Low carb diet for diabetes and cardiovascular diseases
A low-carb diet is a dietary approach that basically restricts the intake of carbohydrates. The diet of a normal healthy individual should contain around 55% of carbohydrates and a diet having lower than 40% carbs can be termed as a low-carb diet. However, there is no standard definition. But it is important to note that a low-carb does not mean no carb! A low carb diet still provides at least 20% of the day’s calories from carbohydrates. According to the American Diabetes Association, there’s no one-size-fits-all diet that works for everyone with diabetes and heart disease. A person’s carb needs will vary with his/her activity level, weight and health goals. One also needs to account for their dietary preferences and metabolic goals and then decide on the carb intake that works best for them.
Here’s what the expert says
Dr. Meghana Pasi, Nutrition Consultant, MyThali Program, ArogyaWorld says, “The goal of a low-carb diet should be to reduce the body's reliance on glucose as its primary energy source and encourage the use of stored fat for energy, resulting in potential weight loss and improved health markers. The idea is to reduce the carbs particularly those found in sugary and starchy foods like bread, pasta, rice, potatoes, and sugary snacks. A healthy low-carb diet should include a variety of nutritious, whole, unprocessed foods like vegetables, fruits, beans, pulses, lean proteins and some whole grains.”
Insulin resistance raises the risk too
In Type-2 diabetes, the body cannot use insulin effectively, leading to high blood sugar levels. A low-carb diet helps to stabilize blood sugar levels, reducing the need for excessive insulin or medication. Slowly and steadily one can reduce the carb intake and see how blood glucose levels change.
Low-carb diet for heart health
According to Dr. Pasi, “Low-carb diets can also help in reducing weight, which inturn can improve insulin sensitivity, reduce the risk of diabetes-related complications and also reduce the strain on the cardiovascular system. For a person with heart disease, a low-carb diet helps in lowering triglycerides and increasing HDL cholesterol, which are very essential for heart health. It has also shown positive effects on blood pressure levels, which is essential for reducing the risk of heart-related complications.”
Foods to avoid
Processed foods, such as prepackaged meals and salty snacks
sugar-rich foods, such as cakes, candies, pastries, cookies, sodas, and juices
starches, especially white bread or pasta
alcoholic beverages
potatoes, including potato chips and other starchy veggies
“All these refined carbs and simple sugars are already processed and are in predigested forms (little or no fiber), our body quickly absorbs them and converts them into glucose. This increases blood sugar, and sometimes the person starts feeling hungry again. Foods high in saturated fats, trans fats and salt (processed and ultra-processed foods) can increase the bad cholesterol, triglycerides and blood pressure which are all detrimental for a heart patient,” says Dr. Pasi.
Foods to eat
Most of the calories in a low-carb diet should come from:
vegetables
lean protein, such as eggs, fish, nuts, and tofu
good fats, such as olive oil, fish, avocados, mustard oil
fruits in moderation
Also Read: Quench your thirst with these healthy drinks this monsoon
Start a Conversation
Post comment