Low-carbohydrate diets target blood glucose and insulin levels to facilitate weight loss. You have to consume minimal carbs on such a diet. Diabetics also have to be aware of the amount of carbs they consume because if their blood sugar levels are too high, they are risking more than just their waistline. Diabetics don't produce sufficient amounts of insulin, or they don't respond to the hormone, so they have to be careful not to raise their blood sugar levels, or they risk organ damage and other health woes. Many food options contain low or no carbs and are still satisfying.
Meat
Meats are high in protein and free of carbs. Protein takes longer to digest than carbs, so it tends to make you feel fuller for longer periods of time. Healthy meat options include skinless chicken, fish, sirloin steak, duck and lean cuts of beef.
When you go out to eat, be sure to read the menu carefully to avoid meats that are breaded, battered or covered in sugary sauces because that will add carbs to the meat dish. Meats provide your body with essential nutrients. For example, chicken breast contains potassium and phosphorus. Be wary of side dishes served with the meat. Restaurants often offer starchy sides to fill diners up, such as potatoes, pasta and rice. Substitute nonstarchy vegetables, such as peppers, broccoli, green beans or whatever the restaurant has on hand that you like.
Fish
Fish provides essential fats, such as omega-3 fatty acids, and no carbs. Omega-3 fatty acids support heart health, and this protein source is considered ideal for people trying to lose weight. Fish also offer nutrients. Salmon contains vitamin A, potassium and phosphorus. Herring contains vitamin D, potassium, phosphorus and even higher amounts of vitamin A than salmon. Other healthy fish options include cod, trout, tuna and perch.
Dairy Products
Some dairy products are low in carbs, such as cheese and eggs, which are both sources of protein. Some cheeses contain moderate amounts of saturated fat, which is unhealthy fat, so choose reduced-fat cheeses such as light Swiss or light provolone cheeses. Low-fat cottage cheese is an option as well. Eggs contain healthy fats and provide your body with nutrients such as vitamin A, vitamin D, potassium and calcium.
Warning
Talk with your doctor before drastically limiting your carb intake. MayoClinic warns that if you don't consume a sufficient amount of carbs, you might be at risk for ketosis, a condition that occurs when your body does not have a substantial amount of glucose to properly break down fat stores. Ketosis can cause weakness, nausea, dizziness, dehydration and irritability. Also, make sure to consume vegetables and other sources of fiber when limiting your carb intake, as carbs are a significant source of fiber. Fiber deficiency might lead to constipation and other gastrointestinal problems.
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