#11 Whole Food, Plant Based
For 40 days, my friend Robert and I tried the Mastering Diabetes program to see if it could be recommended to patients with diabetes. We also wore a CGM for 2 weeks while on this diet.
It seemed very similar to the whole food plant based way of eating, so I thought I’d just clarify some similarities and differences.
What They Have in Common:
Both Mastering Diabetes and WFPB are rooted in the idea that healing begins with real, whole food. They encourage you to cut out animal products, processed food, and added oils. They also prioritize fiber-rich foods—like legumes, fruits, and vegetables—to promote digestion, gut health, and long-term wellness.
The goal in both is not just weight loss, but reversing disease, boosting energy, and creating a sustainable way of eating. You’ll be filling your plate with vibrant, colorful, nutrient-dense foods that actually nourish your body.
What Makes the Mastering Diabetes Approach Different:
The Mastering Diabetes approach is specifically designed to improve insulin sensitivity. It’s said to be especially helpful for people with type 1, type 2, prediabetes, gestational diabetes, or PCOS. While it’s fully plant-based, it goes a step further by placing a strong focus on low fat intake. Mastering Diabetes also encourages some form of intermittent fasting.
In this method, even healthy fats like avocados, nuts, and seeds are limited to small portions. That’s because high fat intake—even from plant sources—can interfere with how your cells respond to insulin. The emphasis is on fruits, legumes, whole grains, and vegetables. Even bananas and mangoes are encouraged, because the theory is that when your fat intake is low and your fiber intake is high, your body can handle natural sugars much more efficiently.
The Whole Food Plant-Based Approach
The Whole Food Plant-Based diet, on the other hand, is a broader lifestyle that’s ideal for overall health, disease prevention, and longevity. It also avoids processed foods and animal products, but it’s typically more flexible with plant-based fats. In a typical WFPB approach, you’ll see more generous use of avocados, seeds, nuts, and olives—as long as they’re in whole form.
This style of eating is often used by people looking to improve heart health, manage weight, reduce inflammation, or simply feel better overall. It doesn’t require the same level of tracking or food structure as the Mastering Diabetes plan.
This makes it more approachable for beginners or families.
Which one is best?
If your main goal is to improve blood sugar control, manage insulin resistance, or reverse metabolic issues, the Mastering Diabetes approach provides a clear, science-based path that’s helped many people reduce or even eliminate their need for medication.
If you’re looking for a sustainable, well-rounded lifestyle that still avoids processed food and promotes long-term health, Whole Food Plant-Based eating offers more flexibility while still providing powerful health benefits.
What I learnt from following the Mastering Diabetes Diet for 40 days:
It is doable. The food can be delicious. You will need to plan ahead and not allow yourself to get hungry. I need to add more leafy greens to my diet. I ate slightly to many nuts. (And that cookie.) I need to move after meals and move more in general. I need to really make exercise a priority. I need to eat slower and more mindfully. You get used to less sweetness. It is affordable. It avoids processed foods.
Remember, this Mastering Diabetes approach is not the only diet for diabetics. There is no one diet for everyone. There are other ways of eating that have also been shown to be very good for diabetic and non-diabetic patients.
