Low-Carb Diet and Blood Glucose Levels
How Much Carb is Enough?
The ideal intake of carbs for people with poor blood glucose control is a slightly controversial topic. According to research, people drastically improved their blood sugar levels and lost weight when they restricted themselves to 20g of carbs per day. However, different research shows that a moderate restriction of carbs, like 70 to 90 g, can also be an effective way to treat the disease. But, it all depends on the body’s tolerance.What to Eat and Avoid
For those who want to follow a low-carb diet, here are the foods they should focus on. Firstly, it is important to consume high-quality whole foods. These foods can help the body deal with the cravings and keep it full regardless of what they are currently eating.Foods to Eat
Make sure to consume plenty of proteins in every meal. Here is a list of some of the best protein-rich foods:- Avocados;
- Butter;
- Cheese;
- Coconut oil;
- Cream cheese;
- Cream;
- Eggs;
- Meat, seafood, and poultry;
- Non-starchy vegetables;
- Olive oil;
- Olives;
- Sour cream.
Foods to Consume in Moderation
We can eat the following foods but in moderate quantities. We have to consider our personal carb tolerance before we consume more than the recommended amounts of these foods.- Cottage cheese (half a cup);
- Flax or chia seeds (two tablespoons);
- Berries (one cup);
- Dark chocolate with a minimum of 85% cocoa (30g);
- Greek yogurt plain (one cup);
- Liquor (1.5oz);
- Peanuts and nuts (30-60g);
- Winter squash (1cup);
- White or dry red wine (4oz).
Foods to Avoid
Because of carbs they contain, these foods can drastically increase the blood sugar levels. As a result, we recommend that people with high blood sugar levels stay away from these foods.- Baked goods;
- Beer;
- Bread;
- Candy;
- Cereal;
- Corn;
- Desserts;
- Fruit other than berries;
- Ice cream, etc;
- Juice;
- Legumes, such as lentils, peas, and some beans;
- Milk;
- Pasta;
- Punch;
- Soda;
- Starchy vegetables;
- Sweetened tea.
Consult With a Doctor Before Changing the Diet
When we restrict the number of carbs in the body, there will probably be a significant reduction in the blood sugar levels. As a result, insulin and medications are necessary to keep them under control. If our medications, including insulin, are not properly adjusted for this diet, it could increase the risk of hypoglycemia. Therefore, it is crucial to take medications and insulin to keep our blood glucose levels in check. Therefore, it is important to speak with a doctor before starting a low-carb diet.
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