The words ‘low-carb diet’ brings to mind visions of intense exercise and bread bands – but is that the reality? Recently, low-carb diets have gained popularity amongst those with Type 2 Diabetes - a condition affecting 1.8 million Australians - due to their potential for prevention and management of the disease. But what does the science say?
Low carb diets: the good and the bad
ARTICLE
01 January 2025
3 min read
3 min read
Carbs, Type 2 diabetes, and the body
You’ve probably heard of athletes ‘carb loading’ before a big game, and for good reason: carbohydrates are the body’s primary source of energy. When we consume carbs, our blood sugar rises and insulin is released: a hormone that helps transport glucose into cells around the body where it’s used for energy1. Any glucose that isn’t immediately needed can be stored as fat and lead to weight gain. For those at risk of, or diagnosed with Type 2 Diabetes, managing their weight and blood glucose levels is paramount to supporting their overall health and experience of the condition.
Not all carbs are created equal
When it comes to carbs, quality counts. Opting for high-fibre carbohydrates with a lower glycaemic index, like wholegrain bread and legumes, leads to a slower, more gradual release in blood sugar and less insulin spikes, which can be dangerous for diabetics. What’s more, wholegrain, fibre-rich diets have been linked to a reduced risk of Type 2 Diabetes, cardiovascular disease, and even some cancers, due to the beneficial bacteria they provide to our gut and overall digestive system2.
Low vs no
There’s a common misconception that low-carb diets cut out carbs entirely. Not only is this dangerous, it can lead to nutrient deficiencies, fatigue and digestive issues down the track. The best low carb diet is a balanced one, full of nutrients, fibre-rich vegetables, fruits, and wholegrains.
Pros of a low carb diet
Blood sugar management. Consuming a range of complex wholegrain carbohydrates can help stabilise blood sugar levels, reduce the frequency of insulin spikes, and improve insulin sensitivity.3
Weight management. When done responsibly and sustainably, low carb diets can contribute to a lower calorie intake and weight loss, which helps lower the risk of developing Type 2 Diabetes4.
Better health. Low-carb diets have shown to reduce other health indicators such as blood pressure and cholesterol5.
Downsides of a low-carb diet
- Low in fibre. Fibre is an essential to our digestive health, without it we can experience constipation, poor gut health, and even increase our risk of colorectal cancer.
- Unsustainable. Whether it’s dinner with friends or a quick meal, restrictive diets are hard to maintain. Health professionals agree: the best diet is one that’s sustainable, enjoyable and nutritionally balanced.
- Unbalanced. Incorporating a balanced intake of carbs into your diet can help prevent chronic disease. In fact, the Australian Dietary Guidelines recommend 45–65% of our total daily energy intake6 should come from high-quality, fibre-rich carbohydrates.
The verdict
There’s no such thing as a one-size-fits-all approach to eating. Whether you’re looking to manage the symptoms of Type 2 Diabetes or reduce your chances of developing the disease, a low-carb diet can help, if approached with healthy balanced mindset, not a restrictive one. So do your research, talk to your doctor and most importantly: enjoy your food.
Footnotes
1Diabetes Australia. (2023). Understanding Carbohydrate Management in Diabetes.
2National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK). (2022). Insulin and Blood Glucose.
3Harvard T.H. Chan School of Public Health. (2023). The Role of Carbohydrates in a Balanced Diet. Harvard Health Publishing.
4Australian Institute of Health and Welfare (AIHW). (2023). Obesity, Diet, and Type 2 Diabetes Risk.
5American Diabetes Association (ADA). (2023). Low-Carb Diets in Diabetes Management. Diabetes Care.
6National Health and Medical Research Council (NHMRC). (2023). Australian Dietary Guidelines and Carbohydrates.
Marika Day
Marika Day is an Accredited Practising Dietitian and Nutritionist with over 10 years' experience in a variety of clinical and non-clinical areas. Her expertise and interests include gastrointestinal nutrition, which is influenced by her personal experience with coeliac disease. Additionally, she focuses on women’s health and the complexities of disordered and emotional eating. In addition to her clinical expertise, Marika regularly works in recipe development, helping people make nutritious choices every day. Her approach to nutrition is balanced, practical and empathetic and aims to help people enjoy food and live a healthy balanced life.
Disclaimer:
Copyright © 2025 AIA Australia Limited (ABN 79 004 837 861 AFSL 230043). This is general information only, without taking into account factors like the objectives, financial situation, needs or personal circumstances of any individual and is not intended to be financial, legal, tax, medical, nutritional, health, fitness or other advice. The source information of the articles is current as of the date of publication and may be subject to change. While the information contained herein is believed to be accurate, AIA Australia expressly disclaims any and all liability for representations or warranties, expressed or implied, contained in, or for omissions from, the information.
Copyright © 2025 AIA Australia Limited (ABN 79 004 837 861 AFSL 230043). This is general information only, without taking into account factors like the objectives, financial situation, needs or personal circumstances of any individual and is not intended to be financial, legal, tax, medical, nutritional, health, fitness or other advice. The source information of the articles is current as of the date of publication and may be subject to change. While the information contained herein is believed to be accurate, AIA Australia expressly disclaims any and all liability for representations or warranties, expressed or implied, contained in, or for omissions from, the information.
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