Primary Care Voice

Dining Out with Diabetes: What to Order at Restaurants

Dining Out with Diabetes: Food Sequencing, Portions & Fast-Food Swaps to Reduce Blood Sugar Spikes This episode explains how people with diabetes can still dine out by using strategies around portion control, mindful eating, and food sequencing to reduce post-meal blood sugar spikes. It notes that typical restaurant meals average about 860 calories, 122 grams of carbs, near-zero fiber, and high sodium, and describes how high blood sugar damages blood vessels and contributes to plaque, heart attack, stroke, and limb loss. The script outlines how the food industry drives overeating through oversized portions, ultra-processing, backward sequencing (bread first), hidden sugars in sauces, unhealthy oils, additives, plastics, and high sodium, and offers counter-strategies: box half the meal, eat fiber/vegetables first then protein/fat then carbs, choose lower-sugar sauces, prioritize whole grains/legumes, avoid sugary drinks, use CGM feedback, and make fast-food swaps (e.g., lettuce wrap plus salad/apple wedges) to cut calories and carbs.

How to Reverse Diabetes With Diet — Why Fiber Is the Secre

How to Reverse Diabetes With Diet — Why Fiber Is the Secret Fiber for Type 2 Diabetes Reversal: Lower A1C, Cholesterol & Heart Risk (Soluble vs Insoluble) Dr. Kulmeet Kundlas explains how increasing dietary fiber can help reverse type 2 diabetes, reduce post-meal glucose spikes, and protect blood vessels by preventing high-sugar damage to the glycocalyx that contributes to plaque, heart attack, and stroke. He contrasts a low-fiber Western diet (about 15 g/day) with recommended intake (~30–35 g/day) and describes soluble, viscous fibers (e.g., oats, barley) that slow gastric emptying, reduce spikes, and lower cholesterol by binding bile, and insoluble/fermentable fibers (e.g., beans, lentils, greens) that feed the microbiome to produce short-chain fatty acids linked to satiety, improved insulin resistance, colon health, and increased GLP-1 signaling. He offers practical targets and food examples, advises adding fiber gradually with hydration, notes medication timing concerns, and highlights fiber’s role in preventing constipation, including with GLP-1 drugs,

Living with Diabetes: A Simple Carb Counting Guide

Carb Counting for Diabetes: Labels, Net Carbs, Plate Method, and the Rule of 500 In this live diabetes-series session, the host explains carbohydrate counting as a key survival skill for diabetes management, focusing on how carbs affect blood sugar, how to read nutrition labels (total carbs, fiber, and net carbs), and how glycemic index influences sugar spikes. The script reviews what food is made of, why carbohydrates are the body’s preferred fuel, and how insulin works in type 1 versus insulin resistance in type 2 diabetes. Practical guidance includes estimating daily calories (10/15/20 calories per pound based on activity), aiming for a balanced diet (about 50% carbs, 25% protein, 25% fat), typical carb targets per meal (women 45–60g, men 60–75g), and using the 9-inch plate/hand-portion method. It also covers common mistakes, using CGMs, and insulin dosing with the “rule of 500.”

Keto vs Mediterranean vs Intermittent Fasting: Which Reverses Diabetes?

Type 2 diabetes reversal is no longer a hope — in 2026 it is evidence-based medicine. The latest ADA guidelines confirm that diabetes remission is achievable through diet, weight loss, exercise, sleep, and stress management. In this video, Dr. Kundlas walks you through the exact pillars that put insulin resistance into reverse, why simple carbohydrates (not all carbs) drive disease, and how losing 10–30% of body weight unlocks 34–86% remission rates. This is not about a fad low carb diet or a quick fix. It is a complete diabetes management framework rooted in physiology — the kind your doctor wishes they had time to explain.

The Best Diabetic Diet 2026

Best Diet for Diabetes (and Metabolic Disease): Calories, Macros, Mediterranean, Low-Carb, and 5:2 Fasting Explained In this live masterclass, Dr. Kulmeet Kundlas explains how diet and daily micro-habits drive metabolic disease (diabetes, hypertension, high cholesterol, sleep apnea, coronary disease, stroke, peripheral artery disease) through visceral fat, insulin resistance, and beta-cell failure, emphasizing obesity as hormone-mediated rather than willpower. He provides calorie targets by activity level (10/15/20 calories per pound) and a weight-loss rule of 500–1000 calorie daily deficits, noting diet can reduce A1C as much as or more than medications. He breaks diets into macronutrient “levers” (fat/protein/carbs), contrasts low-carb (keto/Atkins/carnivore) vs high-carb (vegan/Ornish) patterns, highlights Mediterranean as sustainable, and describes 5:2 fasting (500–800 calories on two nonconsecutive days) as highly effective for weight loss and insulin resistance. He reviews diabetes remission data with greater weight loss, offers a hybrid early low-calorie/low-carb approach (especially within 10 years of diagnosis), outlines meal-order and timing strategies, ADA plate guidance, fiber and micronutrient needs (magnesium, zinc, B12 with metformin), and key medication safety cautions (avoid SGLT2 inhibitors with keto; manage insulin/sulfonylureas with fasting; prioritize protein and resistance training on GLP-1/GIP-1 drugs).