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Certain foods can make reversing type 2 diabetes very difficult. Ultra-processed foods don’t just make you gain weight; they can keep your blood sugar stuck, crank up cravings, and make you feel like you have “no discipline.”

In this episode of The Beating Diabetes Lifestyle Podcast, I’m continuing our Lifestyle Behaviors/Habits to Beat Diabetes series with a topic that sneaks up on a lot of people because it looks normal: ultra-processed foods.

I break down what ultra-processed foods are, why they’re engineered to keep you hungry, and the simple shifts you can make to start eating foods that actually satisfy you, without obsessing over labels or trying to be perfect.

What You’ll Learn In This Episode

• What ultra-processed foods are (in plain English)
• Why ultra-processed foods can leave you hungry again in 20 minutes
• How blood sugar spikes and cravings can become a daily cycle
• The “convenience trap” that keeps people stuck in reactive eating
• A simple battle plan: swaps, easy meal formulas, and better defaults
• How to use tools like ChatGPT to generate meal ideas that fit your life

Timestamps / Chapters

00:00 — The convenience cycle that keeps you hungry
02:47 — Series intro: Lifestyle Habits to Beat Diabetes (Nutrition category)
03:28 — My story: late-night work, mindless eating, and weight gain
05:11 — My turning point: researching better meals and using tools for ideas
06:51 — What ultra-processed foods are (simple definition)
07:29 — Ultra-processed can cause cravings and blood sugar spikes
09:46 — Convenience food trap: how it shows up in real life
11:22 — The Battle Plan: 1 Swap Rule
12:35 — Meal ideas (non-starchy veg + lean protein)
12:54 — Simple meal formula + examples (no chef skills)
14:11 — Checking food labels
14:38 — Creating a default grocery list for consistency
15:04 - What success looks like

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Download FREE resources to help you stay focused and consistent at BeatingDiabetesLifestyle.com

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©Oscar Camejo - The Beating Diabetes Lifestyle