apollo
Online Doctor Consultation & Medicines
  • Login

Diabetes Management

Are Low-carb Diets Healthy?

5 min read

By Apollo 24/7, Published on - 13 October 2020, Updated on - 13 September 2023

What is a low-carb diet?Benefits of a low-carb diet Low-carb diet: Foods to eat and avoidPopular low-carb dietsConclusion

  • Share this article

  • 2

  • 5 likes

A low carb diet can diminish the risk of diabetic complications.
The foods we consume as part of our diet possess different types of healthy nutrients. Macronutrients such as carbohydrates (carbs), proteins, and fats are required in larger amounts. However, for people living with diabetes, a high-carb diet is not recommended as it could cause a surge in blood glucose levels.
For people with diabetes, one of the ways to regulate their blood glucose levels is to follow a healthy and balanced low-carb diet. Besides stabilizing the blood glucose level, such a diet offers benefits against some other effects of diabetes, such as heart disease and weight gain.

What is a low-carb diet?

A low-carb diet involves reduced consumption of carbohydrate-rich foods such as grains, bread, pasta, and sugary foods. Today, a number of low-carb diets exist. Most of them restrict the intake of carbohydrates to less than 130g per day, and are high on other macronutrients such as protein and fats (healthier ones).
Low-carb diets have been around for decades. Existing and emerging scientific evidence suggests that low-carb diets can have a positive effect on important health indicators such as triglycerides, cholesterol, blood pressure, and blood glucose levels.

Benefits of a low-carb diet

A low-carb diet is associated with multiple health benefits such as:
  • Supports weight loss
  • Reduces levels of blood glucose
  • Reduces appetite
  • Effective against harmful abdominal (visceral) fat
  • Stimulates reduction in blood triglycerides
  • Increases HDL ‘good’ cholesterol levels
  • Improves LDL ‘bad’ cholesterol levels

Low-carb diet: Foods to eat and avoid

Foods to avoid

As part of a healthy, low-carb diet, the intake of the following should be avoided or kept to the minimum:
  • Sugar: Ice cream, candy, fruits juices, sweetened beverages
  • Refined grains: White rice, refined wheat, and any grain stripped off their fiber
  • Trans fats: Hydrogenated or partially hydrogenated oils
  • Processed foods: Cereals, bread, pasta, noodles, etc.
  • Starchy vegetables: potatoes, peas, chickpeas, etc.

Foods to eat

Most of the calories in a low-carb diet should come from complex carbohydrates, fiber-rich foods, high-quality protein, and healthy fats, such as:
  • Vegetables: Broccoli, carrots, spinach, cauliflower, and many others
  • Fruits: Apples, pears, oranges, strawberries, blueberries
  • Nuts and seeds: Walnuts, almonds, chia seeds, sunflower seeds, etc.
  • Low-fat dairy: Butter, cheese, and yogurt
  • Oils: Olive oil, coconut oil, and fish oil
  • Eggs & fish rich in omega 3 fatty acids
  • Lean meat
  • Whole grains like brown rice, red rice, whole wheat, millets, etc
When selecting a low-carb diet, it is important to look beyond fads and opt for a nutrition plan that is balanced, and one that embraces whole and natural foods, while cutting out added sugar, polished grains, refined flour, and unhealthy saturated fats. For several years now, the Mediterranean and DASH diets have been ranked as the top 2 in the reputed ‘U.S. News and World Report annual ranking of best diets’. A study published in the American Heart Association (AHA) journals found that a vegetarian diet was as effective as the Mediterranean diet in reducing body weight, and keeping the heart healthy by reducing the LDL cholesterol level. Each of these diet patterns have been recognized and praised for their nutritional completeness and ability to prevent or control diabetes.

  • General low-carb diet

This is the simplest low-carb diet that doesn’t have a unique definition except for the fact it tends to be lower in carbs and higher in protein. The diet usually focuses on eggs, nuts, seeds, vegetables, fruits, meats, fish, and healthy fats. It restricts or minimizes the intake of high-carb foods like rice, wheat, potatoes, sweetened beverages, and processed junk foods. It promotes healthy carb alternatives like millets, parboiled rice, whole wheat bread, etc.

  • DASH diet (Dietary approaches to stop hypertension)

This is a diet pattern recommended to prevent high blood pressure (hypertension) and is also beneficial for people with diabetes or those trying to reduce body weight. It emphasizes the consumption of whole grains, fruits, vegetables, lean protein, low-fat dairy products, and fiber.  DASH also discourages foods that are high in saturated fat, such as fatty meats, full-fat dairy foods, and tropical oils, as well as sugar-sweetened beverages and sweets. Following DASH means limiting sodium at 2,300 mg a day, and eventually lowered to about 1,500 mg.

  • Mediterranean diet

This dietary pattern emphasizes plenty of fruits, vegetables, beans, nuts, and seeds; moderate amounts of whole grains, olive oil as a primary fat source; and dairy products, eggs, fish, and poultry in low to moderate amounts. Fish and poultry are more common than red meat in this diet. It also centres on minimally processed, plant-based foods. Wine may be consumed in low to moderate amounts, usually with meals. Fruit is a common dessert instead of processed sweets.

