Controlling blood sugar with a low-carbohydrate diet can be simple if you understand which foods to eat and when to eat them. In fact, bodybuilders and fitness enthusiasts often use ketogenic or low-carbohydrate diets to lose body fat and reach extreme levels of conditioning. For diabetics and those with insulin resistance, who are at risk of developing the disease, it is even more important to maintain healthy blood sugar. High blood sugar, in response to eating large amounts of high-glycemic carbohydrates, can trigger large spikes in the body's production of insulin. Over time, this may manifest as insulin resistance, which can cause many health problems. Follow a few simple guidelines to keep blood sugar low by eating a low-carbohydrate diet.
Step 1
Try eating 50 g of low-glycemic carbohydrates per day. This number may vary depending on your personal metabolic rate and carbohydrate needs. Examples of low-glycemic carbohydrates include oatmeal, brown rice, whole grains, quinoa and sweet potatoes. Low-glycemic carbs digest more slowly, preventing the blood sugar surge caused by sugars and refined carbohydrates.
Step 2
Eat five or six smaller meals per day. More frequent meals, spread two or three hours apart, keep blood sugar under control, according to "The Fat Burning Bible." Rather than consuming carbohydrates at every meal, focus on eating lots of leafy green and cruciferous vegetables, such as broccoli, cauliflower, brussel sprouts and spinach.
Step 3
Incorporate at least 15 to 30 g of protein into every meal. Choose high-quality lean proteins such as eggs, chicken, turkey, fish, lean cuts of beef and pork or whey protein. These proteins contain low saturated fats and help to balance out blood sugar at each meal, according to the book "The Abs Diet."
Step 4
Eat a serving of healthy fats at each meal. Polyunsaturated and monounsaturated fats help to fight heart disease, keep cholesterol low and control blood sugar. Examples of these fats are omega-3, 6 and 9, flaxseed or fish oil, avocados, nuts and seeds or olive oil. Not only are they great for you, but they taste good too.
Step 5
Work 35 g of dietary fiber into your diet every day. Low-carbohydrate dieters often do not get enough fiber, which can cause irregularity. Fiber supplements no longer have to be a miserable part of your day. A cup of oatmeal in the morning will get you started, and the rest of the day you can get your fiber from vegetables or fiber supplements. Try adding a teaspoon of psyillium husk to a protein smoothie. Or use inulin fiber, which does not thicken and is tasteless.
References
- "The Abs Diet"; David Zinczenko; 2004
- "The Fat Burning Bible"; Mackie Shilstone; 2005
- "Combat the Fat"; Jeff Anderson; 2009
