Going dairy-free for insulin resistance
How removing dairy is helping me stay in Type-2 Diabetes remission
I’ve gone back and forth and around and around with the notion of being truly dairy-free. As of a few weeks ago, I decided it needed to go. I no longer eat animal baby food. 🤓
It would be great to hear from anyone who is exploring something like this, too.
Here’s what I’ve learned so far:
Dairy drives insulin
Even without lactose, the proteins in dairy, especially whey, are highly insulinogenic. For those of us with a long history of insulin resistance (in my case, a 2007 Type-2 Diabetes diagnosis and an A1C as high as 13.3% in 2020), this matters. It’s not just about glucose. It’s about keeping insulin low enough, long enough, and consistently enough through lifestyle habits.
I’ve also learned that Type-2 Diabetes is a dietary condition. It doesn’t have to be chronic or progressive, even though that’s what many of us were told. Through changes to how and when I eat, along with other lifestyle shifts, I’ve been able to reverse it. No more insulin, metformin, and no more GLP-1s.
My serum insulin is currently 5.2 and my A1C is 5.0%. I do not want to go back to Type-2 Diabetes.
My LDL-P is high
That led me to start an 8-week protocol three weeks ago that eliminates dairy, coconut, MCT oil, seeds, nuts, beef, lamb, and pork. I’m going to get some tests done again at the end of the eight weeks. TBD what I bring back. I’m committed to not bringing back dairy. Some research suggests dairy fat can affect LDL particle size and distribution, though effects on LDL particle count (LDL-P) may depend on the type of dairy and individual response.
It’s calorie-dense and nutrient-poor (for me)
I don’t tolerate dairy well. It adds sneaky calories without satiety. And it crowds out space I could be using for higher-quality protein or fiber-rich, low-carb vegetables that support digestion and hormones.
It’s a growth food
Dairy is literally designed to fatten up a baby animal. It’s anabolic, and not in the muscle-preserving way I want. For women over 50 with metabolic goals like fat loss and insulin reduction, this isn’t a great match.
It messes with my mindset
I tend to overdo it. Cheese, even “clean” kinds, acts like a slippery slope food for me. Removing it helps me stay emotionally neutral and grounded with my food.
For me, dairy no longer feels aligned with the life and health I’m building.
I’m curious to see what, if anything, shifts over the long run.
I couldn’t agree more. We were never meant to consume milk of any kind beyond infancy.
I stopped consuming dairy nearly 30 years ago and haven’t looked back. It wasn’t too hard for me—I didn’t like cheese as a kid, not even mac and cheese.