The Whole Of It

Many people with diabetes are trying a popular diet, Whole30. But should you?

- Micaela Young, M.S.

The Whole30 is a restrictive and short-term diet, in which for 30 days, participants commit to non-negotiable food rules: no legumes, grains, dairy, alcohol or added sugar. They go cold turkey on avoiding dietary staples like whole-wheat bread, oats, rice, peanut butter, beans, and milk. They eat only whole foods from a few food groups: vegetables and fruits, meats, seafood, eggs, nuts, and seeds. If they slip up, they start over—no exceptions. The creators’ goal? That participants better understand how the banned foods affect them, while they overcome bad habits and cravings, lose weight, get energised, and cure unexplained aches and pains.

WHAT YOU’LL GAIN

It’s a nudge in the right direction. The programme offers clear-cut rules and meal-planning guides that aim to take the guesswork out of grocery shopping—and provide added motivation to steer clear of the snack aisle. The Whole30 also has an active online community to offer support and act as a sounding board for struggles and questions. And it can be inspiring to hear the real-life experiences of those who’ve followed the Whole30 and lost weight or stabilised their blood sugar. “Many patients have improved glucose control, the ability to stop medications, and increased happiness when I work with them to focus on vegetables, fruits, nuts, and quality meats, while also removing sugar, whole grains, legumes, and dairy,” notes Rick Hendricksen, M.D., a Whole30 certified coach.

There are also valuable lessons to be learned.

“This programme teaches participants to pay more attention to the foods they’re eating,” says Jill Weisenberger, M.S., RDN, CDE, author of Diabetes Weight Loss: Week by Week. Followers learn to be pickier about the foods they buy, to cook more, and to plan their weekday meals ahead of time.