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Mastering Diabetes: The Revolutionary Method to Reverse Insulin Resistance Permanently in Type 1, Type 1.5, Type 2, Prediabetes, and Gestational Diabetes
A groundbreaking method to master all types of diabetes by reversing insulin resistance.
Current medical wisdom advises that anyone suffering from diabetes or prediabetes should eat a low-carbohydrate, high-fat diet. But in this revolutionary book, Cyrus Khambatta, PhD, and Robby Barbaro, MPH, rely on a century of research to show that advice is misguided. While it may improve short-term blood glucose control, such a diet also increases the long-term risk for chronic diseases like cancer, high blood pressure, high cholesterol, chronic kidney disease, and fatty liver disease.
The revolutionary solution is to eat a low-fat plant-based whole-food diet, the most powerful way to reverse insulin resistance in all types of diabetes: type 1, type 1.5, type 2, prediabetes, and gestational diabetes.
As the creators of the extraordinary and effective Mastering Diabetes Method, Khambatta and Barbaro lay out a step-by-step plan proven to reverse insulin resistance--the root cause of blood glucose variability--while improving overall health and maximizing life expectancy. Armed with more than 800 scientific references and drawing on more than 36 years of personal experience living with type 1 diabetes themselves, the authors show how to eat large quantities of carbohydrate-rich whole foods like bananas, potatoes, and quinoa while decreasing blood glucose, oral medication, and insulin requirements. They also provide life-changing advice on intermittent fasting and daily exercise and offer tips on eating in tricky situations, such as restaurant meals and family dinners. Perhaps best of all: On the Mastering Diabetes Method, you will never go hungry.
With more than 30 delicious, filling, and nutrient-dense recipes and backed by cutting-edge nutritional science, Mastering Diabetes will help you maximize your insulin sensitivity, attain your ideal body weight, improve your digestive health, gain energy, live an active life, and feel the best you've felt in years.
Current medical wisdom advises that anyone suffering from diabetes or prediabetes should eat a low-carbohydrate, high-fat diet. But in this revolutionary book, Cyrus Khambatta, PhD, and Robby Barbaro, MPH, rely on a century of research to show that advice is misguided. While it may improve short-term blood glucose control, such a diet also increases the long-term risk for chronic diseases like cancer, high blood pressure, high cholesterol, chronic kidney disease, and fatty liver disease.
The revolutionary solution is to eat a low-fat plant-based whole-food diet, the most powerful way to reverse insulin resistance in all types of diabetes: type 1, type 1.5, type 2, prediabetes, and gestational diabetes.
As the creators of the extraordinary and effective Mastering Diabetes Method, Khambatta and Barbaro lay out a step-by-step plan proven to reverse insulin resistance--the root cause of blood glucose variability--while improving overall health and maximizing life expectancy. Armed with more than 800 scientific references and drawing on more than 36 years of personal experience living with type 1 diabetes themselves, the authors show how to eat large quantities of carbohydrate-rich whole foods like bananas, potatoes, and quinoa while decreasing blood glucose, oral medication, and insulin requirements. They also provide life-changing advice on intermittent fasting and daily exercise and offer tips on eating in tricky situations, such as restaurant meals and family dinners. Perhaps best of all: On the Mastering Diabetes Method, you will never go hungry.
With more than 30 delicious, filling, and nutrient-dense recipes and backed by cutting-edge nutritional science, Mastering Diabetes will help you maximize your insulin sensitivity, attain your ideal body weight, improve your digestive health, gain energy, live an active life, and feel the best you've felt in years.
400 pages, Kindle Edition
Published February 18, 2020
1241 people are currently reading
1160 people want to read
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May 10, 2020
I have metabolic syndrome. To have metabolic syndrome, you must have at least three of the following: high blood pressure, high cholesterol, his triglycerides, high blood sugar, and excess body fat around the waist. It is kind of pre-pre-diabetes. So, it is something I do not want.
I picked up Cyrus Khambatta and Robby Barbaro’s book, Mastering Diabetes: The Revolutionary Method to Reverse Insulin Resistance Permanently in Type 1, Type 1.5, Type 2, Prediabetes, and Gestational Diabetes. With a forward by Neal Barnard – who has written a book on reversing diabetes.
The first five chapters introduce the authors – who are both diabetics, and they explain what insulin resistance is and what it is in relation to the intwined diseases. They conclude that animal produces are a major detrimental health factor in insulin resistance.
Each chapter has shaded boxes with further explanations, charts and diagrams to help with understanding, anecdotal stories, and a bullet-point “take-home messages” page with the link to what amount to thousands of scientific papers referenced to back up their argument.
Beginning in chapter eight, they introduce their “Mastering Diabetes Method,” and they introduce the concepts of green light, yellow light, and red light foods – designating how much is allowed. The encourage the reader to write down specific goals and to plan out weekly menus.
In the nineth chapter, they write about the need to be monitored by a doctor and the tests that are most important to see how you are progressing. The also explain how to use a “decision tree” in making healthful decisions.
Chapter ten begins with a questionnaire about your weight and eating habits, which determines which of two breakfast types you should begin with. If you score low on the scale, they start you off with a fruit bowl for breakfast. If you score in the top 75% of their questionnaire, they start you with a high fiber breakfast for two to four weeks and then switch you to the fruit bowl.
Lunches are vegetables, grains, and beans. They discuss calorie density and how that works – and they illustrate several comparisons of this food versus this food for calorie density. And they explain batch prepping.
Dinners are salads with vegetables.
Chapter thirteen looks at the benefits of intermittent fasting and offers several patterns, with 16:8 being the most frequently adapted. (16 hours a day fasting.)
Fourteen looks at the benefits of exercising.
Chapter fifteen has suggested meal plans and sample recipes.
Appendix A explains C-Peptide testing.
Appendix B lists the green, yellow, and red foods.
Appendix C looks at the use of decision tree.
The book ends with a lengthy index.
This is an excellent book for anyone looking to reduce their insulin resistance and/or reverse any of these diseases. It is science-based – with thousands of papers referenced. It is clear – with explanation, charts, illustrations, summaries, and anecdotes. It is an extensive, useful, and helpful guide.
