7 Low-Carb Diet Mistakes to Avoid When You Have Diabetes
Medically Reviewed by Dr Chandana, MBBS, MS
Low-carb diets have become a popular way to manage diabetes, as they help regulate blood sugar levels. However, if not done right, these diets can do more harm than good. Here’s a look at seven common mistakes people make on a low-carb diet when managing diabetes, along with some practical tips to stay on track.
Cutting Out Too Many Carbs Too Quickly
One of the biggest mistakes people make is drastically cutting carbs right away. If you’re used to consuming a significant amount of carbohydrates daily, a sudden reduction can cause fatigue, dizziness, or even hypoglycemia (low blood sugar). This rapid change can be overwhelming for your body, especially if you’re taking diabetes medication.
What to do instead: Gradually reduce your carb intake. Start by cutting back on sugary snacks and processed foods, then slowly reduce carbs in other meals. This allows your body to adjust, reducing the risk of unwanted side effects.
Not Eating Enough Fibre
Fibre is your friend when it comes to managing diabetes. Many low-carb diets, especially extreme ones like keto, tend to be low in fibre because they limit fruits, whole grains, and legumes—all excellent sources of fibre. Low fibre intake can lead to digestive problems like constipation and may also negatively impact your blood sugar control.
What to do instead: Incorporate high-fibre, low-carb vegetables into your diet, such as leafy greens, broccoli, and cauliflower. You can also enjoy small portions of seeds, nuts, and berries to boost your fibre intake without drastically increasing carbs.
Low-carb, high-fibre foods | Fibre per serving |
|---|---|
Avocado
| 10g per avocado |
Chia seeds
| 10g per ounce
|
Almonds | 4g per ounce
|
Broccoli | 2.4g per 100g |
Neglecting Protein Intake
While low-carb diets focus on reducing carbohydrates, some people tend to overlook the importance of protein. Consuming adequate protein is essential for maintaining muscle mass, repairing tissues, and keeping you full for longer. For people with diabetes, protein can help regulate blood sugar by slowing down the absorption of carbs.
What to do instead:Ensure you’re eating enough high-quality protein sources like fish, eggs, poultry, and tofu. A good rule of thumb is to aim for about 20-30% of your daily calories from protein. This will help stabilise blood sugar levels while ensuring you’re getting the nutrients you need.
Focusing Too Much on Processed "Low-Carb" Foods
The market is flooded with processed “low-carb” or “keto-friendly” snacks that claim to be healthy for those on low-carb diets. While these products might be low in carbs, they can be high in unhealthy fats, artificial sweeteners, and preservatives. These ingredients may not only derail your weight loss but also negatively impact your blood sugar control.
What to do instead: Focus on whole, unprocessed foods. Opt for fresh vegetables, lean proteins, healthy fats like olive oil, and low-glycemic fruits. Cooking meals at home using these ingredients will give you better control over what you’re putting into your body.
Not Drinking Enough Water
Carbohydrates help your body retain water, so when you significantly reduce your carb intake, you also reduce the amount of water your body holds. This can lead to dehydration, which may exacerbate symptoms like dizziness and fatigue, commonly associated with low-carb diets.
What to do instead: Drink plenty of water throughout the day, especially when following a low-carb diet. Aim for at least 8-10 glasses of water daily to stay hydrated. You can also include herbal teas or water-rich foods like cucumbers and zucchini to help meet your hydration needs.
Ignoring Micronutrient Deficiencies
When following a low-carb diet, you might inadvertently cut out essential nutrients like magnesium, potassium, and vitamins C and D. These nutrients are crucial for overall health and play a role in blood sugar management, nerve function, and energy levels. For example, low magnesium levels have been linked to insulin resistance, making blood sugar harder to control.
What to do instead: Focus on nutrient-dense foods that provide essential vitamins and minerals. Foods like leafy greens, nuts, seeds, fatty fish, and avocados are low-carb but rich in these micronutrients. You might also consider taking a high-quality multivitamin after consulting your doctor.
Micronutrients to Watch For | Key Sources |
|---|---|
Magnesium
| Spinach, almonds, avocados |
Potassium | Leafy greens, fish, broccoli
|
Vitamin D | Fatty fish, fortified dairy products |
Overeating Fats
Many people mistakenly think that a low-carb diet is synonymous with a high-fat diet. While it’s true that fats provide energy when you reduce carbs, eating too much unhealthy fat—especially trans fats or saturated fats—can increase your risk of heart disease, which is already a concern for people with diabetes.
What to do instead: Prioritise healthy fats like those found in avocados, olive oil, nuts, and fatty fish. Limit your intake of processed fats and fried foods. Balance is key—fats should complement your diet, not dominate it.
Conclusion
Following a low-carb diet can be an effective strategy for managing diabetes, but it’s important to avoid common pitfalls that can derail your health goals. By making gradual changes, focusing on whole foods, maintaining adequate hydration, and watching your micronutrient intake, you can successfully follow a low-carb diet without sacrificing your health.
Remember, any diet change should be done under the supervision of your healthcare provider, especially if you have diabetes. This ensures that the diet works for you and supports your long-term health goals.
