What is metabolic health
Metabolic Health means that your systems are working together to give you the best possible health. Your metabolism affects every part of your body and your life. T2 diabetes is the result of many years of poor metabolic health, and it is only one of the modern disease of life that are affected by poor nutrition. Poor metabolic health leads to insulin resistanceand eventually T2 Diabetes I have been living with T2 diabetes since 2016, and managing it via nutrition,. I know exactly what foods affect me badly after nearly 10 years of wearing a gluciose monitor, Losing weight is of course hugely important and exercise too , but they are not the only thing you can do to improve how you feel through the choices you make, Sugar and starches increase your blood sugars and at the same time make you sleepy , bloated and for many cause all sorts of aches and pains including brain fog. Changing the way you eat can rapidly improve how you feel both physically and mentally. By browsing this webssite and looking at the resources made available you can quickly home in on things that may help you. This does not replace your doctor, but its only food and we all eat frequently so why not also help yourself at the same time ? to have a chat use the number below, ideally on whats app with a brief message with your query . Make a start by watching Ben Bikman below -a scientist with a gift for making things simple and check out Dr David Unwin who has helped well over 100 UK patients to reverse their diabetes through simple food techniques. Everyone you encounter on here will have similar nutrition advice - eat MEDS if you would like to avoid taking med (ications ) Meat. Eggs, Dairy, Seafood, couple those with non starchy vegetables and fruits like berries. obviously all subject to any particular food intolerances you may have .
Nutrition advice.
Eat whole foods that do not come in bags or boxes with bar codes. Prioritize protein and don't fear the fats that come with animal foods, avoid fats that come from factories, eat whole fruits and vegetables not juiced ones, avoid sugar, and limit starches (bread , rice, pasta ) "ban the beige" within your overall diet and, most of all learn how to cook and enjoy eating the results with your friends and family!
What is Insulin resistance?
Register here to access Dr Ben Bikman introductory course, it is free, no credit card required.
Alternatively, you can access his you tube channel: https://www.youtube.com/@insuliniq
T2 reversal A snapshot -Ditch the Carbs - sugar and starches
TCR Therapeutic Carbohydrate Restriction
TCR Therapeutic Carbohydrate Restriction
TCR Therapeutic Carbohydrate Restriction
The Society of Metabolic Health Practitioners (The SMHP™) represents all researchers and practitioners working to improve metabolic health around the world through education, training, and support of evidence-based nutritional approaches, including carbohydrate restriction, as a valid therapeutic option or intervention.
The Journal of Metabolic Health, previously the Journal of Insulin Resistance, is now the official publication for the Society of Metabolic Health Practitioners. Through its collaboration with AOSIS, this partnership aims to empower healthcare professionals and researchers with a broader perspective that extends beyond insulin resistance and serve as a new platform to drive impactful change in patient care, research, and innovation, fostering a healthier future for all.
VIRTA - Dr Sarah Hallberg
TCR Therapeutic Carbohydrate Restriction
TCR Therapeutic Carbohydrate Restriction
Preliminary results at 5 years
https://www.linkedin.com/pulse/virta-health-writing-science-diabetes-reversal-remission-/
Diabetes reversal & remission:
33% of patients completing 5 years achieved sub-diabetic blood
sugar levels and no medication, excluding metformin (reversal);
20% of patients completing 5 years achieved diabetes remission, meaning they had sub-diabetic blood sugar levels without any diabetes medications for at least 3 months.
Medication de-prescription: Total diabetes prescriptions were reduced by ~50%; 50% who started on insulin no longer needed it.
Weight loss: Average weight loss of 7.6%, exceeding the 5% benchmark for clinically significant weight loss.
Overall, it therefore appears that the Virta intervention is more than twice as effective as the direct trial.
Dr Unwin - T2 reversal in the NHS
TCR Therapeutic Carbohydrate Restriction
https://pubmed.ncbi.nlm.nih.gov/32276484/
Low-Carbohydrate Diets in the Management of Obesity and Type 2 Diabetes: A Review from Clinicians Using the Approach in Practice
https://pubmed.ncbi.nlm.nih.gov/37559961/
What predicts drug-free type 2 diabetes remission? Insights from an 8-year general practice service evaluation of a lower carbohydrate diet with weight loss.
https://pubmed.ncbi.nlm.nih.gov/34499035/
Evaluation of the Low Carb Program Digital Intervention for the Self-Management of Type 2 Diabetes and Prediabetes in an NHS England General Practice: Single-Arm Prospective Study
UK DIRECT TRIAL - Calorie Restriction
Beware "marketing" of scientific results.
Direct was a ground breaking trial which purported to show that putting T2 into remission was all about weight loss and could be achieved by a very low-calorie diet best achieved by formulated shake meal replacements.
"New findings from a three-year extension of our landmark DIRECT study show that nearly a quarter (23%) of participants who were in remission from type 2 diabetes at two years in the original trial remained in remission at five years."
At two years 35% of participants were in remission.
