Type 2 diabetes, the most common type of diabetes, can usually be controlled through the adoption of a healthy diet and regular exercise. Controlling your carbohydrate intake is key to keeping your blood sugar levels within the healthy range. The Atkins diet, a low-carb diet, can be effective in lowering your A1C levels, which represent your average blood sugar levels over a three-month period, and may allow you to reduce doses of diabetes medications or even discontinue them, according to a study published in the December 2005 issue of "Nutrition & Metabolism."
The Atkins Diet
Before going on the Atkins diet, it is best to talk to your doctor to transition safely to this low-carb way of eating. If you take medications to control blood sugar levels or blood pressure, you will need the help of your health care provider to adjust the dose as you change your diet and lose weight. The Atkins diet usually restricts carbohydrate to less than 20 g a day during the induction phase and then, in the subsequent phases, allows you to find the right carbohydrate intake according to your individual tolerance. High-carb foods such as sugar, grains, legumes, starchy vegetables, fruits, milk and yogurt are eliminated, at least in the beginning.
Atkins Breakfast
The standard American breakfast is very high in carbohydrate-rich foods, such as breakfast cereals, oatmeal, bread, muffins, bagels, pancakes, jams, syrup and fruit juices, which are not suitable for the Atkins diet. The best way to start your day on the Atkins diet is to have non-starchy vegetables along with sources of protein and fat. For example, your non-starchy vegetables can be onions, tomatoes, spinach, mushrooms or bell pepper. You can get protein from eggs, cheese, smoked salmon, sausages or chicken and can get fat from butter, oils and bacon.
Atkins Lunch
The most convenient lunch you can bring to work or get at any restaurant is a salad. Make sure you get an abundance of non-starchy salad vegetables, such as leafy greens, green onions and cucumber, accompanied by 4 to 8 oz. of protein from chicken, turkey, pork, beef, fish or seafood. You can also add hard-boiled eggs, cheese, bacon, ham, avocado and nuts for extra protein or fat. Drizzle your salad with a low-carb salad dressing, and skip the croutons, breads or fruits to keep your meal low in carbohydrates.
Atkins Dinner
Your low-carb dinner should also include non-starchy vegetables, protein and fat. For example, you can have steak and green beans with butter; a salmon fillet with broccoli and cauliflower stir-fried in olive oil; or meatloaf served with Brussels sprouts and bacon. Drink low-carb beverages, preferably water, teas or sparkling water. You can have "pasta" if you use spaghetti squash, or pizza if you use portobello mushroom caps, but stay away from high-carb foods like pizza dough, pasta, rice and potatoes.
References
- "Nutrition & Metabolism"; A Low-Carbohydrate, Ketogenic Diet to Treat Type 2 Diabetes; William S. Yancy Jr. et al.; December 2005
- "Nutrition & Metabolism"; Low-Carbohydrate Diet in Type 2 Diabetes: Stable Improvement of Bodyweight and Glycemic Control During 44 Months Follow-Up; Jörgen V. Nielsen and Eva A. Joensson; May 2008
- "Nutrition & Metabolism"; The Case for Low Carbohydrate Diets in Diabetes Management; Surender K. Arora and Sami I. McFarlane; July 2005
- "The New Atkins for a New You"; Eric C. Westman, et al.; 2010
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