Introduction: Why Food Choice Matters

At Vital Body, we’ve always believed that food is the foundation of health. How you nourish your body isn’t just about hitting a number on the scale—it’s about energy, mood, focus, and long-term wellbeing. One of the areas where this really matters is blood sugar regulation, particularly for those with prediabetes, type 2 diabetes, or anyone concerned about metabolic health.

A recent study from Tulane University, published in JAMA Network Open, sheds new light on how dietary choices—specifically a low-carbohydrate approach—can influence blood sugar levels in people who are not on diabetes medications. For anyone navigating prediabetes or concerned about developing type 2 diabetes, these findings are both practical and empowering.

At Vital Body, our philosophy aligns perfectly with this evidence: prioritize whole foods, focus on sustainable habits, and build real-life strategies that work beyond short-term diets.

Understanding Blood Sugar and Diabetes Risk

Before diving into the study, it’s important to understand the basics of blood sugar and diabetes risk.

• Blood sugar (glucose) is your body’s primary energy source. After eating, glucose enters your bloodstream and triggers insulin release, which helps cells absorb energy.
• A1c is a measure of your average blood sugar over the past two to three months. It’s a key marker used to assess diabetes risk and management.
• Prediabetes occurs when A1c or fasting glucose levels are higher than normal but not yet in the diabetes range. People with prediabetes have a significantly higher risk of developing type 2 diabetes, heart disease, and stroke.

According to Stats Canada 2023:

• Over 3.8 million (9.6%) Canadians have diabetes, more than 90% of which is type 2.
• Approximately 2.6 million (6.3%) have prediabetes, that can lead to Type 2 diabetes over time.

The good news is that diet is one of the most powerful tools to prevent or slow disease progression.

Early detection and optimal management are crucial to reduce the risk of complications, including heart disease, diabetic ketoacidosis, foot ulcers and lower limb amputations, as well as eye, kidney, and nerve damage.^Footnote1

People living with diabetes are also at increased risk for more severe outcomes from infectious respiratory diseases such as the flu and coronavirus disease

The Tulane Study: Low-Carb Diets and Blood Sugar

Tulane researchers set out to answer a simple but important question: Can a low-carbohydrate diet improve blood sugar in people who aren’t on diabetes medication?

Study Design

• Participants included adults with blood sugar levels ranging from prediabetic to diabetic.
• None were taking medication for diabetes.
• One group followed a low-carbohydrate diet, while the other continued their usual eating habits.
• The study lasted six months, providing meaningful data on real-life outcomes.

Key Findings

• Participants on the low-carb diet experienced a greater drop in A1c than those who continued their usual diet. While the reduction was modest (0.23%), it was clinically relevant.
• The low-carb group also saw lower fasting glucose levels and modest weight loss.
• Importantly, fats comprised about half the calories, but the majority came from healthy sources such as olive oil, nuts, and other monounsaturated and polyunsaturated fats.

What This Means

While the study does not prove that a low-carb diet prevents diabetes, it demonstrates that dietary choices can directly influence blood sugar levels even without medication. For people with prediabetes, this offers a powerful tool to reduce risk, stabilize energy, and support overall health.

Whole Foods and Low-Carb: How They Work Together

Low-carb eating isn’t about cutting out food groups or depriving yourself—it’s about making smarter, nutrient-dense choices.

At Vital Body, we recommend focusing on:

• Vegetables: Leafy greens, broccoli, peppers, zucchini, and other non-starchy options provide fiber, vitamins, and minerals that help regulate blood sugar.
• Proteins: Chicken, fish, eggs, meat and plant-based proteins to support satiety and stable energy.
• Healthy Fats: Olive oil, avocado, nuts, butter, cheese and seeds not only improve flavour but also help maintain stable blood sugar and support heart health.
• Quality Carbs: legumes, root vegetables, corn, peas, fruit, rice, beans, quinoa.

This combination ensures that blood sugar stays steady, your body is nourished, and meals are both satisfying and sustainable.

Sustainable Nutrition Habits

The most important lesson from research like Tulane’s is that consistency matters more than perfection. Low-carb approaches, when paired with whole foods, aren’t just a temporary fix—they’re a foundation for lifelong health.

Some key principles:

• Plan meals around whole foods first. Processed foods or refined carbs can be included occasionally, but they shouldn’t dominate your plate.
• Focus on balance and enjoyment. Food should nourish and satisfy, not restrict.
• Build habits that fit real life. It’s better to make small, sustainable adjustments than drastic changes you can’t maintain.

At Vital Body, our coaching approach emphasizes realistic habit-building—helping clients design meal plans, routines, and strategies that actually work in their daily lives.

Practical Strategies for Real Life

1. Meal Prep for Success

Preparing vegetables, proteins, and healthy fats ahead of time reduces stress during busy weeks and prevents reliance on quick, high-carb options.

2. Smart Grocery Shopping

Stock your pantry with staples like:

• Eggs, chicken, and fish
• Fresh vegetables and leafy greens
• Olive oil, avocado, nuts, and seeds
• Low-sugar fruits (berries, apples, citrus)

3. Adjusting to Your Lifestyle

Whether you’re traveling, working long hours, or managing family life, small strategies make a difference:

• Pack portable, nutrient-dense snacks
• Plan dinners in advance
• Choose restaurants with whole-food options and prioritize protein and vegetables

Beyond Blood Sugar: Whole-Body Benefits

While the Tulane study focused on A1c and glucose, the benefits of whole-food, low-carb nutrition extend further:

• Energy and focus: Stable blood sugar reduces mid-day crashes and improves mental clarity.
• Digestive health: Fiber-rich vegetables and protein support gut function.
• Weight management: Balanced meals help maintain healthy body composition.
• Heart health: Healthy fats and reduced refined carbs improve lipid profiles and cardiovascular risk factors.

Actionable Takeaways from the Tulane Study

1. Prioritize whole foods over processed carbs. Vegetables, proteins, and healthy fats are your foundation.
2. Choose carbs wisely. Focus on lower-carb, fiber-rich options and avoid refined sugars.
3. Incorporate healthy fats. Olive oil, nuts, and seeds support satiety and metabolic health.
4. Monitor and reflect. Track meals and energy, to see what works for you.
5. Build sustainable habits. Small, consistent changes outweigh drastic short-term efforts.

How Vital Body Supports Your Journey

At Vital Body, we guide clients through real-life nutrition strategies that work with their lifestyles. Our approach isn’t about gimmicks, quick fixes, or fad diets—it’s about:

• Personalized coaching to meet your unique needs
• Practical meal planning and grocery strategies
• Sustainable habit-building that fits your daily life
• Education and support so you feel confident in your choices

By combining whole-food principles with actionable guidance, our clients experience better blood sugar management, increased energy, and long-term success.

Conclusion: Long-Term Success Through Food and Habits

The Tulane study reinforces a timeless truth: your diet matters. For those with prediabetes or early-stage diabetes, making thoughtful, whole-food-focused choices can positively impact blood sugar, weight, and overall health—without medication.

At Vital Body, we help you translate science into real-life strategies that are sustainable, flexible, and enjoyable. When you prioritize whole foods, focus on balanced meals, and build consistent habits, health becomes a lifestyle—not a temporary program.

Ready to take control of your health and build sustainable nutrition habits?

Book a Free Vital Body Consultation Today and start your journey to better blood sugar, more energy, and long-term wellness.