Diet: Low carb diet

Updated On Jan 13, 2022

In order to digest carbohydrates, the body produces more insulin than it does for other foods. Blood glucose levels can be stabilized by reducing carb intake. Furthermore, it may counteract some other effects of diabetes, such as weight gain and heart disease. However, low-carb diets also carry some risks, such as vitamin and mineral deficiencies. Low-carb diets are challenging for some people to stick with over the long run.

In a low-carb diet, the majority of calories should come from natural sources, such as:

  • Vegetables
  • Lean protein, such as eggs, fish, nuts, and tofu
  • Good fats, such as olives or avocados
  • Fruit in moderation

Try a simple meal plan such as: 

Breakfast

Eggs and spinach 

  • 3 eggs cooked in butter (1.5g of carbs) 
  • 1 cup sautéed spinach (3g of carbs)

You can pair your eggs and spinach with

  • 1 cup blackberries (6g of carbs) 
  • 1 cup of coffee with cream ad optional sugar-free sweetner

Total digestible carbs = 10.5g 

Lunch 

Cobb salad 

  • 3 ounces (90 grams) cooked chicken
  • 1 ounces (30 grams) 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

You can pair your salad with:

  • 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 ounces grilled salmon
  • 1/2 cup sautéed zucchini (3 grams of carbs)
  • 1 cup sautéed mushrooms (2 grams of carbs)

To complement your meal and for dessert:

  • 4 ounces (120 g) red wine (3 grams of carbs)
  • 1/2 cup sliced strawberries with whipped cream
  • 1 ounce chopped walnuts (6 grams of carbs)

Total digestible carbs: 14 grams

Total digestible carbs for the day: 37 grams

 

Foods to avoid 

People should avoid or limit consumption of the following foods as part of a low-carb diet:

  • Processed foods, such as pre-packaged meals and salty snacks
  • Sugar-rich foods, such as cakes, candies, pastries, cookies, sodas, and juices
  • Starches, especially white bread or bagels
  • Alcoholic beverages
  • Potatoes, including potato chips
  • Other starchy vegetables
  • White pasta

Until you are full, you can eat the following low carb foods. Make sure you get enough protein at every 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

People with diabetes can avoid complications by eating a low-carb diet. For people who want to avoid medication or whose doctor has only recently diagnosed diabetes, a low-carb diet may be the first line of treatment. The low-carb diet is not suitable for everyone, as an unhealthy low-carb diet – such as living solely on fried, fatty meats – can be even more detrimental to your health than eating lots of carbs. To fully benefit from a low-carb diet, one must be able to stick with it for a long period of time.

Consult your doctor or dietician before starting any new diet. To keep track of how their diet affects their health over time, people can keep a log of their symptoms and what they have eaten.

 


References: 

https://www.medicalnewstoday.com/articles/325195

https://www.healthline.com/nutrition/low-carb-diet-for-diabetes#A-sample-day-of-very-low-carb-meals-for-people-with-diabetes