Diabetes now affects 8 percent of the American population, which corresponds to 25.8 million Americans, as of January 2011 according the the American Diabetes Association. Most diabetics are diagnosed with type 2 diabetes, a type of diabetes that usually develop later in life and that is often associated with extra weight, especially around the waist, and sedentarism.
Type 2 Diabetes, Carbohydrates and Blood Sugar Levels
With type 2 diabetes, your blood sugar levels tend to be higher because your body is not sensitive to the insulin produced by your pancreas. When you eat carbohydrates, your blood sugar levels increase, which is normal because carbohydrates are converted to sugar during the digestion process. The main carbohydrate-containing food groups include grains, legumes, fruits, some dairy products such as milk and yogurt and foods containing sugar. However, if your insulin is not able to work properly, the sugar circulating in your blood will not be able to enter into your cells and will therefore stay in your bloods, causing high blood sugar levels.
Low-Carb Diets and Your Blood Sugar Levels
Type 2 diabetes can be explained as a carbohydrate intolerance. Your body is not able to deal with the carbohydrates you eat, which result in high blood sugar levels that can eventually lead to health complications in the long-term. Lowering your carb intake can help your blood sugar levels stay within the recommended parameters. A study investigated the effect of a low-carb diet, providing less than 20 g of carbohydrates a day, for 16 weeks in participants with type 2 diabetes. This low-carb diet helped type 2 diabetics reduce their A1C levels, which corresponds to the average blood sugar levels over the last 3 months, from 7.5 percent down to 6.3 percent, as published in December 2005 in "Nutrition & Metabolism." The American Diabetes Association recommends that people with diabetes keep their A1C below 7 percent.
Low-Carb Diet and Your Health
In the study published in "Nutrition & Metabolism" in December 2005, type 2 diabetics following a low-carb diet for 16 weeks lost a significant amount of weight, from an average of 289.7 lbs. down to 270.5 lbs., which corresponds to 6.6 percent of their initial body weight. In addition to helping you lose weight, eating low-carb could also help you optimize your blood lipid profile. In this same study, their triglycerides decreased by 42 percent, from a baseline level of 236.0 mg/dL down to 137.7 mg/dL.
Eating Low-Carb
The first step to take before changing your diet is to consult your health care provider and ask to be monitored during the transition process, especially if you are taking blood sugar lowering medications or insulin. Then, start reducing your carbohydrate intake by reducing your servings or eliminating carbohydrate-rich foods, such as bread, rice, pasta, potatoes, french fries, corn, fruits, yogurt, milk, soft drinks, candies, muffins, granola bars, breakfast cereals, juices and desserts. Base your meals mostly on low-carb foods, such as non-starchy vegetables, lean protein and healthy fats from avocado, olive oil, nuts and seeds.
