A Normal Weight Goes A Long Way
Obesity, a complex disease marked by excessive amount of body fat, is the scourge of modern times. But experts also say that almost any diet that helps you shed excess weight helps improve cholesterol and blood sugar levels.
I was not obese, but was overweight. I do remember my endocrinologist in the UAE getting upset with me when I told him I was unable to resist my usual intake of rice and bread
Not Exploring All Of Your Low
What low-carb actually constitutes varies from person to person and researcher to researcher. No universally agreed upon recommendation exists for how many carbs you should eat on a low-carb diet, explains Patti Urbanski, RD, CDCES, a clinical dietitian at St. Lukes Hospitals Diabetes Care Program in Duluth, Minnesota, who has helped create past American Diabetes Association nutritional recommendations
That said, in broad strokes, getting less than 26 percent of your daily calories from carbs can be considered low-carb, according to an article published in January 2020 in StatPearls. For someone eating a 2,000-calorie diet, that would mean eating fewer than 130 grams of carbs per day.
Very low-carb diets involve eating as little as 20 to 50 total grams of carbs per day. Ketogenic diets, which have some overlap with very low-carb diets, can often require eating even fewer grams of carbohydrates per day.
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Which ones right for you? There are many factors that must be considered when deciding how many carbs an individual should consume daily, says Lori Zanini, RD, CDCES, whos based in Manhattan Beach, California. Some of these factors include how well controlled blood sugar levels are, current medications or insulin, additional health conditions, food preferences, budget, and health goals.
How To Start A Low
If you have diabetes, it is a good idea to get support from a healthcare provider. Lowering your carb intake may mean you need less of any diabetes medications, including insulin.
Check your blood sugar more frequently as you adjust to your new way of eating. Keeping a logbook is a great idea and will help you manage your blood sugar levels and keep track of how you are reacting to your low-carb diet.
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Diet Plans For Diabetics
The best weight loss plan for diabetes is the one that you can follow long term.
This may be a low-carb diet for some people or a low-fat diet for others. Below are examples of each, with a daily intake of 1,600 calories. This may or may not be the right number for you. You can estimate your calorie needs here.
Low Carb Moderate Protein High Fat
Getting the right balance of carbohydrate, protein and fat should help you lose weight.
Most people can have success on a low carb diet without having to measure how much carbs, protein or fat theyre having.
Avoiding starchy foods like bread, rice, pasta, potatoes and pastry and not having too much protein-based foods including meat, cheese and nuts, is a good basis for most people to lose weight.
However, some of you may want to monitor your energy intake to make sure youre keeping on the right lines. There are a number of apps that can help with this.
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Possible Side Effects Of A Low
A low carb diet has multiple benefits in diabetes management. Nonetheless, you cannot rule out its side effects. It occurs as a result of the sudden drop in carbohydrate quantity. Also, it includes constipation, muscle cramps, headache, dizziness and more. It may also affect your various systems in the long term due to nutritional deficiency.
If you are on any medication, ensure to alter your doses accordingly. Otherwise, it may result in a sudden drop in glucose levels resulting in hypoglycemia. Therefore seek a medical opinion before you opt for a low carb diet.
What Does Diabetes Have To Do With Keto
Diabetes, which is a disease stemming from high blood glucose, affects about 10 percent of the American population. Its a serious disease that must be treated.
Heres what you should know about it:
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In , your body doesnt make any insulin this is typically diagnosed in childhood and requires lifelong medication.
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In the more common , the body doesnt make or use insulin properly.
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People with have higher-than-normal blood sugar, but not diabetes which can lead to type 2 diabetes if left unchecked.
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Gestational diabetes is diabetes that occurs when you are pregnant. It generally resolves after giving birth, but can increase your risk of type 2 diabetes later on.
Because the keto diet is so low in carbs, it may be appealing to people with diabetes. Heres why:
When you eat carbohydrates, your body breaks them down via the digestive system. If the carbs are digestible, they are turned into sugars, which enter your bloodstream.
The more sugar in your bloodstream, the more need for insulin . Insulin is what tells the cells to use the sugar for energy or for energy storage.
When your cells begin to use the blood sugar, glucagon is released by your pancreas. This hormone tells your body to start storing the blood sugar for energy. The hormones insulin and glucagon work together to make sure you have enough energy.
When you have diabetes, its because your body isnt using insulin properly or cant make enough insulin.
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The Best Diet Plan For Diabetics
Diabetes is a chronic disease that occurs when the body stops making a hormone called insulin, or when the bodys cells dont use insulin effectively.
When the insulin response malfunctions, blood sugar can accumulate to dangerous and even life-threatening levels. Over time, high blood sugar also increases the risk of serious health complications, including heart disease and infections.
There are a few different types of diabetes, including type 1, type 2, and gestational diabetes.
Overweight and obesity are major risk factors for type 2 diabetes and are becoming increasingly common in type 1 diabetes. Excess body fat increases the release of inflammatory chemicals that make the body less sensitive to insulin.
