A man who reversed his type 2 diabetes shares his high-fiber, high-protein pancake recipe

  • A CEO in his 60s has used a "digital twin" that gives him recommendations on what to eat.

  • He put his type 2 diabetes in remission while using the app's diet and exercise recommendations.

  • He still enjoys pancakes, and makes a high-protein version with eggs and almond flour.

Three years ago, Devlin Donaldson didn't know diabetes remission was possible. He'd been diagnosed with type 2 diabetes a few years prior, following a stroke, and he was feeling rather hopeless about managing his condition.

"My understanding was diabetes was something you lived with for your whole life," he told Business Insider. "Once you got it, you had it."

He had even tried taking Ozempic for about 10 months. While he lost between 5-10 pounds on the weekly injectable, it didn't help control his blood sugar much, "but at that point, I had kind of given up, and wasn't really following a helpful diet," he said.

When he instead started using a "digital twin" app to help stabilize his blood sugar, and track his food, exercise, sleep, and medications, everything quickly changed.

In the span of six months, Donaldson lost more than 40 pounds, put his diabetes in remission, lowered his blood pressure and cholesterol, and slashed his stash of medications.

picture of trimmer devlin in 2022
Donaldson in 2022. Devlin Donaldson

Along the way, he discovered some new and healthier ways to eat. He's starting his meals with more vegetables like broccoli and cauliflower, and noshing on nuts instead of ultra-processed foods when he needs a quick snack.

But he's also glad to report he didn't have to give up pancakes. He just makes them a little differently now.

"The world of diabetes has been historically so confusing and relegated to, 'oh, well, here's this sugar-free candy you can eat,'" Donaldson said. "Without saying, 'Here's how you embrace life.'"

twin health app screenshot showing blood sugar levels throughout day
The Twin app gives feedback about how your blood sugar changes after a meal. Dieticians say this information isn't necessarily useful for people with a regular metabolism, but it's helpful when you have diabetes. Twin Health

He says the new pancake recipe he uses is diabetes-friendly, and "better than any of the stuff I had before that I thought I could never give up."

It's also loaded with protein — and not just from the eggs. His recipe uses almond flour, which, while slightly more calorically dense than regular flour, also has more than twice the protein and four times the fiber! Almond flour is also a great choice for people with diabetes: because of its low glycemic index, it won't spike blood sugar.

The pancakes have 7 ingredients — including protein-heavy flour and lots of eggs

You probably already have some of these in your kitchen:

  • 3 large eggs

  • 2 tablespoons of vanilla extract

  • ½ cup of whole milk

  • ½ teaspoon stevia

  • ¼ teaspoon of kosher salt

  • 2 cups of blanched, finely ground almond flour (8 oz)

  • 1 teaspoon of baking soda

  • Avocado oil spray for the griddle


  1. In a medium bowl, whisk together the eggs, vanilla extract, whole milk, stevia, and salt.

  2. Gradually whisk in the almond flour, patiently whisking until the batter is very smooth and free of lumps.

  3. Finally, whisk in the baking soda.

  4. Heat a nonstick griddle or cast iron pan over medium heat for 4 to 5 minutes.

  5. Spray it with the oil.

  6. Use a ¼ cup scoop to drop the pancakes onto the griddle.

  7. Cook the pancakes for about 3 minutes on each side until puffed, golden brown, and cooked through.

Read the original article on Business Insider