What does an extremely low carb diet entail?
A diet that severely restricts the consumption of foods high in carbohydrates is known as a very low carb diet. Starches, sugars, and fibers are the three primary forms of carbohydrates that are present in food.
As per the clinical practice guidelines of Diabetes Canada, individuals with diabetes should consume 45% to 60% of their daily caloric intake from carbohydrates, whereas 15% to 20% should come from protein and 20% to 35% from fat.
This is merely a suggestion, and some people might want to follow a low-carb diet in order to further reduce their intake of carbohydrates.
Advantages for diabetics
Low-carb diets are popular among diabetics because they can help control their condition better and, if necessary, aid in weight loss. This notion is supported by a few investigations.
In one study, 316 patients on a very low carb diet (5 percent of total daily calories) saw a reduction in their average A1C to 5.7%. The majority of diabetics aim for an A1C of 7% or below. Additionally, their HDL (or “good”) cholesterol levels were high and their triglyceride levels were low.
According to a different study, individuals with very low carbohydrate diets (14% of total daily calories) had lower fasting blood sugar and A1C values. Additionally, their levels of LDL cholesterol—the “bad” cholesterol—were lower.
Depending on how many carbohydrates you ate, you may experience an increase in blood sugar levels after a meal since they are converted into glucose. Therefore, cutting back on carbohydrates can lessen the likelihood of blood sugar increases following meals.
Read Also: How much food is enough when you have diabetes?
It has been discovered that low-carb diets effectively support weight loss. A decrease in carbohydrates means that you don’t need to make or inject as much insulin if you use insulin to treat your diabetes. Less insulin in the blood can stop, slow down, or reverse weight gain since it aids in the storage of fat.
Additionally, cutting back on carbohydrates generally results in calorie reductions due to a decrease in calorie-dense foods or an increase in foods high in protein, which can satisfy hunger and reduce the likelihood of overindulging in snacks or meals.
Possible negative effects on diabetics
While going on a low-carb diet can seem like the best strategy to manage your diabetes and reduce weight, there are some short-term consequences of abruptly and substantially reducing your intake of carbohydrates, such as:
- Headache
- foul breath
- Deficiency
- cramping in the muscles
- Weary
- Rash on the skin
- diarrhea or constipation
You can lower your blood sugar with a very low carb diet, however this impact can really go too far and cause dangerously low blood sugar (hypoglycemia).
Additionally, increasing your protein intake while following a low-carb diet may strain your kidneys. Consuming excessive amounts of protein can exacerbate renal troubles.
Various low-carb diets
- Many well-liked low-carb diets exist, such as:
- Low-carb, low-glycemic index Atkins diet
- Dukan diet: reduced fat, reduced carbs, high protein
- Ketogenic diet: low in carbohydrates, moderate in protein
- South Beach diet: lean protein, unsaturated fats, low glycemic index, and low carbs
Items to include in and items to exclude from a VERY LOW CARB diet
| TO EAT: lower-carbohydrate foods | TO AVOID: higher-carbohydrate foods |
|---|---|
| · Non-starchy vegetables, such as lettuce, cucumbers, broccoli and Brussel sprouts | · Starchy vegetables, such as potatoes, peas and corn |
| · Tart fruits, such as strawberries, cranberries, raspberries and blackberries | · Sweeter fruits, such as pineapple, mangoes, watermelon and pears |
| · Proteins, such as meat, seafood and tofu | · Dried beans and legumes, such as lentils, and pinto and kidney beans |
| · Eggs | · Milk and yogurt |
| · Nuts and seeds | · Grains, such as rice, oatmeal, bread, cereal, pasta and crackers |
| · Hard cheeses, such as cheddar, feta, Swiss, parmesan and asiago | · Sweet treats and snack foods (such as soda, juice drinks, cake, cookies, candy and chips) |
Cutting less on carbohydrates can help you lose weight and control your blood sugar, among other health benefits. On the other hand, it may exacerbate kidney function, lead to hypoglycemic episodes (low blood sugar), and have adverse consequences like weariness and foul breath. Speak with your medical team before beginning a low-carb diet, particularly if you take insulin or a sulphonylurea medicine to treat your diabetes.
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