Even modest weight loss in diabetes can improve insulin sensitivity and blood sugar control if youre overweight or obese.
There are a couple of proven approaches to weight loss with diabetes. Faster results are typically seen with a low-carb diet. However, low-fat diets are just as beneficial in the long term.
The trick is to select the plan that includes more of the foods you like, and that you can stick with forever. The great news is, a healthy diet can put you well on your way to better health if youre overweight or obese with diabetes.
About Kimberly Yawitz
Kim Yawitz is a registered dietitian and nutritionist in St. Louis, Missouri.
Learn more about her on the About page.
Joe Leech, Dietitian
Calories Is Not Right For Everyone
A word of warning: A 1,200-calorie diet is not a good option for every person with diabetes. For example, this calorie level may be low enough to disrupt your metabolism. This number of calories may not give you enough carbs for your medication dosage. And it may not prevent hypoglycemia or low blood sugar.
However, 1200 calories will meet the energy needs of some people with diabetes. It’s probably best for those who are:
- Small in weight and stature
- Older than 65
- Less active
If you have a prescription for a 1,200-calorie diet, your diabetes care team will have planned with these factors in mind. If you’ve been prescribed a different diet, there are many meal plans to choose from.
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Foods To Eat In Moderation
You can eat the following foods in smaller quantities at meals, depending on your personal carb tolerance:
- Berries: 1 cup or less
- Plain, Greek yogurt: 1 cup or less
- Cottage cheese: 1/2 cup or less
- Nuts and peanuts: 12 ounces, or 3060 grams
- Flaxseeds or chia seeds: 2 tablespoons
- Dark chocolate : 30 grams or less
- Winter squash : 1 cup or less
- Liquor: 1.5 ounces, or 50 grams
- Dry red or white wine: 4 ounces, or 120 grams
Legumes, such as peas, lentils, and beans, are healthy sources of protein, though they do have carbs as well. Be sure to include them in your daily carb count.
Drastically reducing carbs usually lowers insulin levels, which causes the kidneys to release sodium and water .
Try to eat a cup of broth, a few olives, or some other salty low carb foods to make up for the lost sodium. Dont be afraid to add a little extra salt to your meals.
However, if you have congestive heart failure, kidney disease, or high blood pressure, talk to your doctor before increasing the amount of sodium in your diet.
What Is A Low Carb Diet
When a person has diabetes, their body cannot process carbohydrates effectively. In addition, a low-carbohydrate diet must have high protein and healthy fats. Moreover, it must restrict sugar and starch contents. Anything under 100150 grams of carbohydrates per day is considered a low-carb diet. However, if you want to get into ketosis, the carb levels should be less than 50 grams per day.
Fruits, vegetables, lean protein, seafood, good fat, and whole grains make good low-carb diets. Also, you can take low-fat dairy products in moderation. It includes milk, greek yoghurt, cheese and likewise. In addition, they are a good source of protein and calcium. Both of which are essential for both diabetes and overall health.
A low-carb diet is a preferred choice for weight management. However, the health benefits are countless. One of the significant benefits is in preventing and managing diabetes. It is due to the nutrient value in low carb dietary contents. The rationale is simple. The fewer carbs you eat, the less your blood sugar level will spike.
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Benefits Of Following A Low
One of the main benefits of following a low-carb diet is weight loss. For people with type 2 diabetes, this helps to reduce HbA1c and blood fats such as triglycerides and cholesterol. For people who dont have diabetes, losing weight can reduce your risk of developing type 2 diabetes, and a low-carb diet is one option to help you do this.
Mindy Kaling On Taking A Small Steps Approach To Weight Loss
Jennifer Haines, 42, said being overweight left her feeling uncomfortable, tired and depressed. She tried diet after diet, including counting calories, but nothing really worked because she couldnt stick with any plan.
Three years ago, she joined a study run by researcher Jeff Volek, a professor in the department of human sciences at Ohio State University, whos been studying low-carb diets for 25 years.
After six weeks on his low-carb diet, Haines lost 20 pounds and kept going. She has now lost 88 pounds total since starting the eating plan in 2019.
Within the six-week study that I did, I looked like a completely different human, she said. It was wonderful.
The diet wasnt easy at first because Haines was forced to cut out her favorite foods, including pasta, bread and potatoes. But seeing results was the motivation she needed. She called keto a lifestyle change, not a diet.
Imaging of her body’s fat stores before and after the adopted the new low-carb eating plan showed a difference just six weeks later.
People have a remarkably healthy response to these diets, Volek said. The body responds in a really elegant way. When you limit carbohydrates, the body gets really good at burning its own body fat because it doesnt have a lot of sugar to burn for fuel.
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Dinner: Salmon With Veggies
- 1/2 cup sautéed zucchini
- 1 cup sautéed mushrooms
To complement your meal and for dessert:
- 4 ounces red wine
- 1/2 cup sliced strawberries with whipped cream
- 1 ounce chopped walnuts
Total digestible carbs: 14 grams
Total digestible carbs for the day: 37 grams
For more ideas, heres a list of seven quick low carb meals, and a list of 101 healthy low carb recipes.
