Avoid Type II diabetes by eating like you’re on a Mediterranean holiday

Yesterday, I told you about an osteopath who is helping to usher in a paradigm shift within the American Diabetes Association (ADA) by talking about the real cause of Type II diabetes…

A diet high in foods made with added sugars and processed carbs.

I’m still rather amazed that it took the ADA 80 years to come to this realization. After all, just a quick look back at history would have saved them a whole lot of time and trouble…

For example, ancient hunter-gatherer populations followed a simple, healthy diet high in protein and fat and low in carbohydrates. And Type II diabetes only became a massive problem in the 20th century, when ultra-processed foods made with added sugars, processed carbs, and artificial fats came to dominate grocery store shelves.

Plus, studies show that people who follow a diet high in ultra-processed foods eat 500 more calories a day compared to those who follow a diet filled with wholesome, unprocessed foods. And lab experiments show that the artificial ingredients in these foods cause increases in insulin resistance and blood sugar as well as endocrine problems.

In my view, ultra-processed foods made with added sugars and carbs simply don’t belong in the human diet. In fact, I would hardly even consider these processed concoctions (or the new plant-based fake meats) as real foods.

Instead, strive to make meals like Cary Grant or Grace Kelley in the 1955 movie To Catch a Thief—living your best life along the Mediterranean Sea…

Eat like you’re on holiday in the Mediterranean

As I suggested yesterday, the easiest way to prevent weight gain and blood sugar problems is to enjoy all the delicious foods in a Mediterranean-type diet, including:

  • Full-fat dairy, including butter, eggs, cheeses, and yogurt (Remember, in the Mediterranean, they eat cheese at each and every meal. But health experts typically overlook that point because it doesn’t fit their “anti-fat” narrative.)
  • Wild-caught fish and seafood
  • Grass-fed and -finished, free-range, organic beef, chicken, and especially lamb, which has the best nutritional profile of all meats
  • Nuts and seeds
  • Six to eight servings of fresh fruits and vegetables each day
  • Alcohol, in moderation

An easy way to adopt this type of healthy, balanced diet is by avoiding the center aisles at the grocery store. Instead, stay with the whole, unprocessed foods that require refrigeration, located around the perimeter of the store. Or better yet, find a local farmer’s market!

I talk more about how eating “clean,” as in cutting out processed fake foods, is the way to go if you truly want to lower your risk of diabetes and other metabolic diseases in the upcoming issue of my monthly Insiders’ Cures newsletter (“The real culprit behind diabetes—printed in black and white”). So if you’re not yet a subscriber, now is the perfect time to get started…you won’t want to miss it!

And for more uncommonly effective, commonsense strategies to prevent—and even reverse—Type II diabetes, check out my online learning protocol, my Integrative Protocol for Defeating Diabetes. To learn more about this special online learning tool, or to enroll today, simply click here.


“Metabolic Disease: Is It the Fat, Sugar, or Processed Food?” Medscape, 6/18/20. (medscape.com/viewarticle/932365)