Benefits Of A Low Carb Diet For Diabetes
A diet heavy in carbohydrates makes for a poor diet for diabetics. Carbs elevate a person’s blood sugar more than any other food and keep it elevated for hours afterwards. For people suffering from type 1 diabetes, who cannot produce enough insulin, carbs can also cause glucose spikes. This is why a low carb diet plan can help people with both type 1 and type 2 diabetes.
Low-Carb Diet Benefits For Diabetics
A low-carb diet is an excellent strategy for managing diabetes, especially for people who may be able to avoid going onto medication.
Carbohydrates can elevate one’s blood sugar more than any other food group. People with an insulin resistance typically find that their blood glucose levels remain elevated for hours after eating carbs. Carb-rich foods can also have a negative impact on a person’s health, since they are often high in calories but low in nutrients. Eating too many of these “empty calories” inevitably leads to weight gain. Moreover, research shows that people, who eat carb-rich foods, are likely to get hungrier between meals, causing them to overeat.
However, switching to a low-carb diet plan can produce a number of great benefits, especially for folks struggling with diabetes:
- More energy
- Lower average blood glucose, or HbA1c levels
- Reduced food cravings, especially for sugar
- Lower risk of hypoglycaemia
- Lower cholesterol
- Aids in weight loss efforts
- Decreased risk of long-term diabetes complications
Foods To Eat And Foods To Avoid
A diabetic diet should always be centred around eating low-carb, high-nutrient whole foods. Of course, no matter what diet you choose to follow, it’s important to pay attention to your body’s hunger and fullness cues.
Foods to eat:
- Meat, poultry, and seafood
- Eggs
- Cheese
- Non-starchy vegetables
- Avocado
- Olives
- Olive oil, coconut oil, butter, cream, sour cream, and cream cheese
Foods to eat in moderation:
- Berries: 1 cup or less.
- Plain, Greek yogurt: 1 cup or less.
- Cottage Cheese: ½ cup or less.
- Nuts or peanuts: 30-60 grams.
- Flaxseeds or chia seeds: 2 tablespoons.
- Dark chocolate (at least 85% cocoa): 30 grams or less.
- Liquor: 50 grams.
- Dry red or white wine: 120 grams.
Foods to avoid:
- Bread, pasta, cereal, corn and other grains
- Starchy vegetables like potatoes, sweet potatoes, yams and taro
- Legumes like peas, lentils and beans (except for green beans)
- Milk
- Fruit other than berries
- Juice, cooldrink, punch, sweetened tea, etc
- Beer
- Desserts, baked goods, sweets, ice cream, etc
These foods are very high in carbohydrates, which contribute to spikes in blood sugar levels in diabetics. Best to avoid them where possible.
Talk To Your Doctor Before Changing Your Diet
It’s important to note that by reducing the amount of carbs in your diet can lower your insulin levels, which causes the kidneys to release sodium and water. As such, it is important that you drink plenty of water over the course of the day and increase the salt in your diet to make up for the decrease in sodium. Try to include more broth, olives, and other salty low-carb snacks as well as adding some salt to your meals. However, if you have a family history of heart failure, congestive kidney disease or high blood pressure, or you have been diagnosed with these issues in the past, speak with your doctor before making any changes to your diet.
Your doctor would also be able to give you advice on other ways to control your blood sugar levels by improving your insulin sensitivity. Things like aerobic exercise, quality sleep, and stress management can go a long way to lower blood sugar and insulin levels.