Diabetes is the major driver of diabetes in addition to exercise, which can help reduce your blood sugar levels.
The carbohydrates, which are sometimes 50-60 percent of our diet make up our high blood sugar levels are not entirely innocent.
This is because carbohydrates in the body are converted directly to sugar.
Although the conventional dietary convention still relies on this diet, there are now other methods that can help you lower your blood sugar in a healthy way.
In this post I want to show you how to do this with a low carbohydrate diet.
Here I start with the basics of nutrition in diabetes and give you step by step, an ever deeper insight into the diet of diabetes.
You will learn why you must set up a diet plan based on the low carb diet.
- Being overweight and having an unhealthy diet is not the culprit of developing type 2 diabetes. To reduce your insulin resistance, it is important to consciously feed.
- Basically, there are two nutritional concepts. On the one hand, the conventional diet based on a reduction of fats and on the other hand, the carbohydrate-reduced diet (eg Low Carb).
- We get our available energy (calories) from the nutrients: carbohydrates, fats and proteins.
- A low-carbohydrate diet can significantly adjust your daily and long-term results.
- A nutrition plan helps you achieve your goal. In combination with a low carb diet, you can lose up to 5 kilograms a month.
- Low Carb eliminates cravings. Cakes, muffins, etc. you can bake in a calorie-reduced variant.
- A healthy diet is essential as it can damage the eyes, nerves, kidneys and blood vessels.
What triggers diabetes for me?
Diabetes causes a disruption of the metabolism.
The main problem is a hypoglycaemia of the body.
This is triggered by the fact that the blood sugar regulation is disturbed.
More specifically, either the body no longer produces insulin at all (type 1) or is no longer able to use the insulin sufficiently (type 2).
Insulin, in turn, is the hormone responsible for carbohydrate, fat and protein metabolism.
It regulates, so to speak, the intake of sugar into the cells.
Since in diabetics this process is disturbed, it is necessary to lower the blood sugar with certain methods.
In addition to regular exercise, diet is the main factor that regulates blood sugar levels.
Since the diet is the best way to directly change something, it is recommended that as a diabetic perform a diet change.
Why do I have to eat more consciously in diabetes?
As we now know, the high blood sugar level forces you to eat more consciously.
Fortunately, losing 10 percent of your own body weight will significantly reduce your chances of developing type 2 diabetes.
If you already have diabetes, a conscious reduced carbohydrate diet can even reduce your problems significantly.
But how can you do that?
The answer has to do with calories.
Before changing your diet, the first step is to reduce calories.
The best way you can control that is by monitoring the portions taken to you.
Your goal should be to reduce the calories per serving.
In this way it is possible to reduce the daily total calorie amount by 250 to 500 calories.
Basically, there are three strategies that you can apply.
For one thing, you can reduce the consumption of fats and calorie-rich foods.
It is advisable to combine this with a calorie-reduced diet.
More on that later.
As a second strategy, you should reduce your portions as mentioned above and generally resort to smaller portions.
A lot of small animals are also known to be crap.
This well-known saying really applies to this situation.
Lastly, you can also try to take general low-fat and low-calorie alternatives.
In order to be able to survey all this, it is really advisable to look at the nutritional labeling and to make a note of it.
If you prefer not to count calories, there is another alternative approach.
So you can try to grab low-calorie foods.
You can, for example, grab salad and abstain from hearty meals such as mashed potatoes.
If you feel cravings, you can still eat anything while you’re getting low carb recipes.
Meanwhile, you can eat any sweets as a calorie-reduced variant.
Regardless of all these methods, the most successful approach is to create or create a meal plan.
This allows me to preach measurability.
So, when you plan exactly what you eat and how much and what you eat afterwards, this helps you to develop a regular eating routine.
This increases the likelihood that you can maintain or lower your weight in addition to lower blood sugar levels.
Which nutritional concepts are there?
If you are at this point, a realization will probably be very clear to you.
This is that you have to eat differently than before!
