Michael Mosley's blood sugar diet: what's behind it

The fact is that a stable blood sugar level can have a positive effect on both our health and our weight. However, in a world full of sugar and other fattening foods, it is often difficult to counteract this. Unfortunately, this means that more and more people are suffering from constantly elevated blood sugar levels. Often they don't even realize it. This is compounded by obesity and other secondary diseases. Michael Mosley - a British business journalist - took advantage of this correlation and developed the blood sugar diet. In this blog post, we would like to discuss Michael Mosley's diet. We will explain how the diet is composed, how it works and why this diet is not recommended under any circumstances.

Blood sugar diet: just another weight loss trend?

We have all tried a diet at least once in our lives. Some can be quite useful and help people to achieve a new attitude to life in the long term. Other diets, on the other hand, are ineffective and even unhealthy. The only thing they offer is a recurring yo-yo effect. The oversupply of unhealthy food is causing the number of overweight people to rise. For example, the obesity rate in Germany in 2021 was around 52.7 %.¹ That's just over half and quite alarming. Many health problems arise as a result of permanently elevated blood sugar levels and obesity - including fatty liver or type 2 diabetes. Michael Mosley, who is known for his publications on health issues, also pursues the goal of helping people with type 2 diabetes and obesity to achieve better health with his blood sugar diet by means of a strict, calorie-reduced but nevertheless questionable diet. The difference between the blood glucose diet and other diets is that the focus is solely on blood glucose levels. The aim of the diet is to consume just 800 calories a day, thereby reducing weight and balancing blood sugar levels.

A critical view of the blood sugar diet by M. Mosley

The question now arises as to what this strict method with only 800 calories a day does to our bodies and why it is so unhealthy. To explain this, we would first like to introduce you to M. Mosley's blood sugar diet and principles.

The scientific background to the blood sugar diet

The high blood sugar level causes insulin to be released - the hormone responsible for bringing blood sugar levels back down. If the blood sugar is now elevated more often, insulin resistance can occur. In the case of insulin resistance, the insulin no longer works as it should. The cells have become resistant and no longer absorb sugar from the blood. As a result, blood sugar levels continue to rise. A high insulin level therefore leads to more and more fat being stored. Above all, the fat accumulates as visceral fat in the abdominal area. Visceral fat is the fat that surrounds internal organs such as the liver or pancreas. This increases the risk of suffering from cardiovascular disease, among other things. Scientists have discovered that just one extremely high-fat meal is enough to reduce the effect of insulin in the body and increase the fat content of the liver. ² However, the vicious circle is created by the fact that the body is not properly supplied with energy as a result of insulin resistance, as a large proportion of the sugar is stored as visceral fat. The body continues to crave energy, which leads to an increased appetite and ultimately to weight gain, while hunger still persists. High fluctuations in blood sugar levels can also cause annoying food cravings. The stress hormone cortisol also contributes to people gaining more and more weight, even though they do not consume as many calories. A permanently elevated blood sugar level leads to an increased release of cortisol. The idea of the blood sugar diet even goes so far that M. Mosley assumes that type 2 diabetes can be reversed with the right diet. To this end, he mentions the New Castle study in his book "The 8-Week Blood Sugar Diet". Diabetics whose medication had been discontinued took part in this study. Instead, they were asked to follow an 800-calorie diet. The participants lost an average of 15 kg after eight weeks. Surprisingly, their blood sugar levels were also within the same range as those of non-diabetics. ³

Blood sugar diet according to Mosley - how it works ⁴

The 8-week blood sugar diet is based on three basic principles. According to Mosley, those who take these principles to heart can reduce or even reverse type 2 diabetes and obesity.

The first basic principle: the Mediterranean diet:
The philosophy of the blood sugar diet is based on the Mediterranean diet. The Mediterranean diet is based on a low-carbohydrate diet. According to studies, a Mediterranean diet can reduce the risk of cardiovascular disease and cancer and significantly improve cognitive performance. ⁵

The second basic principle: get active:
It is important to take extra exercise in addition to your diet. This does not mean strenuous exercise. Even a little exercise in everyday life can help to stabilize blood sugar levels and reduce insulin resistance. The amount of exercise can be increased over time.

