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Can blood sugar and weight be controlled with a high-carb, low-carb diet? Know all about carb-cycling

This may help maintain muscle mass while shedding calories

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Carb cycling is a dietary approach that involves alternating between high, moderate, and low carbohydrate days. (Source: Pexels)

One of my patients was diagnosed with prediabetes and was having trouble managing his blood sugar levels because he had been dependent on a carbohydrate-heavy diet for long and was wondering how to get off it. So he read up on carb cycling, a dietary strategy where you alternate between high carbohydrate (high-carb), moderate-carb, and low-carb days. This graded approach, he believed, would help him transition to a more balanced diet.

This routine is not about avoiding carbs completely but adjusting them based on your activity and needs. I asked my patient if he was into high physical activity because this diet works best among people who are into it. My patient was an active young man and this routine helped him optimise energy levels, improve metabolism or the process of converting food to energy and enhance the sensitivity of insulin, the sugar-regulating hormone. It’s often used for weight management and athletic performance.

How does carb-cycling help in managing diabetes or preventing pre-diabetes from progressing?

The idea behind carb cycling is that by alternating between high and low carb days, the body burns more fat for energy on low carb days, potentially leading to weight loss when combined with exercise.

Carb cycling can be beneficial in several ways. By varying carb intake, your body learns to use insulin more efficiently, reducing insulin resistance, which is a major cause of type 2 diabetes.

Low-carb days help minimise blood sugar spikes, preventing excessive insulin release. On high-carb days, if planned properly, glucose is used efficiently, preventing long-term insulin resistance.

Also Read | Myth vs fact: You can get diagnosed with type 2 diabetes even if you don’t eat sugar, sweets

Since excess fat contributes to insulin resistance, carb cycling supports fat loss while maintaining muscle mass, which is crucial for metabolism. Unlike strict low-carb diets, carb cycling prevents the body from slowing metabolism, making long-term weight management easier. Having controlled high-carb days can prevent cravings, making it easier to stick to a balanced eating plan.

How can you follow carb cycling for diabetes management?

For individuals with prediabetes or type 2 diabetes, a structured approach would be:

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Low-carb days: Focus on fibre-rich, non-starchy vegetables, lean proteins and healthy fats like eggs, meat, fish, nuts, seeds and avocado.

Moderate-carb days: Include controlled portions of whole grains, legumes, and fruits. Focus more on protein and healthy fats.

High-carb days (if needed): These should be planned around physical activity to ensure effective glucose utilization. Focus on consuming complex carbohydrates such as whole grains, fruits, and vegetables, as well as lean protein and healthy fats.

Can this formula be personalised?

Yes, it can. But while allowing you to enjoy a varied diet, it also involves discipline. The key pillars are balance, timing and, of course, physical activity. Also, this is not for those who may have allied health complications.

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(Dr Mohan is chairman, Dr Mohan’s Diabetes Specialities Centre, Chennai)