The big question is how you can achieve that.
Basically, diabetics can eat all foods.
There are, so to speak, no foods that have to be made especially for diabetics.
As a diabetic you can pursue different goals in your diet.
If you are overweight, your goal should be to lose weight.
Often diabetes type 2 is triggered by obesity.
If you are of normal weight, your goal may simply be the long-term lowering of your blood sugar.
No matter what your goal is, there is one way you can achieve those goals.
If I went to the classic nutritional convention, I would now recommend a diabetes diet.
These are basically about getting healthy foods.
This would include the consumption of vegetables, fruits, grains and protein-containing foods.
However, there is a substantial reason why I do not grab you rate for conventional diet.
Short for info in this your diet consists of 50-60 percent carbohydrates.
However, since you, as a diabetic, have problems with your blood sugar anyway, a carbohydrate-based diet is not really recommended.
This is mainly because carbohydrates in the body are converted directly to sugar.
For this reason, foods rich in carbohydrates also affect blood sugar levels much more than foods that consist more of protein or fat.
As a result, we now know that carbs do not play a subordinate role in a healthy diet in diabetes.
Knowing the importance of carbohydrates, we can clarify another issue that comes up frequently.
Basically, there are two concepts in today’s diets.
The one concept is based on a reduction of fats, while the other reduces the ingested carbohydrates.
Yet, the diet that has been prevalent in the West in recent decades is the one that reduces fats and where carbohydrates are based.
In this dispute of the concepts I take position for the carbohydrate-reduced nutrition at this point.
Basically, you can choose between these two diets.
But as you now know, it is better for diabetics to resort to a carbohydrate-reduced diet.
This is mainly because you can lower your blood sugar better and can also lose weight.
What nutrients are included in our diet and their task?
Before I tell you what nutrients are in our diet, you need to know that for you as a diabetic, the limitation of the amount of sugar is the real crucial question.
Therefore, we focus now on the low carb diet.
The big problem with carbohydrates is that once they’ve been converted to sugar, they’ll cause your blood sugar levels to skyrocket.
So whether you want to lose weight or just want to keep your weight, you must try to reduce it.
But what do you have to do now to make this work successfully?
First of all, you need to know how the food that you eat daily is built up.
The nutrients we consume daily make up 90 percent of the dry weight of the food and 100 percent of its energy.
These are carbohydrates, fats and proteins.
Each of these three nutrients provides energy that we measure in calories.
These nutrients are absorbed during digestion in the intestine and broken down into their respective constituents.
Carbohydrates are broken down into sugars, proteins into amino acids and fats into fatty acids and glycerol.
The carbohydrates are structured in simple and complex carbohydrates.
The body can quickly break down the simple carbohydrates.
For this reason, they also serve as fast energy suppliers.
These include sugars such as glucose, sucrose or sucrose.
In turn, complex carbohydrates provide energy to the body.
However, this is still faster than proteins (proteins) and fats do.
The advantage of these complex carbohydrates is that they are slower digested and less likely to turn into fat.
Compared to simple carbohydrates, blood sugar levels can also be slower and lower.
These complex carbohydrates include starch and fiber (wheat products, cereals and beans).
Although we generally recommend reducing the consumption of carbohydrates, if you should nevertheless resort to this, it is better to resort to complex than simple carbohydrates.
The important thing is that you do not completely do without carbohydrates.
These should make up between 15 and 30 percent of your daily diet.
So you need to eat enough fiber (complex carbohydrates), proteins, and fats to help keep your blood sugar levels from rising faster and faster.
Note: In diabetes, you should take more fiber, as they affect the blood sugar levels positive. Therefore, eat rather 40 grams instead of 30 grams of fiber a day.
You should refrain from these carbohydrates!
- Sugar: table sugar, chocolate, sweets, marmalade, honey
- Sugary dairy products: fruit yoghurt, ice cream, …
- Baked Goods
- Sugary drinks
- Dried Fruit
Unlike carbohydrates and proteins, fats are the slowest source of energy.
