Beware of the low carb options
Following a low-carb diet has grown popular in the kitchen, at the store and on fitness forums. Both ketogenic diet fans and those with diabetes, plus others aiming for a cleaner diet, are trying to limit carbs to improve their health. While you can gain health advantages by eating less sugar, not all so-called “low-carb” foods are healthy.
In truth, a lot of low-carb foods have processed items, unhealthy fats, added sweeteners and misleading information that could be harmful to your health. We’ll discuss why being careful with your choices matters and highlight ways to make better decisions when looking at all the available low-carb products.
What foods should Diabetics avoid to keep their blood sugar levels in check? In this informative video, we break down the key foods that can have a negative impact on diabetes management and offer practical alternatives to help you stay on track.
From hidden sugars to high-carb foods, we reveal what to watch out for and how simple changes to your diet can make a big difference. Whether you’re newly diagnosed or just looking to refine your meal choices, this video will give you the tools you need to take charge of your health. Don’t miss out on these essential tips!
Watch our video to learn “What foods should Diabetics avoid?“
The Rise of Low-Carb Marketing
Nowadays, you’ll see low-carb, keto-friendly and net-carb claims on bread, cookies, protein bars and pizza crusts. There is a demand for these labels since they attract people who avoid sugar and starchy foods. However, there’s no official regulation deciding what is or isn’t a low-carb food. So, companies can use the word on almost anything, including products that are not healthy or nutritious, over time.
The result is a dish that may be low in carbs when compared to the original, but is not exactly healthy.
The Hidden Dangers of Processed Low-Carb Foods
Ultra-Processed Ingredients
Most low-carb snack foods listed on the market are ultra-processed (UPFs). These products are changed chemically and frequently include additives, stabilizers, emulsifiers and artificial flavours. Multiple studies demonstrate that eating foods high in UPF can put people at greater risk for heart disease, obesity, diabetes, depression and dying at a younger age.
Misleading “Net Carb” Claims
Net carbs are one of the most tricky ways that low-carb foods are marketed. It removes fibre and sugar alcohols from the carbohydrate count because it’s believed these do not affect blood sugar levels. Eating fibre is usually healthy, but some sugar alcohols like erythritol, maltitol and sorbitol can give you digestive discomfort and may raise blood glucose in specific people.
In addition, manufacturers change the serving size to make the carb count appear very low, even though the whole package has a lot more carbs. When you think you’re getting two grams of carbs, you’re actually eating twenty, not to mention the added chemicals.
Excessive Saturated Fats and Sodium
Commonly, low-carb processed foods add more saturated fats and salt to keep their taste and texture unchanged. A lot of palm oil, butter, coconut oil and cheese is often added to meals. Though healthy fats should be part of your diet, eating too much saturated fat can raise your “bad” cholesterol and put you at greater risk of heart disease.
We should also be concerned about sodium. With sugar being cut down, many manufacturers enhance the amount of salt to keep the food tasty. A diet high in sodium may increase your chances of developing high blood pressure and heart disease.
Artificial Sweeteners: A Double-Edged Sword
A high number of low-carb items include non-nutritive sweeteners like sucralose, stevia, monk fruit or sugar alcohols. Nevertheless, little is known about how these affect the body in the long run.
Artificial sweeteners sometimes cause:
- A desire to eat more sweet things
- Altered gut microbiota
- Misunderstanding of when you are hungry and when you are full
Basically, they continue flavouring your food with unhealthy sweetness which can get in the way of you switching to a healthier way of eating.
Low-Carb Doesn’t Always Mean Low-Calorie
A lot of individuals think that low-carb means you’ll immediately lose weight. Even though low-carb foods can be filling, those with lots of fats and oils can be very high in calories. Desserts made with keto ingredients may be just as high or even higher in calories since they contain a lot of almond flour, coconut cream and oils.
Regardless of your carbohydrate intake, you still need to keep energy balance in mind if you’re trying to lose weight.
Health Conditions & the Ultra-Processed Trap
You may find that going low-carb is the easiest diet for you if you have diabetes, insulin resistance or metabolic syndrome. Interestingly, studies have found that those who eat many ultra-processed foods, even those labelled low-carb or sugar-free, are more likely to get type 2 diabetes.
