Ask a Nutritionist: Is Carb Cycling Good for Diabetics?

Anju Mobin - Writer for Trim Down Club
By Anju Mobin
Davor Štefanović - Editor for Trim Down Club
Edited by Davor Štefanović

Published February 20, 2023.

Mediterranean Chickpea Salad

Losing excess body weight can improve your diabetes symptoms, and many diabetics want to do it for that reason.

One of the effective ways to reach your weight goals faster is carbs cycling. This diet strategy involves planned decreases and increases of your carb intake, depending on the day. This way, you can eat carbs while better utilizing fat as a fuel.

While carbs are generally restricted in a diabetic diet, it may be better to try carb cycling rather than completely avoiding them because this technique promotes burning fat for fuel instead of muscle tissue, which is very important for diabetics.

Here's everything you need to know about carb cycling as a diabetic.

Benefits of Carb Cycling for Diabetics

People with type 2 diabetes or prediabetic people can benefit from carb-cycling because it:

Supports better blood sugar control: Your pancreas releases insulin when blood glucose levels rise from eating carbohydrates. On low carbohydrate days, carb cycling enables your body to limit insulin production and prevent insulin spikes. This helps improve insulin sensitivity.

Supports weight loss goals: Leptin and ghrelin are hormones that are responsible for regulating appetite; they make us feel hungry or full. Ghrelin is a hunger hormone which signals your brain it's time to eat.

Strengthening these hormone signals to the brain may help with intuitive eating, which in turn, promotes weight loss. This makes it easier to decrease your carbohydrate intake and get into a caloric deficit.

Lowering carb intake means less insulin is released and this allows the body to burn through carbohydrates quickly and then the body switches to using fat in the form of ketones for fuel.

What to Eat on Low Carb Days

On low-carb days of your carb-cycling diet, you should limit your intake of processed foods and added sugars. Choose foods that take time to digest. They will not spike your blood sugar. For example:

High-fiber fruits and vegetables: These are rich in fiber and have low glycemic indexes. They also offer you plenty of vitamins, minerals, and antioxidants.

Legumes: Some types of legumes are lower in carbs than others, so choose accordingly. Green beans are low in carbs with 7 grams of carbs per 100 grams of cooked green beans. Similarly, 100 grams of cooked snow peas have only 4 grams of carbs. Lentils are another relatively low-carb option, with 20 grams of carbs per 100 grams of cooked lentils.

Low-fat milk, yogurt, and other dairy products: Milk contains lactose, a type of natural sugar. A cup of skim milk has about 11 grams of carbs while unsweetened yogurt has 5–6 grams of carbs per 100 grams.

Whole grains: These are an important source of carbohydrates, fiber, and other important nutrients. Like the legumes, some types of whole grains have lower carb content than others. A cup of cooked oats contains about 27 grams of carbs while a cup of cooked bulgur offers you about 34 grams of carbs.

What to Eat on High Carb Days

Exercise is an integral part of a healthy weight loss journey. On the days you go low on carbs, it's better not to strain yourself too much as your energy levels may be low.

However, you can consume more carbohydrates on high-intensity training days as this will ensure your body gets enough quick fuel to optimize your performance and gain strength while losing weight.

On high-carb days, the recommended amounts are 2–2.5 grams of carbohydrates per pound of body weight.

Examples of healthy carbs include:

  • Beans: Beans not only contain carbs, but they are also high in fiber and protein as well. This lowers their glycemic index. So even if the carb content of your meal is high, your blood sugar rises slowly and steadily. One cup of cooked black beans has about 41 grams of carbs, 15 grams of protein, and 15 grams of fiber. Similarly, one cup of cooked chickpeas has about 45 grams of carbs, 12 grams of protein, and 12 grams of fiber. Beans also have other vital nutrients, such as iron, magnesium, and folate.
  • Rice: There are various varieties of rice and their glycemic indexes vary. Brown rice is a healthier choice as it has a lower glycemic index and it's rich in fiber. Rice is naturally gluten-free, easily digestible, and contains vitamins and minerals, such as vitamin B6, thiamin, and iron.
  • Quinoa: These seeds are considered a super food as they are very rich in protein. Quinoa also contains carbs, but it has a low glycemic index. Its high fiber content helps regulate digestion. Quinoa is a good source of potassium, which helps regulate blood pressure and supports heart health.

Take Action Today for a Healthier Tomorrow

While carb cycling can be an effective strategy for weight loss and blood sugar control for some people with diabetes, it is important to proceed with caution and consult with your doctor or a registered dietitian before making any major changes to your diet. If you are underweight, pregnant, or breastfeeding, it is better not to try extreme diets.

In addition to dieting, it's important to keep in mind that other lifestyle changes such as exercising more, reducing stress, and getting enough sleep can also have a significant impact on weight loss and overall health.

You should not hesitate to reach out for support and guidance whenever you require it. To get started on a personalized meal plan that meets your individual needs and preferences, consider taking the Trim Down Club’s Quick Diabetes quiz today.

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