Nutritionist Ryan Fernando Says Diabetes Is Reversible: ‘Every Breakfast Should Have 60 Grams of…’

Celebrity nutritionist Ryan Fernando has sparked a fresh conversation about type 2 diabetes, asserting that it is reversible through disciplined lifestyle changes. In a recent episode of Dr. Pal’s podcast, Fernando emphasized that a consistent diet and strength training can help manage and even reverse type 2 diabetes, drawing from his experience with clients, including his own father. Central to his approach is a “carbohydrate flatline” strategy, where every breakfast includes around 60 grams of carbohydrates. Here’s a deep dive into Fernando’s recommendations, the science behind them, and practical steps to implement his advice.

The Core Claim: Type 2 Diabetes Is Reversible

Fernando challenges the conventional view that type 2 diabetes is a lifelong condition, stating, “Diabetes is reversible.” He cites cases where patients, including his father, reduced their HbA1c levels (a measure of average blood sugar) and came off insulin through structured dietary habits and exercise. The key, he argues, lies in addressing insulin resistance through consistent nutrition and building muscle mass to improve insulin sensitivity. While reversal is more achievable for those recently diagnosed, Fernando’s approach offers hope for many with early-stage type 2 diabetes.

However, experts caution that “reversal” may not apply universally. Endocrinologist Dr. S. Ramkumar notes that while remission—maintaining normal blood sugar without medication—is possible, it depends on the type, stage, and duration of diabetes. Long-term insulin users may face challenges achieving full reversal, making “remission” a more accurate term for sustained blood sugar control.

The ‘Carbohydrate Flatline’ Approach

Fernando stresses the importance of dietary consistency to prevent blood sugar spikes. He explains, “You can’t have dosa one day, fried rice the next, and think insulin can keep up.” Instead, he advocates for a steady carbohydrate intake, particularly at breakfast, recommending approximately 60 grams of carbohydrates daily. This approach, termed the “carbohydrate flatline,” stabilizes blood sugar by ensuring predictable glucose input.

Why 60 Grams of Carbohydrates?

Carbohydrates are the body’s primary energy source, but they directly impact blood sugar. Fernando’s 60-gram recommendation aligns with guidelines suggesting 45–60 grams of carbohydrates per meal for women and 60–75 grams for men, depending on individual needs. By maintaining a consistent carb intake, the body avoids insulin overload from fluctuating meals, such as high-carb dishes like dosa or fried rice. Choosing complex carbohydrates—whole grains, legumes, and vegetables—over refined carbs like white bread or sugary foods is critical to slow glucose absorption and improve glycemic control.

Sample Breakfast Ideas

To achieve the 60-gram carbohydrate target, Fernando suggests balanced meals with complex carbs, protein, and healthy fats. Here are some examples:

• Oatmeal Bowl: ½ cup rolled oats (30g carbs), 1 small apple (15g carbs), 1 tbsp chia seeds (5g carbs), and 1 cup unsweetened almond milk (10g carbs). Top with 1 tbsp nuts for protein and fat.
• Whole-Grain Toast with Eggs: 2 slices whole-grain bread (30g carbs), 1 small avocado (10g carbs), 1 cup sautéed spinach (5g carbs), and 2 eggs (0g carbs). Add a small orange (15g carbs).
• Quinoa Veggie Scramble: ½ cup cooked quinoa (20g carbs), 1 cup mixed vegetables (10g carbs), 1 boiled egg (0g carbs), and 1 small banana (30g carbs).

These meals incorporate fiber-rich carbs and pair them with protein and fats to slow digestion and stabilize blood sugar.

The Role of Strength Training

Beyond diet, Fernando emphasizes resistance training to reverse diabetes. “The more lean muscle you have, the more glucose your body can absorb efficiently,” he explains. Strength training, such as weight lifting or bodyweight exercises, increases muscle mass, which enhances insulin sensitivity. This allows the body to use glucose more effectively, reducing blood sugar levels. Fernando’s father, for instance, saw significant improvements through a combination of structured nutrition and consistent workouts.

Practical Exercise Tips

• Start small: Begin with 2–3 sessions per week, focusing on bodyweight exercises like squats, push-ups, or lunges.
• Progress gradually: Incorporate light weights or resistance bands as strength improves.
• Consult a professional: Work with a trainer to design a routine tailored to your fitness level and health needs.

Additional Tips for Diabetes Management

Fernando’s “food-first” approach prioritizes lifestyle over medication reliance, but he acknowledges the need for medical guidance. Here are additional strategies to support diabetes reversal:

• Monitor Blood Sugar: Regular testing helps track how foods and exercise affect glucose levels.
• Prioritize Fiber: Aim for 25–30 grams of daily fiber from whole grains, fruits, and vegetables to slow glucose absorption.
• Limit Refined Carbs and Sugars: Avoid sugary drinks, white bread, and processed snacks to prevent blood sugar spikes.
• Stay Hydrated: Drink water to support metabolism and kidney function.
• Work with Experts: Consult a registered dietitian nutritionist (RDN) or certified diabetes care and education specialist (CDCES) for personalized plans.

Limitations and Cautions

While Fernando’s approach is promising, it’s not a one-size-fits-all solution. Type 1 diabetes, for example, cannot be reversed due to its autoimmune nature. For type 2 diabetes, reversal is more feasible in early stages with significant lifestyle changes, but long-term cases may require ongoing medication. Always consult a healthcare provider before making dietary or exercise changes, especially if you’re on insulin or other medications.

Conclusion

Ryan Fernando’s assertion that type 2 diabetes is reversible offers hope for those seeking to manage or reverse the condition through lifestyle changes. His recommendation of 60 grams of carbohydrates at breakfast, paired with consistent dietary habits and strength training, provides a practical framework for stabilizing blood sugar and improving insulin sensitivity. By adopting a “carbohydrate flatline” approach, prioritizing complex carbs, and incorporating resistance training, individuals can take significant steps toward diabetes remission. However, personalized guidance from medical professionals is essential to ensure safety and efficacy. With discipline and the right support, Fernando’s strategies can pave the way for better health and a reduced reliance on medication.