Their meal plan reminds me of the first book I ever read on what is now called Whole-Food, Plant-Based diet – that being the Diamond’s, Fit for Life. Their reliance on scientific papers reminds me of Dr. Gregor’s work.
I am continuing to tweak my diet and lifestyle with sarcoidosis and prednisone, and this book with be a help in getting healthier.
Nearly 100% of Americans are overweight. Two-thirds of Americans are obese. Get this book. Care for your body and your life.
[This review appears on my blog, my YouTube channel, Amazon.com, and Goodreads.com.]
I picked up Cyrus Khambatta and Robby Barbaro’s book, Mastering Diabetes: The Revolutionary Method to Reverse Insulin Resistance Permanently in Type 1, Type 1.5, Type 2, Prediabetes, and Gestational Diabetes. With a forward by Neal Barnard – who has written a book on reversing diabetes.
The first five chapters introduce the authors – who are both diabetics, and they explain what insulin resistance is and what it is in relation to the intwined diseases. They conclude that animal produces are a major detrimental health factor in insulin resistance.
Each chapter has shaded boxes with further explanations, charts and diagrams to help with understanding, anecdotal stories, and a bullet-point “take-home messages” page with the link to what amount to thousands of scientific papers referenced to back up their argument.
Beginning in chapter eight, they introduce their “Mastering Diabetes Method,” and they introduce the concepts of green light, yellow light, and red light foods – designating how much is allowed. The encourage the reader to write down specific goals and to plan out weekly menus.
In the nineth chapter, they write about the need to be monitored by a doctor and the tests that are most important to see how you are progressing. The also explain how to use a “decision tree” in making healthful decisions.
Chapter ten begins with a questionnaire about your weight and eating habits, which determines which of two breakfast types you should begin with. If you score low on the scale, they start you off with a fruit bowl for breakfast. If you score in the top 75% of their questionnaire, they start you with a high fiber breakfast for two to four weeks and then switch you to the fruit bowl.
Lunches are vegetables, grains, and beans. They discuss calorie density and how that works – and they illustrate several comparisons of this food versus this food for calorie density. And they explain batch prepping.
Dinners are salads with vegetables.
Chapter thirteen looks at the benefits of intermittent fasting and offers several patterns, with 16:8 being the most frequently adapted. (16 hours a day fasting.)
Fourteen looks at the benefits of exercising.
Chapter fifteen has suggested meal plans and sample recipes.
Appendix A explains C-Peptide testing.
Appendix B lists the green, yellow, and red foods.
Appendix C looks at the use of decision tree.
The book ends with a lengthy index.
This is an excellent book for anyone looking to reduce their insulin resistance and/or reverse any of these diseases. It is science-based – with thousands of papers referenced. It is clear – with explanation, charts, illustrations, summaries, and anecdotes. It is an extensive, useful, and helpful guide.
Their meal plan reminds me of the first book I ever read on what is now called Whole-Food, Plant-Based diet – that being the Diamond’s, Fit for Life. Their reliance on scientific papers reminds me of Dr. Gregor’s work.
I am continuing to tweak my diet and lifestyle with sarcoidosis and prednisone, and this book with be a help in getting healthier.
Nearly 100% of Americans are overweight. Two-thirds of Americans are obese. Get this book. Care for your body and your life.
[This review appears on my blog, my YouTube channel, Amazon.com, and Goodreads.com.]
May 2, 2020
I'm diabetic and have read countless books that have added to my confusion and given me no real insight to how I can live a better life. Mastering Diabetes was full of interesting insights and was set out in a way that was easy to understand. Looking forward to trying more of the wonderful recipes.
February 24, 2020
Probably the best book of nutrition and health I have ever read. Excellent distillation of research and benefits from dietary sources to maximize your wellbeing.
January 14, 2022
Don’t get me wrong, there is some good information here that I will take away to apply to my life - Maine eat more fruits and vegetables and less saturated fat, move your body more, etc. I was definitely turned off this book by the fact that it seemed like a sales pitch throughout. I wanted to learn how best to fuel my body based on science, not to hear a sales pitch for your coaching program. I definitely almost gave up on this book when I got to the end of chapter three and hadn’t gotten to much scientific evidence yet. Read this book with a grain of salt, since it is a sales pitch for their coaching program and “method,” but there are some good basic lifestyle changes to take away that will likely be helpful.
February 5, 2022
“LETS START by defining the primary cause of inulin resistance as follows : Insulin resistance is caused by the accumulation if excess fat in tissues that are not designed to store large quantities of fat .
In 1963 Biochemist Phillip Randal and his associates demonstrated that dietary fatty acids readily gain access into cells where they accumulate and block insulin from working…. 50 years later THIS IS CONSIDERED THE MOST PROFOUND OBESERVATION IN CARBOHYDRATE BIOLOGY . Its now called “the Randal Cycle” …Phillip Randall told the scientific world that eating excessive fatty acids acids sets the stage for insulin rejection in your liver and muscle “
Fat in your food keeps food in your stomach a longer time .(p 51) causing a traffic jam in you stomach Carbs and protein are held back and blood fat levels (Chylomicron remnants &triglycerides) rise faster than blood protein or glucose levels . These Chylomicron remnants &triglycerides rush to your liver and muscles first. In the liver triglycerides are transformed into lipoproteins and sent back into the blood
P 52 With the help of emzymes on the cells surfaces cells are able to absorb fatty acids and cholesterol from these lipoproteins without requiring an escort like insulin BECAUSE OF THIS CELLS HAVE NO CHOICE BUT TO TAKE IN FATTY ACIDS WHEN THEY APPEAR IN YOUR BLOOD IN LARGE NUMBERS. If they are not burned they are stored in a pool of fatty acids inside the cell known as a lipid droplet . Cells don’t have a sophisticated mechanism to block large amounts of fat from entering. So the more fat you put into your blood via diet the more fat you force into your cells and it is that fat that plugs the cells insulin receptors causing insulin resistance .
