Guide to low carb healthy diet for people with diabetes

Low carb diet is a healthy way of keeping blood sugar levels in control. It boosts energy levels, reduces hunger and cravings for sugar, helps to reduce weight, reduces hypoglycemia and the risk of long-term complications and lowers down the cholesterol levels in the body.

A very low carb diet for people with type 1 diabetes includes 30 grams or less carbs per day which helps to effectively control their blood sugar levels.

There are different strategies for changing the diet and choosing the amount of carbs to be included in your diet. You should count your daily carb intake for a few days, then set a target.

Another strategy is to gradually reduce the carb intake and observe the change in the levels of your blood glucose. So you can replace a carb intake with a nutrient rich option which will reduce your carb intake.

Food to eat

Ketogenic diets for diabetes

Add these low carb food options in your diet and you can consume them till you feel full. You should also include enough protein in your diet plan.

  • Meat, Poultry and seafood
  • Cheese and cream cheese
  • Good fats like olives and avocados
  • Nuts
  • Tofu
  • Non-starchy vegetables
  • Olive oil, coconut oil, butter, cream, sour cream

Food to have in moderation

Smaller proportion of these food options is no harm.

  • Berries (up to 1 cup)
  • Cottage cheese (up to ½ cup)
  • Plain Greek yogurt (up to 1 cup)
  • Flaxseeds or Chia seeds (up to 2 tablespoons)
  • Nuts and Peanuts (up to 1-2 ounces or 30-60 grams)
  • Dark chocolate (up to 30 grams)
  • Squash, pumpkin, acorn, spaghetti, hubbard, butternut (up to 1 cup)
  • Liquor (up to 50 grams)
  • Dry red or white wine (up to 120 grams)

Food to avoid

Possible complications of diabetes

Say NO to these Food options:

  • Processed foods which includes packed food and salty snacks
  • Food having high content of sugar like cakes, pastries, cookies, soda, juices, candies, sweetened tea, ice creams
  • Starches like bread and bagels
  • Alcoholic beverages
  • Starchy vegetables like potatoes, yams, sweet potatoes and taro
  • Pasta, cereal, corn and other grains
  • Legumes like lentils, peas, beans (you can have green beans and snow beans)
  • Milk
  • Fruits (you can have berries)

Diet plan

Carb intake depends on person to person and factors like height, weight, activity level and lifestyle. Some meal options includes:

Breakfast

Skin problems during diabetes

  • Few Hard-boiled eggs
  • Avocados
  • Low-sodium cottage cheese
  • Smoothies made with berries, avocados and banana
  • Low-fat yogurt
  • Stir veggies prepared in virgin olive oil

Lunch and Dinner

  • A portion of Cauliflower rice with veggies and tofu
  • Salmon
  • Grilled or baked chicken
  • Salad with some nuts
  • Zucchini noodles
  • Bunless cheeseburgers
  • Pizza made with cauliflower crust
  • Stuffed chicken made up of veggies and cheese
  • Whole-grain pasta cooked with veggies and fish
  • Tuna and tuna steaks
  • Stuffed spaghetti squash with veggies
  • Eggplant lasagne

Snacks

Breakfast ideas for diabetics

  • Veggies and Hummus
  • Handful of Nuts
  • A Fruit
  • String cheese
  • Few Olives
  • A bar of Dark chocolates
  • Kale chips
  • Beef jerky
  • Apples with peanut butter
  • Sardines
  • Steamed edamame