The Science Behind Low Carb Diets for Type 2 Diabetes: Benefits and Tips for Success

By Type 2 Advice

In this in-depth article, we look at the science behind low carb diets. In Part 2 we look at some powerful personal testimony that low carb diets can help reverse Type 2.

If you have type 2 diabetes, you may have heard that following a low carb diet can help you manage your condition. But what exactly is a low carb diet, how does it work, and what are the benefits and challenges of this approach? In this article, we will answer these questions and provide some practical tips for success.

What is a low carb diet?

A low carb diet is a way of eating that limits the amount of carbohydrates (carbs) you consume in a day. Carbs are one of the three main macronutrients, along with protein and fat, that provide energy and nutrients to your body. Carbs are found in foods like bread, pasta, rice, potatoes, fruits, vegetables, milk, yogurt, sweets, and sugary drinks.

When you eat carbs, your body breaks them down into glucose, which is the main source of fuel for your cells. However, if you have type 2 diabetes, your body either doesn’t produce enough insulin or doesn’t use it properly. Insulin is a hormone that helps glucose enter your cells. Without enough insulin or with insulin resistance, glucose stays in your bloodstream and causes high blood sugar levels. This can lead to various health problems, such as nerve damage, kidney damage, eye damage, heart disease, and stroke.

A low carb diet can help you lower your blood sugar levels by reducing the amount of glucose that enters your bloodstream from the food you eat. This means that you need less insulin or medication to keep your blood sugar in a healthy range. A low carb diet can also help you lose weight, which can improve your insulin sensitivity and reduce your risk of complications.

How low is low carb?

There is no one definition of a low carb diet. Different people may follow different levels of carb restriction depending on their individual needs and preferences. However, according to Diabetes UK⁴, a low carb diet is generally considered to be one that provides less than 130 grams of carbs per day. To put this into perspective, a medium-sized slice of bread has about 15 to 20 grams of carbs, while a large jacket potato has about 90 grams of carbs.

Some people may choose to follow a very low carb diet, which provides less than 30 grams of carbs per day. This is also known as a ketogenic diet or keto diet. A keto diet forces your body to switch from using glucose as its main fuel source to using ketones, which are molecules produced by your liver from fat when glucose is scarce. Ketones can also be used by your brain and muscles for energy.

A keto diet can have some benefits for people with type 2 diabetes, such as rapid weight loss, improved blood sugar control, and reduced medication needs. However, it can also have some drawbacks, such as increased risk of hypoglycemia (low blood sugar), ketoacidosis (a dangerous condition where the blood becomes too acidic), nutrient deficiencies, digestive problems, and long-term effects on kidney and bone health.

Therefore, if you are considering following a keto diet or any very low carb diet, you should always consult your doctor first and monitor your blood sugar levels closely. You should also make sure that you get enough protein, fiber, vitamins, minerals, and fluids from your food and drink.

Delicious low carb rice pudding with cinamon

Figure 1: Low carb rice pudding

What are the benefits of a low carb diet for type 2 diabetes?

Many studies have shown that following a low carb diet can have positive effects on people with type 2 diabetes². Some of the benefits include:

  • Weight loss: A low carb diet can help you lose weight by reducing your appetite and calorie intake. Losing weight can improve your insulin sensitivity and lower your blood pressure and cholesterol levels.
  • Blood sugar control: A low carb diet can help you lower your blood sugar levels by reducing the amount of glucose that enters your bloodstream from the food you eat. This means that you need less insulin or medication to keep your blood sugar in a healthy range.
  • Heart health: A low carb diet can help you improve your heart health by lowering your triglycerides (a type of fat in your blood) and increasing your HDL (good) cholesterol levels. These factors can reduce your risk of cardiovascular disease.
  • Quality of life: A low carb diet can help you improve your quality of life by reducing your symptoms and complications, increasing your energy and mood, and giving you more flexibility and choice in your diet.

What are the challenges of a low carb diet for type 2 diabetes?

While a low carb diet can have many benefits for people with type 2 diabetes, it can also pose some challenges. Some of the challenges include:

  • Hypoglycemia: Hypoglycemia is a condition where your blood sugar levels drop too low, causing symptoms such as shakiness, sweating, dizziness, confusion, hunger, and weakness. Hypoglycemia can be dangerous if not treated quickly. If you take insulin or medications that increase the risk of hypos, such as sulfonylureas or glinides, you may need to adjust your doses or timing when following a low carb diet. You should also always carry a fast-acting source of glucose with you, such as glucose tablets, juice, or candy, and check your blood sugar levels regularly.
  • Ketoacidosis: Ketoacidosis is a rare but serious condition where the blood becomes too acidic due to high levels of ketones. Ketoacidosis can cause symptoms such as nausea, vomiting, abdominal pain, difficulty breathing, and coma. Ketoacidosis can be triggered by factors such as illness, infection, dehydration, alcohol abuse, or skipping insulin doses. If you follow a very low carb or keto diet, you should monitor your ketone levels with urine strips or a blood meter and seek medical attention if they are too high.
  • Nutrient deficiencies: A low carb diet can limit your intake of some nutrients that are found in carb-rich foods, such as fiber, vitamin C, folate, potassium, calcium, and magnesium. These nutrients are important for your overall health and well-being. To prevent nutrient deficiencies, you should eat a variety of low carb foods that are rich in these nutrients, such as vegetables, berries, nuts, seeds, dairy products, eggs, fish, and meat. You may also consider taking a multivitamin supplement if needed.
  • Digestive problems: A low carb diet can cause some digestive problems, such as constipation, diarrhea, bloating, gas, and cramps. This is because carbs help retain water and bulk up your stool. To avoid digestive problems, you should drink plenty of water and eat enough fiber from low carb sources. You may also need to gradually reduce your carb intake to allow your gut bacteria to adapt.
  • Social and emotional issues: A low carb diet can affect your social and emotional well-being by making you feel isolated, deprived, bored, or frustrated. You may face challenges when eating out with friends or family who don’t follow the same diet as you. You may also miss some of your favorite foods or crave carbs when you are stressed or tired. To cope with these issues, you should seek support from others who understand your situation, such as online communities or support groups. You should also allow yourself some flexibility and occasional treats to keep your motivation and enjoyment high.
a picture of a low carb chicken dish

