type; 2 diabetes, cut packaged snacks
and white pasta from her eating
plan after she took a nutrition class
for people with diabetes at her local
hospital. She lost about 50 pounds
when she changed the way she ate,
and has kept it off for the past six
years. Her A1C level is down from
8 percent at the time of her
diagnosis several years ago to 5
percent. Her doctor is planning to
take her off metformin in the
coming months if her A1C stays in
this range. And Curran still enjoys
her favorite food, pasta. “I used to
eat white pasta at least once a week.
Now I still eat pasta, but it’s always
whole wheat, and usually I have it
about once a month,” she says.
Here’s an approach to a lower-carb way of eating: “Cut the liquid
sugar ;rst—soda, juice, coffee
drinks—and then go for the re;ned
white carbs,” says Zanini. For
example, cut out cookies, cake, and
white pasta. And as you look for
foods to curb or cut out, be careful
about what you’re replacing them
with. “Make sure you are getting
enough ;ber by increasing those
nonstarchy vegetables and eating
some nuts and seeds,” she says.
Chia and ;ax are her favorites to
sprinkle on foods.
If you decide a lower-
carb eating plan is
something you want to
try, smart meal planning is a must.
Replace carbs with healthy
alternatives and make
sure portion sizes are appropriate.
For most carb-rich foods (even the
healthy, complex carbs in whole
grains and beans), you’ll want to
keep it to about ½;cup per serving.
Generous amounts of steak,
cheese, and bacon are often touted
as perks of a low-carb program, but
limiting saturated fat is also
important for healthy eating. Lean
protein sources, including skinless
chicken and ;sh, should play a
bigger role in your low-carb meals
than foods that are processed or are
high in saturated fat.
Nonstarchy vegetables including
asparagus, bell peppers, broccoli,
brussels sprouts, cabbage,
cauli;ower, and leafy greens,
among others, should continue to
occupy major real estate on your
plate at most meals. A good guide?
Fill half the plate with nonstarchy
veggies. All healthy approaches to a
low-carb plan—or to any healthy
eating plan—will mean you are
eating more vegetables, not less.
Still not sure whether a
low-carb diet is right for you?
Talk over your options with your
health care provider, who can help
you weigh the pros and cons and
determine how they ;t into your
lifestyle and diabetes management.
In the end, the best eating plan isn’t
moderate or low carb—it’s a healthy
plan you can stick with.
AND LEAFY GREENS,
AMONG OTHERS, SHOULD
REAL ESTATE ON
AT MOST MEALS.