Two of the biggest health challenges I see people struggle with today are excess weight and type 2 diabetes. Even with the amount of information available now, these conditions continue to rise — which tells me that most people still need clearer, more realistic guidance on how to manage their health.
When I work with clients, especially those who’ve battled weight or blood-sugar issues for years, I always focus on simple steps that fit into real life. And research like this helps us understand which nutrition approaches actually make a meaningful difference.
Why Weight and Blood Sugar Are So Closely Linked
When someone is carrying extra weight — especially around the midsection — it becomes harder for the body to regulate blood glucose. This is one of the key drivers behind type 2 diabetes.
A common question people ask me is whether a low-carb diet or a traditional higher-carb, lower-fat approach works better. Low-carb diets are popular, but many versions are high in saturated fat, which can raise concerns about heart health.
That’s why this study is so interesting: it looked at a low-carb diet built around unsaturated fats to see whether it could improve health without compromising the heart.
The Study: Two Years, Two Diets, Real-World People
Researchers ran a two-year randomised controlled trial with adults aged 35–68 who had type 2 diabetes and a BMI between 26 and 45.
A total of 115 people were assigned to one of two diet plans:
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Low-carb (LC): 14% carbs, 28% protein, 58% fat
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High-carb (HC): 53% carbs, 17% protein, 30% fat
Both groups kept saturated fat under 10% of total energy and followed a structured exercise program — something I always emphasise with my clients.
What Researchers Measured
They tracked:
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Blood glucose markers (HbA1c, fasting glucose, glycaemic variability)
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Diabetes medication usage
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Weight and fat mass
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Blood pressure
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Cholesterol and heart-health markers
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Kidney health
These are the same types of measures I focus on when helping clients build long-term healthy habits.
What They Found After Two Years
Sixty-one people completed the full study. Here’s what stood out:
Similar improvements across both groups
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Weight loss was almost identical:
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Low-carb: 6.8 kg
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High-carb: 6.6 kg
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HbA1c improved in both groups
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Blood pressure dropped
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Body fat decreased
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Fasting glucose improved
This tells me that when calories are controlled and regular movement is part of the plan, both dietary styles can support better health.
But the low-carb group gained extra benefits
People following the low-carb, higher-unsaturated-fat plan had:
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Better blood glucose stability
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Reduced need for diabetes medication
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Lower triglycerides
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Maintained HDL cholesterol
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Improvements in LDL and other cardiovascular risk markers
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No negative effects on kidney health
For people wanting to reduce their medication or better stabilise their energy and cravings, this is worth paying attention to.
What This Means for Real People Trying to Improve Their Health
Both diets worked — but the low-carb model with healthy fats gave additional metabolic and cardiovascular benefits.
When I coach clients through lifestyle change, I use a simple, supportive approach grounded in technique, sustainable habits and building confidence. This study reinforces something I see often: when you prioritise nutrient-dense foods, healthy fats, lean proteins and realistic movement, your health improves from all angles.
It’s not about being perfect — it’s about finding an approach that feels achievable and doesn’t leave you feeling restricted or overwhelmed.
If you’re working on weight loss or managing type 2 diabetes, a low-carb, higher-unsaturated-fat style of eating can be a powerful option, especially when paired with regular training, accountability and the right support.
