On today’s episode, I speak with Fed & Fit listener Elaine about approaches to managing diabetes and the role of dietary fat.
We’re celebrating the 120th episode of the Fed+Fit Podcast. New episodes are released every Monday—be sure to subscribe wherever you get podcasts.
Episode 120 Sponsors
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Episode 120 Transcription (edited)
Today’s episode is brought to you by Aaptiv, a workout app that pairs trainer-led audio classes with motivating music. For Fed and Fit listeners, Aaptiv offers a 30-day free trial with promo code FEDANDFIT.
Cassy Joy: Welcome back to the Fed and Fit podcast. Today’s episode is a reverse interview—where a listener gets to ask questions on the show. I’m excited to have Elaine join us.
Elaine: Thanks! I live in Dallas, have two teenage daughters, and work in finance. I went gluten-free about eight years ago and have followed a paleo approach for the last two years because of Crohn’s disease and other autoimmune issues. Food has made a big difference for us. Recently my husband was diagnosed with diabetes, so we’re adjusting our plates to help him. The diabetic nurse advised low-fat meats like chicken breast and fish instead of fattier animal proteins, saying higher fat in animal proteins prevents proper blood sugar regulation. I wondered if that guidance is current or based on older nutrition advice.
Cassy Joy: That’s a great question. First, it sounds like you’re doing an excellent job of managing meals at home. My short take is that advice to universally choose low-fat meats is likely rooted in older low-fat guidance. Nutrition recommendations evolve, and it’s helpful to work with a practitioner who stays current with the literature—whether that’s a holistic nutritionist, a qualified nutrition consultant, or a registered dietitian who follows recent research.
Diabetes essentially involves impaired ability to metabolize blood glucose. Carbohydrates are typically the first macronutrient to focus on because refined, high-glycemic carbs cause blood glucose spikes that require more insulin and can contribute to metabolic strain. It sounds like you already have carbs well managed at home, which is a great first step.
When it comes to fats and animal proteins, blanket advice to avoid fat is usually oversimplified. Quality matters. Prioritize nutrient-dense, responsibly sourced fats and proteins—grass-fed, pastured, and minimally processed options provide a better vitamin and mineral profile and often fewer residues from antibiotics or hormones. Whole foods like whole milk from grass-fed cows, pasture-raised eggs, and fatty fish from good sources can be more nourishing than lean, highly processed alternatives.
Elaine: So should we choose whole milk from grass-fed cows over 1% conventional milk?
Cassy Joy: My bias is yes—if he tolerates dairy, whole grass-fed milk or cream-top milk provides the complete nutritional package and more beneficial micronutrients. The principle is to prioritize whole, high-quality foods rather than simply stripping fat from everything. For example, whole eggs are better consumed whole—the yolk and white work together nutritionally—than relying only on egg whites.
That said, balance matters. You don’t want to overload a meal with fat any more than you want to overload with carbs. If a meal is already high in fat (avocado, buttered potatoes, coconut milk dessert), you might choose a lighter vegetable side. Conversely, if a meal is lean (grilled chicken with potatoes), adding a healthy fat like a pat of grass-fed butter or a dressing made from olive oil helps balance the plate.
For cooking fats, choose stable, nourishing options—ghee, avocado oil, coconut oil, or extra-virgin olive oil are all reasonable depending on the cooking method. Crisping chicken thighs in a small amount of ghee or avocado oil is fine; the key is quality and portioning within the whole meal.
Variety is important too. Serving a range of proteins—beef, pork, fish, poultry, and even organ meats—brings different nutrients to the plate and keeps meals interesting, which supports long-term adherence. Also remember that diabetes management goes beyond food: sleep, hydration, activity, and stress management all influence blood sugar and overall health.
Elaine: That’s reassuring. It helps to know we can keep a variety of meats rather than defaulting to chicken breast and fish only.
Cassy Joy: Absolutely. The nurse’s guidance isn’t entirely off-base in the sense that excessive low-quality fats aren’t helpful, but the broader and more useful message is to focus on food quality and balanced plates. Continue prioritizing low-glycemic carbohydrate choices, introduce a variety of high-quality protein and fat sources, and balance macronutrients across each meal. For personalized recommendations, working one-on-one with a nutrition professional who understands current research will be most helpful.
Elaine: Thank you—this has been really helpful. I’ll pass these ideas along to my family, and it’s great to have confirmation that variety and quality are okay.
Cassy Joy: You’re welcome. For listeners who want more details, consider consulting a nutrition professional for tailored guidance. A transcript of today’s episode and sponsor information is available at www.FedAndFit.com. Thanks again to Elaine for joining the show—see you next week.