Is Sugar Really the Enemy?
TL;DR
Sugar from real food (fruit, potatoes, rice) doesn't cause insulin resistance or obesity. PUFAs cause insulin resistance. Insulin is normal, healthy hormone—not the enemy. Problem is when insulin can't work (insulin resistance from oxidized fats). Eat carbs from real food, eliminate seed oils, insulin sensitivity improves. Sugar isn't poison. Seed oils are.
You avoid sugar.
All of it. Fruit. Potatoes. Rice. Anything sweet.
"Sugar spikes insulin." "Insulin makes you fat." "Sugar causes diabetes."
You're eating keto or low-carb. Fasting. Tracking blood sugar.
But you're exhausted. Gaining weight. Metabolism is broken.
Blaming sugar for metabolic disease is like blaming water for rust. Water touches metal, rust forms. But real cause is oxygen (seed oils), not water (sugar).
What Insulin Does
Insulin is a storage hormone.
Normal functions:
- Signals cells to absorb glucose
- Stores excess energy as glycogen (liver, muscle)
- Signals fat cells to store energy
- Regulates thyroid function
- Essential for muscle growth
Insulin is NOT bad.
It's necessary. Life-threatening without it (type 1 diabetes).
Problem isn't insulin.
Problem is when cells can't respond to insulin (insulin resistance).
What Causes Insulin Resistance
Not sugar. Not carbs.
Real cause: Oxidized fats (PUFAs).
How PUFAs Cause Insulin Resistance
1. Oxidized PUFAs accumulate in cell membranes
Especially in fat cells, liver, muscle.
2. Oxidation creates toxic byproducts
4-HNE, MDA, lipid peroxides.
3. Insulin receptors become damaged
Can't bind insulin properly. Signal doesn't transmit.
4. Cells can't absorb glucose
Even with high insulin. Glucose stays elevated in blood.
5. Pancreas produces MORE insulin
Trying to force glucose into cells. Insulin levels rise.
6. Chronic high insulin + high glucose
The Sugar-Insulin-Fat Theory (Wrong)
Popular narrative:
"Eat sugar → insulin spikes → fat storage → obesity → diabetes"
Problems with this:
1. Carbs Don't Cause Insulin Resistance
Populations eating high-carb, low-PUFA:
- Traditional Asian (white rice daily)
- Pacific Islanders (taro, fruit)
- Mediterranean (potatoes, bread)
Low rates of diabetes and obesity.
Until they adopted Western diet (seed oils).
2. Insulin Resistance Comes First
Sequence:
- Eat seed oils for years
- PUFAs accumulate in cells
- Insulin receptors become damaged
- Insulin resistance develops
- THEN glucose handling fails
Insulin resistance precedes high blood sugar.
3. Fat Storage Is Normal
Insulin signals fat storage.
This is healthy.
Store energy when eating. Release energy when fasting (overnight).
Problem: When fat cells are insulin resistant. Fat gets trapped. Can't be accessed for energy.
This is from PUFAs, not insulin.
4. Protein Spikes Insulin Too
Protein raises insulin.
No one says "protein makes you fat."
Because it doesn't. Neither do carbs.
Sugar From Real Food vs. Processed Food
- Comes with fiber, vitamins, antioxidants
- Moderate glucose rise
- No PUFAs
- Insulin response normal and healthy
Oreo (processed sugar):
- Made with soybean oil (PUFAs)
- Refined flour
- Sugar + PUFAs = insulin resistance
- Problem is PUFAs, not sugar
Context matters.
Sugar with PUFAs = problematic. Sugar without PUFAs = fine.
What Actually Causes Diabetes
Type 2 diabetes is: Insulin resistance severe enough that blood sugar stays elevated.
Root cause: PUFAs.
Mechanism:
- Decades of eating seed oils
- PUFAs accumulate in liver, muscle, fat cells
- Insulin receptors damaged
- Cells can't absorb glucose
- Blood sugar stays high
- Pancreas exhausted from producing insulin
- Diabetes diagnosed
"Solution" doctors give: Reduce carbs. Inject more insulin. Medications.
Real solution: Eliminate PUFAs. Fix insulin resistance. Many people reverse diabetes.
You Can Eat Carbs
Potatoes, rice, fruit are healthy.
Benefits:
- Support thyroid function
- Provide energy
- Replenish glycogen
- Improve sleep
- Prevent metabolic suppression
How much: 150-250g carbs daily for most people.
Eating carbs won't make you fat or diabetic.
If eating real food without seed oils.
What to Avoid
Not sugar itself.
Avoid:
Seed Oils
Primary cause of insulin resistance:
- Canola, soybean, sunflower, safflower, corn
- In packaged foods, restaurant meals
- Eliminate completely
Sugar + Seed Oil Combinations
Cookies, cakes, donuts, chips: Made with seed oils. Sugar isn't the problem, oil is.
High-Fructose Corn Syrup (In Excess)
Fructose in fruit: fine.
Liquid fructose in soda: problematic.
Overwhelms liver. Especially when combined with seed oils.
Processed Food Generally
Usually contains:
- Seed oils
- Refined flour
- Sugar + PUFAs combination
Reversing Insulin Resistance
Eliminate All PUFAs
Primary intervention.
Stop eating seed oils. Insulin sensitivity improves within months.
Timeline:
- Month 1-2: Inflammation decreasing
- Month 2-4: Insulin sensitivity improving
- Month 3-6: Blood sugar normalizing
- Month 6-12: Full reversal possible
Eat Real Food
Including carbs:
Makes insulin resistance worse long-term.
Support Thyroid
Thyroid and insulin sensitivity connected.
Low thyroid worsens insulin resistance. Fix thyroid, insulin sensitivity improves.
Strength Training
Muscle is insulin-sensitive tissue.
More muscle = better insulin sensitivity. 2-3x per week.
Sleep 7-9 Hours
Poor sleep worsens insulin resistance. Good sleep improves it.
Reduce Stress
High cortisol worsens insulin resistance. Manage stress. Insulin sensitivity improves.
Real Examples
Example 1: Type 2 Diabetes Reversed
Before:
- Type 2 diabetes 5 years
- Metformin, insulin injections
- HbA1c 8.2% (diabetic)
- Eating low-carb, still high blood sugar
After 6 months (eliminated PUFAs):
Example 2: Pre-Diabetes Gone
Before:
- Fasting glucose 115 mg/dL (pre-diabetic)
- Fasting insulin 18 μIU/mL (insulin resistant)
- 40 lbs overweight
- Avoiding all carbs
After 4 months:
- Fasting glucose 88 mg/dL (normal)
- Fasting insulin 6 μIU/mL (excellent)
- Lost 25 lbs
- Eating potatoes and fruit daily
Example 3: PCOS Reversed
Before:
After 5 months:
FAQ
Q: Will eating fruit make me diabetic? A: No. Fruit doesn't cause diabetes. PUFAs cause diabetes. Eat fruit freely.
Q: Don't carbs spike blood sugar? A: Yes, temporarily. This is normal. Problem is when sugar stays high (insulin resistance from PUFAs). Not from eating carbs.
Q: I have diabetes. Can I eat carbs? A: Work with doctor to adjust medications. But yes, gradually reintroduce carbs while eliminating PUFAs. Many people reverse diabetes this way. Monitor blood sugar closely.
Q: Won't insulin make me fat? A: No. Insulin is normal hormone. Fat storage is normal. Problem is insulin resistance (from PUFAs) preventing fat release. Fix insulin resistance, weight regulates.
This isn't medical advice. Work with your doctor if you have diabetes or insulin resistance.