The Unbelievable Link Between Saturated Fat, Diabetes, and Inflammation
By Lauren Plunkett, RDN LD CDCES and Kylie Buckner, RN
Insulin resistance is a form of whole-body inflammation that affects your liver, muscle tissue, brain, and pancreas. Unlike the acute inflammation you experience when stubbing your toe or getting a migraine, insulin resistance creates chronic inflammation that silently damages your organs for years—sometimes decades—before symptoms appear.
Contrary to popular belief, insulin resistance isn't just a concern for people with diabetes. It affects every single human being, regardless of age, weight, or activity level. Even a normal-weight, active six-year-old could be living with insulin resistance without showing any outward symptoms. This is because insulin resistance develops silently, long before any diagnosable condition appears.
The most troubling aspect of insulin resistance is that it's completely invisible; you cannot feel it happening inside your body.
Cyrus Khambatta, PhD Explains The True Cause of Insulin Resistance
Our guest on this episode is New York Times bestselling author Cyrus Khambatta, PhD. (He’s also Kylie’s husband).
When Dr. Cyrus Khambatta was diagnosed with type 1 diabetes in 2002, he followed conventional medical advice to eat a low-carb diet. He was told to avoid rice, pasta, potatoes, and to limit fruit. Instead, he increased his consumption of red meat, white meat, fish, chicken, peanut butter, and cheese.
The promise was that his blood glucose would come down and his insulin use would remain stable. However, the opposite occurred. His insulin use doubled in just one year, going from 25 units to 52 units daily, even though his carbohydrate intake hadn't changed. His blood glucose was a disaster, swinging wildly throughout the day and night.
After a year of struggling, Dr. Khambatta worked with a nutrition expert who completely reversed his approach to reversing insulin resistance. He switched to a low-fat, plant-based, whole-food diet rich in fruits and vegetables. The results were immediate and dramatic:
His carbohydrate intake increased sixfold (from 100g to 600g daily)
His insulin requirements dropped significantly (from 50 to 26 units daily)
His insulin sensitivity improved 14-fold (from 1 unit per 2g of carbs to 1 unit per 28g)
His energy levels soared
Joint pain and muscle stiffness disappeared
This transformation occurred in just seven days, demonstrating the powerful and rapid effect that dietary changes can have on reversing insulin resistance. By reducing fat intake and increasing fiber-rich plant foods, his body quickly regained its ability to respond to insulin effectively.
After experiencing this dramatic turnaround, Dr. Khambatta earned a PhD in Nutritional Biochemistry from UC Berkeley in 2012, then went on to co-author the New York Times bestselling book Mastering Diabetes which has changed the lives of more than 150,000 people.
Dr. Khambatta and his wife Kylie Buckner are the cofounders of Evolution Health, a coaching program that helps people reverse metabolic conditions like prediabetes, type 2 diabetes, heart disease, and obesity using food as medicine.
Why Saturated Fat Creates Insulin Resistance
In the world of insulin resistance, people are constantly talking about sugar, sugar, carbs, carbs, carbs. Most people believe that insulin resistance is solely driven by carbohydrate consumption.
While a diet high in refined carbohydrate energy (cookies, crackers, chips, sodas, high-fructose corn syrup products) can certainly contribute to insulin resistance, there's a more effective and direct way to induce insulin resistance: eating a diet high in saturated fat.
One of the principles that nutritional biochemistry research has definitively shown is that saturated fat is the true culprit.
Saturated fat is the boogeyman that most people either don't know about or don't want to admit is responsible for many health problems—insulin resistance being chief among them, followed by cardiovascular issues, specifically high LDL cholesterol and high blood pressure.
Through extensive research, Cyrus Khambatta, PhD has discovered there appears to be a magical cutoff of total fat intake that exists somewhere between approximately 30 grams and 40 grams per day. When you eat a diet that contains more than 30-40 grams of total fat daily, you enter into the world of insulin resistance. When you eat less than approximately 30-40 grams per day, you enter into the world of insulin sensitivity.
