Episode 238: Carbs Aren’t the Problem: What Actually Affects Insulin Resistance with Kristie Messerli

“Yo-yo dieting, restrictive diets, and cutting out whole food groups is worsening insulin resistance more than carbs ever could.”

Carbs have been painted as the villain for far too long, and diet culture has managed to convince so many of us that avoiding carbs is the answer to health and happiness. But what actually happens to our bodies and our blood sugar when we restrict carbs and yo-yo diet might surprise you. In this episode, I sit down with Kristie Messerli, registered dietitian and certified diabetes care and education specialist, to hear the truth about carbs, blood sugar, and insulin resistance…and it’s not what the wellness world wants you to believe!

Kristie and I discuss all the fear-mongering surrounding blood sugar spikes, diabetes diagnoses, and the anxiety around “problem foods” like pizza, chips, cookies, and donuts. Kristie shares heartbreaking real-life stories of women who’ve experienced years of restriction beginning in childhood, and we highlight how this legacy of dieting is doing more harm than good – mentally and metabolically. We dive deep into the science of blood sugar and show you why treating carbs as the enemy is setting you up for even more stress, guilt, and physical health challenges.

We also talk about the rise of continuous glucose monitors (CGMs), why diet culture is obsessed with “flattening the curve,” and how chasing perfection can sabotage both your physical health and your relationship with food. This episode is packed with compassion and practical ways to start calling food by its name, release shame, and nurture true wellbeing.

What You’ll Learn:

• How restriction and yo-yo dieting actually make insulin resistance worse, and how lifelong dieting can backfire metabolically
• Why eating sugar does not cause diabetes, and what actually contributes to diabetes development
• The pros and cons of using continuous glucose monitors (CGMs), and when they’re helpful versus harmful
• Why blood sugar spikes are often misunderstood, and how hormones, stress, and sleep play a role
• How to add to your plate (not take away!) for better blood sugar regulation and more satisfying meals
• Practical ways to rethink carbs and food neutrality to promote both your health and your relationship with eating

Connect with Kristie:

• Instagram: type2diabetes.nutritionist
• Free Masterclass: 7 Mistakes That Are Wrecking Your Blood Sugar (and what to do instead)

Struggling to know when to eat or when to stop isn’t a failure… it could be a byproduct of following diet rules instead of your body’s cues. The free Hunger & Fullness Scale Guide helps you ditch the noise and tune back into the cues your body is sending to build trust with your body and food. Get it at DietCultureRebel.com/hungerfullnessscale.

Come back next week for another episode and connect with me over on Instagram at @diet.culture.rebel.

Struggling with food, but not sure where to start?

You don’t have to feel 100% ready to get support. If you’re tired of obsessing over food or feeling stuck in the diet cycle, my team of Registered Dietitians is here to help. We offer one-on-one nutrition counseling—and we accept insurance! Spots are limited, so head to https://dietculturerebel.com/insurance to see if we’re covered in your state and learn how to get started.