Low Carb Diabetic Diet Plan Recommendations

Low Carb Diabetic Diet

At the core of a good diabetic diet is refraining from taking in excessive carbohydrates. But, this is not exactly as simple of an explanation as it may seem on the surface. Carbohydrates are broken down by the body into a substance called glucose, which requires insulin in order to be used for energy. However, because people who have diabetes have problems with their bodies using insulin, excessive glucose in the bloodstream can develop as a result of carbohydrate intake. It is for these reasons that a low carb diabetic diet is often recommended. However, this feature is only a small part of a good diabetic diet, and it is not simply carbohydrate avoidance – it is also making smart carbohydrate decisions.

This might be better explained by a dietary system that is commonly used by diabetics known as the glycemic system. Using this tool, foods are identified by their glycemic index, rather than solely on their carbohydrate count alone. The main reason for this is because there are two types of carbohydrates – starches and sugars. The body processes them a little differently, but uses both for energy. Sugars can be good, such as those found in fruit, or bad, such as those found in soda. But, the amount of carbohydrates that exist in both may be similar, although one will likely contribute to a much greater potential increase in blood sugar than the other. The glycemic index corrects this by designating foods that contain carbs but “good” carbs as low glycemic foods. It is important to understand that carbs are essential and important nutrients that the body uses for energy, and they are imperative to a healthy diet. But, on a low carb diabetic diet, carbs that are consumed should be good carbs that promote slow absorption and nutritional content over empty calories.

Controlling carbohydrate intake is very important to lowering blood sugar levels and keeping them regular throughout the day. Blood sugar levels after eating can rise significantly if too many carbs are consumed, especially if they are from over processed foods that are laden with added sugar and the like. Diet can be one of the most effective ways to help control blood sugar levels, and a low carb diabetic diet can not only achieve this goal, but also lead to increased energy, better overall health, and weight loss as well. There is a lot of evidence to support this fact, and a solid diabetic diet plan can be so effective, that people with pre diabetes who take prompt corrective action can actually prevent the full blown disease from forming if they commit to regular physical activity along with a low carb diabetic diet.

So what does a typical diet look like that shuns carbs? Well, probably a lot different than most people might think. For instance, a low carb diabetic diet does not shun bread products entirely, rather includes those that will provide the most benefit as well as the healthiest nutrition. For instance, whole wheat breads, pitas, English muffins and bagels are all excellent choices. Additionally, dairy products also contain carbohydrates in the form of lactose. However, low fat versions of products like cheese and yogurt can be enjoyed in moderation on a low carb diabetic diet as well.

A sample diabetic diet for someone who is avoiding carbohydrates as much as possible might include a scrambled egg and a piece of whole wheat toast and a cup of coffee for breakfast. Lunch might look something like a tossed salad sans croutons with oil and vinegar dressing and a protein kick from skinless grilled chicken breast followed by half a cup of sliced strawberries all washed down with a glass of sparkling water. Dinner may seem challenging for someone on a low carb diabetic diet, but a grilled piece of lean meat like fish or steak paired with steamed spinach and a side of quinoa can provide both a low carb and high flavor meal that will not only help keep blood sugar levels stable, but also provide balanced nutrition too.

There is really no such thing as a diet that does not contain carbs. The most important thing to understand about a low carb diabetic diet is that carbohydrates consumed can be good or bad. Bad carbohydrates come from foods like white bread and sports drinks. Good carbohydrates come from whole grains, fresh fruits and low fat dairy products. Choosing good carbs instead of bad carbs is perhaps more important than limiting them in the first place and good carbs are a staple of a healthy diabetic diet.

References:
https://www.healthline.com/nutrition/low-carb-diet-meal-plan-and-menu
http://kidshealth.org/en/teens/carbs-diabetes.html

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