There is no quick fix for blood sugar and metabolic issues, but even minor adjustments can yield positive results.
Acknowledging that no single approach works for everyone, a nutritionist strongly advocates for the ketogenic diet, noting that it has consistently helped her clients.
Dr Kaity Castillo spoke about the diet in a recent episode of Dr Brian Mowl's diabetes-focused podcast, bringing years of experience in type 2 diabetes reversal.
While some cases call for an insulin prescription, Dr Castillo's approach centres on whole foods rather than processed alternatives, portion control and adequate protein intake.
There is no global consensus on the best diet for people with type 2 diabetes
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“We always hear that there’s a dirty keto and a clean keto, right? I absolutely do not recommend keto products, bars and shakes, and foods,” she shared.
“I want them eating chicken, turkey and good cuts of meat, fish, olive oil, avocado, nuts and seeds. I try to make it a whole foods keto diet. I don’t have any restrictions on red meat, but I know there are opinions on that.”
When asked whether she considers the keto diet a strong starting point in diabetes reversal, Dr Castillo said she does, provided that compliance isn't an issue.
“I think it reduces insulin quickly, I think it reduces blood sugar quickly, and decreases inflammation in a lot of people, especially in their gut,” she explained.
“If they tolerate it and they’re doing well, don’t have any cholesterol issues or background, and their doctor is okay with it, then yes.
“In my experience of the last seven years, it’s what’s worked every time somebody fully commits to it.”
But Dr Castillo believes the success of long-term remission in type 2 diabetes hinges on certain behaviours that she's noticed in her clients.
“They know it’s a long game, it’s not a sprint,” she said. “Many people have reversed diabetes and become diabetic again because they don’t have an exit strategy. They know it’s not a quick fix but something they have to do for the rest of their life.
“Anyone can do a restrictive diet for 30 days, 60 days, 90 days, but what is your plan going forward? They have to have some kind of strength training regimen, exercise. We have to formulate a plan.”
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The nutritionist recommends good cuts of meat to her clients
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While the nutritionist’s recommendation has scientific backing, there is a lack of evidence supporting its long-term benefits and suitability for all diabetics.
This is why experts caution against long-term adherence and generally emphasise the need for individual assessment and potential medication adjustments.
The Mediterranean diet has also shown promise in diabetes management and is deemed easier to adhere to, emphasising vegetables, legumes, fruits, whole grains, olive oil, and fish.
Both diets have received high marks in controlling blood glucose, but the ketogenic diet contains fewer key nutrients and fibre, making it more difficult for participants to follow in the long run, according to findings published in the American Journal of Clinical Nutrition.
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