Low-Carb Diet Guidelines: Why Diabetics Should Eat Low-Carb Foods

After you've been diagnosed with type 2 diabetes, the second step is rather predictable — your doctor will advise you to make some serious lifestyle changes, if there is any space for improvement at all. This will include your diet, and for good reason. Many patients successfully turn to low-carbohydrate (low-carb) diets to help control their blood sugar levels.

Why do low-carb diets help patients with type 2 diabetes?

To understand why low-carb diets are helpful in the management of diabetes, it is important to learn how diabetes works. Patients with diabetes have high levels of sugar in their blood. Carbohydrates are the main source of this sugar, as they are metabolized (or broken down) into sugar. The rationale behind low-carb diets for type 2 diabetes patients is that consuming fewer carbohydrates means you are less likely to end up with high blood sugar levels.

So, do low-carb diets actually work?

Studies have shown that, in the long-term, low-carb diets can work well as long as patients continue to adhere to their diet. In fact, in one study, researchers found that type 2 diabetes patients who followed a low-carb diet for three years had well-controlled blood sugar levels. Researchers believe that diabetics can experience significant long-term improvements if they follow a low-carb diet.

How many carbs should patients type 2 diabetics have?

This is a controversial topic as researchers can’t agree exactly on what the ideal carb intake is for patients with diabetes. Studies that on the topic have found that:

• Restricting your carb intake to 20 grams a day can lead to significant improvement in blood sugar levels and weight.
• Restricting carbohydrate intake to 70 to 90 grams is also effective.
• Overall, studies have shown that consuming between 20 and 90 grams of carbohydrates per day is beneficial for people with type 2 diabetes.

Since there are no definitive carb-consumption guidelines, you can work with a nutritionist or a dietitian to come up with a personalized meal plan that can help you work towards achieving your goals. To determine the amount of carbohydrates you should be eating, you should measure your blood glucose levels before a meal and a couple of hours after.

So, what kinds of foods should I be eating and avoiding on a low-carb diet?

You should focus on eating foods that are low in carbohydrates and high in protein, healthy fats, and fibers. Some foods that are low in carbohydrates, and therefore, can help control blood sugar levels, include:

• Meats, such as poultry (chicken, turkey) and seafood (salmon, tuna).
• Eggs
• Cheese
• Vegetables that are not in high starch, a type of carbohydrate
• Avocados
• Olives and olive oil

There is also a category of foods that you can consume, but in moderation. These include:

• Berries. If you like berries, have one cup or less.
• Greek yogurt. You can have a cup or less.
• Cottage cheese. You can have 0.5 cup or less.
• Nuts. You can have 30 to 60 grams.
• Dark chocolate. You can have 30 grams or less.
• Alcohol, you can have 1.5 oz.

Then, there are foods that you should definitely avoid if you have type 2 diabetes and are trying to be on a low-carb diet. These are foods that are high in carbohydrates and will work to raise your blood sugar levels:

• Bread
• Pasta
• Cereal
• Corn
• Milk
• Juice
• Soda
• Beer
• Desserts (cake, cookies)
• Certain vegetables such as potatoes and yams

So, how do I follow a low-carb diet?

One of the best things for people wanting to follow any specific diet, such as a low-carb diet, is to plan your meals in advance. Lots of recipes are available online, including those high in protein and fat, but low in carbohydrates. Come up with a meal plan and go shopping for the exact ingredients you need. That way, you won't be tempted to eat anything else at home. As long as you come up with a daily menu that has between 30 and 90 grams of carbohydrates, you will be able to stick to the diet properly.

Other things to keep in mind when you are adopting a low-carb diet

• When you restrict the amount of carbohydrates you consume, you will find yourself experiencing a significant reduction in blood sugar levels, which can be dangerous. This is especially true if you are also on medication such as insulin. If that is the case, you should talk to your doctor before you change your diet so that they can reduce your dosage of insulin. Otherwise, you may experience hypoglycemia (low blood sugar levels).
• If you strictly adhere to your low carb diet, particularly if you are restricting your diet to 90 grams of carbohydrates per day, you may actually be able to stop your diabetes medication altogether.
• Losing weight is another important component of your diet as obesity is the main cause of type 2 diabetes. Patients who lose just five to seven percent of their body weight experience a normalization of their blood sugar levels. Therefore, if you stick to your low-carb diet, you can lose weight, which is also very beneficial for diabetes management.

Conclusion