Insulin, Insulin, Insulin

It’s official:

Hell has frozen over.

The MSM (Main Stream Medical) Community has actually come around and agreed that diet and lifestyle changes have been successful in preventing Type 2 Diabetes in high risk populations.

  • Not DRUGS.
  • Diet and Lifestyle.

And wait, it gets better.

They are also beginning to realize that anti-hyperglycemic medications (designed to improve glycemic control in type 2 diabetes) may not be the cardiovascular superstars that their manufacturers make them out to be.


That realization is growing thanks to research like this:

Effect of a Low–Glycemic Index
or a High–Cereal Fiber Diet on Type 2 Diabetes

David J. A. Jenkins, MD is the man credited with developing the Glycemic Index.

The goal of his new study was to assess the effect of a low–glycemic index diet in an adequately powered study of patients with type 2 diabetes controlled by oral medications with HbA1c concentrations between 6.5% and 8.0%. At these levels, a reduction in glycemia and associated risk factors for diabetes complications are likely to be observed more clearly.

He selected a high–cereal fiber diet treatment for its suggested health benefits for the comparison so that the potential value of carbohydrate foods could be emphasized equally for both high–cereal fiber and low–glycemic index interventions.

And here are the low-glycemic-vs-high-fiber-diet-menus.

These are the only differences between the two diets:

  • High Fiber v.s Low Glycemic
  • Weetabix v.s Red River cereal
  • Whole wheat bread v.s Quinoa bread
  • Margarine v.s Peanut butter
  • Cantaloupe v.s orange
  • Brown rice v.s Spaghetti, al dente
  • Grapes v.s. Apple
  • Baked potato v.s Lentils
  • Margarine v.s Tomato sauce
  • Whole wheat toast v.s Finland rye pita

The Results

Dr. Jenkins was most interested in the dietary effects on A1c blood levels (A1c reflects long term blood glucose levels)

After 6 months, the low GI group lowered their A1c by 0.50% while the high fiber group lowered it by only 0.18%

Additionally, The low GI group saw an increase in their HDL (the “good” cholesterol), while the high fiber group saw a decrease.

Their conclusion:

In patients with type 2 diabetes, 6-month treatment with a low–glycemic index diet resulted in moderately lower HbA1c levels compared with a high–cereal fiber diet….or in English

Low-glycemic index diets may be useful as part of the strategy to improve glycemic control in patients with type 2 diabetes taking (glucose-lowering) medications

My conclusion:

It’s the insulin, stupid.

  • Control your insulin and you regain some control over the chronic diseases and conditions so many of our neighbors are plagued with – obesity, diabetes, metabolic disease, high blood pressure, high cholesterol, etc…
  • Control your insulin by controlling your carbohydrates.
  • Control your insulin by following a Mediterranean style diet or a Paleo / Caveman diet or an Atkins / low carbs diet.
  • Or, control your insulin by replacing processed foods with natural, home-made versions.
  • Or, control your insulin by eating less bread
  • Or…


Like this article???

If you like this article, don’t forget to subscribe to @healthhabits. When you subscribe, my friends at MailChimp will make sure to send you an email every time I post something new here at the blog.

As well, you also get access to the series of Supplement Reports that I am publishing this year.

button subscribe