Low Carb Low Sugar Low Cholesterol Diet

What Are Normal Cholesterol Levels

Low Carb Low Sugar Foods for a Fat Burning Meal Plan

The recommended targets for cholesterol vary slightly among different countries and health agencies. The US National Institutes of Health website lists the following optimal cholesterol and triglyceride values for people at low risk for heart disease, measured after a fast of 9-12 hours:

  • Total cholesterol:< 200 mg/dL
  • LDL cholesterol:< 100 mg/dL
  • HDL cholesterol:> 40 mg/dL for men, > 50 mg/dL for women
  • Triglycerides:< 150 mg/dL

LDL levels > 160 mg/dL are considered high, and levels 190 mg/dL and above are considered very high.

Many factors can affect your blood cholesterol, including genetics, hormonal changes, injury, and certain health conditions. For instance, people with untreated hypothyroidism often have elevated cholesterol.

A persons diet can also influence cholesterol levels sometimes significantly.9

Some would argue that since these cut-off points are based on epidemiologic studies, they likely do not apply the same to all individuals regardless of their baseline metabolic health and overall health. For instance, there are data that show people with low LDL levels can have heart attacks and people with high LDL can live long lives.10

The point is that LDL levels should be regarded as one of many variables for evaluating cardiovascular risk, using an individuals metabolic status and other risk factors to adjust that risk assessment up or down.

How Do Carbs Affect Diabetes

A low-carb diet may be one of the most effective diabetes management strategies, especially for people who might be able to avoid medication.

Carbs elevate blood glucose more than any other food. For people with insulin resistance, blood glucose may remain elevated for hours after eating carbs.

For those with type 1 diabetes who do not produce enough insulin, carbs can also cause blood glucose spikes, so a low-carb diet may help people with both type 1 and type 2 diabetes.

Carbs can also affect a persons health in other ways. Carb-rich foods tend to be high in calories but low in some important nutrients, such as protein. Eating too many of these empty calories can lead to weight gain.

shows that people who eat carb-rich foods may also feel more hunger between meals, causing them to overeat.

A low-carb diet may also:

  • give a person more energy
  • lower average blood glucose, or HbA1c levels
  • reduce food cravings, especially for sugar
  • lower the risk of hypoglycemia
  • aid weight loss efforts

Without proper planning, a low-carb diet can make it more difficult to get specific nutrients.

People on a low-carb diet may also eat large amounts of protein, which may accelerate kidney damage if they already have kidney disease.

Other risks include:

  • low-fiber intake
  • clogged arteries

These risks may be due to eating too many processed protein sources, such as cold cuts and red meat. Limiting fruit and whole-grains can also be problematic if a person is not getting enough fiber.

Replace Your Sandwich For Lunch

Take out all the ingredients that are in the sandwich, avoid the bread and you will have a low-carb lunch.

  • Roll deli meats in a salad leaf. Add mustard, a little cheese, a pickle, or other ingredients of your choice. Add vegetables of your choice, carrots, celery, pepper slices, etc.
  • Put some chicken or shrimp in the salad and avoid the bread. Use your fork and eat vegetables at the same time.
  • A low carbohydrate pizza could be your lunch one day and your lunch the next day.

Drink, you know it now, water. Can an iced tea or a light soda every now and then ruin your diet? No.

But make a habit of drinking water during your meals .

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What Makes Up A Heart

  • Eat lots of fruits, vegetables and plant-based foods

Vegetables, pulses , fruits, nuts, seeds and wholegrains are full of nutrients and good for your cholesterol and your heart. Go for at least five portions of fruit and veg a day to stay healthy and help you eat less high-calorie foods. Fresh, frozen, canned and dried all count.

  • Eat a variety of healthy sources of protein such as peas, beans, lentils, fish, nuts, chicken and lean red meat.

These foods are high in protein and nutrients but low in saturated fat. If you eat red meat, make sure it’s lean and watch the quantity. Eat less meat and more plant foods by swapping some meat-based meals for vegetarian options.

  • Eat some low-fat dairy products or fortified dairy alternatives

Dairy foods contain calcium which is essential for good health. Choose low fat options to avoid the saturated fat. When choosing dairy alternatives, go for unsweetened, calcium-fortified varieties.

