Low carb eating has gained significant attention for its health benefits, particularly when it comes to improving outcomes for individuals with type 2 diabetes.
Carbohydrates are the primary macronutrient that raises blood sugar levels. Limiting carbohydrates means less glucose in the bloodstream, leading to more stable blood sugar levels. This helps improve insulin sensitivity and reduce reliance on medication.
Research has shown that low carb diets can also lead to significant weight loss, which can also help some people manage type 2 diabetes.
There are two ways to lose weight and improve the management of type 2 diabetes: The first is a very low calorie diet, and the other is a low carbohydrate approach. A recent systematic review of randomised control trials (RCTs) – the highest form of scientific evidence – found both types of diets produced comparable weight loss and decreased HbA1c. However, the biggest changes after 12 and 24 months were seen in two studies reporting on low carbohydrate diets with unrestricted or moderate calorie restriction. The most effective? A ketogenic diet which did not restrict caloric intake.
Incorporating low carb eating into your lifestyle can improve your overall health, manage type 2 diabetes more effectively, and reduce the risk of associated complications.
So why don’t more of us take up low carb eating?
Some people might be put off, thinking low carb is difficult to stick to and finicky, but I’m here to tell you it’s not! To prove it, I’ve shared some of my favourite food prep secrets to help make low carb eating easy, sustainable and enjoyable.
My top 10 hacks to master low carb eating
- Prep veggies in advance
Spend a little time chopping a variety of low carb veggies like capsicums, celery, cucumbers, zucchini, topped-and-tailed green beans and snow peas. Store them in airtight containers for easy access throughout the week. Prepped veggies are perfect for salads, stir-fries or snacks. - Pre-cook proteins
Having pre-cooked proteins on hand is a game-changer. Cook and store chicken breasts, turkey slices, beef strips, marinated tofu or cooked and cooled Atlantic salmon. These can be quickly added to salads, wraps or low carb bowls for a nutritious meal in minutes. - Use frozen veggie mixes
Frozen vegetable mixes are a lifesaver for quick side dishes or main meals. Simply microwave or sauté them for a few minutes, and they’re ready to go. They’re perfect for adding variety and nutrients to your diet without the prep work. - Keep a stash of ready-made meals
Keeping a stock of good-quality low carb ready-made meals will help you stay on track with your health goals. While most ready-made meals in the supermarket use a tonne of nasties, including seed oils, emulsifiers, and thickening agents, Be Fit Food is Defeat Diabetes-approved, contains zero nasties and is ready in minutes. Perfect for when you’re out of time or energy but don’t want to compromise your low carb journey!
- Batch cook egg muffins
Egg muffins are a versatile and easy meal prep option. Mix eggs with your favourite low carb vegetables and cheese, pour into muffin tins, and bake. Store them in the fridge for a quick breakfast or snack. - Prep a Salad Jar
Layer salads in mason jars for a convenient grab-and-go meal. Start with the dressing at the bottom, add hearty ingredients like chicken, salmon or tuna, and your favourite cheese, then top with leafy greens and a tablespoon of seeds. Shake the jar when you’re ready to eat for a fresh, low carb, crispy salad. - Have Zoodles and Cauliflower Rice on hand
Zucchini noodles (zoodles) and cauliflower rice are excellent low carb alternatives to traditional pasta and rice. You can use a spiralizer for zoodles or buy them pre-spiralized. Pre-packaged cauliflower rice is also readily available and quick to prepare. If you don’t have a spiralizer, you can use a grater or even a food processor to save time rather than a veggie peeler—unless, of course, you find this soothing! - Smash an avocado
Avocados are nutrient-dense and low in carbs. Slice them for a quick snack or add them to salads and low carb wraps. Their creamy texture and rich flavour make them a satisfying addition to any meal. - Keep nuts and seeds on hand
Pre-portion nuts and seeds into small containers or bags for a quick, healthy snack. They’re packed with healthy fats and protein, making them a great low carb option to keep you full between meals. - Pick up a protein shake
Protein shakes are a quick and easy meal replacement. Keep a healthy, low carb protein powder such as Be Fit Food’s Chocolate Booster and a shaker bottle handy as it also contains beneficial pre-biotics and probiotics for gut health. Simply mix with water or your favourite low carb milk for a nutritious meal on the go.
Incorporating these hacks into your routine can make healthy low-carb eating simple and manageable. Visit Be Fit Food for more tips, recipes, and meal options.
By Kate Save, Dietitian, Exercise Physiologist and Diabetes Educator, and Founder of Be Fit Food.
