diabetes – Optimising Nutrition

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How to reverse type 2 diabetes

This article looks at the mechanisms of type 2 diabetes and gives you a road map to help you to maximise your chance of achieving optimal blood glucose control, fat loss and long-term metabolic health.

Breakfast like a king, lunch like a prince and dinner like a pauper

A popular adage suggests we should “eat breakfast like a king, lunch like a prince and dinner like a pauper”. [1] [2] [3] [4] [5] [6] We interrogated more than half a million days of food diaries to see whether it is actually helpful. Breakfast The chart below shows the proportion daily calories consumed at breakfast […]

the carbohydrate-insulin hypothesis vs the adipose centric model of diabetes and obesity

I recently shared Dr Ted Naiman’s latest “insulinographic” that attempts to explain the adipose centric theory of diabetesity. It created some great discussion as well as some confusion, so I thought it would be worth an article to unpack the critical insights about how insulin really works in our body and what we can do […]

vegan vs keto for diabetes

I recently watched the Mastering Diabetes teleseminar on ketogenic diets with high hopes of picking up some gems of wisdom from the rising stars of the plant-based diabetes community. Unfortunately, I was underwhelmed with what I heard. I shared my frustration on Facebook. Robb Wolf suggested I put together a response to some of the […]

why do my blood sugars rise after a high protein meal?

There is a lot of controversy and confusion over gluconeogenesis and the impact of protein on blood sugar and ketosis. Some common questions that I see floating around the interwebs include: If you are managing diabetes, should you avoid protein because it can convert to glucose and “kick you out of ketosis”? If you’ve dropped […]

analysis of what a nutritionist eats and hospital food

An article in Business Insider, “A Nutritionist Shares Pictures of Everything She Eats in a Day”, caught my eye recently. I thought it would be interesting to run the numbers to see how the food diary logged by this nutritionist compared to the four hundred or so meals that I’ve analysed. Check out the original […]

how to get more of the harder to find micronutrients per calorie

There’s a lot of talk about “nutrient density” and “superfoods”, but what do these terms really mean? Which foods actually give the most nutritional bang for your calorie buck? That is, which foods provide the most nutrients for the least number of calories? Some approaches to quantifying nutrient density (e.g. Joel Fuhrman’s Aggregate Nutrient Density […]

optimising protein and insulin load

“Low carb”, “ketogenic” or “nutrient dense” mean different things to different people. Defining these terms numerically can help us to choose the right tool for the right application. Decreasing the insulin load of your diet can help normalise blood glucose levels and enable your pancreas to keep up. However, at the same time, a high […]

the complete guide to fasting (review)

Considering the massive amount of research and interest in the idea of fasting, not a lot has been written for the general population on the topic. Brad Pilon’s 2009 e-book Eat Stop Eat was a great, though fairly concise, resource on the mechanisms and benefits of fasting. Martin Berkhan’s LeanGains blog had a cult following […]

energy density, food hyper-palatability and reverse engineering optimal foraging theory

In Robb Wolf’s new book Wired to Eat he talks about the dilemma of optimal foraging theory (OFT) and how it’s a miracle in our modern environment that even more of us aren’t fat, sick and nearly dead.[1] But what is optimal foraging theory[2]? In essence, it is the concept that we’re programmed to hunt and […]

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