However, they still offer the highest energy efficiency.
So every gram of fat gives the body 9 calories.
That’s more than twice as much as carbohydrates and proteins.
For that very reason, the body also stores excess energy in the form of fats.
It is stored primarily in the abdominal region.
Excess fat is also often deposited in the blood vessels and organs.
The very fact that fats like to store themselves in the abdominal region ensures that diabetics have an increased risk of developing the metabolic syndrome.
There are three types of fats.
These are unsaturated fats, polyunsaturated fats and saturated fats.
At this point, you need to know that saturated fat is much more likely to raise cholesterol levels.
This ensures that saturated fatty acids increase the risk of arteriosclerosis not insignificantly.
If you now rely on the classic diet, which is based on a reduction in fats, then it is necessary to reduce the intake of fat to about 30 percent.
That’s equivalent to 90 grams per day.
However, saturated fats should not limit more than 8 percent of your daily intake.
- Saturated fatty acids: butter, meat, cheese
- Saturated fat should make up a maximum of one-third of dietary fat. When accessing meat, sausage, cheese and dairy products, you should definitely choose the low-fat version of the product in the classic diet.
- Unsaturated fatty acids: plant-based foods (olives, nuts, rapeseed oil) and omega-3 fatty acids (salmon, mackerel, tuna)
At this point I have to mention, however, that I do not pay much attention to the classic diet in the post and show you how you can lower your blood sugar levels with a low carbohydrate diet.
In addition to carbohydrates and fats, proteins (also called proteins) are an integral part of our diet.
These consist of amino acids and are complexly linked.
This also causes the body to take some time to break down.
It is for this reason that proteins are available more slowly and at the same time also a longer available source of energy than carbohydrates.
The basic purpose of the proteins is to maintain body tissues while maintaining the functions of the body and to provide growth.
Therefore, proteins are not normally used for energy.
They do this only when the body can not draw enough calories from other nutrients or fats stored in the body.
Adults need about 60 grams of protein a day.
This corresponds to 0.8 grams per kilogram of body weight or 10 to 15 percent of the total calorie intake (conventional diet).
That’s the conventional nutrition concept!
This little excursus has been designed to give you some basic knowledge about the nutrients that make up the bulk of our energy intake.
Now you should also realize that there are two concepts that you can use to feed yourself.
Whereby the conventional way reduces the fats and the other concept the carbohydrates.
The German Nutrition Society issues a recommendation that shows how much of the daily intake of energy should consist of carbohydrates, fats and proteins.
Thus, according to these guidelines, the carbohydrates are the most important component of the daily diet with 50-55 percent.
The proteins are said to account for 30-35 percent and the fats again only 10-15 percent.
This is the official recommendation and also the conventional nutrition concept.
This recommendation is based on a reduction of the fat.
Next, let’s look at the other side, which is based on a reduction of carbohydrates.
In my opinion, this is the better way to lower your blood sugar and insulin levels in the long term.
Mainly because carbohydrates in the intestine are converted to sugar and thus directly responsible for the high blood sugar level in diabetics.
However, our goal as diabetics is to lower blood sugar levels and not increase them.
However, if we feed 50 to 60 percent on carbohydrates, which are directly responsible for high blood sugar levels, it is no wonder that it is very difficult to lower blood sugar levels.
For exactly this reason, I think that it makes perfect sense not to rely on the conventional diet.
Rather, it makes perfect sense to put on a carbohydrate-reduced diet.
This diet behaves almost contrary to the conventional diet.
Thus, the composition of the nutrients in the low carb diet consists of 50-60 percent fats, 20-35 percent protein and 15-30 percent carbohydrates.
Why I recommend you a carbohydrate-reduced diet!
Carbohydrates are known to have the biggest impact on boosting blood sugar levels.
If these are reduced, this can bring some benefits.
This results in a lower insulin requirement.
This in turn results in your insulin resistance being reduced.
