Why Plant-Based Beats Paleo and Keto & Everything Blood Glucose | Drew Harrisberg X Rich Roll

Added: Oct 9, 2023

Harrisberg explains that diabetes is an umbrella term for different types of the disease, but they all share the common symptom of high blood glucose or hyperglycemia. Type 1 diabetes is an autoimmune condition where the immune system attacks and destroys the cells in the pancreas that produce insulin. As a result, individuals with type 1 diabetes need to administer insulin externally through a pen or pump.

On the other hand, type 2 diabetes is characterized by insulin resistance, where the body's cells do not respond properly to insulin. Initially, the pancreas still produces insulin, but over time, it may stop producing enough insulin, leading to insulin dependence.

Harrisberg discusses his initial prognosis after being diagnosed with type 1 diabetes, which was quite grim. He was told that his life expectancy would decrease, and he would be at a higher risk for cardiovascular disease and other complications. However, he discovered that exercise could help manage his condition by utilizing a mechanism called non-insulin mediated glucose uptake. When muscles contract during exercise, it triggers the translocation of glucose transporters to the cell walls, allowing glucose to enter the cells independently of insulin.

Harrisberg emphasizes the importance of finding the right tools to manage diabetes. He initially saw exercise as the primary tool, but he later realized that different types of exercise could have different effects on blood glucose levels. He also experimented with different diets and found success with a paleo diet initially, which led to a significant reduction in his insulin requirements. However, he also experienced weight gain and some disordered eating patterns during this time.

Eventually, Harrisberg found his way back to a path that was good for his health. He discovered the benefits of a whole food plant-based diet, which helped him regulate his blood glucose levels and improve his overall well-being. He also started using a continuous glucose monitor (CGM) to track his blood glucose levels more effectively.

Harrisberg acknowledges that managing diabetes is an ongoing process of trial and error. He encourages individuals with diabetes to experiment with different lifestyle choices, including exercise, nutrition, and mindset, to find what works best for them. He also emphasizes the importance of seeking support from healthcare professionals and connecting with others who have diabetes.

Harrisberg initially found success with the paleo diet and lifestyle, which helped him improve his insulin requirements and maintain stable blood glucose levels. However, as he became more involved in the diabetes community online, he started receiving questions about the keto diet and its potential benefits for type 1 diabetes. Being a self-experimenter, Harrisberg decided to try the keto diet himself and documented his experience on social media.

Initially, the keto diet seemed to work well for Harrisberg. His insulin requirements decreased even further, and his blood glucose levels remained stable. He followed a paleo-style keto diet, focusing on whole foods and non-starchy vegetables, and consuming a high amount of fat (75% of calories). However, after two months, Harrisberg started experiencing higher fasting blood glucose levels, despite increasing his basal insulin dose. This led him to realize that he was becoming resistant to the exogenous insulin he was administering.

At this point, Harrisberg was introduced to the concept of a whole food plant-based (WFPB) diet by Simon Hill. He decided to fully embrace this approach, even though he had concerns about losing muscle mass and experiencing high blood glucose levels. To his surprise, within a few weeks, his insulin requirements and sensitivity improved significantly. His muscles were able to absorb glucose again, and his insulin needs decreased. He also gained a few kilos of lean muscle mass.

Harrisberg acknowledges that the keto diet can work for some people with diabetes, but it is not a long-term solution. It can mask the underlying issues with glucose metabolism and insulin sensitivity. In contrast, a WFPB diet allows for normal blood glucose control and insulin requirements in the presence of carbohydrates. It focuses on weight loss, muscle retention, and overall health.

Harrisberg also addresses the fear and misconceptions around carbohydrates and grains. He explains that insulin sensitivity and body composition play a significant role in carbohydrate tolerance. By maintaining a healthy body weight and consuming unsaturated fats, individuals can tolerate carbohydrates better. He mentions that the longest-living populations with the lowest rates of type 2 diabetes consume a high amount of beans and whole grains.

The conversation then shifts to the ethical and environmental aspects of a plant-based diet. Harrisberg admits that he initially focused on the health benefits but later became aware of the animal welfare and environmental implications. He realized that he was contradicting himself by claiming to love animals while consuming them. This realization led him to embrace a plant-based lifestyle that aligns with his values.

Harrisberg and Rich discuss the challenges of advocating for a plant-based diet and the different approaches to activism. They agree that leading by example and engaging in non-judgmental conversations is more effective than aggressive advocacy. Harrisberg believes that a diet attached to values and ethics is easier to maintain long-term than one based solely on aesthetics or weight loss.

The conversation then touches on the use of continuous glucose monitors (CGMs) by non-diabetic individuals. While CGMs are crucial for diabetics, there is a debate about their use by the general population. Some argue that it provides valuable information about blood glucose levels and can lead to better health outcomes. Others are concerned about the potential misuse or misunderstanding of the data, leading to unnecessary anxiety or disordered eating behaviors.

Harrisberg and Rich both express their uncertainty about where they stand on this issue and the need for further discussion and research. They emphasize the importance of individual responsibility and education when using CGMs or any other health monitoring technology.

Harrisberg continues by explaining that while some people wear CGMs for health reasons, others wear them as a fashion accessory or a badge of honor to show their commitment to investing in their health. However, he believes that wearing a CGM without understanding or knowing how to interpret the data it provides is useless. He argues that people are falling into the trap of wearing CGMs to collect data without understanding the underlying causes of fluctuations in their blood glucose levels. He also criticizes the use of CGMs to justify low-carb or keto diets, as they only provide information about blood glucose levels and not other important factors like insulin sensitivity or fat accumulation.

Harrisberg suggests that CGMs could be used more effectively to diagnose and manage diabetes. He proposes that high-risk individuals, such as those with a family history of diabetes or metabolic conditions, could wear CGMs to monitor their blood glucose levels and detect early signs of diabetes. This could lead to the early diagnosis and treatment of diabetes in many individuals who are currently undiagnosed.

The conversation then shifts to the topic of nutrition and the benefits of a plant-based diet. Harrisberg emphasizes the importance of plant diversity in one's diet, as different plants provide unique nutrients. He recommends aiming for 30 grams of protein per main meal, which can be obtained from sources like tofu, tempeh, legumes, nuts, and seeds. He also suggests including carbohydrates in every meal, preferably from whole grains, and filling up on nutrient-dense leafy greens and non-starchy vegetables.

When it comes to essential nutrients like omega-3s, vitamin D, and B12, Harrisberg advises getting them from food sources as much as possible. He includes foods like flaxseed meal, hemp seeds, and chia seeds for omega-3s, and takes supplements for B12 and vitamin D. He also mentions the importance of learning how to cook and experimenting with different recipes to make plant-based meals enjoyable and tasty.

The conversation then touches on the social aspect of eating a plant-based diet. Harrisberg acknowledges that it can be challenging to navigate social situations where plant-based options may be limited. He suggests being open about your dietary choices and asking for plant-based options when dining out. He also encourages people to own their choices and not use their dietary restrictions as an excuse, but rather as an opportunity to educate and inspire others.