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A Guide to Healthy Low-Carb Eating with Diabetes https://www.healthline.com/nutrition/low-carb-diet-for-diabetes#section1Diabetes
is a chronic Diabetes, has reached an all-time-high an epidemic It
currently affects over 400 million people worldwide. Although
diabetes is a complicated disease, maintaining good blood sugar control can
greatly reduce the risk of complications.. One
of the ways to achieve better blood sugar levels is to follow a low-carb
diet. This
article provides a detailed overview of low-carb diets for managing diabetes. What
is Diabetes, and What Role Does Food Play? If
you have diabetes, your body cannot process carbohydrates effectively. Normally,
when you eat carbs, they are broken down into small units of glucose, which
end up as blood sugar. When
blood sugar levels go up, the pancreas responds by producing the hormone
insulin. This hormone allows the blood sugar to enter cells. In
healthy people, blood sugar levels remain within a narrow range throughout
the day. In diabetes, however, this system doesn't work the way it is
supposed to. This
is a big problem, because having both too high and too low blood sugar levels
can cause severe harm. There
are several types of diabetes, but the two most common ones are type 1 and
type 2 diabetes. Both of these conditions can be diagnosed at any age. In
type 1 diabetes, an autoimmune process destroys the insulin-producing beta
cells in the pancreas. Diabetics must inject insulin several times a day to
ensure that glucose gets into the cells and stays at a healthy level in the
bloodstream In
type 2 diabetes, the beta cells at first produce enough insulin, but the
body's cells are resistant to its action, so blood sugar remains high. To
compensate, the pancreas produces more insulin, attempting to bring blood
sugar down. Over
time, the beta cells lose their ability to produce enough insulin (5). Of
the three nutrients -- protein, carbs and fat -- carbs have the greatest
impact on blood sugar control? This is because the body breaks them down into
glucose. Therefore,
diabetics may need to take large dosages of insulin and/or diabetes
medication when they eat a lot of carbohydrates. Bottom
Line: Diabetics
are deficient in insulin, or resistant to its effects. When they eat carbs,
their blood sugar can rise to potentially dangerous levels unless medication
is taken. Can Low-Carb Diets Help Manage Diabetes? Many
studies support low-carb diets for the treatment of diabetes In
fact, prior to the discovery of insulin in 1921, very-low-carb diets were
considered standard treatment for people with diabetes What's
more, low-carb diets seem to work well in the long term, as long as patients
adhere to the diet. In
one study, type 2 diabetics followed a low-carb diet for 6 months. Their
diabetes remained well controlled more than 3 years later if they stuck to
the diet. Similarly,
when people with type 1 diabetes followed a carb-restricted diet, those who
followed the diet saw a significant improvement in blood sugar levels over a
4-year period Bottom
Line: Research
has shown that people with diabetes experience long-term improvements to
blood sugar control while on a low-carb diet. What's the Optimal Carb Intake for Diabetics? The
ideal carb intake for diabetics is a somewhat controversial topic, even among
those who support carb restriction. Many
studies found dramatic improvements in blood sugar levels, weight and other markers
when carbs were restricted to 20 grams per day Dr.
Richard K. Bernstein, who has type 1 Diabetes, has
eaten 30 grams of carbs per day and documented excellent blood sugar control
in his patients who follow the same regimen. However,
other research shows that more moderate carb restriction, such as 70–90 grams
of total carbs, or 20% of calories from carbs, is also effective The
optimal amount of carbs may also vary by individual, since everyone has a
unique response to carbs. To figure out your ideal amount, you may want to
measure your blood glucose with a meter before a meal and again 1 to 2 hours
after eating. As
long as your blood sugar remains below 140 mg/dL (8
mmol/L), the point at which damage to nerves can
occur, you can consume 6 grams, 10 grams or 25 grams of carbs per meal on a
low-carb diet. It
all depends on your personal tolerance. Just remember that the general rule
is the less carbs you eat, the less your blood sugar will rise. And,
rather than eliminating all carbs, a healthy low-carb diet should include
nutrient-dense, high-fiber carb sources like vegetables, berries, nuts and
seeds. Bottom
Line: Carb
intake between 20–90 grams per day has been shown to be effective at
improving blood sugar control. However, it's best to test blood sugar before
and after eating to find your personal carb limit. Which Carbs Raise Blood Sugar Levels? Carbs
in plant foods are made up of a combination of starch, sugar and fiber. Only
the starch and sugar components raise blood sugar. Fiber
that is found naturally in foods, whether soluble or insoluble,
does not break down into glucose in the body and does not raise blood sugar
levels. You
can actually subtract the fiber from the total carb content, leaving you with
the digestible or "net" carb content. For example, one cup of
cauliflower contains 5 grams of carbs, 3 of which are fiber. Therefore, its
net carb content is 2 grams. Prebiotic
fiber, such as inulin, has even been shown to
improve fasting blood sugar and other health markers in type 2 diabetics . Sugar
alcohols such as maltitol, xylitol,
erythritol and sorbitol
are often used to sweeten sugar-free candy and other diet products. Some
of them, especially maltitol, can actually raise
blood sugar levels in people with diabetes. For
this reason, the net carb count listed on a product's label may not be
accurate if all of the carbs contributed by maltitol
are subtracted from the total. This
carb counter may be a valuable resource. It provides data for hundreds of
foods on total carbs, net carbs, fiber, protein and fat. Bottom
Line: Starches
and sugars raise blood sugar levels, but dietary fiber does not. The sugar
alcohol maltitol may also raise blood sugar. Foods to Eat and Foods to
Avoid It's
best to focus on eating low-carb, high-quality whole foods. It's
also important to pay attention to your body's hunger and fullness cues,
regardless of what you are eating. Foods to Eat You
can eat the following low-carb foods until you're full, and you should make
sure to get enough protein at each meal. Meat,
poultry and seafood. Eggs. Cheese. Non-starchy
vegetables (most vegetables except those listed below). Avocados.
