Diabetes is a disease that makes it hard for your body to effectively manage blood sugar levels. Many people wonder if cutting back on carbohydrates, which can raise blood sugar, helps lower the risk of developing this chronic condition.
Carbohydrates, or "carbs," are found in natural foods like fruit, vegetables, rice and potatoes. They’re also found in processed and prepared foods containing sugar or flour like bread, cookies, candy and pretzels. Low-carb diets focus on eating fewer high-carbohydrate foods while getting a bigger percentage of daily calories from protein and fat.
Studies suggest that diets lower in carbs may help reduce the risk of type 2 diabetes, mainly because they help promote weight loss. Carrying extra weight is one of the biggest risk factors for developing diabetes, so losing weight can make a big difference in your risk. Cutting back on carbs may also help keep blood sugar levels more stable, another key factor in diabetes prevention.
However, some research suggests that not all low-carb diets are equally beneficial. A recent study published in the journal Circulation and presented at an American Heart Association’s Scientific Sessions conference found that low-carb diets high in animal-based foods, such as red meat and butter, may actually increase diabetes risk. In contrast, low-carb diets that emphasize plant-based foods, such as nuts, seeds, lentils and whole grains, may help lower risk. This highlights the importance of food quality, not just carbohydrate quantity, when it comes to diabetes prevention.
Instead of focusing primarily on reducing carbs to lower diabetes risk, it may be more beneficial to think about the types of carbohydrates you eat. Whole grains like brown rice, oatmeal and whole wheat bread provide fiber and nutrients that support overall health. Fruits and vegetables are also great choices because they contain vitamins and minerals the body needs. On the other hand, sugary foods like candy, cookies and sodas can cause blood sugar spikes and should be limited.
When it comes to increasing the amount of protein and fat in your diet while limiting carbohydrates, it’s also important to think about the foods you eat. Opt for lean protein, such as skinless poultry, fish, eggs and lean cuts of beef and pork. Instead of consuming a lot of animal-based fats, such as from butter and cheese, eat more plant-based fats, like avocado and olive oil. Making these swaps may help reduce diabetes risk.
Low-carb diets can be effective in lowering your chance of developing diabetes, but they need to be well-balanced. Simply cutting carbs without considering the types of foods you’re eating may not provide the health benefits you’re looking for. A diet rich in plant-based foods, healthy fats and lean protein can be a smarter way to lower diabetes risk while maintaining overall health. Before making big changes to your diet, it's always a good idea to talk to a healthcare professional or registered dietitian to determine what’s best for you.
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Date Last Reviewed: February 12, 2025
Editorial Review: Andrea Cohen, Editorial Director, Baldwin Publishing, Inc. Contact Editor
Medical Review: Jane Schwartz, RDN, CLT
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