Since when you eat a high fat meal the fat makes it into your blood and becomes available to your liber and muscles cells BEFORE the glucose they downregulate (deactivate) the glucose metabolizing enzymes and upregulate ( activate ) the fat metabolizing enzymes so when your liver and muscles begin metabolizing fat they block out glucose from entering the cellular machinery (page 56)
https www youtube com/watch?v=g67X8SeAnr0&t=26s talks about Enzyme Regulation Basics
How do these cells block glucose from entering ? Its quite simple -they deactivate the insulin receptors located on the cells surface .Within hours of a high fat meal insulin receptors become less numerous and less functional .These dysfunctional insulin receptors keep glucose out of your cells leaving it trapped in your blood for long periods of time. When FIRST absorb fat from you blood following a fat-rich meal they respond by rejecting insulin to block glucose from entering because they have already accepted fatty acids are their primary energy source (p 57) . ( Sorry Dr Fung -Looks like you missed that little detail)
Therefore the MASTERING DIABETES diet says Maximum Fat Intake
(in grams per day)should be
chapter 14)
15grams of fat* per day if you never get any aerobic physical exercise
20grams of fat* per day 15-30 minutes of aerobic activity per day
25grams of fat*per day 30-60 minutes of physical activity per day
30 grams of fat* if you average 60+ minutes of physical activity per day
*Preferably plant based fat (animal fat is high in arachidonic acid which is highly inflammatory leading to many chronic ailments )
Its actually NOT eating a high carb diet that causes insulin resistance ( AKA type 2 diabetes) but eating saturated fats.
Fruits (e.g., bananas, mangoes, oranges) • Starchy vegetables(e.g., potatoes, butternut squash, corn)
• Legumes (e.g., beans, lentils, peas)
• Intact whole grains (e.g., brown rice, quinoa, farro)
• Non-starchy vegetables (e.g., tomatoes, cucumbers, broccoli)
• Leafy greens (e.g., lettuce, arugula, spinach)
• Herbs and spices (fresh or dried)
• Mushrooms (e.g.,shiitake, cremini, portobello)
Do NOT cause cells to become insulin resistant it is only AFTER becoming IR that you have to limit these and it si by GRADUALLY increasing while cutting out excess aft these that you become insulin sensitive again.
Fung’s low-carbohydrate high saturated fat diet is very effective at improving your blood glucose control in the short term, but in the long term it leads to more insulin resistance, which in turn increases your risk for long-term diabetes , other diseases and premature death. Meat even has toxins in it that destroy beta cells ( see chapter 5)
MASTERING DIABETES is endorsed by many revered doctors . The forward and cover of the book include endorsements by
Neil Barnard MD FACC (FACC =Fellow, American College of Cardiology) ,
Micheal Greger MD FACC
Joel Fuhrman MD ( author of EAT TO LIVE ands ENDING DIABETES
Alona Puide MD (author of The forks over knives plan “
Matthew Lederman MD
Caldwell Esselstyn MD (author of “prevent and reverse heart disease)
Other Prominent Doctors who endorse “MASTERRING DIABETES” include
Joel Kahn, MD, FACC Author of The Plant Based Solution
Ayesha Sherzai, MD and Dean Sherzai, MD, PhD
Authors of “The Alzheimer's Solution: A Breakthrough Program to Prevent and Reverse the Symptoms of Cognitive Decline at Every Age”/Directors of the Alzheimer’s Prevention Program, Loma Linda University
I believe DR Fung’s forward is written by Nina Teicholz (a journalist with no scientific background) and his diet is not endorsed by any doctors who have are published peer reviewed journals . Dr Fung shares many clinical vignettes from his Intensive Dietary Management Program in Canadabut where are the other doctors who endorse his work ? Every thing in his book is “according to Dr Fung’s working theory of diabetes causation.”
DR FUNG says that the following is what causes diabetes and prediabetes. First, remember that dietary carbohydrates cause a release of insulin from the pancreas, in order to dispose of the carbohydrate as an immediate source of energy or for storage in the liver and skeletal muscles as glycogen. If the carb is not needed for immediate energy and if the glycogen tanks in liver and muscle are full, the glucose is converted to fat. That fat is ideally stored in specialized fat cells (adipocytes), but can also be stored in the liver and pancreas (called visceral fat). Excessive fat in the liver and pancreas eventually impairs function of those organs. To prevent this overload, cells have to become resistant to insulin’s effects.”
MASTERING DIABETES PROVES THAT it is NOT merely the liver and panceas becoming impaired by fat but a build up of saturated fatty acids WITHIN every cell in the body that blocks the inulin receptors from within .They PROVE that once the intracellular saturated fatty acid levels within the cell drop that the dieter can again eat and metabolize high carb foods in abundance without the need for supplemental insulin .How do they prove it ?
First of all they cite populations who eat high carb low saturated fat (vegan) deits dont get type 2 diabetes in the first place.
Second by citing thousands of cases where a low fat high carb vegan diet has restored insulin sensitivity on cells without harming the patients.
The authors say “Our extensively-researched method teaches you how to reverse insulin resistance and maximize longevity using almost 100 years of evidence-based research”
NOTE : they say that eating a high fat animal based diet is only one factor( though the primary one) but other factors are:
1) the nutritional density of the food you eat
2) you level of stress
3) you level of exercise -how much you move around all day
In 1963 Biochemist Phillip Randal and his associates demonstrated that dietary fatty acids readily gain access into cells where they accumulate and block insulin from working…. 50 years later THIS IS CONSIDERED THE MOST PROFOUND OBESERVATION IN CARBOHYDRATE BIOLOGY . Its now called “the Randal Cycle” …Phillip Randall told the scientific world that eating excessive fatty acids acids sets the stage for insulin rejection in your liver and muscle “
Fat in your food keeps food in your stomach a longer time .(p 51) causing a traffic jam in you stomach Carbs and protein are held back and blood fat levels (Chylomicron remnants &triglycerides) rise faster than blood protein or glucose levels . These Chylomicron remnants &triglycerides rush to your liver and muscles first. In the liver triglycerides are transformed into lipoproteins and sent back into the blood
P 52 With the help of emzymes on the cells surfaces cells are able to absorb fatty acids and cholesterol from these lipoproteins without requiring an escort like insulin BECAUSE OF THIS CELLS HAVE NO CHOICE BUT TO TAKE IN FATTY ACIDS WHEN THEY APPEAR IN YOUR BLOOD IN LARGE NUMBERS. If they are not burned they are stored in a pool of fatty acids inside the cell known as a lipid droplet . Cells don’t have a sophisticated mechanism to block large amounts of fat from entering. So the more fat you put into your blood via diet the more fat you force into your cells and it is that fat that plugs the cells insulin receptors causing insulin resistance .
