Low-Carb Diets and Diabetes: What You Need to Know 

If you are living with diabetes, you may have heard that eating less carbohydrates or “carbs” is often suggested to help manage blood sugar levels. But how low should a low-carb diet be and is it considered safe? When taking diabetes medications, what should you be aware of and let’s explore the benefits, warnings and tips for choosing the right low-carb foods. 

How a Low-Carb Diet Helps Diabetes 

Carbohydrates, or “carbs” turn into sugar and provide fuel for our brain and muscles to function properly, the liver stores sugar that is released to help us get through long times when we do not eat and extra sugar the body does not need right away, the fat cells will store. Carbs are important to the body just like protein and fats. When we eat too many carbs at a time and the body does not have enough insulin to manage that sugar, we end up with above target blood sugar levels. Eating fewer carbs can: 

• Help keep blood sugar levels steady 

• Reduce the need for insulin or diabetes medication 

• Support weight loss, which can improve diabetes control 

Helpful Tips & Warnings 

While a low-carb diet can be helpful, it’s important to make educated decisions. Here are some things to keep in mind: 

• Low blood sugar (hypoglycemia). If you take insulin or certain diabetes medicines, eating fewer carbs can make your blood sugar drop too low. Talk to your doctor before making big changes. 

• Lack of nutrients. Cutting out too many carbs may mean missing out on fiber, vitamins, and minerals. Choose whole, healthy foods. 

• Heart health risks. Some low-carb diets are high in unhealthy fats. Choose good fats like those in nuts, seeds, and avocados. 

Foods to Avoid 

Not all low-carb foods are good for diabetes. Here’s what to steer clear of: 

• Processed low-carb snacks. Many “low-carb” packaged foods are full of artificial ingredients and unhealthy fats. Read your labels! 

• Too much red meat and bacon. Eating too much processed meat may increase heart disease risk. 

• Sugary drinks and hidden carbs. Watch out for added sugars in sauces, dressings, and flavored drinks. 

Choosing Healthy Low-Carb Options 

If you want to try a low-carb diet, eat non-starchy vegetables like spinach, broccoli, and peppers. Choose lean proteins such as chicken, fish, eggs, and tofu. Pick healthy fats like olive oil, nuts, and avocados. Go for whole, natural foods instead of packaged low-carb products. Drink plenty of water to stay hydrated and help your body adjust. 

Low-Carb, High Reward 

A low-carb diet can be a great way to help manage diabetes, but it’s important to do it safely. Talk to your doctor before making changes, and focus on healthy, balanced eating. With the right approach, a low-carb diet can help keep your blood sugar in check and improve your overall health. 

Author: Janet Dominowski, MS, RDN, CDCES | CCS Health       

This site is for educational purposes only. Talk to your doctor or healthcare provider before making any decisions about your health.