At five years 23% of the those remained in remission.
Another way of saying this is that, 91% of those who took part in the direct trial intervention arm had failed by the end of year 5!
The Pesky Control Arm Group did better than the intervention over time.
The Pesky Control Arm Group did better than the intervention over time.
In actual number terms the 9% who remained in remission comprised 13 people of the traetment 146 who began.
The next marketing "spin"
"The number of participants in type 2 diabetes remission after five years was more than three times that of the direct control group, who didn’t take part in the original ‘soups and shakes’ weight management programme."
what this means is that 4 people in the control group were still in remission at the end of the five-year study.
What it omits is that 6 people had achieved remisison at the end of year 1 of the control 146 .
These people achieved it without any sort of assistance.
At two years, 5 of those people remained - i.e. the successful control group people had lost only 1 member, 6 down to 5 whilst the intervention group had lost 15 members, 68 down to 53.
At five years 4 of these 5 people still remained - so 80% of those successful at year 2 in the CONTROL ARM remained successful at year 5 whereas the intervention group had lost another 40 members and only 13 had maintained reversal.
In effect this trial documented three things - calorie restricted soups and shakes, no change in lifestyle and change in lifestyle. For those that opted to do the latter they were more successful than the intervention !
This is exactly what the low carb. community has been saying. What is required to reverse T2 diabetes is the recognition that one needs to eat foods that do not put up blood sugars - this is a lifestyle change and not a weight loss intervention.
Type 2 Diabetes can be put into remission quite simply
Low carb diet sheet Dr Unwin
Here is David explaining how it works to the Maltese delegates at the special additional session arranged for Malta after the Swiss Re /BMJ conference 10 October 2023.
Dr Unwin Sugar Infographics English
Dr Unwin Sugar Infographics Maltese
Federal Practitioner January 2024
Low-Carbohydrate and Ketogenic Dietary
Patterns for Type 2 Diabetes Management.
Resources
Freshwell App
The App will guide you to foods you should avoid and ones you can eat cautiously or freely.
Having trouble sticking to it? Going low carb is simple - but it’s not easy.
After years of eating lots of sugar and starches, your body might crave them a lot.
There are many programs available to help you reduce your carb Load.
Cronometer
Try using MyFitnessPal, or Cronometer, to check on what foods have most carbohydrates in them.
Remember, you don't need to go hungry, just follow the outline. Choose items to keep your carbohydrate count low, the lower you go, the quicker you will reduce your Hba1C. But there is no need to starve yourself, just eat nutrient dense foods that don't put your blood sugar up.
Diet Doctor
People often think that eating low carb and keto is expensive. It doesn’t have to be.
Check out the Diet Doctor's money-saving tips and budget-friendly recipes below.
The Noakes Foundation/ Eat Well South Africa
Focusing on nutrition in under resourced communities.
You do not have to be rich to succeed
Type 2 diabetes is a devastating condition, leading to blindness, amputation, heart disease and more. But it can be REVERSED in just weeks.
In Alabama, a program T2 reversal, surprisingly, those in lowest socio-economic groups did best.
saturated fat is not the enemy
Saturated fat is not the problem
Ben Bikman.
"Despite all the fury against saturated fat among anti-meat advocates, the actual clinical evidence suggesting it's a problem is tremendously weak (i.e., absent). The reality is dietary fat has very little influence on #metabolic outcomes, such as #insulinresistance.
I'm always glad to see this fact getting some attention.
Controlled trials: Impact of saturated compared with unsaturated dietary fat on insulin sensitivity, pancreatic β-cell function and glucose tolerance: a systematic review and meta-analysis of randomized: https://pubmed.ncbi.nlm.nih.gov/37500058/
Saturated Fats and Health: A Reassessment and Proposal for Food-Based Recommendations: JACC State-of-the-Art Review
Arnes Astrup.
The recommendation to limit dietary saturated fatty acid (SFA) intake has persisted despite mounting evidence to the contrary. Most recent meta-analyses of randomized trials and observational studies found no beneficial effects of reducing SFA intake on cardiovascular disease (CVD) and total mortality, and instead found protective effects against stroke. Although SFAs increase low-density lipoprotein (LDL) cholesterol, in most individuals, this is not due to increasing levels of small, dense LDL particles, but rather larger LDL particles, which are much less strongly related to CVD risk. It is also apparent that the health effects of foods cannot be predicted by their content in any nutrient group without considering the overall macronutrient distribution. Whole-fat dairy, unprocessed meat, and dark chocolate are SFA-rich foods with a complex matrix that are not associated with increased risk of CVD. The totality of available evidence does not support further limiting the intake of such foods.
A short history of saturated fat: the making and unmaking of a scientific consensus
The global re-evaluation of saturated fats that has occurred over the past decade implies that caps on these facts are not warranted and should no longer be part of national dietary guidelines. Conflicts of interest and longstanding biases stand in the way of updating dietary policy to reflect the current evidence.