21 May How to Reverse Type 2 Diabetes: 3 Common Mistakes on a Low Carb Diet

Lowering carbohydrate intake offers significant health benefits, including support for prediabetes, type 2 diabetes, and high blood pressure. However, even well-intentioned people following a low-carb diet can make mistakes that hinder their progress. In this article, we explore the most common pitfalls and how to avoid them to improve your journey on how to reverse type 2 diabetes.

What is the Most Common Mistake on a Low Carb Diet?

Processed Food Consumption

By far the most common mistake is relying on processed “low-carb” foods. While these products seem convenient and tasty, many contain hidden sugars, starches, unhealthy fats, and artificial additives that can increase the risk of chronic diseases such as obesity, diabetes, and heart disease.

Processed foods include ready meals, crisps, biscuits, and many packaged snacks. Even when labelled “low-carb” or “keto-friendly,” these foods may have hidden ingredients that spike blood sugar or slow progress toward reversing type 2 diabetes.

Cooking from scratch with whole, nutrient-dense foods ensures you receive essential vitamins, minerals, and fibre while avoiding hidden carbohydrates that can impact blood sugar. Preparing meals at home allows control over ingredients, portion sizes, and nutrient quality.

Interestingly, while processed foods may seem cheaper, studies show that the proportion of income spent on food has decreased over decades, yet the quality of the food has declined. Investing time in preparing real, unprocessed foods is time well spent for long-term health benefits and effective blood sugar management.

How Does ‘Carb Creep’ Affect Your Progress?

Carb creep occurs when your carbohydrate intake gradually increases without you realizing it. This often happens when people initially reduce carbs dramatically but slowly start adding extra bread, pasta, or processed foods back into meals over time. Carb creep can hinder progress in weight management, blood sugar control, and reversing type 2 diabetes.

To avoid carb creep, consistently track meals, measure portions, and remain mindful of hidden carbohydrates in foods such as sauces, dressings, and low-carb packaged items. Using a food diary, mobile app, or simple checklist can help maintain awareness of your daily carb intake.

Small adjustments, like swapping high-carb snacks for vegetables or nuts, can prevent carb creep while still enjoying a balanced diet. Awareness and consistency are key to sustaining blood sugar improvements.

Why Doesn’t ‘Going on a Diet’ Work Long-Term?

Many people believe that simply going on a diet will lead to lasting changes, but diets often fail—especially when the goal is reversing type 2 diabetes.

• Unsustainability: Most diets are designed for short-term results. Lasting health improvements require small, sustainable habit changes, like swapping toast for eggs or choosing whole-food snacks consistently.
• Psychology of Restriction: Diets often create feelings of deprivation, which can lead to cravings, overeating, and blood sugar spikes.
• Focus on Weight Over Health: Many diets prioritise weight loss rather than overall well-being. This can lead to low-nutrient choices or extreme dieting behaviours that hinder diabetes management.
• Lack of Support: Without education, guidance, and social encouragement, adherence becomes challenging. Consistency and community support are critical for reversing type 2 diabetes.
• Neglecting Lifestyle Factors: Successful blood sugar control and weight management require attention to sleep, stress, physical activity, and meal timing—not just the food you eat.

Low-carb diets can be highly effective when combined with realistic, sustainable habits, support, and lifestyle adjustments. Avoid processed foods, monitor carbs carefully, and focus on long-term behavioural changes to enhance your journey toward reversing type 2 diabetes.

For more detailed guidance, watch Dr Nerys’ 3-Part Health Breakthrough Video Series and download the Blood Sugar Guide PDF.