Things to keep in mind before following a low-carb diet

People with diabetes should consult a dietitian or physician before opting for a low-carb diet. Without adequate planning, a low-carb diet may lead to a deficiency of several key nutrients. Since people on a low-carb diet tend to eat lots of protein, there could be a risk of kidney damage over the long term. Other risks associated with a low-carb diet include low fiber intake, clogged arteries, and poor bone health.
A low-carb diet may also trigger a significant and dramatic reduction in blood sugar. If medications for diabetes are not adjusted for a low-carb diet, there is a high risk of developing hypoglycemia, a condition characterized by dangerously low blood glucose levels. Therefore, it is important for individuals with diabetes to speak with their healthcare provider before starting a low-carb diet.

Conclusion

For people with diabetes, the adoption of a low-carb diet offers an excellent way to improve the management of blood glucose levels, decrease medication needs, and significantly diminish the risk of diabetic complications. However, when it comes to a low-carb diet, there is no one-size-fits-all rule. Without proper planning, such a diet may do more harm than good.
Therefore, it is essential to consult a healthcare provider before starting a low-carb diet. A physician or dietitian can help create a customized healthy, low-carb meal plan that takes into account individual-centric factors such as lifestyle, medications, dietary preferences, and health goals. Following such a plan will go a long way in improving diabetes management.
For any questions relating to diabetes and its management, do an online consultation with an endocrinologist.

Services

References+14

Diabetes Management

Comments+2

Consult Top Diabetologists

View All
doctor

Dr. Girish Rao A V

25 Years•Diabetology
Rushi Diabetic Care Hospital, Khammam
Fees ₹ 0
doctor

Sourav Gupta

24 Years•Neurology
32 Ivory Dental Care Test, Bengaluru
Fees ₹ 1000
doctor

Naveena

6 Years•Endocrinology
3D DENTAL & IMPLANT CLINIC, Hyderabad
Fees ₹ 100health-creditsCashback 25
doctor

Dr. Sandeep Rai

32 Years•Diabetology
Apollo Hospitals CBD Belapur, Mumbai
Fees ₹ 1000

Leave Comment

Name

Email Id

Comment

Services

Recommended for you

Article Entity

Diabetes Management

Understanding Estimated Average Glucose (eAG): What Does It Mean?

Estimated Average Glucose (eAG) offers a relatable way to assess long-term blood sugar control in diabetes. Unlike A1C percentages, eAG provides a number similar to daily blood sugar measurements, aiding better understanding and motivation for managing diabetes. It assists healthcare providers in adjusting treatment plans and setting realistic goals. Individuals can make informed decisions by tracking and understanding eAG, fostering healthier and well-managed lives with diabetes.

Article Entity

Diabetes Management

How Many Steps Should You Walk to Manage Your Diabetes?

Walking is a valuable tool for managing diabetes, improving insulin sensitivity, controlling blood sugar, aiding weight management, and enhancing heart health. While the ideal step count varies among individuals, aiming for 150 minutes of moderate-intensity aerobic activity per week is a common guideline. The popular "10,000 steps" target is beneficial but not mandatory. It's essential to personalise your approach based on factors like age, fitness level, and diabetes type. Consult with a healthcare provider for individualised step goals, start gradually, monitor blood sugar, and prioritise safety to effectively leverage walking as part of your diabetes management plan.

Article Entity

Diabetes Management

Can One Eat Radish During Navratri Fasts?

During Navratri, a festival celebrated over nine days in India, fasting is common as a means of spiritual purification. Radishes, being root vegetables, are a subject of debate for many as to whether they can be consumed during this fasting period. The acceptance of radishes during Navratri fasting depends on regional and cultural variations, individual customs, and personal beliefs. In many Hindu traditions, root vegetables are avoided during fasting, yet they offer valuable nutritional benefits. 

Subscribe

Sign up for our free Health Library Daily Newsletter

Get doctor-approved health tips, news, and more.

Email

Visual Stories

story-img

8 Fruits That are Incredibly Healthy for Diabetes

Tap to continue exploring

  • Share this article

  • 2

  • 5 likes

Recommended for you

Article Entity

Diabetes Management

Understanding Estimated Average Glucose (eAG): What Does It Mean?

Estimated Average Glucose (eAG) offers a relatable way to assess long-term blood sugar control in diabetes. Unlike A1C percentages, eAG provides a number similar to daily blood sugar measurements, aiding better understanding and motivation for managing diabetes. It assists healthcare providers in adjusting treatment plans and setting realistic goals. Individuals can make informed decisions by tracking and understanding eAG, fostering healthier and well-managed lives with diabetes.

Article Entity

Diabetes Management

How Many Steps Should You Walk to Manage Your Diabetes?

Walking is a valuable tool for managing diabetes, improving insulin sensitivity, controlling blood sugar, aiding weight management, and enhancing heart health. While the ideal step count varies among individuals, aiming for 150 minutes of moderate-intensity aerobic activity per week is a common guideline. The popular "10,000 steps" target is beneficial but not mandatory. It's essential to personalise your approach based on factors like age, fitness level, and diabetes type. Consult with a healthcare provider for individualised step goals, start gradually, monitor blood sugar, and prioritise safety to effectively leverage walking as part of your diabetes management plan.

Article Entity

Diabetes Management

Can One Eat Radish During Navratri Fasts?

During Navratri, a festival celebrated over nine days in India, fasting is common as a means of spiritual purification. Radishes, being root vegetables, are a subject of debate for many as to whether they can be consumed during this fasting period. The acceptance of radishes during Navratri fasting depends on regional and cultural variations, individual customs, and personal beliefs. In many Hindu traditions, root vegetables are avoided during fasting, yet they offer valuable nutritional benefits.