Is a low-carb diet better for people with diabetes?

Not quite. A diet that consists of an adequate amount of high-quality carbs is better for people with diabetes.

Most processed foods are made of low-quality carbs, giving carbs a “bad name” over the years. A research study that lasted for 17 years found that 42% of calories from an average American’s diet come from low-quality or refined carbs. Meanwhile, only 9% of the daily caloric intake comes from high-quality carbs such as whole grains and fruits.

Each carb has different effects on blood glucose. Let’s take a look below at the recommended amount of carbs some with diabetes should eat to be their healthiest selves!

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What is the optimal carbohydrate intake for people with diabetes?

The American Diabetes Association has suggested that carbohydrate intake should be individualized.

The Institutes of Medicine recommends 45% to 65% of calories (kcal) from carbohydrates, 10% to 35% of kcal from protein, and 20% to 35% of kcal from fat for a healthy diet.

Here is an example if your target is to get 45-65% of kcal from carbohydrates.

*One carb serving = 15 grams of carbs.

For more information about what foods are considered carbs, check out this article!

What is a low-carb diet and a very-low-carb diet?

A very low-carb diet consists of less than 10% of kcal or 20 to 50 grams of carbohydrates per day. A low-carb diet consists of less than 26% of kcal or 130 grams of carbohydrates per day.

Benefits of limiting carbs

Before insulin was developed, a low-carb diet was a primary intervention to control diabetes. Recent research has shown that participants following a ketogenic diet had a reduction in the use of medications, including oral medications and insulin, and A1C levels. In other words, a well-controlled diet might lead to lower medication costs. Other research has shown that following a low-carb diet has led to improvements in cardiometabolic risk factors.

Risks of limiting carbs

If you decide to follow a low-carb diet, you might experience temporary side effects including constipation, headaches, and muscle cramps. 

In the long run, if you do not consume enough whole grains, you miss out on a lot of important nutrients such as B vitamins, iron, folate, selenium, potassium, and magnesium.

If you are on insulin or insulin secretagogues, following a low-carb diet might lead to hypoglycemia, which is a very dangerous condition that can lead to anxiety, blurred vision, headache, irritability, and even fainting.

Takeaways

Not all people with diabetes need to be on a low-carb or very-low-carb diet to manage their diabetes. Instead, focus on following a diet that consists of an adequate amount of high quality carbs. If you really want to try a low-carb diet for either weight loss or diabetes, consult your primary care physician first.