Newbie Low Carber Questions/Concerns

Hi all. I was diagnosed with T2 diabetes 4 weeks ago now. Started a low carb diet shortly after. Primary goal is to manage blood glucose, which it has achieved in 4 weeks. Secondary goal is weight loss - lost 3 stone (19kg) since my peak weight, 1 stone 10lb (11kg) of which has been in the last 4 weeks on low carb since diagnosis. Final optional goal is to stay off additional meds and reduce existing ones if possible.

Having done some researching and learning over the past few weeks, I have some questions that I don't seem to be able to find credible sources for answers, so I thought I'd ask the lovely people here and hopefully save myself some stress.

So, without further ado:

1) Do you worry about salt intake on low carb? I know you need extra on some macro ratios, but the internet doesn't seem to offer many definitive answers when searching elsewhere. Mine averages about 4-5 grams a day.

2) I'm on the lower end of carb intake per day, 20-30 grams. Anyone else have problems getting enough fibre? Do you allow more carbs to get fibre, or use a supplement? If more carbs, how many per day for you? If supplement, which one works for you best?

3) Do you take any additional supplements on low carb? Seems a difficult area to navigate for diabetics and metabolic syndrome people like me. Potassium (potential issues for me as I'm on a thiazide diuretic for BP)? Magnesium? Any others?

4) Do you worry about saturated fat on your low carb diet? I'm averaging about 20 grams a day, which feels high given my diabetes and high blood pressure (controlled with meds and reducing on low carb so far), but I've seen some horror stories about LDL cholesterol going sky high for some low carbers. What's your experience, do you watch sat fat intake, and how have your LDL cholesterol levels faired over time?

(PS. I'm aware there are two very vocal positions to this debate on low carb and cholesterol - the "traditional" view of LDL being bad full stop, and the "newer thinking" LDL doesn't matter. Both sides seem very passionate, however both seem to rely on wonky science at various points to support their viewpoints. In the middle of those two sides are regular folk, like me and possibly you, just trying to find our way. Therefore, I'm more interested in people's real life experience in terms of LDL cholesterol on low carb, and what, if anything, you did to mitigate/lower LDL issues while on low carb, rather than a debate on which side is correct. Sorry, don't mean to offend, but I've read a million opinions from evangelists on both sides over the past 4 weeks and neither has swayed me.)

Thanks Kenny, appreciate you taking the time to reply.

Outlier said:

1. I take more salt than before when I was suckered into the "salt is bad" information that is thrust at us from almost everywhere. I couldn't tell the amount - it's still not as much as my husband (lean, non-diabetic) uses. I use Himalayan salt as it allegedly doesn't have the additives normal table salt has (but really because it's pretty!). Strangely, once I increased salt, I am no longer interested in crisps and it was no hardship to give them up, so it may have been the salt I'd been craving all along.

2. I eat a lot of leafy green veg, and if experiencing a problem, my go-to is vitamin C powder in a glass of water. If you try this, start with the tip of a teaspoon, as boy! Does it work!

3. I take quite a lot of supplements (list on request) but they are nothing to do with diabetes. I have other issues.

4. I eat natural fats that come with the protein I eat, plus butter and olive oil. My cholesterol is fine according to the most modern research, especially for a woman because we apparently benefit from higher cholesterol than the NHS benchmark, which hasn't yet caught up. However each year we have the statin conversation and I assure them nicely that I'm not taking it. This is NOT a recommendation to anyone to do similarly - it's my decision - just to say what I'm doing and how I reached that.

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Thanks for that. Appreciate the vitamin C tip, not got any issues as such, but did do in the first couple of weeks like a lot of people, plus it seems to be an occasional problem intermittently for some.

With cholesterol, without even seeing blood test results the nurse mentioned a statin when I very first saw her. I told them I'd hold off on a decision until at least 2 cholesterol tests had been done. My LDL and total cholesterol are currently higher end of normal range. Main issue is low HDL (0.73) and high trigs (2.5 on last test, but that was down from 5.3 on first result 3 weeks earlier). Both my parents take statins (precautionary recommendation for both). My dad is fine on his, but my mum has issues with muscle and joint pain. Not overly enthusiastic about them, so just looking to keep results in acceptable ranges to avoid the conversation if possible.

