What is a Low-Carb Diet?
A low-carb diet refers to restricting the amount of carb consumption per meal based on your calorie intake. Any food that contains sugar, starch, and dietary fiber has carbs. Carbs are broken down into glucose and utilised for energy. Implementing a low-carb diet is an excellent way to control your weight and limit your blood sugar levels. The carb intake differs for various types of diets, but it is usually less than 50% of daily calorie consumption. These diets have a high intake of protein and healthy fats to support weight loss. The daily carbohydrate distribution depends upon several factors such as:
Age
Height
Weight
Gender
Activity (physical activity)
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How Can a Low-Carb Diet Help Diabetic Patients?
Following a low-carb diet may do more than just manage diabetes; It will also help you shed extra weight. Carbs are responsible for sugar spikes even hours after consumption. Some carb-rich foods lack nutrients and have no nutritional value (known as empty carbs), resulting in increased hunger, which then leads to weight gain. Include low-carb foods, and know what the benefits of a low-carb diet are:
1
Blood sugarA low-carb diet helps in regulating your blood sugar. Less carb intake makes it easier to break it into glucose without demanding excessive insulin, keeping your blood sugar steady.
2
Improved HbA1c levelsA low-carb diet helps in improving your HbA1c levels by regulating the pancreas and improving insulin secretion. It may help you lose weight and lower your HbA1c levels.
3
Weight lossA low-carb diet promotes rapid weight loss as it lowers insulin levels by eliminating excessive water from the body and reducing the water weight.
4
Lipid ProfileA low-carb diet helps in improving blood lipid profile by lowering bad cholesterol (LDL) levels, and increasing good cholesterol (HDL) levels.
5
AppetiteA low-carb diet helps in reducing your appetite and food cravings, especially for sugar. Consuming low-carb, protein, and fat-rich foods may help you feel fuller for a long time.
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How Many Carbs Should You Consume in a Day?
It is important to keep track of your diet and ensure that you are consuming the right amount of carbs in your daily diet. Low-carb may benefit all types of diabetes, such as Type I Diabetes, Type II Diabetes, Gestational Diabetes, Diabetes Mellitus, and Diabetes Insipidus. Knowing how many carbs you should consume and implementing them daily will transform your health. The carb consumption varies from person to person based on their height, age, weight, and gender. Generally, it is advised to limit it to 45% - 60% of your daily calorie intake. People with a BMI > 25 kg need to restrict their carb intake more than those having a healthy BMI.
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What are Some Low-Carb Foods to Include in Your Diet?
Prioritizing your diet to stay fit and healthy is crucial. To keep diabetes at bay, it is advised to eat low-carb and protein-packed food in your diet. Try to calculate which foods have carbs and which ones are likely to spike your blood sugar. It will help you include foods that keep your levels steady. Try to opt for foods with a lower glycemic index (GI) as they will not lead to any immediate glucose spike. Here are some low-carb-friendly foods to include in your diet:
1
Non-starchy greensInclude cabbage, bottle gourd, lettuce, spinach, cauliflower, broccoli, and tomato in your diet. They have a low glycemic index, resulting in a slower blood spike.
2
Dairy foodsInclude butter and ghee in your diet as they help in the absorption of carbs and aid digestion.
3
FruitsInclude berries, oranges, guava, papaya, and watermelon as they help in avoiding sudden blood sugar crashes by slowing down the absorption of sugar in the body.
4
Healthy fatsInclude Olive oil, coconut oil, and mustard oil as they have healthy fatty acids that boost metabolism, improve insulin sensitivity, reduce inflammation, and absorption of nutrients.
5
Protein-richIncluding Chicken, salmon, eggs, and fish in your diet will stabilize your blood sugar, as they are packed with protein and require more time to digest.
6
Nuts & seedsInclude Flaxseeds, almonds, pumpkin seeds, walnuts, and chia seeds as they have low the glycemic index and improves blood sugar by avoiding sudden spikes.
7
LegumesInclude Lentils, beans, and peas, as they are high in fiber. protein and helps in stabilizing blood sugar, and improving insulin sensitivity.
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What Carbs Should You Avoid?
It is important to eliminate high-carb foods from your diet as they will lead to elevated sugar levels, which may require an insulin dosage to manage them. A low-carb diet may help you reach your ideal weight over time. To achieve your ideal body weight, here is a list of high-carb foods to avoid:
1
Refined foodsWhite bread, pasta, rice, noodles, biscuits, and refined cereals.
2
BeveragesSugary drinks, sodas, energy drinks, and beer.
3
FruitsMangoes, and bananas.
4
Processed SnacksPastries, bakery items, and anything with excessive sugar.
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How to Plan Your Meals?
Incorporating a balanced diet will help you transform your health and regulate diabetes. Meal planning is something to consider to keep your blood sugar steady, lose weight, and avoid hunger pangs. Meal planning involves knowing when to eat and what to eat to avoid any ups and downs in your blood sugar levels. It is scheduling your meals every day in a way that keeps you full for a long period without raising your blood sugar levels. Here is a low-carb diet for your reference:
Breakfast
Mid-Afternoon Snack
Lunch
Evening snack
Dinner
2 moong chilla/ 2 besan chilla/ vegetable upma.
Apple, Guava, almonds.
1 boiled egg.
Black coffee.
1 boiled egg.
Curd + flaxseeds + soaked almonds
Unsweetened Lassi
½ bowl masoor dal, moong dal tadka.
Bhindi sabzi, , louki sabzi, mIxed vegetable sabzi.
1 multigrain roti, jowar roti, brown rice.
Salad.
¼ Roasted chana, a Handful of mixed seeds.
1 boiled egg.
1 small apple, 1 pear, and ½ papaya.
Paneer bhurji, egg curry, and mixed vegetable curry.
Cabbage sabzi, palak sabzi, and cauliflower sabzi.
1 Ragi roti and brown rice.
Disclaimer: This meal is a reference, with the subject for a 35-year-old male with type II diabetes. It has 150g of carbs assigned for daily consumption.
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What are Some Factors to Consider Before Starting a Low-Carb Diet?
A low-carb diet has many benefits, from keeping your glucose steady to helping you lose weight. While following a low-carb diet, it becomes necessary to keep certain pointers in mind to make the most out of the diet and avoid potential setbacks. Here are some factors to consider while following a low-carb diet:
1
Carb intakeA low-carb diet has several benefits, but do not eliminate them entirely, as it is necessary for the functioning of the brain and nervous system.
2
Medical GuidanceIncorporate a low-carb diet as advised by your healthcare practitioner, as it should not interfere with your medications.
3
Exercise regularlyFollowing the diet and exercising regularly will help you manage your diabetes effectively.
4
Track Sugar LevelsKeep track of your fasting and non-fasting bloodwork to know which foods are impacting your blood sugar.
5
Natural RemediesCertain natural remedies, when consumed with medicines, may help you effectively manage your overall health and diabetes.
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FAQs

