Are low carb products worth it?

So, you have diabetes. That means it’s likely you’ve been told to reduce the amount of carbohydrates you eat. It may have even been suggested to cut them out altogether. Although carbohydrates (carbs) have a direct effect on glucose levels, that doesn’t necessarily mean a product labelled “low carb” is the best option.

Let’s quickly set the scene, why do carbohydrates matter in diabetes?

When you eat carbs, they’re broken down into glucose, which then enters your bloodstream and raises blood glucose levels. For people with type 2 diabetes, the body’s process of moving glucose out of the bloodstream into cells for energy isn’t working as well as it should. This requires support from lifestyle changes, medication, and sometimes insulin.

Because of this, reducing carbohydrate intake can help some people:

Lower the rise in glucose levels after meals
Reduce medication requirements including insulin
Keep glucose levels in target
Reduce body weight

This is why low carb eating patterns attract attention in diabetes care.

Low carb diets vs. Low carb products

A low carb diet built around whole foods is nutritionally very different from one that contains a lot of processed “low carb” alternatives.

Many whole foods are naturally low in carbohydrate including:

Meat, fish, chicken
Eggs
Nuts and seeds
Non-starchy vegetables e.g. leafy greens, broccoli, cauliflower, cucumber, capsicum and zucchini
Avocado
Extra virgin olive oil

Low carb products are packaged products that are marketed as “low carb”, and often include breads, wraps, snack foods and desserts. Not all are healthier options, and some will be better options than others.

Low carb products often substitute sugar or starch (types of carbohydrates) with:

Sugar alcohols (like maltitol, sorbitol, or erythritol)
Sugar substitutes like artificial or plant-based sweeteners
Refined fibre or modified starches

Making these products ultra-processed and usually low in nutrients.

Potential benefits of low carb products

For some people with diabetes, low carb products can be helpful with:

Glucose control: Some products cause smaller glucose spikes than the traditional version e.g. low carb white potatoes compared to regular white potatoes.
Flexibility and enjoyment: They can make it easier to enjoy familiar foods without feeling deprived when following a low carb diet e.g. switching to a low carb bread or wrap for lunch.
Transition support: They may help people gradually reduce carbohydrate intake by making an initial product switch, rather than cutting out the food altogether.

What to consider before choosing low carb products

Over-processing

Many low carb products are highly processed and low in nutrients, offering little fibre, vitamins, or minerals compared to whole foods.

Gastrointestinal issues

Sugar alcohols e.g. erythritol, sorbitol and maltitol and refined fibres can cause bloating, gas, or diarrhoea, especially when eaten in large amounts and for people with sensitive tummies.

Sweet cravings

Artificial sweeteners like aspartame taste much sweeter than regular table sugar. This can increase a person’s preference for sweet foods because their taste buds get used to the ultra-sweet flavour of these sweeteners.

Glucose effects

Some sugar alcohols - especially maltitol - can raise glucose levels. The response can differ quite a lot from person to person. To see how it affects you, try glucose monitoring using finger pricks or a continuous glucose monitor.

Practical ways to think about low carb products

Instead of asking, “Is this low carb product good or bad?” try asking:

Does it help me maintain stable glucose levels?
Does it offer any nutrients for good health?
Do I enjoy it without negative side effects?
Am I using it occasionally or relying on it heavily?

For many people with diabetes, low carb products work best as tools rather than staples.

In summary, some low carb products can be appropriate for people with diabetes, but they’re not automatically the healthier option. They are also not needed for optimal glucose control. Whole foods, consistency, and personalisation are the keys to diabetes management.