Low Carb Diets

Low Carb Diets for People with Diabetes

For people with type 1 diabetes Diabetes UK have found that there is good evidence that the most effective strategy to improve glycaemic control is to match insulin on a meal-by-meal basis to the amount of carbohydrate consumed. For people with type 2 diabetes who wish to lose weight there is evidence that lower carbohydrate diets are effective in the short term. This includes low carb diets providing 50-130g of carb a day. However, a low carb diet should not be regarded as a more superior or a better approach than other strategies in the long term. The evidence shows that total energy intake is the main predictor of weight loss so people should be encouraged to choose any evidence-based approach they prefer.

Please visit Diabetes UK for ideas with meal plans and low carb diets or help and support and much more information.

Most carbohydrates are broken down into glucose, which is essential fuel for the brain. Generally, the body aims to maintain a tight control of glucose levels in the bloodstream, keeping a store of extra glucose as glycogen in the liver and the muscles for times when fasting or when extra glucose is needed. However, diabetes affects how the body controls glucose levels in the blood, and how stored glucose in the liver is released.

Here at Brannams we recommend eating real foods which are low in carbohydrate to many of our patients as well as to our friends and family. We think it is especially helpful for those with Type 2 diabetes, high blood pressure and weight problems.

Red, Amber and Green foods & drinks

Red foods are foods to avoid as much as possible eg. sugar, bread, rice, pasta

Amber foods are foods which are ok occasionally/in moderation eg. bacon & nuts

Green foods are things that you can have as much as you like (within reason!) eg. salad & green vegetables

Diet Summary

Sugar, cut it out altogether

Although it will be in blueberries, strawberries and raspberries you are allowed to eat. Cakes and biscuits are a mixture of sugar and starch that make it almost impossible to avoid food cravings: they just make you hungrier!

Reduce starchy carbs a lot

Remember they digest down into surprising amounts of sugar. If possible cut out the 'white stuff' like bread, pasta, rice, potatoes and breakfast cereal.

All green veg/salads are fine

Eat as much as you can, turn the 'white stuff' green. So that you still eat a good big dinner try substituting veg such as broccoli, courgettes or green beans for your mash, pasta or rice - still covering with your gravy, bolognese or curry!

Fruit is thicker...

Some tropical fruits like bananas, oranges, grapes, mangoes or pineapples have too much sugar in and can set those carb cravings off. Berries are better and can be eaten; blueberries, raspberries, strawberries, apples and pears too.

Eat healthy proteins...

Such as meat, eggs (three eggs a day is not too much), fish - particularly oily fish such as salmon, mackerel or tuna - are fine and can be eaten freely. Plain full fat yoghurt makes a good breakfast with berries or seeds. Processed meats such as bacon, ham, sausages or salami are not as healthy and should only be eaten in moderation.

Fats are fine in moderation...

Olive oil is very useful, may be tastier than margarine and could be better for you! Coconut oil is great for stir fries. Four essential vitamins A,D,E and K are only found in some fats and oils. Please avoid margarine, corn oil and vegetable oil.

Cheese: only in moderation...

It is a very calorific mixture of fat and protein.

Beware of "low fat" foods

They often have sugar or sweeteners added to make them more palatable. Full fat mayonnaise and pesto are definitely on!!

Snacks: avoid, as habit forming

Unsalted nuts such as almonds and walnuts are OK to a 30g max. The occasional treat of strong dark chocolate 70% or more in small quantities is allowed.

Sweeteners and what to drink

Sweeteners have been proven to tease your brain into being even hungrier, making weigh loss more difficult. Avoid fruit juice. Drink tea, coffee, herbal teas or water (100ml of milk is a teaspoon of sugar). Alcoholic drinks are often full of carbohydrate, the odd glass of red wine wouldn't be too bad if it doesn't make you get hungry afterwards - or just plain or sparkling water with a slice of lemon.

Eating lots of veg with protein and healthy fats leaves you properly full in a way that lasts.