If you have type 2 diabetes, the fewer carbs you eat, the faster your blood glucose and insulin resistance might improve.
Some, however, find a very low carb diet too restrictive and challenging.Here are three examples of how a low-carb dinner can look, depending on how many carbs you eat per day.
Under 20 grams per day
20-50 grams per day
50-100 grams per day
How we define low carb and keto
At Diet Doctor, we define the different levels of carbs this way:
- Keto low carb: less than 20 grams of carbs per day. This level will be ketogenic for most people.
In our keto recipes, less than 4 percent of total energy comes from carbs, and the rest will come from protein and fat.
In keto recipes we also keep the protein level moderate. Some may find that protein above this range is converted into glucose enough to raise blood sugar levels.
However, there appears to be a disconnect between potential mechanism and clinical effect seen in published research.
- Moderate low carb: between 20 and 50 grams per day. In our moderate low carb recipes, energy derived from carbs will be between 4 to 10 percent. The rest will come from protein and fat.
- Liberal low carb: between 50 and 100 grams per day. In our liberal low carb recipes, energy derived from carbs will be 10 to 20 energy percent. The rest will come from protein and fat.
Note: Although our recipes are arranged by percent calories of carbs, protein and fat, we do not feel you need to calculate these on your own. We provide them as a reference, but practically we recommend you limit your carbs, ensure adequate protein, and adjust fat as needed for satiety and taste. that eliminates the need to constantly calculate “percent macros.”
Fiber and net carbs
Our listed carb counts are the amount of digestible carbs, also called net carbs. This simply means we do not count the fiber.
For example, you can eat nearly all the fiber you want from keto vegetables without seeing a significant sugar or insulin impact.However, be very careful of of the term “net carbs” on labels of low-carb products, processed foods, protein bars and energy/chocolate bars. Manufacturers often use “net carbs” as a way to disguise sugar alcohols that may slow weight loss and impact blood sugar.
In fact, try to avoid any processed product that list “net carbs” on a label. Learn more about keto sweeteners The most effective keto diet — and the healthiest — is likely based on natural, whole foods.
What carb level to choose?
When starting out, however, they may experience keto side effects, like the keto flu, until they are adapted to burning more fat.People who want to lose pounds but still have good insulin sensitivity, have less weight to lose, or still have good blood sugar levels can often do very well on a moderate or even liberal low carb diet.
They are less likely to experience significant side effects. Lean, active, and healthy individuals can also do very well on liberal low carb.We believe many people may do best starting out on a strict keto diet.
This will give you the best idea of whether you like how you feel, how it impacts you and what sort of results you get.
Then, as you hopefully achieve your health and weight goals, you can decide whether to add more carbs back into your diet to a level where you feel your best and can maintain your health goals.Here’s a two-week get-started guide to a keto diet
However, if you feel that avoiding most carbs is too hard, it’s also possible to get some health benefits by just avoiding the worst carbs.
Perhaps this can be the right start for you? In that case, feel free to use the guide below: