Lowdown on Low-Carb Diets
You may help your body burn stored fat, control blood sugar levels
Whether you want to slim down for summer or better manage your health, a low-carbohydrate diet can help. Limiting the number of carbs you eat has been popular for years, especially lately with the "keto diet." Since carbs are nutrients that affect blood sugar the most, reducing them can help care for health conditions as well as lose weight. The specific amount of carbohydrates you eat depends on your needs and the diet you choose. Ask a Registered Dietitian Nutritionist (RDN) about the right plan for you.
The power of carb control
Carbohydrates are the macronutrient that has the biggest impact on our blood sugar and insulin levels. As your body digests carbs, it converts them into blood glucose or blood sugar, which the body uses for energy. By eating fewer carbs your body uses stored fat for fuel. This backup source for energy is what may lead to weight loss. It can also help you control your blood sugar and insulin levels, which play a part in chronic diseases, such as heart disease and diabetes.
Foods to avoid
You probably know to limit high-carb foods like cake, candy, and sugar-sweetened beverages. But when following a low-carb diet it's also best to avoid eating these items:
Grains, typically found in bread, pasta, and cereal
Certain fruits such as bananas, mangos, and pears
Starchy vegetables like corn, potatoes, and peas
Dairy products including milk, even if it is reduced-fat or skim milk
Legumes such as beans and lentils
Find the right amount for you
There is no one-size-fits-all amount of carbohydrates you need to eat. Your specific carbohydrate intake depends on the low-carb diet you choose to follow. Ask your health care provider before making extreme changes to your diet. An RDN can also work with you to select the best eating habits.
On average, eating anywhere between 25g and 150g of carbs each day qualifies as a low-carb diet. To meet your carbohydrates goals, you should add these items to your daily meals:
Protein, found in lean meat, fish, and eggs
Non-starchy vegetables like spinach, broccoli, and asparagus
Healthy fats such as avocado, olive oil, and almonds
No matter the meal plan you choose, slowly moving away from carb-heavy food options is best. If you suddenly and drastically cut carbs, you may experience a variety of temporary health effects, such as:
Headaches
Fatigue or weakness
Constipation or diarrhea
Cut back and keep track
My HealtheVet's online food journal can help you stay in control and monitor how effective your meal plan is. You can also send any questions or concerns to your VA Dietitian with a Secure Message.
Learn more about Secure Messaging
Sign in to manage your health care
In 2025, you'll need to use a Login.gov or ID.me account to sign in to My HealtheVet and other VA tools.
You must be a VA patient to access some parts of your VA health record. If you’re not enrolled in VA health care, you can apply now.
Learn how to apply for VA health care
Please vote in our unscientific poll. All responses are anonymous.
