- A new study proves that low carb diets are superior to low fat diets in managing type 2 diabetes.
- The study compared two groups: one following a low fat, high carb, the other a low carb, healthy fat diet.
- Compared to participants on the low fat diet, the low carb group showed greater improvements in blood glucose, body fat and waistline reduction, losing an average of 3.6 kilograms more than the low fat group.
- This study joins a growing body of evidence supporting a low carb approach to managing type 2 diabetes.
We’ve been told for decades that fat is bad for us and to follow a low fat diet. But are low fat foods better for us? Not, according to the evidence in over thirty high-quality scientific studies on the subject.
Many recent studies show clear evidence that the quality of calories is more important than quantity. Simply put, including MORE fat in your diet can better influence diabetes prevention and management than avoiding fat.
Where is the evidence for low carb vs low fat?
A recent gold-standard study from Denmark found promising results for using a low carb diet to manage type 2 diabetes.
In the six-month trial, 165 people with type 2 diabetes were randomly assigned to either a low carb healthy fat (LCHF or “low carb”) diet or a high carb low fat (HCLF or “low fat”) diet for six months.
At the end of the six months:
- Both groups lost weight; however, the low carb group lost an average of 3.6 kilograms more than their low fat counterparts.
- The low carb group lost more body fat and reduced their waist circumference.
- The low carb group reduced HbA1c (blood sugar levels) by 0.59 per cent more than the low fat diet.
When it comes to type 2 diabetes, the evidence shows low carb diets are more effective at improving blood sugar control, reducing insulin resistance and helping with weight loss. Limiting carbohydrates also means you can better manage blood sugar levels by avoiding foods that cause blood glucose to spike.
On the other hand, low fat diets, which often focus on reducing calories, can be effective for weight loss but do not have the same impact on insulin or blood sugar control. Low calorie diets are also notoriously difficult to sustain.
The findings of this latest study supports more than thirty randomised control trials) that show low carb approach is more effective in managing type 2 diabetes than a low fat diet.
Why reversing type 2 diabetes starts with ignoring the dietary guidelines
The Australian dietary guidelines (which promote a low fat, high carb approach) are meant to apply to “all healthy Australians”, but Dr James Muecke, Australian of the Year 2020, ophthalmologist and Defeat Diabetes Medical Advisory Panelist, believes one crucial factor is missing:
“With over two-thirds of Australian adults and one-quarter of our kids overweight or obese, the majority of Australians are not metabolically healthy,” says Dr Muecke. Therefore, “the dietary guidelines are not relevant for most Australians.”
The low fat approach has been driving people away from real, whole, nutrient-dense foods – and it’s a big problem. With a whopping 3.8 million Australians living with pre-diabetes and type 2 diabetes, it’s time to ditch the outdated advice and adopt an approach to eating that consists of low carb, real food philosophy.
When you have type 2 diabetes, the evidence is clear; there is no need to eat a low fat diet. Doing so could compromise your health.
While diet culture might have led you to believe that eating less fat is good for your health, the issue is when fat is removed from food products; it’s generally replaced with something else. And that ‘something else’ is more than likely sugar, seed oils or modified starch, which can trigger insulin resistance, inflammation and obesity.
Strong evidence suggests that low fat diets often promote empty calories, which can lead to weight gain and hunger. Not to mention it’s challenging to stick to a low fat diet when you’re constantly hungry.
If you want to improve your blood sugar control and experience weight loss (that stays off), and never feel hungry again, why not ditch your fear of fat and try a low carb approach instead?
ReferencesCamilla Dalby Hansen, Eva-Marie Gram-Kampmann, Johanne Kragh Hansen, et al. Effect of Calorie-Unrestricted Low-Carbohydrate, High-Fat Diet Versus High-Carbohydrate, Low-Fat Diet on Type 2 Diabetes and Nonalcoholic Fatty Liver Disease: A Randomized Controlled Trial. Ann Intern Med. [Epub 13 December 2022]. doi:10.7326/M22-1787