Diabetes has affected more than 40 crores of people worldwide. Maintaining normal levels of blood sugar can reduce the risk of complications in diabetic people. Following a low-carb diet is one way of achieving this. Here are a few ways to manage the carbohydrates intake in your diet.
- Since everyone has a unique response to carbohydrates, the optimal amount varies. Measure blood sugar with a glucometer before meal and after a few hours of it. If it remains below 140 mg/dl, you can consume up to 25 grams of carbs depending on your personal tolerance. Carbohydrates intake and blood sugar levels are always proportional. A healthy low-carb diet will be dense in nutrients and high in fibre.
- Only starch and sugar components raise blood sugar, not fibre. Therefore, the fibre content is reduced from the total carbohydrates.
- Some of the sugar alcohols used to sweeten sugar-free products, like maltitol, raises blood sugar levels. Therefore, net carb count listed on products will not always be accurate.
- Regardless of what you eat, it is important to pay attention to your body’s signals on hunger and fullness.
- Make sure to get enough protein. Meat, poultry, seafood, eggs, cheese, non-starchy vegetables, avocados, olives, olive oil, coconut oil, butter, cream, sour cream and cream cheese are foods you can eat till you are full.
- Berries, yogurt, cottage cheese, nuts and peanuts, flaxseeds, dark chocolate, winter squash, liquor and wine can be taken in moderate quantities at meals, depending on your carbohydrate tolerance.
- Add some salt or salty foods to your meals if you don’t have other diseases, as low carbs lower insulin levels, which in turn make the kidneys release more sodium and water.
- Bread, pasta, cereal, corn and other grains, starchy vegetables, legumes, milk, fruits other than berries, juice, soda, sweetened tea, beer, desserts, candy, ice creams, baked goods, etc. are high in carbohydrates and should be avoided.
Studies have proved that following a low-carb diet brings long term improvements to people with diabetes. A diabetic diet should have carbohydrates evenly spread over three meals, with a balance of protein and healthy fats. Find your personal carbohydrates limit between 20-90 grams per day by testing your blood sugar with a glucometer. When following a low-carb diet, blood sugar will be lowered, and you will need to reduce the dosage of insulin. Physical activity, quality sleep and stress management help control diabetes further. But remember to talk to your doctor before making changes in your diet.