What Keto Did (and Didn’t) Do for Me: A Black Woman’s Honest Story About Taking Back My Health
Discover how one Black woman used the ketogenic diet to reverse Type 2 Diabetes and lose weight—her honest journey, lessons, and tips, backed by research.
Written By Candace Hamilton, Exclusive to EEW Magazine Online
A well-balanced keto plate—rich in protein, greens, and healthy fats—can fuel your health journey. (Credit: Alexander Spatari/Getty)
I never planned to be the “diet lady.” I’m not a gym rat, and I’ve got a complicated history with food: Sunday dinners, family reunions, my grandma’s sweet potato pie.
So when my doctor told me, “You’ve got Type 2 Diabetes,” it felt like a punch to the gut. I was scared. I was angry. I felt like I’d failed at something that shouldn’t even be a test.
Black women face disproportionately higher rates of Type 2 diabetes compared to other racial and ethnic groups. (Credit: PixelsEffect/Getty)
Let me be clear: this isn’t a “look at me now!” story. I’m not here to convert anybody. All I can do is tell you what keto did for me—the good, the ugly, and the surprising—and maybe give you something real to think about.
Why I Even Gave Keto a Shot
I tried everything before keto. Low-fat, calorie counting, green smoothies, skipping meals. I’d lose a few pounds, only to watch the scale creep back up. Diabetes runs in my family. I know what it looks like when it gets bad. I didn’t want to get there.
I found keto by accident, scrolling through late-night YouTube videos after I got my diagnosis. It sounded extreme. No bread, almost no fruit, goodbye to rice and beans. But I saw women who looked like me talking about real results. The next day, I asked my doctor, “Would this even work for me?” She said, “Let’s try it, but let’s be smart about it.” So we made a plan together.
Collaborating with a doctor or dietitian can significantly improve your chances of success with any nutrition plan. (Credit: Vgajic/Getty)
What It Was Really Like
The first week was rough. I had headaches, was cranky, and kept fantasizing about cornbread. That “keto flu” is real. I spent a lot of time googling, “Can you die from missing bread?” (You can’t. Turns out you’ll live.)
But after two weeks, something shifted. My hunger calmed down. I woke up with more energy. My blood sugar, which used to spike and crash, started to level out. I didn’t need to snack every couple of hours just to keep from feeling shaky.
I cooked a lot. Salmon with spinach. Collards with smoked turkey (no sugar), baked chicken, cauliflower mac and cheese.
Home-cooked meals can be a game-changer for sticking with keto or any wellness plan. (Credit: Grace Cary/Getty)
I learned how to make food that felt like home without spiking my numbers. Family get-togethers were tricky. I’d bring my own food or eat before I went. Sometimes people teased me, sometimes they asked for recipes.
After a year, I’d lost almost 50 pounds. My A1C dropped from diabetic to normal. My joints hurt less.
The ketogenic diet helps the body burn fat for fuel, often leading to reduced waistlines and more stable blood sugar levels. (Credit: Svetlana Repnitskaya/Getty)
My doctor was surprised. She said, “You’re one of the few who really made this work.” I felt proud, but also wary. Because nothing about this was easy.
What the Science Says (and Doesn’t Say)
If you’re curious about the research, there’s some good news: studies show that a ketogenic diet can help people with Type 2 Diabetes lower their blood sugar and sometimes cut back on meds. The American Diabetes Association now says low-carb diets are a valid option if you work with your doctor.
And yeah, Harvard and Mayo Clinic both say keto can support weight loss and appetite control, but that it’s not for everybody, and we don’t know the long-term effects.
What People Don’t Tell You
It’s not one-size-fits-all. Some people get amazing results. Some people get constipated or see their cholesterol go up. Some folks just can’t stick to it. That’s normal.
Eating keto as a Black woman can feel lonely. Most recipes online aren’t for us. But there’s a growing community of Black women sharing their stories, making soul food keto-friendly, refusing to give up our culture just to “get healthy.”
There’s guilt. Sometimes from family (“You think you’re too good for our food now?”) and sometimes from yourself (“Am I missing out?”). I try to let myself feel both and keep moving.
If You’re Thinking About It
Talk to your doctor. Watch your labs. Don’t just copy what you see on YouTube or TikTok. Keto isn’t magic and it isn’t risk-free. If you’ve got kidney issues, heart problems, or a history of eating disorders, it might not be safe for you. And honestly, not everyone needs to lose weight or go low-carb to be healthy.
The Bottom Line
I’m not a doctor. This isn’t medical advice. Keto worked for me, but it’s not the only way. If you’re curious, get support and go slow. If you’re not, you’re still worthy of care and health, just as you are.
Whatever you do, eat, move, rest, love yourself, and live in a way that feels true for you. Our stories are powerful, and you deserve to write yours, on your own terms.
Lastly, stay gentle with yourself. Self-abuse must never be tolerated—whatever your eating plan.
Disclaimer: This is my personal story, not medical advice. Keto isn’t for everyone, and you should always talk to a healthcare provider before changing your diet, especially if you have any health conditions.
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