Normally, carbohydrates in your food are broken down into small units of glucose, which then enter the cells through insulin. However, with diabetes, you might lack insulin or be ineffective in your system. That is why a person with diabetes cannot process carbohydrates effectively, affecting the blood sugar level after every meal. That’s where a low-carb diet can be handy.

How does low-carb food control your blood sugar?

Low-carb diet recipes can help diabetic people better manage their blood sugar levels. Carbohydrates raise blood glucose levels, requiring the body to produce more insulin to digest them. Reducing carb intake can help stabilize blood sugar levels and reduce the other effects of diabetes, such as weight gain and heart disease.

Foods to allow and foods to avoid in diabetics

Derive calories from healthy and natural sources of low-carb diets. Such nutritious foods include fresh fruits (eat them in moderation as they include sugar), green leafy vegetables, good fats, and lean proteins (such as fish, nuts, tofu, and eggs).

Avoid processed foods, pre-packaged foods, sugary (cakes, candies, juices, pastries, sodas, and cookies) and oily foods, starches (found in white bread and bagels), starchy vegetables, potato and potato chips, and alcoholic beverages.

What are low-carbohydrate foods?

Low carbohydrate foods can lower blood sugar, manage blood pressure levels, and improve good cholesterol. It also can be an effective diet for weight loss, which is another way to keep your diabetes in check. Here are a few low-carb foods that you can include as part of your diet:

Egg and most meats, including chicken, fish, etc.
Non-starch vegetables like broccoli, asparagus, capsicum, leafy vegetables, cauliflower, and mushrooms.
Fats and Oils like butter, olive oil, and coconut oil.
Nuts and seeds like almonds, walnuts, peanuts, pistachios, pumpkin seeds, sunflower seeds, chia seeds, etc.
Dairy products like butter, cheese, and yogurt.

Effects of low-carb foods

A healthy range of carbohydrates for diabetics could be anywhere between 20-90 grams per day. There is no set limit, and it changes from person to person. While having low-carb foods can be helpful, they can also have a few drawbacks. Here are some of the effects to look out for when making low-carb foods your staple diet.

Constipation
Fatigue or lack of energy
A restrictive diet that might lack nutrients

You could consider consulting a nutrition expert before deciding to switch to a low-carb diet.

3 low-carb diet recipes for you

A low-carb diet is more convenient if you include meat in your diet. However, it can work with a vegetarian diet. Here are 3 low-carb diet recipes that you can adopt fairly regularly.

1. Greek Salad with Goat Cheese

A Greek salad can be a healthy snack or can accompany your meals. Add olives, cucumber, red onions, lettuce, and chopped tomatoes, and toss it with olive oil. Top it off with goat cheese or any healthy cheese.

2. Grilled Salmon/Chicken with Greens

Fish, like salmon, is healthier meat compared to chicken. Grill the meat with a drizzle of olive oil in the pan. You can pair this with steamed veggies like broccoli or asparagus.

3. Eggs and Spinach

Scramble fry 2-3 eggs in butter, depending on your appetite. Add 1 cup of sauteed and chopped spinach to make a wholesome breakfast. You can complete this meal with black coffee or green tea.

You can keep a check on your blood sugar using our online Blood Glucose Level Calculator. You can also keep your diabetes in check by maintaining a balanced diet along with a regular fitness routine.

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