To put this in perspective:
A medium avocado contains about 22 grams of fat
A 12-ounce Porterhouse steak contains 18 grams of fat
A T-bone steak (12 ounces) contains 39 grams of fat
Two eggs contain 10-12 grams of fat
Two tablespoons of olive oil contain 28 grams of fat
As you can see, a little bit of fat goes a long way, and it's remarkably easy to exceed this threshold with a standard Western diet. If you want to reverse insulin resistance, monitoring your fat intake becomes crucial.
How Plant Foods Help Reverse Insulin Resistance Naturally
If saturated fat is the villain in our story of insulin resistance, fiber is undoubtedly the hero. Fiber is probably the Superman of the nutrition world, and its benefits extend far beyond what most people realize when it comes to reversing insulin resistance.
When you consume a fiber-rich diet, several important processes occur that directly help reverse insulin resistance:
First, fiber slows the rate at which glucose is absorbed into your blood. When you eat food containing fiber, it travels down your esophagus and into your small intestine, where the bulk of nutrient digestion occurs. When fiber is present, the enzymes that extract glucose, amino acids, and fatty acids have a more difficult time doing their job. This complication is actually beneficial—it slows everything down, preventing rapid rises in blood glucose, blood lipids, and insulin production.
Second, humans cannot digest fiber. We do not produce the enzyme called cellulase, which is required to break down cellulose. Most people don't realize that fiber is actually 100% glucose—it's glucose attached to glucose, attached to glucose, and so on. But since we can't digest it, fiber acts as a brake, slowing digestion and then passing into the large intestine.
Third, in your large intestine, you have approximately 38 trillion bacteria that do manufacture cellulase. These bacteria have the metabolic "scissors" needed to cut the long chains of glucose molecules into individual pieces. They use this glucose for energy, allowing them to replicate and colonize your large intestine, making it more powerful at metabolizing fiber-rich foods.
Fourth, and perhaps most importantly, these gut bacteria use the glucose from fiber to manufacture magical molecules called short-chain fatty acids. These short-chain fatty acids are like fertilizer for almost every tissue in your body and play a crucial role in reversing insulin resistance. They enter your bloodstream and travel throughout your body, providing numerous benefits:
In your gut, they maintain the integrity of the epithelial layer
In your colon, they serve as a primary energy source for colonic cells and help lower your risk for colon cancer
In your brain, they help maintain the integrity of your blood-brain barrier, reducing the risk of brain inflammation
In your pancreas, they stimulate insulin production
In your liver, they can increase gluconeogenesis and glycogen synthesis
In your muscles, they make you more insulin sensitive by helping your muscles absorb glucose
To reverse insulin resistance effectively, increasing your fiber intake from whole plant foods is one of the most powerful strategies available.
How Reversing Insulin Resistance Impacts Your Entire Body
The benefits of reversing insulin resistance extend far beyond diabetes management. This approach can help with numerous chronic conditions:
Hypertension (often improving within 1-2 weeks)
High cholesterol
Chronic inflammation
Weight management (many people lose weight without trying)
Energy levels
Joint pain
Chronic kidney disease
Fatty liver disease
Alzheimer's disease
Cognitive decline
Thyroid dysfunction
When you reverse insulin resistance, you're not just addressing one health concern—you're improving the function of virtually every system in your body. This is because insulin resistance is a whole-body condition that affects multiple organs and tissues simultaneously.
Many people report that when they adopt a diet designed to reverse insulin resistance, they experience improvements in areas they weren't even targeting. They sleep better, think more clearly, have more stable moods, and generally feel more vibrant and alive.
The Indian Gooseberry: A Powerful Food to Help Reverse Insulin Resistance
While many "superfoods" get significant attention in the media, one of the most powerful foods to help reverse insulin resistance remains relatively unknown: the Indian gooseberry, also called the amla berry.