  • Swap saturated fats for heart-healthy fats

Choose vegetable-based spreads and oils instead of butter, lard, ghee, coconut and palm oil to cut down on saturated fat.

  • Include starchy foods which are high in fibre

Choose wholegrain options such as wholemeal bread and chapatti, brown rice, wholemeal pasta or wholegrain breakfast cereals. They contain lots of nutrients, as well as fibre which helps with digestion and keeps you feeling full so you dont snack. Choose these instead of white rice, white bread and white pasta.

  • Cut down on sugary foods and drinks

High Cholesterol Levels On A Low Carb Diet

Low Carb Low Sugar Cookbook Quick &  Easy Diet Recipes: Healthy Eating ...

Many people are concerned about getting high cholesterol levels on a low carb diet. After all, weve all become accustomed to hearing that we should cut down on eating fat to lower cholesterol, not the opposite.

So of course, since the low carb diet increases fat intake, it naturally raises concerns.

In recent years, the idea of cholesterol being bad has quickly dissolved as new research has evolved. Because quite frankly, cholesterol is essential, its in all our cell membranes, and wed actually die without it!

The most common result of following a low carb diet is a reduction in cholesterol levels. But for the odd person, there may be some concerns that lead to high cholesterol levels, which is what were here to learn more about.

Read Also: What Is An Egg Diet

Remove Bulletproof Coffee From Your Diet

Bulletproof coffee is very trendy in the low-carb and paleo communities.

It involves adding 1-2 tablespoons of MCT oil and 2 tablespoons of butter into your morning cup of coffee.

I havent tried it myself, but many people claim that it tastes delicious, gives them energy and kills their appetite.

Well Ive written a lot about coffee, saturated fat, butter and coconut oil. I love all of them and think they are very healthy.

However, even though normal amounts of something are good for you, it doesnt mean that massive amounts are better.

All the studies showing that saturated fat is harmless used normal amounts that is, amounts that the average person consumes.

There is no way to know what happens if you start adding massive amounts of saturated fat to your diet, especially if youre eating it instead of other more nutritious foods. This certainly isnt something that humans evolved doing.

Ive also heard reports from low-carb friendly docs (Drs Spencer Nadolsky and Karl Nadolsky. They had low-carb patients with massively increased cholesterol whose levels normalized when they stopped drinking bulletproof coffee.

If you drink bulletproof coffee and have cholesterol problems, then the first thing you should do is try removing this from your diet.

Bottom Line:

Try removing bulletproof coffee from your diet. This alone may be sufficient to solve your problem.

Food Fix: Foods That Are Good For Diabetes

Jillian Kubala is a Registered Dietitian based in Westhampton, NY. Jillian holds a masters degree in nutrition from Stony Brook University School of Medicine as well as an undergraduate degree in nutrition science. Aside from writing for Healthline Nutrition, she runs a private practice based on the east end of Long Island, NY, where she helps her clients achieve optimal wellness through nutritional and lifestyle changes. Jillian practices what she preaches, spending her free time tending to her small farm that includes vegetable and flower gardens and a flock of chickens. Reach out to her through her website or on .

Read Also: Best Diet To Reverse Metabolic Syndrome

Important Points About This Meal Plan

  • This meal plan has taken nutritional information from our recipes and the sixth edition of Carbs and Cals, unless otherwise stated.
  • A mix of whole milk and semi-skimmed milk has been used, but please use whichever you prefer. Any dairy alternative should be unsweetened and fortified with calcium.
  • These meal plans meet your recommended amount of fibre across the week.
  • This meal plan outlines daily food intake for one person, but it’s still important to remember to drink regular fluids. This includes plain water, plain milk, and tea or coffee without added sugar.
  • Disclaimer: every effort has been taken to make these meal plans as accurate as possible, but there will be some variation in nutritional values. Speak to a dietitian or your diabetes healthcare team if you have questions about your individual dietary needs.

    Baked Salmon With Creamy Avocado Sauce

    What Does a Low Carb Diet Do to Your Cholesterol?

