A balanced diet is one of if not the most effective way to manage blood sugar. For people living with diabetes, it’s recommended to avoid added sugars, refined grains and processed foods. One effective way to do this is to limit carbohydrate intake—but this is not to say all carbs are forbidden. Here, experts explain why a nutrient-dense, low-carb diet is a smart choice for diabetics, plus they offer easy tips for optimal glucose control.
The benefits of a low-carb diet for diabetics
Scaling back on carbs can be a helpful step toward managing diabetes and improving your overall health.
It lowers blood sugar
Reducing carbohydrates can help lower glucose levels both before and after meals and improve your body’s response to insulin, explains Rachel Pessah-Pollack, MD, FACE, Clinical Professor at NYU Langone Health.
It supports weight loss
Eating fewer carbs often promotes weight loss, which can improve insulin sensitivity and blood sugar control, says Amy Shapiro, RD, lead nutritionist at ButcherBox. A key reason for this is that when you eat a fewer amount of carbohydrates, you tend to eat more protein in its place. And sources like beef, salmon and poultry are more filling than carbs, which can reduce overall calorie intake and prevent overeating.
“Protein also helps to maintain muscle mass during weight loss, which supports a healthy metabolism and prevents muscle loss” she adds. (Learn whether a low-carb or low-fat diet is better for weight loss here.)
It benefits heart health
People with diabetes are twice as likely to have heart disease or a stroke, notes Toby Smithson, RDN, CDCES, Senior Manager of Nutrition and Wellness at the American Diabetes Association.
“Following a lower-carb eating plan has shown positive outcomes related to heart health, which include lower blood pressure, an increase in high-density lipoprotein (the good cholesterol) and lower triglycerides (a fat in your blood that comes from food and excess calories),” she says.
How many carbs per day is safe for diabetics?
Carbohydrate needs for people with diabetes should be based on each individual’s age, activity level, weight goals, medications and regular blood sugar control, says Michelle Routhenstein, RD, CDCES, Preventive Cardiology Dietitian, Certified Diabetes Educator and Owner at Entirely Nourished.
It’s important to note that extremely low-carb or ketogenic diets may carry risks—especially for heart health, she cautions. Research increasingly shows that very low- and no-carb diets may accelerate plaque progression in arteries, potentially increasing the risk of heart disease.
“The body requires a minimum of 130 grams of carbohydrates per day to support brain function and overall metabolic health,” says Routhenstein. “Instead of drastically cutting carbs, the focus should be on improving insulin sensitivity by pairing carbs with protein and healthy fats and distributing intake evenly across meals and snacks to stabilize blood glucose and support metabolism.”
A good reference for a low-carb eating pattern is the Diabetes Plate, offers Smithson. Per these guidelines, aim to fill half of a 9” plate with non-starchy vegetables, about 1/4 of the plate with lean protein, 1/4 of the plate with quality carbohydrates (whole grains, starchy vegetables, beans, fruit, milk or yogurt) and water or a low-calorie beverage on the side.
A better way to balance carbs for those with diabetes
For a more sustainable and realistic approach than completely cutting carbs, Routhenstein suggests focusing on adding nutrients from whole foods that support insulin sensitivity—like chromium, magnesium and zinc—which can help the body process glucose more efficiently.
Try combining carbs with skinless poultry, low-fat cheese, eggs, nut butter, tofu, avocado or nuts, advises Smithson. Also, strive for quality carbs that are a source of fiber, such as whole grain toast, fresh fruit or beans. This may help slow down the absorption of the carb and keep blood glucose levels from rising above your target range.