Summary
A meal plan to manage diabetes should space carbs evenly over three meals. Each meal should contain a balance of protein, healthy fats, and a small amount of carbs, mostly from vegetables.
How Do Carbs Affect Diabetes
A low-carb diet may be one of the most effective diabetes management strategies, especially for people who might be able to avoid medication.
Carbs elevate blood glucose more than any other food. For people with insulin resistance, blood glucose may remain elevated for hours after eating carbs.
For those with type 1 diabetes who do not produce enough insulin, carbs can also cause blood glucose spikes, so a low-carb diet may help people with both type 1 and type 2 diabetes.
Carbs can also affect a persons health in other ways. Carb-rich foods tend to be high in calories but low in some important nutrients, such as protein. Eating too many of these empty calories can lead to weight gain.
shows that people who eat carb-rich foods may also feel more hunger between meals, causing them to overeat.
A low-carb diet may also:
- give a person more energy
- lower average blood glucose, or HbA1c levels
- reduce food cravings, especially for sugar
- lower the risk of hypoglycemia
- aid weight loss efforts
Without proper planning, a low-carb diet can make it more difficult to get specific nutrients.
People on a low-carb diet may also eat large amounts of protein, which may accelerate kidney damage if they already have kidney disease.
Other risks include:
- low-fiber intake
- clogged arteries
These risks may be due to eating too many processed protein sources, such as cold cuts and red meat. Limiting fruit and whole-grains can also be problematic if a person is not getting enough fiber.
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Include Minimally Processed Fat
Fat is the macronutrient that has the least effect on blood sugar, adds richness and flavor to meals, and provides the majority of your energy needs on a low-carb diabetes diet. Remember to focus mostly on minimally processed fat sources as often as possible.
Whats The Optimal Carb Intake For People With Diabetes
The ideal carb intake for people living with diabetes is a somewhat controversial topic, even among those who support carb restriction.
Many studies found dramatic improvements in blood sugar levels, body weight, and other markers when carbs were restricted to 20 grams per day (
16 ).
The optimal amount of carbs may also vary by individual, since everyone has a unique response to carbs.
According to the American Diabetes Association , theres no one-size-fits-all diet that works for everyone with diabetes. Personalized meal plans, which take into account your dietary preferences and metabolic goals, are best .
The ADA also recommends that individuals work with their healthcare team to determine the carb intake thats right for them.
To figure out your ideal amount of carbs, you may want to measure your blood glucose with a meter before a meal and again 1 to 2 hours after eating.
As long as your blood sugar remains below 140 mg/dL , the point at which damage to nerves can occur, you can consume 6 grams, 10 grams, or 25 grams of carbs per meal on a low carb diet.
It all depends on your personal tolerance. Just remember that the general rule is the less carbs you eat, the less your blood sugar will rise.
And, rather than eliminating all carbs, a healthy low carb diet should actually include nutrient-dense, high fiber carb sources, like vegetables, berries, nuts, and seeds.
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Can I Go Back To High
Our food choices, weight, blood sugar levels and overall health is totally up to us theyre not the doctors responsibility. They can only give good advice.
From our experience, every expert we consulted were right on the money on LCIF, as it also boosts overall wellness.
Its only now that I realised anti-diabetes meds wont help much. If I overload on carbs and sweets like I’ve always done, with some compliance exercises, it was just a downward spiral into ill health from there.
Of course, we can opt to indulge in an anything-goes, high-carb diet. But now that we now know better what works, and doesn’t work, the choice is entirely up to us.
Talk To Your Doctor Before Changing Your Diet
When carbs are restricted, theres often a dramatic reduction in blood sugar.
For this reason, your doctor will often reduce your insulin and other medication dosages. In some cases, they may eliminate your medication altogether.
One study reported that 17 of 21 study participants with type 2 diabetes were able to stop or reduce their diabetes medication when carbs were limited to 20 grams a day .
In another study, participants with type 1 diabetes consumed less than 90 grams of carbs each day. Their blood glucose improved, and there was less likelihood of low blood sugar because insulin dosages were significantly reduced .
If insulin and other medications arent adjusted for a low carb diet, theres a high risk of dangerously low blood glucose levels, also known as hypoglycemia.
Therefore, its important that people who take insulin or other diabetes medications speak with their doctor before starting a low carb diet.
Summary
Most people will need to reduce their dosage of insulin or other diabetes medications when following a low carb diet. Not doing so may result in dangerously low blood sugar levels.
In addition to following a low carb diet, physical activity can also help manage diabetes by improving insulin sensitivity.
A combination of resistance training and aerobic exercise is especially beneficial .
Quality sleep is also crucial. Research has consistently shown that people who sleep poorly have an increased risk for developing diabetes .
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