    Nutrition: 257 calories, 16.8 g fat , 54 mg sodium, 5.3 g carbs, 3.5 g fiber, < 1 g sugar, 23.1 g protein

    Wild salmon is the Beyonce of proteins. Packed with metabolism-boosting omega-3s and protein, a nutrient that increases post-meal calorie burn by as much as 35 percent, it’s forever stealing the spotlight.

    Get the recipe fromCreme de la Crumb.

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    Rule #: Don’t Eat Your Carbs All At Once

    Distribute your carb intake across your day. If you just save up all of your delicious carbs and eat them in one big meal, it probably wont serve you well. Most people find they overeat that way, maybe because they are making decisions about dinner when their body is frantically messaging that its in need of carbs right now. Skipping meals or eating wildly different amounts of carbs at different times of day means your body is always playing catch-up with your blood glucose, and the result is that your levels will be more variable, with some spikes and drops, instead of the gentler up and down flow that were aiming for.

    Know Your Carbohydrate Threshold

    One more option to consider, which may be the most effective, is increasing the amount of carbohydrates you eat. Sometimes it pays to ask, do you need to be in ketosis? Or would a low-carb diet of 50 or even 100 grams of carbs suffice for your health goals?

    If you have controlled your diabetes and want to make sure it remains controlled, or if you are treating another medical condition with ketosis, then you might need to remain in ketosis make sure you consult with your healthcare provider before making any dietary changes.

    If, however, you tried a ketogenic diet primarily to reduce your cravings and lose a little weight, you may find you can safely increase your carb intake without undoing most of the benefits you experienced.14

    One group of authors published a study including five case reports of patients who saw a dramatic rise in their LDL levels while eating a strict low-carb diet.15 By increasing their daily carb intake to 50-100 grams per day, these individuals reduced their LDL from between 100 mg/dL to 480 mg/dL . While these are extreme examples, they highlight the ability of moderate carbohydrate intake to reduce LDL in low-carb hyper-responders.

    See our detailed guide on carbohydrate intake for more information.

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    Focus On Healthy Carbs

    Eating 150 grams of carbohydrates or less a day is considered a low-carb diet. However, many popular plans restrict carbs to as few as 20 grams a day. If your LDL cholesterol level concerns you, you might want to adjust your diet to focus largely on healthy vegetarian foods, according to Harvard Health Publishing.

    That doesn’t mean you should eat more pasta and white bread. Those extra carbs should come from low-carb, cholesterol-lowering foods, including vegetables, low-carb fruits and plant proteins such as beans, lentils and peas. A number of healthy veggies have 10 grams or less per serving, including spinach, broccoli, kale, peppers, tomatoes, asparagus and cauliflower. Pumpkin, technically a fruit, is also very low in carbs with 6 grams in a 1/2-cup serving.

    Using net carbs total carbs minus fiber some fruits that might fit your plan include raspberries with about 14 grams per cup and strawberries with about 11 grams per cup. Legumes are little higher in carbs a 1/2-cup serving of cooked lentils, kidney beans or garbanzo beans has about 20 grams of carbs.

    Read more:High-Protein, Low-Carb Foods

    Before You Begin This Meal Plan

    Low carb diets are all the rage. What if thatâs wrong?

    Before starting any healthy eating programme, please read how to choose your meal plan to make sure you follow the plan that’s right for you.

    Please speak to your diabetes health care team before making significant changes to your diet.

    This is especially important if you treat your condition with insulin and diabetes medications that increase the risk of hypos . Reducing your carbohydrate intake and changes to your body weight may mean your insulin and diabetes medication needs to be adjusted.

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    My Advice For Dieters

    When I see a patient who is interested in dieting, my first question is: What are you trying to accomplish? Some are just trying to lose weight, while others want to improve their cholesterol levels or lower their risk for heart disease.

    Ideally, the answer will be all of those things, but sometimes its better to focus on one at a time. The plan we recommend depends on the desired outcome.

    If you want to reduce your risk of heart attack or stroke, neither the low-carb nor low-fat diet has been proven to do that. The Mediterranean Diet, however, has been shown to lower heart attack and stroke risk by 30 percent. In some ways, this diet is a mixture of the low-fat and low-carb diets. It includes more fruits, vegetables, and whole grains. Other prominent components include olive oil and nuts, especially walnuts and almonds.

