Eat Plant-Based Fats with Carbs to Balance Blood Sugar

Eat Plant-Based Fats with Carbs to Balance Blood Sugar

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Plant-Based Fats

plant based fats

When you eat a meal made up of mostly carbohydrates, you are putting yourself at risk for dangerous blood sugar spikes after the meal. Today, I’ll let you in on a little-known secret about plant-based fats!

When blood sugar spikes after carb-heavy meals, insulin repeatedly rises, and the result is a diabetes-provoking and cancer-causing state called hyperinsulinemia, and insulin resistance. (1)

Insulin is a growth hormone that stimulates the storage of sugar into the fat cells while blocking the body’s fat-burning ability. This is considered a primary cause of the global obesity epidemic. (1)

One of the ways to blunt the blood sugar-spiking effect from a carb-heavy meal is to eat it with a plant-based fat such as nuts.

Eating a slice of bread with nut butter would have a much lower glucose spike than when having the bread alone by itself. (2,3)

Nuts have also been shown to lower cholesterol levels while supporting healthy blood sugar levels, decreased appetite, and greater longevity. (4,5)

Studies have shown that eating a high-carb meal with an animal protein source, such as a chicken sandwich, makes blood sugar levels spike and surge.

Adding almond or even an avocado to your sandwich can blunt the blood sugar spike effect. (7,8) These blood sugar-protective benefits were only seen with plant-based fats, such as nuts and avocados.

Animal proteins and animal fats caused a higher blood sugar spike. (7,8)

In general, diets high in animal protein have been linked to a greater risk of diabetes and insulin resistance, while plant-based diets have been shown to have a protective effect. (6) Here is what I suggest:

1. Stop eating processed meats, as they are known carcinogens.
2. Start to reduce the amount of red meat and then poultry you eat.
3. Make half of your plate full of green vegetables.
4. Start replacing your meat with beans, and plant-based fats like nuts and seeds
5. Initially, aim to reduce your animal protein consumption by 50%, with your final goal to be consuming only 10% of your diet as animal protein.

In a 24 week study, 63 type 2 diabetic adults were fed raw almonds as 20% of their diet. At the end of the study, they saw a significant decrease in waist circumference, cholesterol, LDL cholesterol, triglycerides, HB A1C (glycated hemoglobin), improved heart function, and decreased CRP (inflammation marker). (9)

In another study, more than 7000 healthy adults who did not have cardiovascular disease but were elderly and had high cardiovascular risk were divided up into three dietary groups. They were followed for 4.8 years.

Group 1: Mediterranean Diet and given a free unlimited supply of mixed nuts
Group 2: Mediterranean Diet and given a free unlimited supply of olive oil
Group 3: Control group told to reduce fat in their diet

At the end of the study with elderly adults with high cardiovascular risk, the groups that consumed the extra olive oil and nuts had a significant decrease in cardiovascular events than the group who were told to just eat a lower-fat diet.

Learn more about eating seasonally and get my free monthly seasonal eating guides.

3-season diet challenge



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Dr. John

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