The role of dietary fat in the development of obesity, cardiovascular disease and type 2 diabetes has been the subject of vigorous scientific debate for several years. In an article recently published in the prestigious Science, four experts on dietary fat and carbohydrate with very different perspectives on the issue (David Ludwig, Jeff Volek, Walter Willett, and Marian Neuhouser) identified 5 basic principles widely accepted in the scientific community and that can be of great help for non-specialists trying to navigate this issue.
This summary is important as the public is constantly bombarded with contradictory claims about the benefits and harmful effects of dietary fat. Two great, but diametrically opposed currents have emerged over the last few decades:
- The classic low-fat position, i.e., reducing fat intake, adopted since the 1980s by most governments and medical organizations. This approach is based on the fact that fats are twice as caloric as carbohydrates (and therefore more obesigenic) and that saturated fats increase LDL cholesterol levels, a major risk factor for cardiovascular disease. As a result, the main goal of healthy eating should be to reduce the total fat intake (especially saturated fat) and replace it with carbohydrate sources (vegetables, bread, cereals, rice and pasta). An argument in favour of this type of diet is that many cultures that have a low-fat diet (Okinawa’s inhabitants, for example) have exceptional longevity.
- The low-carb position, currently very popular as evidenced by the ketogenic diet, advocates exactly the opposite, i.e., reducing carbohydrate intake and increasing fat intake. This approach is based on several observations showing that increased carbohydrate consumption in recent years coincides with a phenomenal increase in the incidence of obesity in North America, suggesting that it is sugars and not fats that are responsible for excess weight and the resulting chronic diseases (cardiovascular disease, type 2 diabetes, some cancers). One argument in favour of this position is that an increase in insulin in response to carbohydrate consumption can actually promote fat accumulation and that low-carb diets are generally more effective at promoting weight loss, at least in the short term.
Reaching a consensus from two such extreme positions is not easy! Nevertheless, when we look at different forms of carbohydrates and fat in our diet, the reality is much more nuanced, and it becomes possible to see that a number of points are common to both approaches. By critically analyzing the data currently available, the authors have managed to identify at least five major principles they all agree on:
1) Eating unprocessed foods of good nutritional quality helps to stay healthy without having to worry about the amount of fat or carbohydrate consumed.
A common point of the low-fat and low-carb approaches is that each one is convinced it represents the optimal diet for health. In fact, a simple observation of food traditions around the world shows that there are several food combinations that allow you to live longer and be healthy. For example, Japan, France and Israel are the industrialized countries with the two lowest mortality rates from cardiovascular disease (110, 126 and 132 deaths per 100,000, respectively) despite considerable differences in the proportion of carbohydrates and fat from their diet.
It is the massive influx of ultra-processed industrial foods high in fat, sugar and salt that is the major cause of the obesity epidemic currently affecting the world’s population. All countries, without exception, that have shifted their traditional consumption of natural foods to processed foods have seen the incidence of obesity, type 2 diabetes, and cardiovascular disease affecting their population increase dramatically. The first step in combating diet-related chronic diseases is therefore not so much to count the amount of carbohydrate or fat consumed, but rather to eat “real” unprocessed foods. The best way to do this is simply to focus on plant-based foods such as fruits, vegetables, legumes and whole-grain cereals, while reducing those of animal origin and minimizing processed industrial foods such as deli meats, sugary drinks, and other junk food products.
2) Replace saturated fat with unsaturated fat.
The Seven Countries Study showed that the incidence of cardiovascular disease was closely correlated with saturated fat intake (mainly found in foods of animal origin such as meats and dairy products). A large number of studies have shown that replacing these saturated fats with unsaturated fats (e.g., vegetable oils) is associated with a significant reduction in the risk of cardiovascular events and premature mortality. A reduction in saturated fat intake, combined with an increased intake of high quality unsaturated fat (particularly monounsaturated and omega-3 polyunsaturated), is the optimal combination to prevent cardiovascular disease and reduce the risk of premature mortality.
These benefits can be explained by the many negative effects of an excess of saturated fat on health. In addition to increasing LDL cholesterol levels, an important risk factor for cardiovascular disease, a high intake of saturated fat causes an increase in the production of inflammatory molecules, an alteration of the function of the mitochondria (the power plants of the cell), and a disturbance of the normal composition of the intestinal microbiome. Not to mention that the organoleptic properties of a diet rich in saturated fats reduce the feeling of satiety and encourage overconsumption of food and accumulation of excess fat, a major risk factor for cardiovascular disease, type 2 diabetes and some cancers.
3) Replace refined carbohydrates with complex carbohydrates.
The big mistake of the “anti-fat crusade” of the ’80s and ’90s was to believe that any carbohydrate source, even the sugars found in processed industrial foods (refined flours, added sugars), was preferable to saturated fats. This belief was unjustified, as subsequent studies have demonstrated beyond a doubt that these refined sugars promote atherosclerosis and can even triple the risk of cardiovascular mortality when consumed in large quantities. In other words, any benefit that can come from reducing saturated fat intake is immediately countered by the negative effect of refined sugars on the cardiovascular system. On the other hand, when saturated fats are replaced by complex carbohydrates (whole grains, for example), there is actually a significant decrease in the risk of cardiovascular events.
