A low-carb diet is one of the keys to reversing type 2 diabetes, according to Dr. Sarah Hallberg, Medical Director of the Medically Supervised Weight Loss Program at IU Health Arnett (USA). She is board-certified in both obesity medicine and internal medicine and holds a Master’s degree in Exercise Physiology.
In her TEDx Talk, “Reversing Type 2 Diabetes,” which has garnered nearly 12 million views, Dr. Sarah Hallberg shared remarkable insights and perspectives on this condition.
Here is a summary of the talk:
Many obese patients have endured a lot before coming to see me: shame, guilt, blame, and even outright discrimination. Many people, including those in the medical field, believe that these individuals are responsible for their condition. They think that if patients had better self-control, they wouldn’t be overweight, and that they lack the motivation to change. But let me tell you, this is simply not true.
Obesity is not a personal failing; it’s a disease.
Obesity isn’t about a lack of willpower or morality; it’s an endocrine disease. There are many hormones involved, and one of the most important is insulin. Most people who are obese are insulin-resistant, which leads to a cascade of health problems.
What is insulin resistance?
Insulin resistance is a pre-diabetic state. Insulin’s job is to transport glucose (blood sugar) into cells so they can use it for energy. But when the body becomes resistant to insulin, it struggles to transport sugar into cells. This keeps blood sugar from “wandering around” in the bloodstream after meals – otherwise, we would face a diabetic crisis after every meal!
To compensate for this resistance, the body produces more insulin. Over time – sometimes for years—these high insulin levels help maintain normal blood sugar levels. But eventually, the body cannot keep up, and blood sugar starts to rise – this is when diabetes develops.
Insulin resistance affects far more people than we realize.
Nearly 50% of adults in the U.S. have diabetes or prediabetes – roughly 120 million people. But this doesn’t capture the full picture. Before being diagnosed with prediabetes, many people have had high insulin levels for years or even decades. Additionally, 16-25% of adults with normal body weight are also insulin-resistant.
The problem with insulin resistance: It not only increases the risk of type 2 diabetes but also makes us feel constantly hungry and more prone to storing fat. Insulin is a fat-storage hormone, and when its levels are high, the body prioritizes storing energy as fat rather than burning it.
The solution: Lower carbohydrate (carb) intake
We know that everything we eat falls into one of three macronutrient groups: carbs, protein, or fat. Each of these affects blood sugar and insulin differently.
- Carbs: Rapidly increase blood sugar and insulin.
- Protein: Causes a smaller increase.
- Fat: Has little to no effect on blood sugar or insulin.
This raises a critical question: Why do we still recommend a high-carb diet to diabetics? Current guidelines for diabetes often recommend consuming 40-65g of carbs per meal—but this is precisely what causes the problem.
The reality: We don’t need carbs.
Our daily carb requirement is 0 grams. The body can produce glucose on its own through a process called gluconeogenesis. Consuming too many carbs isn’t just unnecessary—it’s harmful to our health.
Benefits of a low-carb diet
When reducing carb intake:
- Blood sugar decreases.
- Insulin levels drop.
- Hunger diminishes.
- The risk of cardiovascular disease is reduced.
In a national study, insulin resistance was identified as the largest risk factor for coronary artery disease, accounting for 42% of heart attack cases.
At my clinic, we frequently help patients reduce or even eliminate diabetes medications, including insulin. One of my patients, who had been taking nearly 300 units of insulin daily for almost 20 years, was able to completely stop insulin within four months of adopting a low-carb diet.
Eating guidelines for controlling insulin
- Avoid “light,” low-fat, or fat-free foods, as they are often high in carbs and chemicals.
- Eat real, whole foods. Avoid processed and packaged foods.
- Eat when hungry; stop when full.
- Avoid GPS: Grains, Potatoes, and Sugar.
A low-carb diet isn’t just for people with diabetes or obesity. Even those who aren’t insulin-resistant can benefit from reducing carb intake. The most important thing to understand is this: Carbs are non-essential, and we can thrive without them.
Watch the full video HERE.
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