My WFPB Diet: Day 251—Dr. Hallberg’s Rules for Eating TEDTalk
I saw a TEDTalk clip of Dr. Sarah Hallberg, a physician and researcher known for her work in reversing type 2 diabetes through a low-carbohydrate lifestyle, recommending reduced carbohydrate intake to improve insulin sensitivity, promote weight loss, and manage or reverse type 2 diabetes. Here are some of her key principles.:
Dr. Hallberg’s Eating Guidelines
1. Avoid Sugar and Processed Carbohydrates
• Cut out added sugars, sugary beverages, candy, and processed foods like bread, pasta, rice, and baked goods.
• Focus on natural, Whole Foods to stabilize blood sugar and insulin levels.
2. Focus on Non-Starchy Vegetables
• Prioritize low-carbohydrate vegetables such as leafy greens, broccoli, cauliflower, zucchini, asparagus, and peppers.
• Avoid starchy vegetables like potatoes, corn, and peas.
3. Eat Healthy Fats
• Incorporate fats from natural sources, such as olive oil, avocado, nuts, seeds, and fatty fish (like salmon).
• Avoid trans fats and highly processed seed oils (e.g., soybean oil, corn oil).
4. Include Protein
• Eat moderate amounts of protein from high-quality sources like meat, poultry, eggs, fish, and tofu. Protein helps maintain muscle mass and keeps you satiated.
5. Restrict Grains
• Eliminate or significantly reduce grains like wheat, rice, and oats, as they can spike blood sugar.
6. Limit Fruit
• Stick to low-glycemic fruits such as berries in small amounts. Avoid high-sugar fruits like bananas, mangoes, and grapes.
7. Drink Water (and Avoid Liquid Calories)
• Water, tea, and coffee (without sugar) are preferred beverages. Avoid sugary drinks, fruit juices, and even diet sodas due to their impact on cravings.
8. Don’t Fear Ketosis
• Dr. Hallberg emphasized that achieving a state of nutritional ketosis (burning fat for fuel instead of glucose) can be a powerful tool for managing or reversing insulin resistance.
9. Listen to Your Body
• Eat when you’re hungry and stop when you’re satisfied. Avoid eating out of boredom or habit.
10. Minimize Snacking
• Fewer meals and snacks allow insulin levels to remain low and promote fat burning. Stick to planned meals to prevent unnecessary calorie and carbohydrate intake.
Why These Guidelines Work
Blood Sugar Regulation: Reducing carbohydrate intake minimizes blood sugar spikes and insulin demand.
Fat Adaptation: A low-carb approach helps the body burn fat more efficiently, including stored fat.
Sustainability: These principles encourage eating real, nutrient-dense foods rather than relying on processed or “diet” foods.
Reversal of Type 2 Diabetes: Hallberg’s clinical trials demonstrated that many patients could reduce or eliminate diabetes medications by following these guidelines.
