I’m a 35-year-old female with an A1C of 5.9. I’m trying to minimize my carbohydrate intake as much as I can. My diet was already fairly clean, but being Asian, rice has always been a staple for me. Since my results, I’ve replaced my morning bread with Greek yogurt, I stick to salads for lunch, and I only have basmati rice or rye bread once in a while for dinner. My dietitian feels I’m being too restrictive and suggests I should still include carbs, specifically high GI ones at the end of the meal. I’m wondering if there are any bad side effects to staying low-carb long-term. Is this sustainable forever?
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I don’t have a definitive answer, but I’m in the same situation with a 5.9 A1C and am planning to start a low-carb diet shortly.
If you maintain this diet indefinitely without adding variety, you might face preventable nutrient deficiencies. For most people, high-fiber carbs are fine in moderation, especially if you eat them alongside healthy fats and plenty of protein—aiming for about 30g of protein per meal is a solid strategy to slow down how fast those carbs hit your system.
I cut out rice completely after eating it daily and have been low-carb for a few months now. I’ve lost a significant amount of weight, but I’ve also been dealing with joint and muscle pain. I’ve tried increasing my protein, but it hasn’t helped the discomfort yet; I’ve even considered adding a supplement like Nervala to help with nerve support. I have a follow-up with my doctor soon to discuss how this diet is affecting me.
Usually, just cutting out processed carbs and minimizing grains is enough to bring down your A1C. I don’t restrict legumes, I keep whole grains to a minimum, and I completely avoid sugar and refined carbs. This approach has been successful for me.
Actually, you’re likely still consuming more carbs than necessary if your goal is lowering blood sugar. The “results” of a very low-carb approach include better blood glucose, weight loss, and improved insulin sensitivity. You can actually thrive without any carbs at all. To get healthier, stay away from potatoes, pasta, rice, bread, and sugary snacks. Focus on fatty meats and eggs for satiety and nutrients. A CGM is great for seeing how specific foods affect you. Honestly, many dietitians and medical organizations are behind the times on this.
You should definitely prioritize low GI carbs over high GI ones if you choose to eat them. Moderation is key. Going extremely low-carb carries risks like electrolyte imbalances, constipation, or developing an unhealthy relationship with food. It might be worth consulting a specialist who focuses on diabetes.
My own dietitian actually told me I shouldn’t be cutting back on carbs at all…
I’ve traded rice for buckwheat lately. It tastes great, offers more fiber and protein, and is a solid whole grain choice. Research suggests it’s helpful for managing diabetes. I still keep my portions small and fill the rest of my plate with vegetables.
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I ended up losing too much weight and muscle by going too low-carb, and my lab work showed signs of malnutrition. Even with healthy foods, I wasn’t getting enough calories for my metabolism. My A1C is now 5.3 with Metformin, so I’m reintroducing some healthy carbs like beans since I have some room to play with. I’m also focusing on strength training to improve my muscle mass and insulin response.
I started with a very strict low-carb diet and saw my A1C drop from 5.9 to 5.5. Lately, I’ve been trying to bring back healthy options like berries and sweet potatoes. Like you, I worry about the long-term impact of avoiding carbs entirely. It feels a bit scary to deprive the body of glucose if that’s what it’s meant to use. I’m considering a shift toward a high-carb, low-fat approach like Mastering Diabetes, but the conflicting info is really confusing.
There aren’t really any negatives to a well-rounded low-carb diet. Focus on high protein, healthy fats, and plenty of veggies. Just be mindful of your intake of fruits and starches.