Exercise physiologist Drew Harrisberg discusses his journey with type 1 diabetes and how various dietary frameworks like paleo, keto, and plant-based diets have affected his blood sugar and overall well-being. They address myths about the keto diet, the importance of healthy carbohydrates in the diet, and why sugar shouldn't be blamed for type 2 diabetes.
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Quick takeaways
Exercise can significantly lower blood sugar levels in individuals with type 1 diabetes.
Proper insulin management is crucial to avoid short and long-term complications of diabetes.
The ketogenic diet can help manage blood glucose levels but may not improve insulin sensitivity.
Prolonged adherence to a ketogenic diet can lead to insulin resistance and impaired glucose tolerance.
Transitioning to a whole food, plant-based diet can improve insulin sensitivity and stabilize blood sugar levels.
Misconceptions about carbohydrates and fats should be dispelled to make informed dietary choices.
Deep dives
Diagnosis and Shock
After being diagnosed with type 1 diabetes, the speaker felt a sense of shock and confusion. The community and family were also taken aback, as the speaker appeared to be in good health and had to navigate the stigma associated with diabetes. There was a feeling of shame and hiding the condition from others. The speaker also experienced physical and emotional changes, including depression and loss of self-identity.
Empowerment through Exercise
The speaker discovered the power of exercise in managing blood glucose levels. After a workout, the speaker noticed a significant drop in blood sugar levels, even without taking insulin. This revelation led the speaker to uncover the mechanism of non-insulin mediated glucose transport and realize that lifestyle factors have a significant impact on diabetes control. This newfound empowerment helped the speaker redefine their relationship with diabetes and embrace the opportunities for growth and personal development it presented.
Insulin and Management
The speaker was given insulin to manage their blood glucose levels. They opted for multiple daily injections, as opposed to an insulin pump, citing personal reasons. The speaker was prescribed both basal and bolus insulin, with the basal insulin providing a continuous background dose while the bolus insulin was taken at mealtimes to match blood glucose rise and fall. However, the speaker was cautioned about the dangers of insulin overdose and the importance of proper management to avoid short and long-term complications such as seizures, coma, and death.
Short and Long-Term Complications
The speaker was informed about the potential short and long-term complications of diabetes. If blood glucose is not managed properly over an extended period, it can lead to neuropathy, nephropathy, and retinopathy, resulting in nerve damage, kidney failure, and blindness, respectively. These complications reinforced the urgency and importance of proper blood glucose control and highlighted the potential risks associated with prolonged high blood sugar levels.
Keto diet and blood glucose control
The ketogenic diet can be advantageous for managing blood glucose levels and reducing insulin requirements. By limiting carbohydrate intake and increasing fat consumption, individuals on a keto diet can achieve stable blood sugar levels. However, it is important to note that this approach manages the symptoms of diabetes but does not address the underlying insulin resistance. Insulin sensitivity may not necessarily improve on a keto diet.
Consequences of prolonged keto diet
Prolonged adherence to a ketogenic diet can lead to insulin resistance and impaired glucose tolerance. The high fat content of the diet can result in the accumulation of lipids in cells, causing dysfunctional insulin signaling and insulin resistance. This can lead to elevated blood sugar levels, increased insulin requirements, and potential complications such as fatty liver disease. It is important to consider the long-term effects and overall health implications of a keto diet.
Benefits of transitioning to a plant-based diet
Transitioning to a whole food, plant-based diet can have positive effects on insulin sensitivity and blood glucose control. Reintroducing carbohydrates gradually can improve insulin sensitivity, reducing insulin requirements and stabilizing blood sugar levels. Evidence shows that a low-fat, plant-based approach can address the underlying causes of insulin resistance. Studies have demonstrated improvements in cholesterol levels, liver function, and cardiovascular health on this type of diet.
Misconceptions about carbohydrates and fats
It is important to dispel misconceptions about carbohydrates and fats. Carbohydrates are not inherently bad for blood sugar and do not cause diabetes or insulin resistance. The body converts only a small percentage of carbohydrates into fat through a process called de novo lipogenesis. Healthy fats from whole plant-based sources are beneficial for the body, providing important nutrients and supporting overall health. It is about finding a balance and choosing the right types of fats and carbohydrates.
Insulin's Role in Fat Storage: Misconceptions Debunked
Contrary to common belief, the hormone insulin is not primarily responsible for storing fat. Its main role is to regulate glucose metabolism and maintain blood sugar levels. While insulin does have lipogenic properties, meaning it can contribute to fat storage, this only occurs in certain contexts. In normal physiological ranges, insulin does not automatically trigger fat storage. Factors such as overall caloric intake, macronutrient composition, and insulin sensitivity play significant roles in whether or not sugars are converted into fat. Real-life examples of individuals consuming high carbohydrate diets, such as those eating 700 to 1000 grams of carbohydrates daily, demonstrate that insulin alone does not lead to fat accumulation.
The Ketogenic Diet: Fat Burning but with Potential Risks
The ketogenic diet, which promotes burning fat as the primary fuel source, can indeed result in weight loss and fat burning. However, it can also lead to a loss of metabolic flexibility and the potential for fat storage if caloric intake exceeds energy expenditure. While the ketogenic diet may initially shift the body into ketosis and prioritize fat burning, it is still possible to store fat if overall caloric intake surpasses expenditure. Moreover, reintroducing carbohydrates while still consuming high levels of fats may lead to insulin resistance and glucose tolerance issues. Long-term impacts of the ketogenic diet are yet to be studied extensively.
Transitioning to a Whole Food Plant-Based Diet for Improved Insulin Sensitivity
Transitioning from a high-fat diet to a whole food plant-based diet can significantly improve insulin sensitivity. By reducing fat intake and increasing consumption of plant-based foods, insulin sensitivity can be restored, leading to better glucose control and overall health outcomes. The transition may require an adjustment period, as the body adapts to increased carbohydrate intake. It is crucial to pay attention to the overall macronutrient balance and consider individual calorie needs. Embracing a whole food plant-based diet not only promotes insulin sensitivity but also offers multiple health, ethical, and sustainability benefits.
In Episode #62, I sat down with exercise physiologist, and lover of all things health and wellness, Drew Harrisberg. We discussed Drew’s journey with type 1 diabetes and how various dietary frameworks – paleo, keto, and low-fat, plant-based diets – have affected his blood sugar, insulin requirements, and overall well-being.
Among many other things, we discussed why sugar shouldn’t be blamed for type 2 diabetes, myths and misconceptions about the keto diet, and the importance of keeping healthy carbohydrates like unrefined grains and legumes in the diet. This episode is for absolutely everyone, not just folks with diabetes. Drew is a wealth of knowledge and, through his regular blood-glucose monitoring, has so much objective insight into how food affects our bodies at the cellular level each and every day. Above all, he’s a super honest and articulate fella who just wants to help people realise true health.
For more insights and reflections, visit The Proof website for the full show notes.
Enjoy, friends.
Simon
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