I agree on reducing ultra-proccessed food consumption. It’s been well-established that people eating too much of it end up eating more calories (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7946062/)
Now the “complex/simple” carb definition should be banned. As Alan Aragon once said “Typically, if someone uses the word “complex” in front of “carbohydrate,” it’s to imply it’s superior to a simple carb. Problem is, an apple is a simple carb, as are lots of healthy, nutritious foods. And white bread, long used as a worst-case example of food processing, is complex.”
Type 2 diabetes can be reversed by losing weight. Not just by cutting carbs (though this will happen by default when reducing caloric intake) (https://pubmed.ncbi.nlm.nih.gov/14559925/)
Insulin resistance is fixed by… losing weight and participating in resistance training (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3185302/) In this “rice” study, all subjects improved insulin resistance purely due to weight loss itself.
Also, all calorie-controlled diets improve insulin resistance. It’s not IF-specific thing.
Lastly, you’re correct - there’s no one size fits all diet. That’s why I specifically said “if you want to try a low-carb diet and it’s sustainable for you, go for it.”