    Overall whether its low-carb, low-fat, or Mediterranean my best advice is to be prudent with your food choices. Its almost always a good idea to eat more fruits and vegetables, too.

    Grilled Harissa Shrimp Skewers

    Nutrition: 284 calories, 21.8 g fat , 526 mg sodium, 1.8 g carbs, 0 g fiber, 0 g sugar, 21 g protein

    Each gram of shrimp packs a whopping 25 percent protein and on serving dishes up 80 percent of your DV of vitamin B12, which assists in protein and fat metabolism. Not to mention shrimp is also an excellent source of the antioxidant mineral, selenium. We doubt we need to do much more convincing to get you to skew this noteworthy seafood this weekend.Get the recipe fromA Beautiful Plate.

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    Eating To Control Your Weight And Your Blood Sugar

    The Mediterranean-style low carb diet approach, which we recommend in The Blood Sugar Diet, is a low sugar diet, low in starchy, easily digestible carbs, but packed full of disease-fighting vitamins and flavonoids. It is rich in olive oil, fish, nuts, fruit and vegetables, but also contains lots of lovely things that down the years we have been told not to eat, such as full fat yoghurt and eggs.

    Although it is derived from the eating habits of people living in Mediterranean countries, you can apply the principles of Med-style low carb diet eating to a wide range of different cuisines, from Chinese or Indian through to Mexican or Scandanavian.

    There is extensive evidence for the benefit of the Mediterranean style low carb diet, including cutting your risk of heart disease and diabetes. It has even been found to reduce risk the risk of breast cancer, compared with those on a low-fat diet. Consuming extra virgin olive oil seems to be particularly beneficial when it comes to cancer, perhaps because it contains compounds such as polyphenols which are known to be anti-inflammatory.

    This is potentially a life changing book for people with raised blood sugar levels as well as those with type 2 diabetes

    Dr Tim Spector, Professor of Genetics, Kings College, London

    Heart Risk Factors Improved

    How Do Low Carb Diets Affect Cholesterol?

    During the first six months of the study, the low-fat dieters had greater reductions in LDL, or “bad,” cholesterol, but the differences did not persist over time.

    The study is not the first to suggest that low-carb weight loss programs like the Atkins diet are safe and may be slightly better than low-fat diets for reducing risk factors for heart disease.

    But it is one of the longest to show this, says lead researcher Gary D. Foster, PhD, of Temple Universityâs Center for Obesity Research and Education.

    Roughly three-fifths of the low-carb dieters and two-thirds of the low-fat dieters stayed on the respective diets for two years.

    The study appears in the September issue of the journal Annals of Internal Medicine.

    âFor many years there have been concerns that the low-carbohydrate approach to weight loss was bad for the heart,â he says. âThis study would suggest those concerns are largely unfounded.â

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    If You Have High Cholesterol Should You Avoid Keto

    Having high cholesterol doesnt automatically disqualify you from keto. Were seeing really good cardiovascular results from a keto diet, says Susan Ryskamp, RDN, clinical dietitian at Michigan Medicines Frankel Cardiovascular Center in Ann Arbor.

    Doctors will want to look at the overall picture with the goal of improving biomarkers like triglycerides, A1C, blood pressure, and body mass index . On keto, if patients lose weight, get their BMI closer to, if not under 30 , and these biomarkers improve, we feel theyre at less of a cardiovascular risk, says Ryskamp.

    If a patient has severely elevated triglyceride levels upwards of 1,000 mg/dL then Ryskamp would likely suggest another diet first. But a triglyceride level of 300 may still be a go, with close monitoring and frequent lipid checks. Most of the patients I see can safely go on keto, she says.

    The fact is, says Ryskamp, people start down the road to heart disease in different ways , and cardiovascular patients respond uniquely to treatment. Not everyone will want to go on keto, but it may be recommended for some, she says. As a Clinical and Scientific Debates on Atherosclerosis points out, keto is not the only option. Other diets are as effective, more sustainable and safer, the authors write. The AHA still recommends a plant-based diet high in fruits, vegetables, legumes, whole grains, and lean vegetable or animal protein.

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