Nowadays heart diseases, obesity, over weight are common health problem around the world. Many physicians prescribe low carb diets to control these diseases. Because, low carb foods are very good at controlling blood sugar level. Here I will try to give you some general idea on low carb and low sugar diet.
Low carb and low sugar meat
Normally all types of meats and seafood’s contain very low carb and sugar. Whichever type of meats you eat most of them contains less than 5 grams of carb per serving. But if you take meat with butter or fried condition then the amount of carb may increase.
Low carb dairy products and eggs
Many people are fond of egg as it is very rich in protein but very low in carb. You cannot imagine that an egg contains only 1-gram sugar and carb. Dairy products such as milk and cheese contain lower but natural sugar. In milk, some sugar is found due to natural sugar called lactose but it is not harmful for your health.
Nuts and seeds
People often eat nuts and seeds as snacks to satisfy their casual hungry. But they don’t know that they play a trick with their appetite. Do you know what that is? They are actually satisfying their hungry with very low carb and it does not promote any weight gain. Every ounce of peanuts, walnuts or almonds contain almost or less than 5 grams of carb. Nuts and seeds are similar in amount of carb and sugar. A tablespoon of sunflower seed contains almost 3 grams of carbs.
Potato, peas are starchy vegetables, which are high in carbs, but there are some non-starchyvegetables like spinach, lettuce provide only 1 gram of carb in every ½-cup serving. Cabbage, cucumber, broccoli, cauliflower, mushroom, asparagus, raw tomatos only have less than 5 grams of carb. Not only carbs you also will get lots of minerals and vitaminsand fiber as well.
Fruits with natural sugar
Fruits are natural source of sugar. Eating an orange or persimmon, you will get 10 grams of sugar and do not be afraid of any side effects. A cup of watermelon juice has 12grams of carb. Apples, raspberries, cantaloupe, blackberries or avocado has less than 15 grams of carbs.
Now one thing needs to be clear that low carb or low sugar diet which one is better. Actually, carb means sugar that is when you eat carb rich foods then your body turns it into sugar at the time of digestion. Another thing is when you follow low car or low sugar diets at least try to consume the minimum amount 130 grams of carb otherwise you have to go through hardship to continue this diet.
What is a Sugar Crash?
Human body, especially the brain is dependent on a consistent level of blood sugar. Things can go wrong when the amount of sugar gets out of normal range. Sugar crash is about blood glucose level going below normal. It can happen in people with or without diabetes. When sugar crash occurs, it is important to bring blood sugar level back into normal range as soon as possible.
Causes and Symptoms
When blood sugar level drops below 70 milligrams per deciliter, it is considered to be low, in accordance with Joslin Diabetes Center. Due to blood glucose crash, you may feel hungry, weak, sweaty, irritable, and shaky or experience headache or rapid heart rate. Taking too much medication or skipping meals can cause low blood sugar in case you have diabetes. Poor diet, intense exercise, overconsumption of alcohol, consumption of highly refined carbohydrates, certain illness and certain medications can be reason for low blood sugar in people who do not have diabetes.
Reversing a Sugar Crash
When blood sugar crash happens, it is possible to bring it back to normal level. A simple carb or carbohydrate that gets absorbed quickly can be useful when sugar crash occurs. In order to quickly reverse a sugar crash, eating fifteen to thirty grams of fast-digesting carb is usually enough. Half a banana, half cup of applesauce, 6 large jellybeans, half cup of apple juice, orange or pineapple juice, etc. are the foods, anyone of which can provide about 15 grams of simple carbohydrates.
Reversing a Sugar Crash (Diabetes)
If you have diabetes, as soon as you start to experience symptoms of sugar crash, check your blood sugar. If the sugar level is below seventy milligrams per deciliter, eat fifteen to thirty grams of fast-absorbing carbohydrates. Recheck your blood sugar level, after waiting for 15 minutes. If the sugar level is below 100 milligrams per deciliter, eat 15 grams of fast-absorbing carbohydrates again. In order to see if the sugar level is within the target range specified by your doctor, recheck the sugar level after waiting another fifteen minutes. If necessary, repeat these steps.
Coping with Blood Sugar Crashes
It is useful to carry some fast-absorbing carbohydrate foods with you if you are prone to low blood sugar. It is useful to eat small meal frequently rather than eating fewer large meals. It is best to consult a doctor and take a glucose tolerance test to check if you do or do not have diabetes. Your doctor can advise you on how to prevent low blood sugar. In order to keep blood sugar level more stable, your doctor may adjust your medication or suggest dietary changes such as eating high-protein snacks between meals.
Last update: November 11, 2017 06:13:35 pm