they actually got tremendous results, very good results in the low fat
group. So the take home message here is, when it
comes to insulin sensitivity there is one approach that maximizes your insulin sensitivity,
and is a low-fat, plant-based, whole-food diet. There are zero studies in front of the ketogenic,
low carbohydrate world, that show insulin sensitivity improving without any weight loss. Zero. We have plenty, including the Dr. Kempner
study, and some of those other studies where Rabinovich was talking about practically isocaloric
diets. We see this over, and over again. We can easily demonstrate improved insulin
sensitivity without weight loss. It can easily be done. The other issue here is that the longest lived
people on the planet, people who live into their 80s, 90s, 100s, who are healthy, have
low chronic disease rates, they eat carbohydrate rich foods. There are no examples to the contrary, all
right? I want to share one more testimonial here,
Heather. As you can see on the left, she eats carbohydrate
rich foods, plenty of them, she’s got a fridge stocked up. Very healthy fridge right there. She’s a bodybuilder. She’s eating plenty of calories, not calorie
restricting, eating as much as she wants. Her A1c dropped from 9.2% to 5.2% while following
the Mastering Diabetes Program. She’s a member of our Coaching Program. In that time… Again, that 5.2% A1c, un-medicated. She stopped using the Xigduo and Trulicity,
which are diabetes medications, and she’s now living a diabetes free life and loving
it. On the screen here you see results from her
continuous glucose monitor, this is her average blood glucose over a 9 day period. So, continuous glucose monitors measure blood
glucose every five minutes, so she could see this data, what is her blood glucose throughout
the day, and she is consistently between 80 and 120. She has a flatline blood glucose using zero
diabetes medications, having a non-diabetic A1c, eating unlimited carbohydrate rich food. When it comes to the long lived people, I
have a map here showing a lot of different groups of people that have been studied, and
verified through lots of peer reviewed literature in majority of these. I just want to highlight Okinawa, Japan. Right before this lecture, I was looking at
a famous study showing the foods that they were eating, and they had 94% of their calories
coming from either beans, whole grains, or sweet potatoes. 94%. Those are the longest lived people, very low
diabetes rates, low chronic disease rates, and you’ll see this in all these other areas
highlighted on the map. I didn’t have time to go into it today, but
if you want to learn more, check out the Blue Zones book, and also a great book called Healthy
at 100 by John Robbins. So, let’s wrap this up here. How to maximize insulin sensitivity, how to
reverse insulin resistance, those two are basically the exact same thing, how to reverse
type 2 diabetes. Again, this is all the same thing because
type 2 diabetes is caused by insulin resistance. When you reverse insulin resistance, as we
saw over, and over, and over again, in the peer reviewed research, you can reverse type
2 diabetes. This is done through a low-fat, plant-based,
whole-food diet. It’s that simple. Right now we have The 2019 Mastering Diabetes
Online Summit going on, I have to tell you guys about that. It’s free. You just go to MasteringDiabetes.org, click
Summit, and you can register. And you don’t have to take my word for it,
listen to 32 of the world’s leading experts, physicians, researchers who’ve been doing
this for decades in our modern day environment. Look at the results they’re getting. It’s really fun to see people consistently
saying the same thing over, and over again. This is a picture of me and Cyrus. We are the co-founders of Mastering Diabetes,
and you have our website URL there. We are publishing articles and recipes, and
we have Coaching, we have the Summit, we have retreats, doing everything we can to share
this information with the world because we are really a minority right now. We’re really David versus Goliath in this
situation of people talking about diabetes health, and emphasizing carbohydrate rich
foods. I mean, it truly, truly is that simple. There are a lot of other factors, there’s
a lot of ways to improve your health, make this even more effective. So, we’re talking about exercise, intermittent
fasting, we have Amla Green, which I think we have a giveaway tonight. So, the Mastering Diabetes method includes
a lot more than just the diet, but in today’s presentation, I just wanted to share the scientific
evidence supporting the dietary component of what we teach. I told you the conclusion in the beginning:
A minimum of 70% of calories coming from whole carbohydrate rich foods. Then you want a maximum of 15% coming from
protein, and a maximum of 15% coming from fat. That’s it.

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1 Comment

  • Reply monica gowiebrowb January 30, 2020 at 2:07 pm

    So my blood sugar is fine on low carb and one day eating like this I am heading into diabetic coma I am diabetic tŷpe 2 would you recommend I ztay on this diet?

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