Since when you eat a high fat meal the fat makes it into your blood and becomes available to your liber and muscles cells BEFORE the glucose they downregulate (deactivate) the glucose metabolizing enzymes and upregulate ( activate ) the fat metabolizing enzymes so when your liver and muscles begin metabolizing fat they block out glucose from entering the cellular machinery (page 56)
https www youtube com/watch?v=g67X8SeAnr0&t=26s talks about Enzyme Regulation Basics
How do these cells block glucose from entering ? Its quite simple -they deactivate the insulin receptors located on the cells surface .Within hours of a high fat meal insulin receptors become less numerous and less functional .These dysfunctional insulin receptors keep glucose out of your cells leaving it trapped in your blood for long periods of time. When FIRST absorb fat from you blood following a fat-rich meal they respond by rejecting insulin to block glucose from entering because they have already accepted fatty acids are their primary energy source (p 57) . ( Sorry Dr Fung -Looks like you missed that little detail)
Therefore the MASTERING DIABETES diet says Maximum Fat Intake
(in grams per day)should be
chapter 14)
15grams of fat* per day if you never get any aerobic physical exercise
20grams of fat* per day 15-30 minutes of aerobic activity per day
25grams of fat*per day 30-60 minutes of physical activity per day
30 grams of fat* if you average 60+ minutes of physical activity per day
*Preferably plant based fat (animal fat is high in arachidonic acid which is highly inflammatory leading to many chronic ailments )
Its actually NOT eating a high carb diet that causes insulin resistance ( AKA type 2 diabetes) but eating saturated fats.
Fruits (e.g., bananas, mangoes, oranges) • Starchy vegetables(e.g., potatoes, butternut squash, corn)
• Legumes (e.g., beans, lentils, peas)
• Intact whole grains (e.g., brown rice, quinoa, farro)
• Non-starchy vegetables (e.g., tomatoes, cucumbers, broccoli)
• Leafy greens (e.g., lettuce, arugula, spinach)
• Herbs and spices (fresh or dried)
• Mushrooms (e.g.,shiitake, cremini, portobello)
Do NOT cause cells to become insulin resistant it is only AFTER becoming IR that you have to limit these and it si by GRADUALLY increasing while cutting out excess aft these that you become insulin sensitive again.
Fung’s low-carbohydrate high saturated fat diet is very effective at improving your blood glucose control in the short term, but in the long term it leads to more insulin resistance, which in turn increases your risk for long-term diabetes , other diseases and premature death. Meat even has toxins in it that destroy beta cells ( see chapter 5)
MASTERING DIABETES is endorsed by many revered doctors . The forward and cover of the book include endorsements by
Neil Barnard MD FACC (FACC =Fellow, American College of Cardiology) ,
Micheal Greger MD FACC
Joel Fuhrman MD ( author of EAT TO LIVE ands ENDING DIABETES
Alona Puide MD (author of The forks over knives plan “
Matthew Lederman MD
Caldwell Esselstyn MD (author of “prevent and reverse heart disease)
Other Prominent Doctors who endorse “MASTERRING DIABETES” include
Joel Kahn, MD, FACC Author of The Plant Based Solution
Ayesha Sherzai, MD and Dean Sherzai, MD, PhD
Authors of “The Alzheimer's Solution: A Breakthrough Program to Prevent and Reverse the Symptoms of Cognitive Decline at Every Age”/Directors of the Alzheimer’s Prevention Program, Loma Linda University
I believe DR Fung’s forward is written by Nina Teicholz (a journalist with no scientific background) and his diet is not endorsed by any doctors who have are published peer reviewed journals . Dr Fung shares many clinical vignettes from his Intensive Dietary Management Program in Canadabut where are the other doctors who endorse his work ? Every thing in his book is “according to Dr Fung’s working theory of diabetes causation.”
DR FUNG says that the following is what causes diabetes and prediabetes. First, remember that dietary carbohydrates cause a release of insulin from the pancreas, in order to dispose of the carbohydrate as an immediate source of energy or for storage in the liver and skeletal muscles as glycogen. If the carb is not needed for immediate energy and if the glycogen tanks in liver and muscle are full, the glucose is converted to fat. That fat is ideally stored in specialized fat cells (adipocytes), but can also be stored in the liver and pancreas (called visceral fat). Excessive fat in the liver and pancreas eventually impairs function of those organs. To prevent this overload, cells have to become resistant to insulin’s effects.”
MASTERING DIABETES PROVES THAT it is NOT merely the liver and panceas becoming impaired by fat but a build up of saturated fatty acids WITHIN every cell in the body that blocks the inulin receptors from within .They PROVE that once the intracellular saturated fatty acid levels within the cell drop that the dieter can again eat and metabolize high carb foods in abundance without the need for supplemental insulin .How do they prove it ?
First of all they cite populations who eat high carb low saturated fat (vegan) deits dont get type 2 diabetes in the first place.
Second by citing thousands of cases where a low fat high carb vegan diet has restored insulin sensitivity on cells without harming the patients.
The authors say “Our extensively-researched method teaches you how to reverse insulin resistance and maximize longevity using almost 100 years of evidence-based research”
NOTE : they say that eating a high fat animal based diet is only one factor( though the primary one) but other factors are:
1) the nutritional density of the food you eat
2) you level of stress
3) you level of exercise -how much you move around all day
May 14, 2020
My mom is a Type 1 Diabetic and I recently went plant-based so this book intrigued me. I was so impressed with the vast studies that these men used because they had strong methods and a large amount of participants. They debunked many myths and I learned so so much about metabolism and nutrition. I am in the medical field so the information was interesting to me, but for those who are not or don’t know much about it, the biochemistry was easy to follow and understand. The method of the book was easy to follow and the research/concepts were unbiased. I wish more people could read and understand the power of eating plants and cutting out animal products regardless of the meat-centered society that we have grown up in.
July 20, 2021
Not a typical eat low carb, watch your carbs keto health guide!!
In depth explanation of diabetes and what causes it and how vegetables, fruits, and whole grains can treat it / reverse it. Also very relevant to those without diabetes as there is so much to unpack in Mastering Diabetes. Tone, writing are clear and easy to understand information without being too "preachy!"