Woody83 said:

1) No, I actively take salts when I'm low carb as I feel terrible otherwise and my resting heart rate drops really low (45ish), so personally I find I feel better and can function better with Keto salts. These are just potassium, magnesium and sodium as far as I can tell. I also heavily salt my evening meal if it goes together, especially eggs taste amazing with Himalayan salt.

2) I could never do the very low carb for long, but if you are experiencing constipation due to low fibre, I can highly recommend Magnesium Citrate. It's the best thing I have found for constipation, which I suffer with a lot generally. Plus plenty of fluids.

3) As above, I take plenty of magnesium, and a few salt/keto salt capsules every day. As you have said, it varies with different people. Vitamin D, Vitamin K2.. but I'm a bit hit and miss with those but I heard they work well together.

4) No I don't worry about it.. I have low blood pressure though, but from things I've read over the years it might not be a bad thing as such, but maybe something to keep an eye on. If you are 20-30g of carbs a day then fat will need to be higher to compensate I suppose. Can you have some tests done and then compare in a few months? I think a lot of people get higher cholesterol with a low carb diet, but I'm on the fence about how bad that actually is, some say it's not a bad thing at all. I'd rather eat fat and protein that carbohydrates to be honest, after seeing the effects of carbs on my body over the last year.

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Thank you Woody, given me a few things to look into there.

I have high blood pressure, controlled with medication at normal levels prior to diabetes diagnosis. 120-130 over 80-90. Since starting low carb, exercising a lot more and losing weight, these numbers are consistently reducing bit by bit, now consistently 110-120 over 70-80. Resting heart rate has also come down from 90-100 to 70-80. I've got a review of BP meds in early September, so we'll see how that goes.

Like you, I'm on the fence with the cholesterol debate. My main desire is to not cause any further health issues through something I'm doing and to keep as much as possible within acceptable ranges while lifestyle and diet changes are allowed to do their thing.

TriciaWs said:

I have a breakfast made mainly of milled flaxseed with some chia seeds, then add random extra seeds and nuts plus salt and cinnamon. Made with hot water then I add some coconut milk.
That along with green veg/cauliflower is enough fibre for me.
I have been told to up my salt intake by a consultant (not diabetic) since going low carb, but not how much just more ...

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I've been working on making my own low carb granola. It's been missing something and cinnamon might be just that something!

I get about 20 grams of fibre on average per day currently and it's fair to say that's a significant increase on my pre-diabetes diet. However, with all the benefits fibre brings for blood sugar control and bowel health, I'm looking to get another 10 grams a day on top if possible. Very interesting seeing people's approaches.

MrsA2 said:

"Breakfast" seems to be a worry to a fair few, because we've had years of conditioning from food marketeers that's its
A) necessary
B) carbohydrate based

Think of it as Break Fast, ie the first meal of the day so it can be
A) when your body needs it (mine is often also called lunch)
B) what your body needs, so probably protein and fat so anything that fits : eggs, cheese omelette, chicken leftover from night before, steak!

Which is my long winded way of saying I went the low carb granola route but found it expensive and an unnecessary faff, though it is nice occasionally

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Agree completely. My low carb diet has taken some rather on-the-fly turns over the past 4 weeks. Started at 50g carbs as my limit, found I was only eating 20-30g though, so just adapted to that. Tried 16:8 intermittent fasting, which I do from dinner through to lunch the next day, enjoyed it, and I've just naturally gravitated to 2 meals a day for 5-6 days a week now. Only reason I've still had 3 meals a day on a couple of days since recently starting IF is due to very active days with my kids, where a larger breakfast, small lunch just to satisfy hunger, and a dinner has made the active days smoother for me. They're the only days I feel hungry anymore.

As for granola, it's more a texture thing I'm seeking. Might just be me, but low carb lacks a certain amount of that "crunch" sensation a lot of the time. Granola, with with almond milk or sprinkled on yogurt, could give me what I'm looking for maybe.

MrsA2 said:

Totally agree re crunch
I make my own lc crackers out of seeds, and some bought crackers can be OK. DR Kargs Protein are about 6g carbs each, and 1 is quite filling.

Here's a link to one crackers recipe that's 8g carbs for the whole lot

https://www.ketofitnessclub.com/blogs/savoury-bites/cheesy-seed-crackers.

M&s used to do Super Seedycrackers that were 1g for the entire box but they haven't done them for a while. I keep asking for them to come back

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You're an absolute angel, Mrs A! I'll definitely give them a go.