Reversing Type 2 Diabetes: Lessons from Dr. David Unwin

Human health and diseaseDietary guidance
Written By Michael Butler

In a nutshell

  • Type 2 diabetes can be reversed and medication eliminated

  • Determine what spikes your blood sugar and keeps your insulin elevated

  • Eliminate harmful sugars and starches and replace with nutritious proteins, fats, and vegetables‍

This article is about one of those encouraging mainstream stories that make me optimistic about achieving widespread lifestyle change. Published in The Telegraph entitled “I’ve helped 150 people reverse their type 2 diabetes. This is how”, the piece features Dr. David Unwin, a UK GP whose practical, evidence-based advice on reversing type 2 diabetes has earned him a permanent spot on my list of trusted voices in health.

I’ve summarised the key points below, mostly in Dr. Unwin’s own words. I’ve also included links to related articles if you want to dive deeper, and at the very end you’ll also find a list of past articles describing topics in mainstream press.

Dr. Unwin’s six-point approach

  1. ‍ ‍Cut back on sugar and starchy carbohydrates

  2. Increase your intake of greens and protein

  3. Don’t fear healthy fats

  4. Track changes over time

  5. Embrace support

  6. Medication isn’t the only option

Cut back on sugar and starchy carbohydrates

Most people know to watch chocolate, biscuits, and cakes. Fewer realise how much sugar certain starches deliver.

 
“…a baked potato can release the equivalent of around nine teaspoons of sugar into the bloodstream, while a 150g serving of boiled white rice is comparable to adding roughly 10 teaspoons of sugar to a cup of tea.”
 

Increasing greens and protein

Once you reduce the sweet and starchy foods, what replaces them? Dr. Unwin recommends simple, effective swaps:

 
“One simple change is swapping mashed potatoes, pasta or rice for green vegetables such as broccoli, courgettes or green beans”
 

What about protein?:

 
“Meals should be built around nutrient-rich protein sources including chicken, eggs, oily fish, legumes and unprocessed red meat. These foods are less likely to trigger dramatic rises in blood sugar and help curb hunger for longer.”
 

Don’t fear healthy fats

In my opinion the most egregiously poor health advice in recent years is associated with fats.  Dr. Unwin says:

 
“For years, we have been told that low-fat products are the healthier option – from fat-free yogurts and mayonnaise to vegetable spreads. In reality, many of these foods are heavily processed and contain added sugars or artificial sweeteners to improve their taste, which can undermine both blood sugar control and weight loss.”
 

Track changes over time

Simple metrics work well - weight, waist measurement, and how you feel. For deeper insight (if budget allows), into your n=1 experiment, a continuous glucose monitor (CGM) gives powerful real-time feedback:

 
“For those who can afford to buy them privately, a continuous glucose monitor (CGM) can also be a useful tool for near-real-time feedback, allowing people to see how different foods affect their glucose levels within minutes.”
 

Embrace support

Sustaining major lifestyle change is not easy. Enlist family and friends:

 
“Support at home matters – whether that means loved ones choosing restaurants with low-carbohydrate options or simply cooking meals everyone can enjoy together.”
 

Medication isn’t the only option

Diet is a powerful tool. Dr. Unwin uses a memorable analogy:

 
“You need to value your own health. I often tell patients that if they owned an expensive sports car, they would want to fill it with the best quality fuel possible. Our bodies deserve the same care and attention. This means prioritising regular movement, with even short, brisk walks after meals helping to improve blood sugar control.”
 

Regular movement is also important, especially short brisk walks after meals. I’d personally add sensible sunlight exposure to the list.

Important safety note for anyone on diabetes medication:

 
“Of course, anyone already taking diabetes medication should seek medical advice before making major dietary changes, as blood sugar levels can improve quickly. But once people understand that type 2 diabetes does not always have to be a lifelong condition, many discover they are capable of making changes they once believed impossible.”
 

Summary

Dr. Unwin’s results with over 150 patients show that reversal is possible at any age - but earlier is better:

 
“The results underline an important point: it is never too late to improve your health, but early intervention matters. The sooner people understand how different foods affect their blood sugar – and make the necessary dietary changes – the greater their chance of success.”
 

Positive health changes are achievable at any stage of life. Dr. Unwin’s approach is refreshingly straightforward - eat real food, move regularly, track progress, and get support. I think this advice applies to much of what we presently consider to be chronic diseases.‍

 

Previous Articles of interest

Additional popular press articles

Michael Butler
Next

Vitamin B12 deficiency is a serious risk for vegans and vegetarians