In depth explanation of diabetes and what causes it and how vegetables, fruits, and whole grains can treat it / reverse it. Also very relevant to those without diabetes as there is so much to unpack in Mastering Diabetes. Tone, writing are clear and easy to understand information without being too "preachy!"
April 16, 2020
This was a good book for me to read, especially since diabetes research is changing so quickly. I already made the decision two years ago to go plant-based, for my diabetes, my heart, and overall wellbeing. It has helped tremendously. This book helped me lay out a plan to eat, and gave me a lot of new recipes. That is one thing you must do is change your meals constantly because they grow so boring, so quickly.
February 23, 2020
Super informative book! I love that they wrote about the science of diabetes in a way that I could actually understand. I'm looking forward to implementing the information and seeing improvements.
January 16, 2021
Mastering Diabetes book review.
I have been on a whole foods, plant-based diet for the better part of 8 years now. However, I’ve had plenty of lapses, some longer than others (I blame it on life with a growing family, as we are up to 5 kids now, and 2 of them are twins). One such lapse led me to finally self-diagnosing some long-standing blood sugar issues and realizing (with later confirmation with a glucose monitor) that I had pre-diabetes. From all my past research I immediately put myself back on a low fat, whole foods, plant-based diet (it had helped my symptoms before, before I knew what my symptoms really were) - with success. Meanwhile, I began checking out books on Libby centered around Diabetes research. Mastering Diabetes was a new book I hadn’t yet heard about, with the nice plus of being centered around the method I had already experienced results with.
I can confirm with use of my glucose monitor that it works. They say the length of time it takes to improve your numbers varies between individuals, and on how badly you’ve developed your diabetes. For me, it takes a mere two days of dedication to reach healthy fasting and post-meal readings. I still drink smoothies, and consume a small amount of sweeteners. However, as long as I keep my fat consumption under 15% of total calories, my glucose readings are in a healthy range - without calorie restriction.
I am also using a stationary bike most nights, for those who care. I’m sure that helps, though the increase in appetite from exercise does make it harder for me to stay diligent on dietary choices, so if you are having trouble changing your diet, I’d save the exercise until you feel like you can consistently eat enough on this diet plan.
So, do you think fat from animal products is interchangeable with fat from plant sources? I thought so too - because of course we look with a critical eye on anyone who says it has to be 100% plant-based (vegan, to some). I can tell you that the difference between plant fat and saturated fat did show in my glucose readings. A day eating excess fat from nuts and seeds messed up my reading by about 20 ml/dL or so - and this lasted the two days I mentioned before that it takes to get my glucose back to normal. But a single meal where I consumed grass-fed cow butter in addition to whole plant foods - that meal took me up over 30 ml/dL past my usual healthy range. It’s possible that my insulin resistance will improve with time and weight loss, and perhaps I’ll be able to get away with a little saturated fat occasionally at that point. For now, I must follow Cyrus and Bobby’s advice and abstain.
I have been on a whole foods, plant-based diet for the better part of 8 years now. However, I’ve had plenty of lapses, some longer than others (I blame it on life with a growing family, as we are up to 5 kids now, and 2 of them are twins). One such lapse led me to finally self-diagnosing some long-standing blood sugar issues and realizing (with later confirmation with a glucose monitor) that I had pre-diabetes. From all my past research I immediately put myself back on a low fat, whole foods, plant-based diet (it had helped my symptoms before, before I knew what my symptoms really were) - with success. Meanwhile, I began checking out books on Libby centered around Diabetes research. Mastering Diabetes was a new book I hadn’t yet heard about, with the nice plus of being centered around the method I had already experienced results with.
I can confirm with use of my glucose monitor that it works. They say the length of time it takes to improve your numbers varies between individuals, and on how badly you’ve developed your diabetes. For me, it takes a mere two days of dedication to reach healthy fasting and post-meal readings. I still drink smoothies, and consume a small amount of sweeteners. However, as long as I keep my fat consumption under 15% of total calories, my glucose readings are in a healthy range - without calorie restriction.
I am also using a stationary bike most nights, for those who care. I’m sure that helps, though the increase in appetite from exercise does make it harder for me to stay diligent on dietary choices, so if you are having trouble changing your diet, I’d save the exercise until you feel like you can consistently eat enough on this diet plan.
So, do you think fat from animal products is interchangeable with fat from plant sources? I thought so too - because of course we look with a critical eye on anyone who says it has to be 100% plant-based (vegan, to some). I can tell you that the difference between plant fat and saturated fat did show in my glucose readings. A day eating excess fat from nuts and seeds messed up my reading by about 20 ml/dL or so - and this lasted the two days I mentioned before that it takes to get my glucose back to normal. But a single meal where I consumed grass-fed cow butter in addition to whole plant foods - that meal took me up over 30 ml/dL past my usual healthy range. It’s possible that my insulin resistance will improve with time and weight loss, and perhaps I’ll be able to get away with a little saturated fat occasionally at that point. For now, I must follow Cyrus and Bobby’s advice and abstain.
March 5, 2020
This book has a lot of information that is helpful. The recipes look very tasty and I want to try them out. However the book is dense and the layout makes getting access to the actionable information more difficult than it should be. It's great as reference material but I was reading it with a mind to give to a relative with diabetes who I thought would maybe be interested in a lifestyle management approach to addressing their condition. There is no way I could give this book to them. They finally start getting things *mostly* dialed in by the end chapters but I think most people will put the book down long before they get to those chapters.
June 23, 2020
Great Info But Skimpy on Recipe Variety
I loved the info and studies. I am Type 1.5 diagnosed at age 64. The info on basal and bolus insulin calculations was absolutely critical for getting it right. I was having many lows even in the middle of the night. Scary! The section on exercise was also critical for me. Since I recently went walking for an hour and suddenly went low without food handy and barely made it home on jello legs. The recipes could have had more variety and a section committed to sauces would have been very helpful. I choke easily and need green light sauces to avoid that!
I loved the info and studies. I am Type 1.5 diagnosed at age 64. The info on basal and bolus insulin calculations was absolutely critical for getting it right. I was having many lows even in the middle of the night. Scary! The section on exercise was also critical for me. Since I recently went walking for an hour and suddenly went low without food handy and barely made it home on jello legs. The recipes could have had more variety and a section committed to sauces would have been very helpful. I choke easily and need green light sauces to avoid that!
