Substitute High-Carb Foods with Low-Carb Foods for Controlling Diabetes

The meal plate should consist of 50% veggies

Our body breaks down carbohydrates into glucose for providing energy for the day’s activities. Once this process is done, the pancreas perform their job of secreting insulin which helps cells to absorb glucose. One fact is clear from this—the carbs that we consume raise blood glucose levels in the body and hence, the type and quantity of carbs consumed play a pivotal role in increasing/decreasing sugar levels.
 
Too high glucose levels, also known as hyperglycemia, might be due to overindulgence in carbs, the inability of the body to produce enough insulin to process the carbs, or even due to the ineffective reaction of the cells to the insulin released. Sometimes, there are individuals who suffer from hypoglycemia or low blood glucose levels which might be because of insufficient carbohydrates consumption or due to medication imbalances.
 
Why Choose a Low-Carb Diet for Diabetes?
 
Now that we have some idea about carbohydrates and their role in elevating glucose levels, it is evident that designing a diet plan playing around carb numbers is helpful in controlling diabetes. It’s  true that carbohydrate processing is not much effective in individuals with diabetes. Studies also show that low carbs are highly effective against managing diabetes. Cutting down carb consumption helps in stabilizing blood glucose levels and also reduces the chances of diabetes-related risk factors such as weight gain and heart disease. These are potent reasons for choosing a low-carb diet, isn’t it?
 
Customize Carbohydrate Intakes
 
Very high or very low intake of carbs is dangerous to our body. So, what is the right number? This is the most tricky part as there is no specific number like our BP levels or diabetes range here. The right carbohydrate level varies for each person based on quite a few important factors such as age, sex, physical activity performed, and body size. Besides this, the blood sugar levels and the medications consumed impact the much needed carbs intake for your body.
 
Firstly, carbs doesn’t equate to sugars. There are three types of carbs namely sugar, starches, and fiber which together comprise the ‘total carbohydrates’ that’s seen commonly on food labels. It’s up to the individual to choose the right carbs wisely and add better health to our body. For instance, going for a very low carb diet without the proper guidance of a nutritionist/dietitian might result in vitamin or mineral deficiencies. Choose foods that are abundant in fiber and nutrients while being low in unhealthy sugars and sodium.
 
Fiber: The meal should consist of these mostly. Unprocessed, whole, and non-starchy vegetables such as cauliflower, broccoli, kale, tomatoes, cucumber, and lettuce are abundant in fiber and nutrients. Ensure that they take up at least half the food plate. The American Academy of Nutrition and Dietetics recommends that men and women consume 25 and 38 g of fiber respectively.
 
Starches: Being a diabetic, there is not the slightest need to give up on fruits which belong to starchy carbohydrates. Fruits including all types of berries, apples, cantaloupes, melons, and guavas are a great choice as they are packed with fiber. No fruit is off the limit for diabetes but the catch here is to consume them in a controlled way spacing the intake throughout the day. Starchy veggies like potatoes, plantains, yam, pumpkin, and green peas must be taken in moderation. Include a small portion of pulses such as chickpeas, kidney beans, lentils, and black beans along with the brown rice, whole wheat foods, whole grain pasta, and oatmeals. All these together must take up a quarter of the food plate. Nuts are high in fats but full of nutrients like fiber, unsaturated fats, folate, and vitamins. Never fail to make a handful of nuts a daily part of the meal plan.
 
Sugars: It is always better to reduce the consumption of sugary foods that are rich in processed carbs and sugars. Intake of sugar-added beverages including soda, sweet juices, sweetened teas, refined flour including white rice and bread, sugary cereals, and bakery snacks such as pastries, candies, chips, and cookies must be minimal. 
 
A low-carb diet should include around 130 grams or lesses of carbohydrates. Hence, rather than playing around with the food choices on your own, it is better to take guidance from a medical authority to plan them. Pick and choose some foods, slowly reduce the carb intake and analyze the changes in blood glucose levels for the foods consumed.
 
Dairy is a part of the daily intake but the recommendation of milk and other dairy products purely depends on the individual and his/her needs. Sometimes, dietitians/nutritionists recommend non-fat dairy to control weight gain in people with diabetes but mostly, a small portion of dairy is needed for fulfilling the required calcium and protein needs. Lactose-intolerant people going for dairy alternatives should ensure that the products are calcium-fortified and unsweetened. Lean meats and seafood rich in omega-3 fatty acids such as prawns, salmon, and sardines are the right picks. Being good sources of proteins, these seafoods satisfy hunger hormones and also keep cholesterol under control.
 
The Bottom Line
 
A low-carb diet consists more of veggies with proteins and healthy fats in moderation. The glycemic index and value of foods present in this diet is low. When carb-rich foods are replaced with low-carb foods and healthy fats, the chances of controlling diabetes are higher. But, diet alone doesn’t bring significant changes. Combining physical activity, sleeping well, and reducing stress are key elements of keeping diabetes under control.
 
But never stop eating carbohydrates completely as they are the powerhouses of energy. Failing to consume enough carbs cab bring about deleterious effects on the body including dehydration, dizziness, fatigue, and other disorders. Plan the food choices and quantity of food intake with your medical team and keep updating them on the progress regularly to reap good results.