Why might I follow a low-carb diet?

Low-carb diets may be used for a variety of reasons, such as for weight loss. People who have diabetes may use a low-carb diet to help manage their blood sugar levels.

What should I do before I start the diet?

Talk to your doctor before you try any diet. This is even more important if you have health problems like kidney disease, heart disease, or diabetes. Your doctor may suggest that you meet with a registered dietitian. A dietitian can help you make an eating plan that works for you.

How can I make sure I’m healthy while following a low-carb diet?

When you’re following a low-carb diet, you may be eating a smaller variety of foods. This could cause you to miss out on important nutrients (have nutrient deficiencies). Here are some tips to stay healthy when you’re following a low-carb diet:

• Make sure you’re getting thiamine (such as from meat, fish, eggs), folic acid (such as from leafy green vegetables), vitamin C (such as from citrus fruits, bell peppers), and magnesium (such as from nuts, seeds, leafy green vegetables).
• Eat foods with fibre (such as legumes, vegetables, fruits, and whole grains) to lower your risk of heart disease, certain cancers, and digestive problems.
• If you take medicines to manage your blood sugar, talk to your doctor. Ask if you need to change your medicines so you’re not at risk of having low blood sugar (hypoglycemia).

What foods do I eat on a low-carb diet?

On a low-carb diet, you choose foods that are high in protein and fat. Examples of these are:

• Meat, poultry, and fish.
• Eggs.
• Nuts, such as walnuts, pecans, almonds, and peanuts.
• Peanut butter and other nut butters.
• Tofu.
• Avocado.
• Olives.
• Non-starchy vegetables like broccoli, cauliflower, green beans, mushrooms, peppers, lettuce, and spinach.
• Unsweetened plant-based beverages like almond and coconut.
• Cheese, cottage cheese, and cream cheese.