Therefore, it’s not only important how many carbs you eat, but also the quality of your overall foods. Choosing foods with little treatment, a lot of fibre and lots of nutrition will be better for you than reaching for their processed low-carb counterparts.
How to Make Smarter Low-Carb Choices
Some simple ways to handle a low-carb lifestyle include:
Focus on Whole Foods First
Whole foods play a big role in the most nutritious low-carb diets.
- These include vegetables low in starch, like spinach, courgette and cauliflower
- Meals that contain lean protein choices (eggs, tofu, fish and poultry)
- Olive oil, avocado and seeds are types of healthy fats
- Fruits with a low glycemic index such as berries and olives
They are low in carbohydrates, have plenty of healthy fibre, vitamins and antioxidants and are sold unprocessed and unpacked.
Read Ingredient Lists, Not Just Macros
Rather than counting only the net carbs, review the ingredients. If the list is long or there are ingredients you don’t understand or the product has multiple types of sugar alcohols, be careful.
As a rule of thumb:
- Fewer ingredients = better
- Whole-food ingredients = ideal
Limit Packaged Snacks
Many low-carb packaged snacks are convenient, yet they ought to be an occasional choice, rather than the foundation of what you eat. Try to eat fast food only sometimes and prefer to cook with whole ingredients when you can.
Be Cautious with “Keto” Desserts
A lot of keto or low-carb desserts have more calories, fat and sugar substitutes than expected. While they are sometimes in line with your macro goals, they may still damage your long-term metabolic and heart health.
A more nutritious option: combine chia seeds, Greek yoghurt or unsweetened cacao powder to make your own snacks.
Consider Your Personal Health Needs
If you deal with diabetes, PCOS or cardiovascular disease, talk to a nutritionist or qualified health provider to get a nutrition plan that fits your needs. A treatment that helps one person may be ineffective for someone else.
Do you eat fruits or are you concerned that fruits are full of sugar and carbohydrates?
Watch our insightful video to learn “Aren’t Fruits Full of Carbs?“
Conclusion
Just because food is low-carb doesn’t guarantee it’s healthy and in several cases, it’s used to hide poor nutrition. Choose real foods, eat less processed food and make your meals colourful and rich in plant-based foods.
Although reducing your carb intake is helpful, it’s also important to pick healthy carbs and select foods that are good for your health, not just those that seem healthy on the label.
Stay informed. Stay empowered. And remember: it’s not the carbs—it’s the quality!
This article is for educational purposes only and not a substitute for professional and personalized medical advice. Always seek diagnosis and treatment from a qualified healthcare provider, which is specific to your own case.
We offer both a Beginner’s Diabetes Introductory Course and an Advanced Course, These courses provide detailed explanations on managing or preventing Diabetes effectively. Investing in yourself and your body is crucial, as ultimately, everything else is materialistic. Feel free to explore our courses!
Discover the holistic approach to managing Diabetes in our FREE booklet ‘Best Ways To Treat Diabetes’. From this guide, you will learn the various treatments that can be done at home, foods to avoid and those you need to include in your diet, among other essential information. Download your FREE copy today and start the journey to take control of your life and prevent Diabetes.
Embark on a transformative journey towards better health when you purchase our book, “THE DIABETES SOLUTION: A 28 DAY ACTION PLAN FOR LOWERING BLOOD SUGAR NATURALLY”. A wealth of information derived from years of experience in helping people with Diabetes and other health issues can be found in our #1 bestselling book on Amazon. Drawing from a diverse clientele spanning continents and cultures, we have curated a comprehensive action plan rooted in natural remedies and time-tested practices. This book is an indispensable companion, whether you are Diabetic, Prediabetic or looking for preventive action. Give yourself the power to take control of your health and see remarkable results, from nutritious recipes to invaluable advice on living a healthy life. You will be guided by the “THE DIABETES SOLUTION” to a healthier and happier future!
To learn more about Diabetes, check out our other related blogs:
Do I Need To Follow A Low Carb Diet?
What should Diabetics eat first thing in the morning?
What Are Good Travel Foods For People With Diabetes?