In addition, reducing insulin in conjunction with a low carbohydrate diet also means you can lose a pound or two.
Before I start with the diet, something important.
Low carb is not an easy diet.
It is rather a life attitude.
This even makes it possible to adjust your long-term and daily values significantly.
Very important is that low carb is not a diet, but an attitude.
With this you live almost to the end of your life.
Low Carb now limits the intake of carbohydrates such as sugar and starch (bread, pasta) and replaces them with protein, fat and healthy vegetables.
The reduction in carbohydrates means that you can curb your appetite while at the same time taking even less calories.
This will cause you to lose weight effortlessly.
In general, a low carbohydrate diet is what you need if you want to lose weight.
In addition, a carbohydrate-reduced diet, however, also has other benefits that go beyond the weight loss.
In diabetes, such a diet minimizes the risk factors.
The risk of becoming ill with one of the complications of diabetes, such as the metabolic syndrome, is thus reduced.
Benefits of a low carb diet:
- Helps to lose weight
- You change your eating habits
- The good thing about this diet is that cravings fail, as there are almost all desserts in low carb. At this point, I recommend you the recipe page staupitopia-zuckerfrei.de. There are numerous recipes for carbohydrate-poor food and numerous sweets.
Did you ever ask yourself why carbohydrates are so demonized?
The answer is quite simple.
Carbohydrates are the body’s main source of fuel and are turned into sugar during digestion.
Once in the bloodstream, they are called blood sugar.
As the blood sugar rises, it causes the body to release insulin.
The insulin in turn has the task of lowering the blood sugar level again.
However, before this happens, the blood sugar is used for energy.
The excess blood sugar is stored in the liver, muscles and other cells and eventually used or converted into fat.
The idea behind the low carbohydrate diet is the following.
As you lower the carbohydrates you consume on a daily basis, it directly causes your insulin levels to drop.
The body can now use the stored fat for energy and burns it thus.
Ultimately, this leads to weight loss.
What do I eat at Low Carb?
In the low carbohydrate diet, we therefore rely primarily on the consumption of proteins.
This includes meat, poultry, fish and eggs and some vegetables that are not made up of starch.
On the other hand, we reduce / eliminate the consumption of legumes, grains, fruits, breads, sweets, pasta and starchy vegetables.
Low carb diets limit your consumption of carbohydrates to 15-30 percent of your daily intake of nutrients.
The remaining nutrients are distributed to 50-60 percent fats and 30-35 percent proteins (proteins).
The daily limit of carbohydrates is between 20 and 60 grams.
This equates to 80 to 240 calories.
Here one sees also the contrast to the recommended reference values of the German society for nutrition.
Here, a consumption of 50 to 60 percent carbohydrates per day is recommended.
So, if you eat 2,000 calories a day, that’s between 900 and 1300 calories a day made up of carbohydrates.
Now, if you’re reducing your calorie intake by 500 to 750 calories a day, doing some exercise and sticking to 15-30 percent carbohydrates a day, you can lose 0.5 to 0.7 kilograms of fat a week.
Tips for your low carb diet!
Access to the sugar substitutes xylitol and erythritol.
These are really the only ones that have no influence on the blood sugar level.
All other sugar substitutes cause quite a few fluctuations.
When you reach for almond flour, you need to know that almond flour is always de-oiled.
For this reason, ground almonds are not almond oil.
This tip and the sugar substitutes I have from Volker from my Facebook group.
He also recommended this shop to me: I-carb-shop.de.
Here he buys his ingredients for the low carb foods.
Furthermore, low carb with today’s shopping is really no problem.
This has become possible thanks to the vegan and eco trend.
So there are erythritol and xylitol in all the famous drugstores.
With these you can easily make sweets based on low carb.
So there are many recipes for muffins and cakes.
Nobody needs to crave more.
Rather, you can enjoy desserts in a very healthy way.
In addition, there are also chia and psyllium now everywhere to buy.