Figure 2: Low carb chicken and rice

Tips for success on a low carb diet for type 2 diabetes

If you decide to follow a low carb diet for type 2 diabetes, here are some tips to help you succeed:

  • Consult your doctor: Before starting any low carb diet, you should always consult your doctor and diabetes care team. They can help you determine the best level of carb restriction for you based on your health goals and medical history. They can also help you adjust your medication doses or timing if needed and monitor your blood sugar and ketone levels regularly.
  • Plan ahead: Planning ahead is key to sticking to a low carb diet. You should plan your meals and snacks for the week and make a shopping list of the ingredients you need. You should also prepare some low carb dishes in advance and store them in the fridge or freezer for busy days. You should also pack some low carb snacks with you when you go out or travel.
  • Choose quality carbs: Not all carbs are created equal. Some carbs are more nutritious and beneficial than others. You should choose quality carbs that are high in fiber and low in sugar and starch. These include non-starchy vegetables (such as leafy greens cauliflower, broccoli, spinach, kale, etc.), berries (such as strawberries, blueberries, raspberries, etc.), nuts (such as almonds, walnuts, pistachios, etc.), seeds (such as chia seeds, flax seeds, pumpkin seeds, etc.), dairy products (such as cheese, yogurt, milk, etc.), eggs, fish (such as salmon, tuna, sardines, etc.), and meat (such as chicken, beef, pork, etc.).

You should avoid or limit low quality carbs that are high in sugar and starch. These include processed foods (such as cakes, cookies, pastries, candy, etc.), sugary drinks (such as soda, juice, sports drinks, etc.), refined grains (such as white bread, white rice, white pasta, etc.), starchy vegetables (such as potatoes, corn, peas, etc.), and tropical fruits (such as bananas, pineapples, mangoes, etc.).

  • Read labels: Reading nutrition labels can help you choose low carb foods and keep track of your carb intake. You should look at the serving size and the total amount of carbs per serving. You should also check the ingredients list and avoid foods that contain added sugars or refined flours. Some common names for added sugars are sucrose, glucose, fructose, maltose, dextrose, corn syrup, honey, agave nectar, maple syrup, and molasses. Some common names for refined flours are wheat flour, white flour, enriched flour, and bleached flour.
  • Use tools: Using tools such as apps or websites can help you plan your meals and snacks and calculate your carb intake. Some examples of tools are MyFitnessPal², Carb Manager², Diabetes UK³, and Diabetes Meal Plans¹. You can also use a food scale or measuring cups and spoons to measure your portions accurately.
  • Be creative: Following a low carb diet doesn’t have to be boring or restrictive. You can be creative and try new recipes and ingredients that are low in carbs and high in flavor. You can also make some simple swaps to lower the carb content of your favorite dishes. For example:
    • Use cauliflower rice instead of regular rice
    • Use zucchini noodles instead of pasta
    • Use lettuce wraps instead of bread or tortillas
    • Use almond flour or coconut flour instead of wheat flour
    • Use stevia or erythritol instead of sugar

Conclusion

A low carb diet can be a safe and effective way to manage type 2 diabetes. It can help you lower your blood sugar levels, lose weight, improve your heart health, and enhance your quality of life. However, it can also have some challenges, such as hypoglycemia, ketoacidosis, nutrient deficiencies, digestive problems, and social and emotional issues. Therefore, you should always consult your doctor and diabetes care team before starting a low carb diet and monitor your blood sugar and ketone levels regularly. You should also plan ahead, choose quality carbs, read labels, use tools, and be creative to make your low carb diet enjoyable and sustainable.

A low carb diet is not a one-size-fits-all solution for type 2 diabetes. It is one of the options that you can choose based on your individual needs and preferences. The most important thing is to find a way of eating that works for you and that you can stick to in the long term.

References

Wheatley SD, Deakin TA, Arjomandkhah NC, Hollinrake PB, Reeves TE. Low Carbohydrate Dietary Approaches for People With Type 2 Diabetes—A Narrative Review. Front Nutr. 2021;8:687658. https://doi.org/10.3389/fnut.2021.687658

MyFitnessPal. Accessed April 30, 2023.

Diabetes UK. Accessed April 30, 2023.

Diabetes UK: Low-carb diet and meal plan | Eating with diabetes. Accessed April 30, 2023.

Low Carb Diet Plan For Diabetics Type 2 - TheSuperHealthyFood.

Low-carb diet and meal plan | Eating with diabetes | Diabetes UK.

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