Type 2 Diabetes Isn’t Just About Sugar —It’s About Fat Inside the Cells

There is so much misinformation out there regarding Type 2 diabetes and what someone with it can and cannot eat.  And what causes it in the first place. I receive lots of questions about this in my classes and with my clients.  So for today’s blog, let’s start with a truth bomb that surprises almost everyone:

👉 Type 2 diabetes is not just about sugar.👉 It’s largely about fat inside your muscle and liver cells.

What???  Yes, that’s right. Even though sugar shows up in blood tests it’s not the root cause.

If sugar were the real villain, people who eat fruit would be in big trouble… and they’re not.

So, what’s actually going on?

Let’s break it down, simply, clearly, and without fear.   Keep an open mind.

The short version (before we dive in)

Think of your cells like little rooms with doors.

• Insulin is the key that opens the door

• Glucose (sugar) is the fuel trying to get inside

When there’s too much fat inside the cell, the door gets jammed.

The sugar can’t get in.  So, it stays in the blood, and as a result your blood sugar rises.

This is insulin resistance. This means that the pancreas keeps getting messages that there is sugar in your bloodstream and to make more insulin to get it out. It’s a vicious exhausting cycle with no end in site. As long as the fat in your cells is there, nothing is getting in. Sugar stays in circulation and wreaks havoc on your organs and body. Your pancreas becomes exhausted.

Where fat inside the cells comes from

This is the part that’s rarely explained.  Excess fat inside muscle and liver cells doesn’t come only from body weight. It comes from fat metabolism being overloaded.

That can happen when:

·        Diets are high in saturated fat

·        Fat builds up inside muscle and liver tissue

·        Mitochondria (your cell’s power plants) get backed up

Researchers have shown that intramyocellular lipid (fat inside muscle cells) strongly predicts insulin resistance, even in people who aren’t “overweight” (Shulman, 2000; Shulman, 2014).

So, this isn’t about willpower.  It’s about cell biology.

Why sugar gets blamed (but isn’t the whole story)

High blood sugar is what we see on lab tests.  But high blood sugar is often the result, not the cause.

Studies show that when fat accumulates in liver and muscle cells:

• Insulin signaling is disrupted

• Glucose transport into the cell is blocked

• Blood sugar rises

When that fat is reduced, insulin sensitivity improves rapidly, sometimes within days (Taylor, 2013).  That’s huge.

This explains something confusing…

Why do some people:

• Eat sugar but don’t get diabetes?

• Lose blood sugar control even when “cutting carbs”?

• Improve blood sugar quickly on low-fat, whole-food diets?

Because fat inside the cells, not sugar alone, is the main traffic jam. When we stop consuming high fat foods and lose weight our numbers will begin to move to normal levels.

What the research shows (in simple terms)

• Intracellular fat interferes with insulin signaling in muscle and liver cells (Shulman, 2000).

• Reducing fat in the liver and pancreas can restore insulin sensitivity and beta-cell function (Taylor, 2013).

• Whole-food, plant-based, low-fat dietary patterns have been shown to improve insulin sensitivity and glycemic control (Barnard et al., 2006; Kahleova et al., 2011).

This doesn’t mean all fat is “bad.”  It does mean, however, that it’s where fat goes that matters.

What actually helps (and it’s not extreme)

Here’s the good news: this is modifiable.  It is in our control and can be done under the guidance of a medical professional and limited and/or no drugs.

🌿 Focus on whole, fiber-rich foods

Fiber helps to Improve insulin sensitivity, reduce fat accumulation in cells, and slow glucose absorption.  Think beans, lentils, vegetables, fruit, whole grains.

🌿 Reduce saturated fat (gently, not obsessively)

Saturated fat is more likely to contribute to fat buildup inside cells. Aim for plant-based fats found naturally and not in ultra-processed foods.  This doesn’t require perfection, just pattern shifts.

🌿 Move your body (even a little)

Muscle movement helps:

• Burn stored fat inside muscle cells

• Open glucose “doors” without insulin

• Walking after meals counts. A lot.

🌿 Eat regularly

Skipping meals can increase fat delivery to the liver and worsen insulin resistance.  Consistency signals safety to the body.

Why stress and sleep matter here too

Stress hormones increase fat delivery to the liver.  Poor sleep worsens insulin resistance. This is why diabetes care isn’t just about food, it’s about the whole system.  Which brings us to mood, gut health, and serotonin…

Want a gentle place to start?

While I don’t have Type 2 diabetes, I do have blood sugar sensitivity.  That’s exactly why I created this 7-Day Serotonin Reset Plan.  And I wanted to share it with as many people as possible.  That is also why I am making it available to you FREE!  My 7-Day Serotonin Reset Plan is designed to:

• Support blood sugar stability

• Calm stress chemistry

• Nourish the gut-brain connection

• Use whole-food, plant-based meals that work with your biology

No extremes.  No food fear.  Just supportive food you can actually eat.

👉 You can Download the FREE 7-Day Serotonin Reset here: CLICK HERE

Big takeaways (save this part)

✔ Type 2 diabetes isn’t just about sugar

✔ Fat inside muscle and liver cells blocks insulin

✔ This is biology — not a discipline issue

✔ Small food and movement changes matter

✔ Support works better than restriction

Scientific References

• Shulman, G. I. (2000). Cellular mechanisms of insulin resistance. Journal of Clinical Investigation, 106(2), 171–176.

• Shulman, G. I. (2014). Ectopic fat in insulin resistance, dyslipidemia, and cardiometabolic disease. New England Journal of Medicine, 371(12), 1131–1141.

• Taylor, R. (2013). Type 2 diabetes: Etiology and reversibility. Diabetes Care, 36(4), 1047–1055.

• Barnard, N. D., et al. (2006). A low-fat vegan diet improves glycemic control. Diabetes Care, 29(8), 1777–1783.

• Kahleova, H., et al. (2011). Vegetarian diet improves insulin sensitivity. Diabetes Care, 34(9), 200–205.