Why you should resort to a nutrition plan
The oversupply that we see every day makes it easy to plan your purchase.
So you can prevent from the beginning that you buy the wrong and so drive your blood sugar levels in the air.
That’s why a nutritional plan for diabetes is essential.
To consciously feed myself in diabetes means to me on a carbohydrate-reduced diet.
Therefore, the nutritional plan that I recommend in diabetes also relies on using recipes that consist of only 15-30 percent carbohydrates.
The nutritional plan is based on three meals a day.
These should consist of breakfast, lunch and dinner.
Keeping these appointments helps to get a better grip on insulin the body produces.
Through the breaks, the blood sugar level can also lower again and is not permanently maintained at a high level.
Basically, a plan needs to be adapted to the person who should use it.
Therefore, the plans presented here can only be considered as a landmark that shows you what such a plan should look like.
You will need to adjust it with your nutritionist.
By planning your meals in advance, you will be able to eat balanced and nutritious food.
At this point, I refrain from developing your own detailed plan.
I do this because there are a lot of well-written diet plans in the net for a good low carb diet.
For this reason, I recommend you now three 7-day plans that really explain you very extensively, what you can eat and what not.
Here are the three plans:
The low carb nutritional plan of foodfitness
The nutritional plan of foodfitness explains, especially at the beginning, exactly what you are allowed to eat and what not.
Here you first learn the basics of low carb diet before the author Laura Stein shows you in a 7-day plan, how you can eat every day.
Here is the contribution of foodfitness.
The 7-day plan by Wunderweib
The nutrition plan presented here contains three recipes per day with a total length of 7 days.
It is designed so that you can lose up to 5 pounds per month.
Of course, provided you keep the plan.
To reach this 5 kilos, it is recommended to do 30 minutes of sports two to three times a week.
The plan you can find here by the way: To Wunderweib
The plan of Endlich Schlank
Similar to the first two nutritional plans, the diet of Endlich Schlank is very specific to the carbohydrate-reduced diet.
Again, you learn what you are allowed to eat and what not.
Here too, the seven-day plan consists of three meals a day.
Can I get advice?
From my own experience, I can report that it is rather difficult to set up a plan yourself and to comply with this.
Often this has mainly to do with the fact that you yourself is far from being an expert, even if you have already lived through many diets.
For this reason, it is advisable to consult the advice of a nutritionist.
This is a professional and often has experience with how to feed diabetics.
The plan that is set up here will then help you to control your own blood sugar level as well as your own weight.
A big advantage is that you have a second person at your side.
In this case, you can still lie to yourself if you are not progressing.
Your nutritionist will notice that immediately.
In addition to all these factors, the nutritional plan also helps you to reduce risk factors for heart disease such as high blood pressure and high blood fat.
What diseases can happen if I do not control my blood sugar levels
Diabetics can develop hyperglycaemia.
This is the medical name for a high blood sugar level.
This condition can occur in Type 1 and Type 2 diabetes patients as well as in pregnant women with gestational diabetes.
If the high blood sugar level is not treated, it can lead to complications.
On the one hand, this can trigger a diabetic ketoacidosis in which one’s own fat is used by the body as an energy source instead of insulin.
Often this disease occurs in type 1 diabetics.
On the other hand it can lead to a hypersomal hyperglycemic condition.
In simple terms, this is a severe dehydration.
This is caused because the body tries to get rid of the excess sugar.
This type of disease often occurs in type 2 diabetes.
In addition to these two risk factors, the very fact of high blood sugar levels in the long term can lead to damage to the eyes, nerves, kidneys and blood vessels.
For exactly these reasons, it is important to eat healthily.
In addition to regular exercise, healthy eating is the main part of the blood sugar regulation strategy.
What do I do when the cravings come?
Food cravings can become a serious problem in diabetes.
That’s because they make you way too much of things that drive blood sugar levels up.
And this is known to be just the opposite of what we want to achieve with the low-carbohydrate diet in diabetes.