Olives. Olive oil, coconut oil, butter, cream, sour cream and cream cheese. Foods to Eat in Moderation The
following foods can be eaten in smaller quantities at meals, depending on
your personal carb tolerance. Berries:
1 cup or less. Plain,
Greek yogurt: 1 cup or less. Cottage
cheese: 1/2 cup or less. Nuts
and peanuts: 1–2 oz or 30–60 grams. Flaxseeds
or chia seeds: 2 tablespoons. Dark
chocolate (at least 85% cocoa): 30 grams or less. Winter
squash (butternut, acorn, pumpkin, spaghetti and Hubbard): 1 cup or less. Liquor:
1.5 oz or 50 grams. Dry
red or white wine: 4 oz or 120 grams. Reducing
carbs usually lowers insulin levels, which causes the kidneys to release
sodium and water. Try
to eat broth, olives or some other salty low-carb foods to make up for the
lost sodium. Don't be afraid to add some salt to your meals. However,
if you have congestive heart failure, kidney disease or high blood pressure,
talk to your doctor before increasing the amount of sodium in your diet. Foods to Avoid These
foods are high in carbohydrates and can significantly raise blood sugar
levels in Bread,
pasta, cereal, corn and other grains. Starchy
vegetables like potatoes, sweet potatoes, yams and taro. Legumes,
such as peas and beans (except green beans and snow peas). Milk. Fruit
other than berries. Juice,
soda, punch, sweetened tea, etc. Beer. Desserts,
baked goods, candy, ice cream, etc. Bottom
Line: Stick
to low-carb foods like meat, fish, eggs, seafood, non-starchy vegetables and
healthy fats. Avoid foods that are high in carbs. A Sample Day of Low-Carb
Meals for Diabetics Here
is a sample menu with 15 grams or less of digestible carbs per meal. If your
personal carb tolerance is higher or lower, you can adjust the serving sizes. Breakfast: Eggs and Spinach 3
eggs cooked in butter (1.5 grams of carbs). 1
cup sautéed spinach (3 grams of carbs). 1
cup blackberries (6 grams of carbs). 1
cup coffee with cream and optional sugar-free sweetener. Total
digestible carbs: 10.5 grams. Lunch: Cobb Salad 3
oz (90 g) cooked chicken. 1
oz (30 g) Roquefort cheese (1/2 gram of carbs). 1
slice bacon. 1/2
medium avocado (2 grams of carbs). 1
cup chopped tomatoes (5 grams of carbs). 1
cup shredded lettuce (1 gram of carbs). Olive
oil and vinegar. 20
grams (2 small squares) 85% dark chocolate (4 grams of carbs). 1
glass of iced tea with optional sugar-free sweetener. Total
digestible carbs: 12.5 grams. Dinner: Salmon with Veggies 4
oz grilled salmon. 1/2
cup sautéed zucchini (3 grams of carbs). 1
cup sautéed mushrooms (2 grams of carbs). 1/2
cup sliced strawberries with whipped cream. 1
oz chopped walnuts (6 grams of carbs). 4
oz (120 g) red wine (3 grams of carbs). Total
digestible carbs: 14 grams. Total
digestible carbs for the day: 37 grams. Bottom
Line: A
meal plan to manage diabetes should space carbs evenly over three meals. Each
meal should contain a balance of protein, healthy fats and a small amount of
carbs, mostly from vegetables. Talk to Your Doctor before Changing Your Diet When
carbs are restricted, there is often a dramatic reduction in blood sugar. For
this reason, insulin and other medication dosages will usually need to be reduced.
In some cases, they may need to be eliminated altogether. One
study reported that 17 of 21 subjects with type 2 diabetes were able to stop
or reduce diabetes medication when carbs were limited to 20 grams a day. In
another study, type 1 diabetics consumed less than 90 grams of carbs each
day. Their blood glucose control improved, and there were fewer incidences of
low blood sugar because insulin dosages were significantly reduced. If
insulin and other medications are not adjusted for a low-carb diet, there is
a high risk for dangerously low blood glucose levels, also known as
hypoglycemia. Therefore,
it's important that people who take insulin or diabetes medication speak with
their doctor |