The third basic principle: the right attitude:
The aim is to avoid impulsive eating and avoid stressful situations. This is because stress can lead to an increase in cortisol, which in turn leads to an increase in blood sugar. Stress can be avoided, for example, with the help of meditative techniques. These foods should be preferred or avoided in the Mosley blood sugar diet:

• Avoid sugar and use sugar substitutes such as xylitol instead.
• Avoid unhealthy carbohydrates such as rice, pasta, bread and potatoes.
• Give preference to pulses such as lentils and beans (the high fiber content keeps you full).
• Incorporate quinoa, bulgur and wheat grains into your diet.
• Avoid breakfast cereals and opt for oatmeal, but not processed cereals.
• Go for whole milk yogurt.
• The best way to start the day is with eggs, as they are rich in protein and are very filling. This means that your blood sugar doesn't rise as quickly.
• Incorporate foods with healthy fats such as olive oil, nuts and fish.
• Eat lots of vegetables and plenty of protein-rich foods.
• Use butter instead of margarine.
• Make sure you eat fruit with less sugar, such as apples or pears.
• Avoid fruit with a lot of sugar such as grapes, mango and pineapple.
• Enjoy alcoholic drinks only to a very limited extent (beer at best not at all, as it is very high in carbohydrates).

Criticism of the blood sugar diet by M. Mosley

There is nothing wrong with foods such as protein, fiber, etc., which are recommended in the blood sugar diet. But be careful: consuming 800 calories over such a long period of time can be a health risk. The body has a certain basic energy requirement for its essential functions. The basal metabolic rate is the minimum amount of calories needed to maintain the basic energy requirements for vital functions in the body. Even the State Center for Nutrition in Baden Württemberg advises women aged 25-51 with a PAL of 1.4 (people who are mainly sedentary and do little activity) to consume around 1800 kilocalories per day. Men aged 51-65 with a PAL of 1.6 should consume 2500 kilocalories per day.⁶ For men, the 800 calories of the blood sugar diet do not even account for a third of the recommended basal metabolic rate of 2500 calories.

A diet of this kind can quickly lead to the body not absorbing enough nutrients. The body needs a certain amount of carbohydrates in order to function and maintain mental performance.

The blood sugar diet only offers short-term benefits:

The planned 8 weeks of the blood sugar diet are a long time, during which the body does not get enough nutrients and has to make do with less energy than is necessary for the basal metabolic rate.

Nevertheless, positive changes in the body can be noticed for a short time. However, this is due to the fact that high amounts of sugar and unhealthy carbohydrates are avoided and can also be observed in many other diets that focus on a low or no-carb diet. For example, stabilization of blood sugar levels, fewer cravings, more energy in everyday life and positive hormonal changes can be observed.

Disadvantages of the blood sugar diet:

The disadvantages clearly outweigh the benefits of this type of diet. A daily calorie intake of just 800 calories can be extremely dangerous, as you run the risk of not providing your body with sufficient nutrients such as minerals and vitamins. In the long term, this can lead to a reduction in physical and mental performance. Such a low calorie intake also leads to a reduction in muscle mass as well as fat, resulting in less strength overall. In addition, such a low-calorie diet often leads to the undesirable yo-yo effect. In addition, the metabolism has become accustomed to the low calorie intake and it can happen that fat is stored in the body more quickly when more calories are consumed. People suffering from kidney disease in particular should avoid this type of diet.

In the case of kidney disease, fat metabolism is impaired. As proteins are an important component of the blood sugar diet, caution should be exercised at this point. A diet low in potassium is also preferred in the case of kidney disease. However, potassium is found in many vegetables such as broccoli, spinach and tomatoes. This can help to keep blood sugar levels stable in a healthy way For example, fewer carbohydrates in the morning, a moderate amount at lunchtime and a slightly higher amount in the evening can contribute to healthy blood sugar control. This provides enough energy for lunch, but avoids blood sugar spikes in the evening.

Plenty of fiber should be included in the diet, as it provides satiety faster and don't make you overeat. It's often not hunger that drives us to eat, but simply our appetite. It is also important to make sure that you eat smaller but several meals a day to avoid possible blood sugar spikes. Small, healthy snacks in between meals are always an additional source of energy for the body. The order in which you eat your food also plays an important role for your blood sugar. A high spike can be prevented by eating vegetables first, followed by proteins and fats and then carbohydrates. This helps to ensure that your blood sugar only rises slowly.

Glycemic index as support

The glycemic index (GI) is a measure of how certain foods affect blood sugar. It is important to consider the composition of the food, as a combination of protein, fiber and carbohydrates causes blood sugar to rise less quickly. Processed foods, on the other hand, lead to a rapid rise in blood sugar. If, for example, you are not sure whether certain types of fruit cause your blood sugar to rise quickly, the glycaemic index is ideal for supporting your diet.