  • Q1. What carbs should I eat to avoid a blood sugar spike?

    Ans: You should eat healthy carbs like non-starchy vegetables, fiberous, and protein-rich foods to avoid a blood sugar spike.

  • Q2. Can I consume Ragi roti?

    Ans: Yes, you may consume ragi roti as they are low in carbs and will keep you full for a longer period.

  • Q3. Can I consume eggs if I have Diabetes?

    Ans: Yes, you may consume eggs if you have diabetes, as they are packed with protein, low in carbs and do not spike blood sugar.

  • Q4. Can I consume milk in diabetes?

    Ans: Yes, you can drink milk if you have diabetes, but it is advised to consume it in moderation.

  • Q5. Which food will help me stay full for a longer period and is low in carbs?

    Ans: Foods that will keep you full for a longer time and do not have carbs are chicken breast, eggs and plain yogurt.

  • Q6. Which fruit has the lowest amount of carbohydrates?

    Ans: Watermelon is a fruit with the lowest amount of carbohydrates, which makes it a nice option to consume in diabetes.

  • Q7. Can I consume curd in diabetes?

    Ans: Yes, you may consume curd without any added sugars. It is beneficial if you are having diabetes, as it is low in glycemic index and has probiotics in it.

  • Q8. Can a low-carb diet reduce my HbA1c levels?

    Ans: Yes, a low-carb diet can help you reduce your HbA1c levels by regulating insulin sensitivity and thus manage glucose levels.

  • Q9. Can I eat a very low-carb diet for diabetes?

    Ans: If you consume a very low-carb diet, it will help you regulate your blood sugar, lose weight, and reduce diabetes related complications. But do not entirely eliminate carbs as the body needs them for proper functioning.

  • Q10. Is it safe to consume rice in diabetes?

    Ans: It is advised to consume it in moderation, and you may use brown rice as its alternative.
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