Low-Carb Diets vs. Low-Sugar Diets: Which Regulates Blood Glucose Better?

• Low-carb diets reduce total carbohydrate intake, which can lead to more stable blood sugar levels.

• Low-sugar diets focus on cutting added sugars and can help reduce blood sugar spikes while still allowing healthy carbohydrate-rich foods.

• Low-carb diets may be more effective for significant glucose reduction, but the best approach is one that is balanced and sustainable long term.

Low-carb and low-sugar diets have some similarities, but also important differences. While low-carb diets are almost always low in sugar, low-sugar diets don’t necessarily limit total carbohydrates. Both approaches can help reduce blood glucose levels, but research suggests low-carb diets may be more effective.

What Is a Low-Carb Diet?

Low-carb diets are defined as those that limit carbs to fewer than 130 grams per day, or less than 26% of total calories. For comparison, a typical diet provides 45-65% of calories from carbs. Because they limit or cut out high-carb foods, like sweets, low-carb diets are naturally low in sugar.

There are several types of low-carb diets, including very-low-carb diets that provide fewer than 50 grams of carbs per day, or less than 10% of calories. An example of a very-low-carb diet is the keto diet.

Low-carb diets are popular for weight loss and blood sugar management because reducing carbohydrates usually leads to higher intake of protein and fat, which have minimal impact on blood glucose and can help improve overall blood sugar control and reduce appetite.

What Is a Low-Sugar Diet?

There’s no single definition of a low-sugar diet, as it refers to any eating pattern that focuses on reducing sugar intake. Low-carb diets limit all carbohydrates, while low-sugar diets only target sugars, specifically added sugars.

Unlike the naturally occurring sugars found in foods like fruit and milk, added sugars are added during processing or preparation to enhance sweetness or flavor.

Rather than restricting all carbs, people following a low-sugar diet generally limit or cut out foods and drinks high in added sugar, like soda, candy, and sweetened baked goods.

The American Heart Association recommends limiting added sugars to less than 10% of daily calories, because excessive intake is linked to weight gain, type 2 diabetes, and heart disease. However, people following low-sugar diets often restrict added sugars even further.

How Low-Carb Diets Affect Blood Glucose

Of the three macronutrients, carbohydrates have the greatest impact on blood sugar levels because they are broken down into glucose, causing blood sugar to rise. Reducing carbohydrate intake often leads to more stable blood sugar levels and smaller post-meal glucose increases.

Research shows that low-carb diets can promote healthy blood sugar regulation by reducing fasting and post-meal blood sugar levels, improving long-term blood sugar control, and reducing insulin resistance.

Low-carb diets have also been shown to help reduce the need for diabetes medications.

Even though low-carb diets can be very effective for improving blood sugar control, some types of low-carb diets, such as the keto-diet, are extremely restrictive and notoriously hard to follow long-term.

Additionally, restricting healthy, carbohydrate-rich foods, such as fruits and vegetables, may reduce your intake of important nutrients, including fiber, vitamins, and minerals. This is why more moderate low-carb diets are often recommended by healthcare providers over very-low-carb diets.

How Low-Sugar Diets Affect Blood Glucose

Like low-carb diets, low-sugar diets can improve blood sugar regulation. Foods and drinks high in added sugar, such as soda, candy, and sugary cereals, can cause rapid increases in blood glucose, which can affect short- and long-term blood sugar control.

Studies show that cutting back on added sugar from foods and from sugar-sweetened drinks can lower the risk of developing type 2 diabetes and improve blood sugar levels.

Because low-sugar diets allow healthy carb sources, such as whole grains, beans, and fruit, they can be high in fiber, which is a nutrient that helps slow glucose absorption, improving blood sugar levels and lowering diabetes risk.

For many people, a low-sugar diet may be easier to maintain than a strict low-carb diet because it doesn’t restrict total carbohydrate intake.

Head-to-Head Comparison

Both of these eating patterns can be helpful for many people. Low-carb diets are a bit more restrictive and may be helpful for those who need more dietary control, such as those with type 2 diabetes and other metabolic concerns.

Low-sugar diets are generally easier to follow and can support overall health by reducing added sugar intake, benefiting most people, including those who want to improve blood sugar control and lose weight.

Is There a Diet That’s Clearly Better?

When it comes to glucose control, no single diet works best for everyone. However, low-carb diets generally have more evidence supporting their effectiveness in improving blood sugar.

Because they cut total carbs, low-carb diets may be a better option for those who need a more substantial reduction in blood sugar, such as those with poorly controlled diabetes.

That said, a low-sugar diet can also be helpful and may be a better option for those who want to cut down on foods and drinks that may spike blood sugar, while still allowing a range of healthy carbs.

The most effective approach to blood sugar management is one that provides balanced nutrition while being sustainable and enjoyable over the long term.

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