Blood sugar at a glance: Track your blood sugar

Blood glucose tracking offers a simple and uncomplicated way to accurately measure, analyze and optimize your blood glucose. There are various methods. With the standard devices, you drop a few droplets of blood onto a test strip. The device reads the values. These must then be saved or labeled. However, the newer methods are much more accurate and informative, as you can attach the blood glucose meter directly to your upper arm and connect the device to an app. This allows you to monitor your blood glucose precisely and continuously. You can track in real time which foods cause your blood sugar to rise and what measures you can take, e.g. a short walk, to bring it back down. This allows you to track your diet very precisely and adjust it accordingly. As the results can be recorded, they can be clarified with your doctor afterwards.

Diet diary

We recommend keeping a diet diary as additional support. A diet diary can be customized and should contain all the important information you need to track your blood sugar curve. The important information you should take into account includes

• the respective times of the blood glucose measurement
• the blood glucose values measured or taken from the app
• the emotional state or any symptoms that may occur with high blood sugar
• what you have eaten and in what quantity (especially foods high in carbohydrates and sugar)
• your fluid intake at the respective times
• Sport and exercise: What type of activity did you do or for how long and did the activities affect your blood sugar?
• the length and intensity of sleep • your emotional state, especially in stressful moments
• taking medication or dietary supplements that may have an effect on blood sugar levels
• Conclusion of this week: Did you notice anything in particular?
• Weight loss and waist circumference
• the results of this week and the goals and areas for improvement for the following week

What blood sugar levels are actually "normal"?

In order to determine the normal blood glucose value, the test must be carried out on an empty stomach. This means that nothing should be eaten for approx. 8-10 hours beforehand and only water should be drunk. The standard values differ between diabetics and non-diabetics. For non- diabetics, the standard glucose value is below 100 mg/dl. In diabetics, on the other hand, this value is slightly higher and is below 125 mg/dl. The postprandial normal values (two hours after eating) are around 140 mg/dl for non-diabetics and around 200 mg/dl for diabetics. ⁷

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Conclusion: Blood sugar diet by M. Mosley Go or No Go?

In summary, it can be said that a diet that pays attention to a stable blood sugar level provides a good basis for a conscious and healthy life. However, the M. Mosley blood sugar diet with a calorie intake of only 800 calories is definitely not recommended due to the insufficient amount of calories. Long-term and above all healthy weight reduction can only take place if a balanced diet with a moderate calorie deficit is practiced. At best, you are not aiming for a short-term diet, but a general change to a healthy lifestyle that will last.

Sources:

1. https://de.statista.com/statistik/daten/studie/153908/umfrage/fettleibigkeit-unter-erwachsenen-in-oecd-laendern/#:~:text=Fettleibigkeitsrate%20in%20Deutschland%20auf%20rund,Vergleich%20zum%20Jahrtausendwechsel%20deutlich%20erh%C3%B6ht.

2. DZD. Schon eine fettreiche Mahlzeit vermindert die Insulinwirkung. Info Diabetol 11, 50 (2017). https://doi.org/10.1007/s15034-017-1102-6

3. Newcastle University. Reversal of type 2 diabetes: Public information. https://www.ncl.ac.uk/magres/research/diabetes/reversal/#publicinformation

4. Mosley, D. M. (2017). Die 8-Wochen-Blutzucker-Diät: Der Erfolgsplan gegen Typ-2-Diabetes und Übergewicht. Deutschland: Penguin Random House Verlagsgruppe GmbH.

5. Davis C, Bryan J, Hodgson J, Murphy K. Definition of the Mediterranean Diet; a Literature Review. Nutrients. 2015 Nov 5;7(11):9139-53. doi: 10.3390/nu7115459. PMID: 26556369; PMCID: PMC4663587.

6. Landeszentrum für Ernährung. Wie viele Kalorien braucht der Mensch? https://landeszentrum-bw.de/,Lde/Startseite/wissen/wie-viele-kalorien-braucht-der-mensch#:~:text=Die%20empfohlene%20t%C3%A4gliche%20Energiezufuhr&text=Frauen%20im%20Alter%20von%2025,1%2C6%20t%C3%A4glich%202500%20Kilokalorien

7. 2004 by IMABE - Institut für medizinische Anthropologie und Bioethik, Wien, Imago Hominis, Band 11, Heft 2, S. 111-114, ISSN 1021-9803.