In order to control blood sugar with a low carbohydrate diet, you must first understand what foods contain carbohydrates. There are two types of carbohydrates: simple and complex. Simple carbohydrates are found in foods such as candy, white sugar, some dairy and fruit. Complex carbohydrates are found in starchy foods. Foods made from grains, such as bread, pasta and rice are complex carbohydrates. Potatoes also contain complex carbohydrates.
When you eat carbohydrates, the body breaks the starches down into sugar. It is then absorbed by the blood stream, which rises the blood sugar. When the blood sugar rises, the pancreas is supposed to release insulin, which process the sugar by moving it from the blood to the cells. Once in the cells, the body uses the sugar for energy. Simple carbohydrates go through the process much quicker than complex carbohydrates, as the body does not have to break the simple sugars down as it does complex carbohydrates.
Blood sugar levels can be controlled by reducing or increasing carbohydrates. If your blood sugar is low, the best way to boost it up is by eating a fruit high in carbohydrates, such as apples, pears, blackberries or cherries. Some fruits are very high in carbohydrates, such as dates and raisins. It is best to stick with fruits that have a minimum of carbohydrates.
On the other hand, if you have problems with high blood sugar, you want to limit your carbohydrate intake. Eat fruits with lower carbohydrates such as figs, kiwi, kumquats, tangerines and passion fruit. While vegetables are good for you, if you must watch your blood sugar, there are certain vegetables you will need to limit or stay away from, such as artichokes, onions, parsnips, peas, squash and sweet potatoes. Vegetables low in carbohydrates include spinach, endive, cucumber, celery, broccoli and cauliflower.
Meats, for the most part, are low in carbohydrates or do not have any carbohydrates at all unless you cook them in oil or add toppings to them (such as barbecue sauce and cheese). Chicken and turkey have zero carbohydrates per 4-oz. portion; beef has 25 carbohydrates per 6-oz. portion; pork, including ham, has zero carbohydrates per serving.
With this in mind, plan your meals with a meat and a low carbohydrate vegetable if you are on a strict diabetic diet. If you just wish to reduce your carbohydrate intake to lose weight, you can have a starchy food two or three times per week. The easiest way to remember if something is very high in carbohydrates (starch) is to remember that if it's "white," it's loaded with carbs. This means pasta, rice, white breads and items made from white flour. Switching to whole grain or wheat products still affords you carbohydrates, but it is much less than you would ingest than if you were to eat products made with white flour.
While there is no recommended amount of carbohydrate consumption, it is commonly accepted that you should have about 300 g per day for a 2,000-calorie diet if you do not have a problem with high blood sugar. People who are on insulin or who may need insulin, but are trying to control their blood sugar with diet should consume considerably lower amounts of carbohydrates--closer to 80 to 100 g of carbohydrates per day (see Resources below).
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