A low-carb diet is an effective way to lose weight and may help stabilize glucose and insulin levels. Because carbohydrates are your body's main source of glucose, limiting carbs will cause your body to burn stored fat for fuel. Lower levels of insulin reduce cravings for sweets and may help you stay on your low-carb diet. Additionally, losing weight will improve insulin resistance and help lower blood sugar levels.
The Glucose Rollercoaster
Carbohydrates are easy for your body to convert to glucose. Eating too many carbs will raise your glucose level quickly, causing high blood sugar. Your body releases insulin to move that glucose from your bloodstream into your cells; but often when glucose levels rise too quickly, your pancreas overproduces insulin. That excess insulin confuses your body, making it think you need more glucose. You start to feel the symptoms of low blood sugar, such as hunger and headache, until you give in and give your body more quick energy -- in the form of sugar or starch. A low-carb diet will help stop this cycle of high and low glucose levels.
Target Glucose Levels
It's normal for glucose levels to fluctuate before and after eating. Glucose levels will often be lowest in the morning and before meals. Ideally, your glucose level is between 70 and 130 mg/dL before eating and returns to less than 180 mg/dL within two hours after eating. Hypoglycemia, or low blood sugar, is a glucose reading less than 70 mg/dL and is often accompanied by hunger, headache, sweating, dizziness and anxiety. Glucose levels above 240 mg/dL are hyperglycemic, or high blood sugar. You may feel thirsty and have an increased need to urinate.
Low-Carb Diets and Diabetes
Low blood sugar is rare for non-diabetics and occurs more often in people who have diabetes because their bodies don't use insulin effectively. You can improve insulin sensitivity and glucose control by losing weight and following a low-carb diet. According to a 2004 study by the American Diabetes Association, a high-protein/low-carb diet can help keep your glucose levels from rising too much after eating and improve fasting glucose levels. Triglyceride levels also improved in diabetics following a low-carb diet, even if the diet was high in fat and protein.
Low-Carb Diet Basics
Your body needs some carbohydrates -- a low-carb diet isn't a no-carb diet. Vegetables, fruits, legumes, whole grains and low-fat dairy products are important sources of essential nutrients. You'll want to choose high-fiber carbohydrates that provide vitamins and minerals your body needs. Avoid added sugars, refined flours and starchy vegetables such as corn and potatoes. Space your carbs evenly throughout the day and always eat carbs with fat or protein -- both of which slow digestion and help keep blood sugar stable.
References
- American Diabetes Association; Effect of a High-Protein, Low-Carbohydrate Diet on Blood Glucose Control in People With Type 2 Diabetes; Mary C. Gannon and Frank Q. Nuttall; September 2004
- "Diabetes Health"; Blood Glucose Imbalances and Atkins Induction; Jacqueline A. Eberstein, RN; April 1, 2006
- Med Page Today; Atkins-Style Ketogenic Diet Shines in Blood Sugar Control for Obese Diabetics; Todd Neale; January 2009
- National Institute of Diabetes and Digestive and Kidney Diseases: What I Need to Know About Eating and Diabetes
