The Top Worst Dietary Advice

Here is a great article about some of the worst dietary advice ever HERE

Among these five pieces of bad advice is another piece of dietary advice that I have to “unteach” in almost every one of my patients with diabetes and that is “eat 6 small meals a day” or “eat every 2 hours.” UGH!!!! This is the worst advice ever! Here is WHY the advice was given to those with diabetes…

When the nutrition industry starting telling those with diabetes to eat less fat and tons of carbs, they were crashing all of the time. Carbs produce rapid fluctuations in blood glucose, ESPECIALLY in the absence of adequate fat and protein.  Carbs don’t provide long term satiation. Therefore, people with diabetes were told to eat frequently to “keep their blood sugar up.” We don’t want our “blood sugar UP”, we want it normal and stable.


When we eat, blood glucose and insulin levels raise.  This triggers our body to stop burning stored fat and start addressing the incoming load.  At mealtimes, our bodies burn what they need for fuel at the time, and store the rest of the energy for future use.   In between meals, our blood glucose and insulin levels are SUPPOSED to return to normal, allowing us to burn stored energy. If we eat frequently, or snack often, we NEVER normalize blood glucose and insulin levels, and we NEVER burn stored fat, hence higher glucose/insulin levels, hence more insulin resistance, hence weight gain, hence worsening diabetes.


Having plenty of blood-sugar-stabilizing-healthy-fat and adequate protein in the diet allows us to eat less often, allows blood glucose and insulin levels to return to normal and burn stored fat in between meals, hence lower glucose/insulin levels, hence lowering insulin resistance, hence weight loss, hence diabetes (type 2) reversal is possible. (This benefits people with type 1 also.)


The ideal eating pattern is one that keeps blood glucose and insulin levels normal and stable, and then has adequate periods between meals to allow for burning of stored energy.  This means slow acting carbohydrates (such as non-starchy vegetables) with adequate protein and healthy fats at mealtimes, preferably no less than 4-5 hours apart, 2 or 3 times a day without snacking.  If you find a snack absolutely necessary, reach for a boiled egg, some raw veggies, a handful of nuts and/or olives, or a few chunks of cheese.  Focus on food that will not significantly raise blood glucose between meals.

Wishing you great health and blood glucose control 😉