Another reason to avoid foods containing refined or added sugars is that they have low nutritional value and cause significant variations in blood glucose and insulin secretion. These metabolic disturbances promote excess weight and the development of insulin resistance and dyslipidemia, conditions that significantly increase the risk of cardiovascular events. Conversely, increased intake of complex carbohydrates in whole-grain cereals, legumes, and other vegetables helps keep blood glucose and insulin levels stable. In addition, unrefined plant foods represent an exceptional source of vitamins, minerals and antioxidant phytochemicals essential for maintaining health. Their high fibre content also allows the establishment of a diverse intestinal microbiome, whose fermentation activity generates short-chain fatty acids with anti-inflammatory and anticancer properties.
4) A high-fat low-carb diet may be beneficial for people who have disorders of carbohydrate metabolism.
In recent years, research has shown that people who have normal sugar metabolism may tolerate a higher proportion of carbohydrates, while those with glucose intolerance or insulin resistance may benefit from adopting a low-carb diet richer in fat. This seems particularly true for people with diabetes and prediabetes. For example, an Italian study of people with type 2 diabetes showed that a diet high in monounsaturated fat (42% of total calories) was more effective in reducing the accumulation of fat in the liver (a major contributor to the development of type 2 diabetes) than a diet low in fat (28% of total calories).
These benefits seem even more pronounced for the ketogenic diet, in which the consumption of carbohydrates is reduced to a minimum (<50 g per day). Studies show that in people with a metabolic syndrome, this type of diet can generate a fat loss (total and abdominal) greater than a hypocaloric diet low in fat, as well as a higher reduction of blood triglycerides and several markers of inflammation. In people with type 2 diabetes, a recent study shows that in the majority of patients, the ketogenic diet is able to reduce the levels of glycated haemoglobin (a marker of chronic hyperglycaemia) to a normal level, and this without drugs other than metformin. Even people with type 1 diabetes can benefit considerably from a ketogenic diet: a study of 316 children and adults with this disease shows that the adoption of a ketogenic diet allows an exceptional control of glycemia and the maintenance of excellent metabolic health over a 2-year period.
5) A low-carb or ketogenic diet does not require a high intake of proteins and fats of animal origin.
Several forms of low carbohydrate or ketogenic diets recommend a high intake of animal foods (butter, meat, charcuteries, etc.) high in saturated fats. As mentioned above, these saturated fats have several negative effects (increase of LDL, inflammation, etc.), and one can therefore question the long-term impact of this type of low-carb diet on the risk of cardiovascular disease. Moreover, a study recently published in The Lancet indicates that people who consume little carbohydrates (<40% of calories), but a lot of fat and protein of animal origin, have a significantly increased risk of premature death. For those wishing to adopt a ketogenic diet, it is therefore important to realize that it is quite possible to reduce the proportion of carbohydrates in the diet by substituting cereals and other carbohydrate sources with foods rich in unsaturated fats like vegetable oils, vegetables rich in fat (nuts, seeds, avocado, olives) as well as fatty fish.
In short, the current debate about the merits of low-fat and low-carb diets is not really relevant: for the vast majority of the population, several combinations of fat and carbohydrate make it possible to remain in good health and at low risk of chronic diseases, provided that these fats and carbohydrates come from foods of good nutritional quality. It is the overconsumption of ultra-processed foods, high in fat and refined sugars, which is responsible for the dramatic rise in food-related diseases, particularly obesity and type 2 diabetes. Restricting the consumption of these industrial foods and replacing them with “natural” foods, especially those of plant origin, remains the best way to reduce the risk of developing these diseases. On the other hand, for overweight individuals with metabolic syndrome or type 2 diabetes, currently available scientific evidence suggests that a reduction in carbohydrate intake by adopting low-carb and ketogenic diets could be beneficial.
Type 2 diabetes is without question one of the most serious consequences of being overweight. With the steady increase in obesity worldwide, the International Diabetes Federation estimates that 415 million adults have diabetes, and that 318 million are “pre-diabetic,” i.e., have chronic glucose intolerance, which puts them at high risk of eventually developing the disease. This is a major concern, as diabetes causes premature aging of the blood vessels and significantly increases the risk of cardiovascular disease.
Type 2 diabetes is generally considered to be a chronic, irreversible and incurable disease, for which the only therapeutic option is to limit the damage caused by hyperglycemia. In this testimonial, Normand Mousseau, Professor of Physics at Université de Montréal, demonstrates that this is not the case, and that drastic lifestyle changes leading to significant weight loss may be sufficient to restore blood glucose levels and to completely eliminate diabetes without medical or pharmacological intervention. This is a spectacular example of the immense potential of lifestyle to not only prevent but also cure certain diseases resulting from being overweight.
I was diagnosed with type 2 diabetes four years ago, in May 2013. Seeking treatment for an infection that would not heal, I consulted a doctor. I was 46, I didn’t have a family physician and hadn’t had a medical examination in a long time. Indeed, despite being very overweight – at the time, I weighed 230 pounds (104 kg) at 5’11” (180 cm) – I thought I was in good health.
