Eating fewer carbohydrates, like pasta, bread, and sweets, can help with weight loss and keeping blood sugar stable. It’s important to note that cutting carbs completely is not necessary. Carbs are essential for vitamins, minerals, and fiber needed for a healthy diet. Low-carb diets often limit foods high in carbs or added sugars and encourage more protein, healthy fats, and vegetables.
In this blog post, we will discuss the concept of a low-carb diet and the importance of having a structured meal plan to follow.
What’s a low-carb diet?
Low-carb diets mean eating fewer than 130 grams of carbohydrates a day. Foods like bread or apples have around 15-20 grams of carbs, while items like potatoes or orange juice can have up to 90 grams.
These diets can help people with type 2 diabetes manage weight, blood sugar, and heart disease risk in the short term. However, they may not be ideal for kids as they can affect growth. There isn’t enough proof yet to show the benefits of low-carb diets for those with type 1 diabetes.
How does a low-carb diet work?
There are different types of low-carb diets, with some being more strict than others. Some diets aim to cut carbs to zero, while others allow for up to 150 grams per day. In comparison, the Dietary Guidelines for Americans suggest consuming 225 to 325 grams of carbs daily for a healthy eating plan.
Registered dietitian Bonnie Taub-Dix explains that not all carbs are the same nutritionally. For example, a slice of whole-grain bread, a piece of fruit, and sugar all have about 15 carbs each, but their nutritional value varies. Whole-grain bread provides fiber, vitamins, and minerals, while fruit offers fiber and antioxidants. On the other hand, sugar only provides energy without any other nutrients.
Low-carb meal plan
Our low-carb meal plan is here to help you eat healthily while cutting back on carbohydrates. Each day offers varying amounts of carbs to fit your preferences, making it easy to follow. This plan provides a balanced mix of nutrients, with calorie counts included, and encourages the consumption of at least five servings of fruits and vegetables every day. It also emphasizes the importance of getting enough fibre and protein in each meal to meet your nutritional needs.
Not getting enough fiber is a common issue for many people in the UK, so it’s crucial to include good fibre sources in your daily diet. You can find more detailed nutritional information and specific recipes in the resources linked within the low-carb meal plan.
What food can you eat on a low carb diet?
Here’s a list of foods that you can enjoy on a low-carb diet:
- Meat like beef, lamb, pork, and chicken
- Fish such as salmon, trout, haddock, and tuna
- Eggs, including whole eggs, egg whites, and egg yolks
- Non-starchy vegetables like spinach, broccoli, cauliflower, carrots, asparagus, and tomatoes
- Fruits with lower carbs such as oranges, blueberries, strawberries, raspberries, and blackberries
- Nuts and seeds such as almonds, walnuts, sunflower seeds, chia seeds, and pistachios
- High-fat dairy products like cheese, butter, heavy cream, and Greek yogurt
- Healthy fats and oils like lard, avocados, avocado oil, olive oil, and coconut oil
What should I avoid eating on a low carb diet?
Based on how many carbs you can have each day, you might need to be careful or even avoid certain foods. These include:
- Sugary snacks like candy, ice cream, and baked goods
- Foods made with refined grains such as white rice, white pasta, and crackers
- Diet or low-fat products that have added sugar, like some dairy items and cereals
- Highly processed foods like fast food, cookies, and chips
- Drinks with added sugar like soda, sweet tea, and energy drinks
Remember to read the ingredient labels on foods to choose options that work for your diet.
Benefits of following a low-carb diet
One great thing about a low-carb diet is that it can help with weight loss. This is especially important for people with type 2 diabetes because it can lower their HbA1c levels and improve blood fats like triglycerides and cholesterol. Even if you don’t have diabetes, shedding extra pounds can lower your chances of getting type 2 diabetes, and a low-carb diet is a good choice for achieving this goal.
For people with type 1 diabetes
If you have type 1 diabetes, it’s recommended to use carb counting as a method to control your blood sugar levels. This involves calculating how much insulin to take based on the carbs in your food and drinks. While some people suggest a low-carb diet for managing type 1 diabetes, there isn’t strong evidence to prove its safety or benefits. Therefore, healthcare professionals do not generally recommend this diet for type 1 diabetes. It’s crucial to consult your healthcare team for guidance on managing your insulin if you are thinking about trying a low-carb diet.
For people with type 2 diabetes
Losing around 15kg in three to five months can greatly improve the chances of putting type 2 diabetes into remission. This is especially true if you can shed the weight within the first six years of being diagnosed. Losing weight not only helps in managing diabetes better but also lowers the risk of complications. There are various methods to lose weight, like following a low-carb diet. It’s important to remember that what works for one person may not work for another, so it’s essential to find the right approach that suits you best.
Conclusion
In conclusion, a low-carb diet and meal plan can be an effective way to improve your health and manage your weight. By reducing your intake of carbohydrates and focusing on whole, nutrient-dense foods, you can experience benefits such as increased energy levels, better blood sugar control, and weight loss. It’s important to consult with a healthcare provider or a dietitian before making significant changes to your diet to ensure that it is safe and appropriate for your individual needs. With dedication and commitment, a low-carb diet can be a sustainable and rewarding lifestyle choice.