Keto, Atkins, Paleo, low carb, high-protein – there are plenty of diets out there that claim to be effective not only for weight loss but also to stabilize blood sugar levels. Are these unconventional approaches to type 2 diabetes effective? For once, there is enough research that shows that a low carbohydrate diet can help in regulating diabetes. To validate this further, we asked Nutritionist Vibha Puri, owner of Fitter Fad to share her views and a sample low-carb diet plan that people with diabetes can follow.
Aim to eat foods that guarantee you a carbohydrate intake of 20 to 90 grams per day. This has proved to be effective in regulating blood sugar. However, the optimal amount of carbohydrate may vary among individuals, as each person responds differently to carbs. To determine your ideal amount, you will need to measure your blood glucose before a meal, then again 1 to 2 hours later. Rather than eliminating carbohydrate, a balanced low-carb diet should include sources of nutrient and fibre-rich carbohydrates such as vegetables, berries, nuts and seeds, suggest Vibha.
Here’s what your low-carb diet should look like:
A person with diabetes must not eliminate all carbohydrates from his diet: carbohydrates are the main source of energy for the body and the only fuel for the brain. Instead, they should closely monitor the amount of carbs they need for the day and spread it over at least three meals to control the blood sugar. Here is a sample low-carb meal plan for people with diabetes:
| Early Morning: Fenugreek seeds (methi seeds) soaked overnight in water. Strain and drink the water.
Lunch: Chana and wheat flour mix roti with dal and spinach sabzi, curd and a green salad. Dinner: Paneer Tikka and fresh lime water without sugar |
Foods to avoid:
These foods are high in carbohydrates and can dramatically increase blood sugar levels in people with diabetes.
- Bread, pasta, corn and other cereals.
- Starchy vegetables such as potatoes, sweet potatoes, yams and taro
- Vegetables such as peas, lentils and beans (except green beans and gourmet peas)
- Milk
- Fruits other than berries.
- Juices, soda, punch, or sweet tea
- Beer and other alcoholic beverages
- Desserts, sweets, or ice cream
