Some people follow a low-carb diet for many reasons, One of the main reasons is to control blood glucose levels, and in this article we explore the link between carb foods and blood sugar, a link that directly affects diabetics and can even cause blood sugar to become unstable if they don't stick to a low-carb healthy diet.
How do carbs affect blood sugar levels?
Carbs have a direct effect on blood glucose because most carbs turn into sugar in the blood Like starchy foods such as potatoes and bread, And when blood sugar rises, the pancreas releases insulin hormone.
The role of insulin hormone inside the body:
When blood sugar rises in a healthy body, the pancreas responds by releasing insulin hormone Insulin helps control and stabilize sugar levels, removes it from the blood, and stores it in cells. Its real function is to help use glucose or store it for later.
There are two types of body cells that can store glucose, which are skeletal muscles and the liver, and excess glucose beyond what the body needs is converted into fatty acids, then stored as fat.
Insulin resistance and diabetes:
People with diabetes can’t balance the insulin levels in their blood. When they eat, especially carb-rich food, the body of someone with type 1 diabetes can’t produce insulin. so they inject insulin to raise its level in the body, which helps control and reduce high blood sugar. As for type 2 diabetics, they usually have insulin resistance.
Insulin resistance means your body can’t properly handle this hormone anymore, so other ways are needed to help the body manage it and control blood sugar to avoid complications like pancreas failure and hardened blood vessels.
When insulin levels get high, the risk of obesity rises a lot. because insulin’s main job is to store sugars in fat cells, One way to control high insulin is to follow a low-carb diet and avoid foods that spike insulin levels.
Tips to control your blood sugar level:
Low-carb diets help control blood sugar levels, which often leads to weight loss and helps diabetics reduce their medication. but they can be a bit restrictive for some, and these diets focus on having protein and fiber in all meals, and there are some tips to get the most out of this diet, which are:
First tip: figure out your daily carb intake.
There isn’t a specific carb percentage you must stick to in your diet, for example, some plans have carbs under 10% of total calories daily, while others allow about 20% carbs throughout the day, so you should decide this based on your health and long-term goals.
Tip two: Fill your meal with healthy fats and protein
Fill your plate with foods that have lots of nutrients That give you energy like healthy fats found in nuts, avocado, and olive oil, And also healthy protein found in chicken, red meat, seafood, eggs, cheese, and always try to avoid saturated fats like those in processed or canned foods.
Tip three: Choose foods rich in fiber
Pick foods high in fiber because they have very little effect on blood sugar levels, And they help you feel full for longer, They also help lower bad cholesterol in your body. You should avoid processed foods too because they usually contain sugar. So check what you eat, like nut butters and almond milk.
Tip 4: Choose white sugar, and use substitutes carefully
Some use calorie-free sweeteners, adding them to drinks like tea and coffee, these sweeteners are made from aspartame, saccharin, and others. but over time they make you feel like you need to eat sugars, They also affect your long-term sense of sweet taste. so You can eat natural sugars like those found in fruit.
Tip 5: Watch your blood sugar level
People on this diet eat a low amount of carbs. but it can raise blood sugar a lot. So you should learn the glycemic index of the foods you eat, how your body reacts to certain foods, and check your blood sugar now and then. to get the best benefit from this diet. Also watch how much you eat. because it definitely affects your total daily calorie needs.
