How to Start a Low-Carb Diet for Diabetes?

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low-carb diet

Diabetes is a chronic ailment and is affecting millions at the moment. Though chronic, certain diabetic food can help lower the symptoms and risks related to diabetes. One way of lowering sugar levels is to follow a low-carb diet. Basically, if you have diabetes, your system cannot process carbs effectively.

The regular function is that when carbs are consumed, the body breaks it down into smaller units called glucose (sugar). When your sugar levels are high, the pancreas starts producing insulin that allows these sugar levels to enter the cells. Having both high and low sugar levels can cause harm.

Studies suggest, a carb-restricted diet leads to improvement in sugar levels over the years. A low carb diet can be followed by people with any type of diabetes.

Benefits of Low-carb Diet

– Improves weight loss
– Lowers risk of high sugar levels
– Lowers HbA1c levels
– Provides more energy throughout the day
– Reduces the risk of long term ailments

Ideal low-carb range:

Moderate carbs: 130- 225 g
Low carb: lower than 130 g
Extremely low carb: under 30 g

How Does It Affect the Body?

Carbs, proteins and fat help fuel the body. Carbs are broken down into glucose. Consuming carbs increases blood sugar levels depending on the amount consumed.

Read More: Colours of Health: A Rainbow Diet

Carbs are of 2 kinds:

– Refined Carbs: Pasta, white rice, donuts, bagels, sweet bread , waffles, pancakes and all such tempting food items fall under refined carbs.
– Unrefined Carbs: Grains, fruits and vegetables and all good greens fall under the unrefined carbohydrate category.

By limiting the intake of carbs and keeping a moderate amount of protein in diabetic food, one can control blood sugar levels. Fibre that is found naturally in foods does not instantly breakdown into glucose and hence does not spike blood sugar levels.

low-carb diet

Food to eat in diabetes

  • Eggs
  • Cheese
  • Avocados
  • Olives

Food to eat in lesser proportions:

  • Berries
  • Nuts
  • Dark Chocolate
  • Flax Seeds
  • Chia Seeds

You can try these diabetes-friendly chocolates.

One must try and replace refined carbs with whole grains and increase the dietary fibre intake. Intake of more fibre has been proven to have several health benefits, and is of great benefit to those trying to lose weight in general.

Low-carb diets are known to improve blood sugar levels, and in turn reduce the risk of diabetic complications.

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