The ORAC value (Oxygen Radical Absorbance Capacity) is a scientific measurement of a food's antioxidant power. When comparing popular superfoods:
Goji berries have an ORAC value of approximately 3,000
Cranberries have an ORAC value in the 10,000s
Cacao powder has an ORAC value of 55,000
Turmeric has an ORAC value of 127,000
The Indian gooseberry has an ORAC value of 261,500
This makes the Indian gooseberry the single most powerful antioxidant-rich whole food ever discovered by humans. It can lower blood pressure, blood glucose, and cholesterol, and is particularly effective at reducing inflammation throughout the body—all factors that directly help reverse insulin resistance.
The Indian gooseberry works through multiple mechanisms to help reverse insulin resistance. Its powerful anti-inflammatory properties help reduce the chronic inflammation that underlies insulin resistance. Additionally, its high antioxidant content helps protect cells from oxidative damage, allowing them to function more efficiently and respond better to insulin signals.
Click here to learn more about how to get started with Amla Green – the best tasting Indian gooseberry product on the market today.
5 Steps to Reverse Insulin Resistance Starting Today
You don't need to make dramatic changes overnight to begin reversing insulin resistance. The compounding effect of small, consistent changes is one of the most powerful tools at your disposal. Warren Buffett calls compounding interest the "eighth wonder of the world," and the same principle applies to health improvements.
Here are five specific steps you can take to start reversing insulin resistance today:
Reduce your total fat intake to below 30-40g daily. Start by eliminating or significantly reducing oils, fatty meats, and high-fat dairy products. Read labels carefully—fat hides in many processed foods.
Increase your fiber intake gradually. Aim for at least 40g of fiber daily from whole plant foods. Begin by adding one additional serving of fruits, vegetables, legumes, or whole grains to each meal.
Replace animal-based meals with plant-based alternatives. Instead of a turkey burger for breakfast, try a bowl of oatmeal with berries. Substitute bean-based dishes for meat-centered meals.
Monitor your progress. If you have diabetes, track your blood glucose and insulin needs. If not, pay attention to energy levels, sleep quality, and other biomarkers like blood pressure or cholesterol if available.
Be consistent but patient. Some people see dramatic improvements in insulin sensitivity within days, while others may take weeks or months. The key is consistency—small daily choices compound over time.
If you make one good choice today, then another good choice tomorrow, and continue this pattern, you'll begin feeling better quickly. By the time you're 20 years into this journey, you'll feel like a completely different person—but you won't have to wait 20 years to experience significant benefits in reversing insulin resistance.
The science is clear: insulin resistance affects everyone, not just those with diabetes, and it's primarily driven by dietary fat, not carbohydrates. By understanding this connection and making appropriate dietary changes, you can dramatically improve your health, energy, and quality of life by reversing insulin resistance naturally.
Frequently Asked Questions About Reversing Insulin Resistance
How long does it take to reverse insulin resistance?
Many people see improvements in insulin sensitivity within 1-2 weeks of reducing dietary fat and increasing fiber intake. Complete reversal varies by individual but can take anywhere from several weeks to several months of consistent dietary changes.
Can you reverse insulin resistance completely?
Yes, research shows that insulin resistance can be completely reversed in many cases through appropriate dietary and lifestyle changes, particularly by reducing saturated fat intake below 30-40g daily and increasing fiber consumption.
What foods should I avoid to reverse insulin resistance?
To reverse insulin resistance, limit foods high in saturated fat such as meat, dairy, eggs, and oils. Also avoid refined carbohydrates like white bread, cookies, and sugary beverages which can spike blood glucose levels.
Does exercise help reverse insulin resistance?
Yes, regular physical activity helps reverse insulin resistance by improving muscle cells' ability to respond to insulin. Even moderate exercise like walking for 30 minutes daily can significantly improve insulin sensitivity.
Can intermittent fasting help reverse insulin resistance?
Some research suggests intermittent fasting may help reverse insulin resistance by giving your body a break from processing nutrients and allowing insulin levels to decrease. However, the composition of your diet during eating periods remains crucial