Avoiding a high-fat diet can promote stable blood sugar levels by reducing insulin resistance, minimizing inflammation, and supporting better weight management.
Published 21 Aug 2023
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Recent diet fads and preliminary studies are exploring the use of
high dietary fat to manage insulin production and glucose levels.
What do we know about the outcome? Let's lay it out together.
Everybody is unique in how they will handle a high fat intake. However, if you're looking to regulate your blood sugar, it may not be the best bet to take - and here's why.
Is fat difficult to digest? High amounts of dietary fat require the liver to work overtime in creating bile and to process the fat, along with any other toxins, foreign hormones, or bacteria that may come with the meal. Unfortunately, a high fat diet can lead to nonalcoholic fatty liver disease, which is often a precursor to other health conditions. A high fat diet promotes intestinal inflammation, which can affect the general gut microbiome and is also associated with insulin resistance. In it for the long haul? A study shows a long-term use of a high fat diet can reduce pancreatic flow and thus chronic pancreatic injuries. If you are looking to help manage your blood sugar and insulin sensitivity, it is helpful to keep your pancreas, liver, and gut in well-working order.
When the body has a high amount of lipids in the blood due to a high fat intake and/or poor processing by the other inner organs, these lipids can block the body's uptake of nutrients, cause hormone disruption, and reduce the transportation of oxygen, immune cells, and nutrients. Insulin uptake can be impaired by high lipid blood content. If insulin cannot reach glucose to convert it to energy due to "road blocks" so to speak, glucose levels can remain unbalanced.
Because high fat diets promote adrenaline production (and can even adversely change the structure of the adrenal glands in the body), they become a concern for those who want to manage their blood sugar levels. Adrenaline interferes with glucose regulation processes in the body, such as the uptake of insulin made by the body and the suppression of glucose made by the liver. Excess adrenaline can contribute to stress-related hyperglycemia and negatively affect metabolism.
There are several alternatives you can do instead of high fat diets in order to manage your blood sugar.
Did you know moving your body can help regulate your blood sugar?
Even a ten minute walk is a great start. Exercise helps restore
insulin sensitivity and even the mitochondrial function of your
cells. When you exercise, your muscles also exhibit a glucose
transport that is independent of insulin, which can help your
blood glucose levels. If you can exercise outside in nature, even
This study shows outdoor exercise is better for your mental health. Just being in nature can lower your risk for Type 2 diabetes and a whole list of other ailments, including high blood pressure, cardiovascular disease, and premature death.
Eating a diet that brings more emphasis to plant foods and less
emphasis on animal products has been shown to help restore and
maintain healthy blood sugar levels. Higher meat, egg and dairy
consumption is linked to greater Type 2 diabetes risk while plant
foods are linked to lowering the risk. A plant-based diet that is
typically and naturally low in fats has been shown to slow
diabetes progress, reduce death after breast cancer, and prevent
Type 2 diabetes can be prevented by a plant-based diet while under the care of a trusted health professional. Blood sugar regulation is able to be managed well on a plant-based diet, as most plant foods are low to medium on the glycemic index, and the higher glycemic index plant foods can help balance out low blood sugar when needed while also providing vital nutrients to the body.
Aloe vera is a plant native to desert regions and is known for its
many healing properties. Although aloe vera has many topical uses,
such as soothing burns and sunburn and easing rashes, there are
many internal benefits to aloe vera as well. It is a medium
glycemic food that won't upset the balance of glucose in your
blood. Drinking the inner leaf of aloe vera mixed with water is a
great way to support detoxification in the body and weight
regulation. Aloe vera contains a lot of Vitamin B, which converts
fat in the body to energy.
Drinking aloe vera juice or water also helps regulate the fluid balance in the body, which is helpful for not only maintaining blood sugar but also for detoxification and weight management. Aloe vera also improves insulin sensitivity in the body, as well as being packed full of vitamins, minerals, and antioxidants that nourish and repair the body on a deep level. Try to find aloe vera juice without additives or sweeteners for the cleanest option; otherwise, many grocery stores carry aloe vera leaf for you to cut open and scoop out the gel-like substances of the inner leaf. Mix this with water, fresh-pressed juice, or even toss it in your smoothie!
Understanding your body and what influences it can be a long, frustrating journey. At Tulip, we want to encourage you to keep going! Our bodies are constantly trying to communicate with us by what kind of health conditions (or lack thereof) arise. It may take a while for it to become clear what is helpful and what isn't for your body, and blood sugar levels can be a constant dance, but the more you learn and practice, the better the dancer you become - and ready to take the lead.