Before we can ask ourselves how we can prevent food cravings, we first have to ask ourselves how food cravings actually occur.
To do that, we have to differentiate hunger in two different ways.
On the one hand there is physical hunger and on the other emotional hunger.
The physical hunger is triggered when the blood sugar is low or when the stomach is generally empty.
This is the kind of hunger that is fully justified.
Here you should definitely eat something.
Besides this NORMAL way of feeling hungry, there is also the kind of hunger that is triggered by emotional stress.
Before we look at how hunger is triggered by emotional stress, we first need to look at how diabetes can trigger hunger.
In diabetes, there is the problem that the sugar does not reach the cells where it is needed.
This leads directly to the fact that the cells that need the sugar are completely hypoglycemic.
Thus, the brain then receives the signal that the body is still hungry.
To prevent cravings, one thing is important for diabetics.
This is continuity.
In order to keep the blood sugar down in the long term you have to eat regularly.
I recommend you to choose the classic three-piece.
This consists of breakfast, lunch and dinner.
Through these three meals, you must prevent yourself from getting hungry between meals in the meantime, resulting in a food cravings attack.
You will achieve that again by preventing an empty stomach and low blood sugar.
So you have to try to keep your blood sugar level continuously at a certain level.
As a result, you will not get hungry during this time.
The problem with food cravings, however, is that they are not always physical.
This is how it can come to them, although the stomach is saturated.
This type of cravings is psychological.
Your own subconscious mind can create a sense of desire, which results in dropping one’s own principles for a small piece of chocolate.
It can also come to cravings, if you are currently not very well and you are a bit confused with your emotions.
Some foods thus awaken certain feelings that are associated with pleasant memories.
Especially those with fast-acting carbohydrates and / or fat lead to a reduction of stress and a temporarily improved mood.
Stress, anxiety and depression, loneliness and boredom are also emotions that can trigger food cravings.
Often the emotional cravings result in a fast weight gain.
Now you’ve heard a lot about cravings and how to do it.
The question that you are now asking is how to prevent these food cravings.
Still briefly as a note.
These tips are from the article by Martha Zimmer.
Here is the contribution: To the post
Based on her experience, Martha Zimmer has put together a small list.
Tips to prevent food cravings!
- Eat foods that are rich in flavors. By consuming these, you can reduce the hunger that is triggered by your subconscious mind.
- Concentrate on eating while eating. This tip seems banal at first glance. In truth, he is not. Many of us have the habit of running the TV next to the food or surfing the internet. However, since we also eat with our eyes and noses, it is very important to involve them in the dining experience as well. If we just stuff something into it quickly, it will make us hungry very quickly.
- Try to eat slowly and chew thoroughly. As a result, the taste spreads thoroughly and you have more of the meal.
- When you eat together with several people, it is best to make the experience an experience. Give up on the fact that a competition develops, who is finished first.
- Drink a lot of water and / or calorie-free drinks for the three main meals. These contribute to filling your stomach and at the same time reducing the craving for too much food.
- If you get cravings, it’s better to grab snacks like celery, nuts, as well as soy chips or low-sugar snack bars. If you have a little more time, you can also try a low carb recipe and bake a low carbohydrate cake or muffin.
- If you feel hungry during the breaks, try to distract yourself. Often hunger is mentally emotional. If we distract ourselves, we can block the desire for some time.
- Food cravings are often triggered by our emotions. If you are not feeling very well emotionally, you should try to do something about it. So if you are lonely or bored, look for company. If you are angry or sad, try to do something positive to cheer you up.
- If you feel cravings, start with a short workout. If you can, try a little walk or do a few warm-up exercises.
At this point I would like to thank the members of Diabetic Help Club’s diabetes group.
These have given me some tips for creating this post.
Especially my thanks to Volker and Sabiene.
At this point, I would like to draw your attention to my FREE checklist.
Here I show you how you can lower your blood sugar levels by changing your diet in record time.
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