August 20, 2020
Fantastic approach to self discovery and the reversal of diabetes through a seriously upbeat and holistic method that brings daily results. Take the first step, see a little more clearly, and take the next step. Treating your disease according to Robbie and Cyrus' methods not only improves your health, it improve your life. I know I sound like a freaky disciple, but this thing has opened my eyes and changed my life significantly. I mean SIGNIFICANTLY.
April 16, 2021
Wow. Although I don't have diabetes, this is an excellent book for anyone interested in healing from a variety of conditions through a low-fat plant-based diet. The book's main strength is explaining the biochemistry behind why a diet (extremely) high in carbohydrates can be so beneficial.
I'm currently using a method very close to the one described in the book to heal my acne. And I'm already seeing quite a bit of improvement. I've heard that many people get rid of their acne simply by switching to a vegan diet, but it seems that in my case lowering the amount of fat is working wonders.
I have heard anecdotes of people for whom a similar approach has worked (e.g. Nina & Randa who wrote the Clear Skin Diet), but it has been very difficult to understand why a low-fat plant-based approach works for acne. Understanding the biochemistry behind insulin resistance and the low-grade inflammation it can create was very eye-opening. I think it offers one possible explanation for acne as well. On top of that, the tips for improving acne often include reducing high-glycemic index foods which points to the possibility that low-grade insulin resistance could be one factor behind acne. What's cool is that this approach explains why decreasing the amount of fat can help with the cause of blood sugar spikes instead trying to keep the blood sugar spikes low by avoiding carbs.
Anyway, an excellent book for anyone with diabetes and, in my opinion, anyone who is struggling with lifestyle diseases such as heart disease, high blood pressure, and possibly also acne. The book is very detailed and answers a lot of the questions that arise from adopting a low-fat plant-based diet.
The recipes sound ok, but I think they are overly focused on fruit that can be very expensive (and simply unavailable in Northern hemisphere countries). But luckily it's quite easy to create similar dishes with the authors' recommendations in mind.
Slightly off topic, but based on my own experience, the diet is also not as cheap as they claim it to be. I think plant-based authors should be upfront about the fact that the grocery store bill will go up when buying more fruit and vegetables (mine has gone up like 50 %). They always claim that "meat is expensive", but that's sadly not true in today's world. I think it would be more convincing to say that the bill will go up, but you will thank in the long (and very long) term.
I'm currently using a method very close to the one described in the book to heal my acne. And I'm already seeing quite a bit of improvement. I've heard that many people get rid of their acne simply by switching to a vegan diet, but it seems that in my case lowering the amount of fat is working wonders.
I have heard anecdotes of people for whom a similar approach has worked (e.g. Nina & Randa who wrote the Clear Skin Diet), but it has been very difficult to understand why a low-fat plant-based approach works for acne. Understanding the biochemistry behind insulin resistance and the low-grade inflammation it can create was very eye-opening. I think it offers one possible explanation for acne as well. On top of that, the tips for improving acne often include reducing high-glycemic index foods which points to the possibility that low-grade insulin resistance could be one factor behind acne. What's cool is that this approach explains why decreasing the amount of fat can help with the cause of blood sugar spikes instead trying to keep the blood sugar spikes low by avoiding carbs.
Anyway, an excellent book for anyone with diabetes and, in my opinion, anyone who is struggling with lifestyle diseases such as heart disease, high blood pressure, and possibly also acne. The book is very detailed and answers a lot of the questions that arise from adopting a low-fat plant-based diet.
The recipes sound ok, but I think they are overly focused on fruit that can be very expensive (and simply unavailable in Northern hemisphere countries). But luckily it's quite easy to create similar dishes with the authors' recommendations in mind.
Slightly off topic, but based on my own experience, the diet is also not as cheap as they claim it to be. I think plant-based authors should be upfront about the fact that the grocery store bill will go up when buying more fruit and vegetables (mine has gone up like 50 %). They always claim that "meat is expensive", but that's sadly not true in today's world. I think it would be more convincing to say that the bill will go up, but you will thank in the long (and very long) term.
February 24, 2023
I was diagnosed as pre-diabetic a little over a year ago despite having very minimal "lifestyle" risks. It wasn't entirely surprising since I had gestational diabetes while pregnant. I spent the first year going more the low-carb/high-protein and high-fat route but it didn't feel like a great fit. My sis-in-law who's been living with type 1 diabetes for over 30 years, and has tried practically all the things, recommended this book saying it's been the most effective option for her in controlling her blood glucose.
The book does have a "sales pitch" feel in parts, hence the dropping of one star. The thing I liked the most about it is it gives an understandable explanation of how macronutrients work with or against each other in the metabolic processes making it easier to understand what's actually going on in the body when I choose to eat certain ways. And the two main reasons why I want to give this approach a legitimate (and potentially long-term) shot are 1 - it feels like a more practical way to eat for me and my household for various reasons, and 2 - there's a lot more nutritional benefits in eating a plant-based diet vs a more carnivore diet. I'm not going 100% vegan and will occasionally still enjoy my meat, but I'm looking forward to better aligning my diet with these guidelines.
The book does have a "sales pitch" feel in parts, hence the dropping of one star. The thing I liked the most about it is it gives an understandable explanation of how macronutrients work with or against each other in the metabolic processes making it easier to understand what's actually going on in the body when I choose to eat certain ways. And the two main reasons why I want to give this approach a legitimate (and potentially long-term) shot are 1 - it feels like a more practical way to eat for me and my household for various reasons, and 2 - there's a lot more nutritional benefits in eating a plant-based diet vs a more carnivore diet. I'm not going 100% vegan and will occasionally still enjoy my meat, but I'm looking forward to better aligning my diet with these guidelines.
January 19, 2023
Mastering Diabetes is difficult to rate. It is obviously well researched and the authors both of whom have Type 1 diabetes, are passionate about the subject of mastering diabetes and helping others.
I felt uneasy about it because I have an interest in diet and nutrition, and I have also read about low carb diets which are the absolute opposite of this diet and also provides great results. I have a hard time believing that it is healthy to eat 600g of carb a day composed of fruits by the pounds but then again, I am not diabetic. In other words, I am skeptical but I am glad it works for them and their clients. As for myself, I believe in a better balance and moderation.