A few days after the blood test recommended by my doctor, he gave me the bad news: my fasting blood sugar exceeded 14 mmol/l, double the threshold for diabetes. When I asked him what I could do to heal, he replied that type 2 diabetes is a chronic and degenerative disease. All I could do was slow its progression and limit its effects by combining medication with weight loss, better nutrition, and a little physical exercise.
The news hit me hard: type 2 diabetes is a terrible and insidious disease that affects quality of life, and even causes death.
As soon as I was diagnosed, I decided to change my lifestyle. While taking 500 then 850 mg of metformin twice a day, I cut sugar, added a lot of vegetables to my diet, and started running. I also learned to use a blood glucose meter to monitor the daily fluctuations in my blood sugar, in constant fear that it might exceed acceptable thresholds.
As a result of these lifestyle changes, I quite rapidly lost about 30 pounds. By the end of 2013, I was running 5 to 7 km two or three times a week and weighed around 195 pounds. My diabetes was still there, however, as was the certainty that the disease would progress and that all of my efforts would be in vain.
Finally, almost a year after my diagnosis, in April 2014, I decided to redouble my efforts and checked for myself whether type 2 diabetes was really a chronic disease. After a few days of research in medical journals and on the Internet, among the false promises and half-truths, I found news that seemed credible and confirmed that yes, type 2 diabetes can be cured!
The treatment proposed by Professor Roy Taylor of Lancaster University in the United Kingdom is alarmingly simple: you have to lose weight, usually a lot, and probably quickly.
Taylor’s approach is based on three sets of results, some of which date back more than 50 years:
- First, it has been known since the mid-1970s that a large percentage of people with type 2 diabetes who undergo bariatric surgery to reduce stomach size and facilitate weight loss recover from diabetes, so the disease is not irreversible;
- Second, it has been known for about 20 years that the beta cells of the pancreas, which are responsible for the production of insulin, are very sensitive to the presence of fat molecules;
- Finally, thanks to magnetic imaging, it has been observed that, even in a group of people with a healthy weight, some individuals with diabetes show an above-average presence of fat in their internal organs.
Based on this work, Taylor concluded that the presence of fat in internal organs is toxic to the pancreas, and that reducing it can allow the organ to function normally again. He then developed an approach that he tested on 13 diabetic and overweight individuals: for two months, they adopted a very low-calorie diet of 600 to 700 calories a day. Despite the small study size, the results, published in 2011, are staggering: the majority of participants reached blood glucose levels below the diabetes threshold and maintained normal blood glucose levels for three months after the end of the study. In a journal article published shortly afterwards, Taylor stated that his approach also worked for people on insulin.
I was astounded when I read this research. Could the solution be that simple?
Since I had little to lose by testing the approach, except for a little weight, I started on a very low-calorie diet, adopting an alternating two-phase approach:
- a 600-calorie diet for 8 to 10 days, eating a minimum of 200 g of vegetables, and drinking 2 litres of water a day
- three weeks on a more reasonable 1,500-calorie diet.
By the end of my third 600-calorie round in August 2014, I weighed 165 pounds, had lost about 30 pounds, and was completely cured, with fasting blood glucose levels of about 5.8 mmol/l, without any medication. One year later, in October 2015, my weight had stabilized around 170 pounds, my HbA1c was 5.1%, and my blood sugar was 5.7 mmol/l.
Almost three years after the end of my treatment, I am eating normally while monitoring my weight, I run 8 to 10 km 3 times a week, and I maintain my fasting blood sugar levels around 5.7 mmol/l. Of course, I am still at risk of developing type 2 diabetes – my genetic predisposition hasn’t disappeared! – and if I regain the weight, it is very likely that after some time my pancreas will start to fail again. However, I am no longer diabetic, and that is a great relief.
Since the publication of my book last year, I’ve received many testimonials from people of all ages reporting their success in beating their type 2 diabetes by following this diet. Some of them shared that their doctors were simply amazed. All of them told me that their lives had been changed as a result.
Despite its simplicity, this treatment isn’t easy: losing weight demands significant effort; keeping it off requires iron will and a profound lifestyle change. However, it is worth the effort, as type 2 diabetes is a devastating disease that greatly reduces our quality of life. So, there is no reason not to start today!
Professor of Physics, Université de Montréal
Author of the book “Comment se débarrasser du diabète de type 2 sans chirurgie ni médicament”, Éditions du Boréal (2016). [available in French only]
Lim, E. L., K. G. Hollingsworth, B. S. Aribisala, M. J. Chen, J. C. Mathers and R. Taylor (2011). “Reversal of type 2 diabetes: normalisation of beta cell function in association with decreased pancreas and liver triacylglycerol.” Diabetologia 54(10): 2506-2514.
Taylor, R. (2013). “Banting Memorial lecture 2012: reversing the twin cycles of type 2 diabetes.” Diabet Med 30(3): 267-275.
Tham, C. J., N. Howes and C. W. le Roux (2014). “The role of bariatric surgery in the treatment of diabetes.” Therapeutic Advances in Chronic Disease T5: 149-157.