So an interesting book but it did not convince me.
I felt uneasy about it because I have an interest in diet and nutrition, and I have also read about low carb diets which are the absolute opposite of this diet and also provides great results. I have a hard time believing that it is healthy to eat 600g of carb a day composed of fruits by the pounds but then again, I am not diabetic. In other words, I am skeptical but I am glad it works for them and their clients. As for myself, I believe in a better balance and moderation.
So an interesting book but it did not convince me.
June 9, 2022
Just not practical for me. This book is entirely based on "cherry picking" so called evidence based science. Correlation is not causation or understanding, and leads to many wrongfully promoted trends and assumptions because it is indeed not evidence based at all. Don't be fooled by people with educational qualifications, which is only a career and economic pathway, and does in no way guarantee the truth!
May 17, 2020
Excellent explanations of biological functions and insulin resistance. I've got type 1 diabetes and could relate to many of the stories included. Picked up some very useful tips and reasons for things I had no idea were happening related to diet and exercise. Must read if you've got diabetes/pre-diabetes of any kind.
February 27, 2020
For those that are interested in the science of food
For those that are interested in the science of food. Too long explanations and too many stories of peoples results of each subject.
For those that are interested in the science of food. Too long explanations and too many stories of peoples results of each subject.
May 24, 2020
Game changer for type 2 diadetes
August 30, 2020
Definitely one I will be dipping in and out of over the years. Would have liked more recipes. I attempted the weekly plans and realised I couldn't afford it! Will use as part of my transition to a whole food plant based diet.
July 25, 2023
The biomechanics around how consumption of fat induces insulin resistance was a very very valuable insight. However this probably could have been covered at sufficient depth in a blog post.
The book is very verbose which detracts a lot from the key information, and spends a lot of time reasoning about a plant based diet and it’s health benefits in general but doesn’t do well in highlighting what aspects are particularly important as it pertains to diabetes. For example the guidance of “don’t eat meat” is never addressed from a diabetic standpoint, and is only discussed in relation to all cause mortality. I was hoping for a more targeted set of information.
The book is very verbose which detracts a lot from the key information, and spends a lot of time reasoning about a plant based diet and it’s health benefits in general but doesn’t do well in highlighting what aspects are particularly important as it pertains to diabetes. For example the guidance of “don’t eat meat” is never addressed from a diabetic standpoint, and is only discussed in relation to all cause mortality. I was hoping for a more targeted set of information.
January 23, 2024
I am a Type 2 diabetic diagnosed in 2015. I happened across this book as a suggestion from a healthcare professional in December 2023. I literally devoured the information basically supporting the practice of diet Dr. Neal Bernard suggests in his book Reversing Diabetes except it is written and tested by two Type 1 diabetics. The simplicity of shifting away from fat and meat clears the pathway to insulin sensitivity which is a major reason for Type 2 diabetes. I will be trying the book suggestions and will update my review after that. This book is inspiring.
July 3, 2022
My review would be most helpful to people who are already plant-based and just trying to fine-tune and maximize health. (If you are still attached to the standard American diet, or are still wary of a high-carb diet to treat diabetes, another review might be more helpful, but I'll also recommend the Youtube channel Nutrionfacts.org, or any of Dr. Michael Gregor's work.)
I don't have diabetes, but it runs in my family, and I'd like to prevent it.
This program combines a low-fat, whole foods, plant-based diet with intermittent fasting and exercise to naturally increase insulin sensitivity while supporting overall health.
I love the Mastering Diabetes (MD) method because within those confines there are many ways offered to individualize these practices, and all of these techniques are evidence-based and aligned strongly with the work of Dr. Michael Gregor.
Comparing this system to other plant-based methods: I like the McDougall program, but I love that the MD guys encourage way more fruit, and a little bit of whole fat. There is a clear boundary about how much fat it okay, and that means you can enjoy a little while still healing the body. Compared to Fuhrman, way more starchy veg are encouraged, and there is less of an emphasis on healthy fat, while still allowing some.
So, for those already deep into the plant-based world, you know what I mean about the McDougall/Fuhrman dissonance, yeah? If not, please, don't worry about it!
But if you, like me, are a plant-based vegan who has felt that a substantially low-fat diet might help with some issues, but get a little scared of losing the omega 3's or nutrient absorption, the MD method is an awesome happy medium. You can safely go very low fat, but still are encouraged to have a tablespoon of flax or chia a day, and if you want, you could have some nuts/avocados, etc, as long as you stay less than 15 percent of daily calories, or within about 10-15 grams a day.
Anyway, I'll get a bit more strict and apply some of these strategies and update this review in a month or so, let you know how it goes.
I don't have diabetes, but it runs in my family, and I'd like to prevent it.
This program combines a low-fat, whole foods, plant-based diet with intermittent fasting and exercise to naturally increase insulin sensitivity while supporting overall health.
I love the Mastering Diabetes (MD) method because within those confines there are many ways offered to individualize these practices, and all of these techniques are evidence-based and aligned strongly with the work of Dr. Michael Gregor.
Comparing this system to other plant-based methods: I like the McDougall program, but I love that the MD guys encourage way more fruit, and a little bit of whole fat. There is a clear boundary about how much fat it okay, and that means you can enjoy a little while still healing the body. Compared to Fuhrman, way more starchy veg are encouraged, and there is less of an emphasis on healthy fat, while still allowing some.
So, for those already deep into the plant-based world, you know what I mean about the McDougall/Fuhrman dissonance, yeah? If not, please, don't worry about it!
But if you, like me, are a plant-based vegan who has felt that a substantially low-fat diet might help with some issues, but get a little scared of losing the omega 3's or nutrient absorption, the MD method is an awesome happy medium. You can safely go very low fat, but still are encouraged to have a tablespoon of flax or chia a day, and if you want, you could have some nuts/avocados, etc, as long as you stay less than 15 percent of daily calories, or within about 10-15 grams a day.
Anyway, I'll get a bit more strict and apply some of these strategies and update this review in a month or so, let you know how it goes.
January 16, 2024
I am reading this to see what else I can do to help a family member manage diabetes.
Essentially, the key things that we need to adopt to manage and reverse diabetes are:
1. Diet:low-fat, plant-based, whole foods
2. Intermittent fasting
3. Exercise
Lots of good science cited within. The forward of the book is written by somebody that I trust - Dr Neal Bernard.
The authors both have type 1 diabetes and have managed their health well over the years.
I find one point exceptionally useful in my understanding is that explanation on why ketogenic diet - why it may give good results, but only for the short term. That while the blood sugar level (A1c)may show some improvement for a while, it is actually doing harm to our body and cells in the long run.
The reason is because when both fat and carbohydrates are eaten, fat will reach the cells first. And because fat and glucose entry into the cells are mutually exclusive (that is first come first served), a high fat diet means the fatty acids will enter the cells first and saturate them, leaving the glucose floating around in the blood system because they cannot enter the cells.
A high fat diet also compromises cellular and organ function, for example contributing to fatty liver. The liver is key in managing blood glucose balance, converting access glucose in the blood to glycogen for storage and reconverting them into glucose and sending them to the blood when the blood sugar level is low. A compromise liver function will cause diabetes to become worse.
So these are important points to convince us that we need to keep our diet low in fat, including plant fat like nuts which we need to eat in moderation. We also need to keep processed foods minimal. The interesting thing is that as long as we keep to the three key points advocated by the science, diabetics can eventually eat more fruits because fiber is a protective factor.
Essentially, the key things that we need to adopt to manage and reverse diabetes are:
1. Diet:low-fat, plant-based, whole foods
2. Intermittent fasting
3. Exercise
Lots of good science cited within. The forward of the book is written by somebody that I trust - Dr Neal Bernard.
The authors both have type 1 diabetes and have managed their health well over the years.
I find one point exceptionally useful in my understanding is that explanation on why ketogenic diet - why it may give good results, but only for the short term. That while the blood sugar level (A1c)may show some improvement for a while, it is actually doing harm to our body and cells in the long run.
The reason is because when both fat and carbohydrates are eaten, fat will reach the cells first. And because fat and glucose entry into the cells are mutually exclusive (that is first come first served), a high fat diet means the fatty acids will enter the cells first and saturate them, leaving the glucose floating around in the blood system because they cannot enter the cells.
A high fat diet also compromises cellular and organ function, for example contributing to fatty liver. The liver is key in managing blood glucose balance, converting access glucose in the blood to glycogen for storage and reconverting them into glucose and sending them to the blood when the blood sugar level is low. A compromise liver function will cause diabetes to become worse.
So these are important points to convince us that we need to keep our diet low in fat, including plant fat like nuts which we need to eat in moderation. We also need to keep processed foods minimal. The interesting thing is that as long as we keep to the three key points advocated by the science, diabetics can eventually eat more fruits because fiber is a protective factor.
February 15, 2021
I got this book because I was worried about my mom, who had been diagnosed as being prediabetic. The book clearly and simply explains complex biological concepts, such as how insulin functions in the body. That made the reading more enjoyable; I didn't feel like I was reading a textbook.
However, I don't like that there are no in-text citations; the authors tell the reader to check out their website for the references for each chapter. I did, and the website provides lists of references for each chapter. I don't like this approach. It makes it much more difficult and time-consuming to find the reference(s) linked to a particular statement in the book. They should have provided in-text citations, as is done for journal articles and many other books referring to research.
I tried the approaches given in the book with my mom for almost two months. We followed the guidelines as closely as we could - not perfect, but sticking to the main principle of enjoying a low-fat, high-carb, plant-based diet. She didn't much improvement, either in her fasting blood glucose or her neuropathy, but she is in her late 70s and probably needed more time to see results and get used to this way of eating. I followed the protocol along with my mom. I ended up losing weight, which I didn't need to do, because it was hard to eat enough food to maintain my calories without having higher-fat plant foods. As someone who is far from diabetes, I personally feel better including more fat and protein in my diet (though not too much!).
However, I don't like that there are no in-text citations; the authors tell the reader to check out their website for the references for each chapter. I did, and the website provides lists of references for each chapter. I don't like this approach. It makes it much more difficult and time-consuming to find the reference(s) linked to a particular statement in the book. They should have provided in-text citations, as is done for journal articles and many other books referring to research.
I tried the approaches given in the book with my mom for almost two months. We followed the guidelines as closely as we could - not perfect, but sticking to the main principle of enjoying a low-fat, high-carb, plant-based diet. She didn't much improvement, either in her fasting blood glucose or her neuropathy, but she is in her late 70s and probably needed more time to see results and get used to this way of eating. I followed the protocol along with my mom. I ended up losing weight, which I didn't need to do, because it was hard to eat enough food to maintain my calories without having higher-fat plant foods. As someone who is far from diabetes, I personally feel better including more fat and protein in my diet (though not too much!).
November 29, 2020
I went into reading this book with a sense of skepticism. I thought it's yet another diet book that talks about how and what to eat with not much of in-depth analysis. I was proven wrong! While I don't have diabetics, I took this book to try and get into a more healthy diet. The book was really informative and has a lot of analysis. This book inspired me to take up a DNA test and as a result I found that I am super sensitive to fat. I also tried switching my diet (prior to holidays) to a fruit only diet at night and it was super amazing. The only complaint I have about the book is that for a non diabetic person like myself, I end up skipping a bunch of sections where they talk about how to deal with insulin etc. Other than that its a great book that gives you a different perspective into carbs and not treat carbs like the enemy.
February 9, 2021
Evidenced based book on treating the root cause of diabetes (and many other chronic diseases): insulin sensitivity. The pathophysiology of “excess” fat intake and it’s impact on insulin resistance is mind blowing. This book is an well-rounded book - it covers everything from the science behind insulin resistance, healthy eating patterns and evidence for it, simple way to categorize foods for eating, how to prepare food (simple recipes!), how to order at restaurants, tips for interacting with friends/fam regarding this lifestyle change, how and when to exercise, tips on intermittent fasting if one wants to incorporate this too (not a requirement), resources for keeping track of different health data points, extra lab testing to confirm the type of diabetes (I learned about type 1.5 DM for the first time here!), etc. very informative book.
March 24, 2020
Everyone should alter their diet!
December 1, 2020
Annoying listen 🎧
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