A diet to help prevent diabetes — a low-carb eating plan suited to Koreans

If diabetes runs in your family, or you are overweight or obese, you need eating habits that help prevent diabetes along with weight loss. The key is not simply eating less but cutting carbohydrates 'appropriately'.

Diabetes is closer than you think

Diabetes is a condition in which glucose in the blood cannot be used as energy, so blood sugar stays abnormally high, leading to vascular complications and reduced pancreatic function. Most cases are type 2 diabetes with rising insulin resistance, and the main causes are obesity or being overweight, family history, and irregular lifestyle habits.

According to the Korea National Health and Nutrition Examination Survey (2012–2018), 1 in 7 adults aged 30 and over (13.8%) and 3 in 10 people aged 65 and over (27.6%) have diabetes, and prevalence among younger people is also rising. Diabetes tends to come with high blood pressure, high cholesterol, and obesity, and the longer it lasts, the greater the risk of cardiovascular complications.

Does a low-carb diet work?

In a study that put type 2 diabetes patients on a low-carbohydrate, high-protein, high-fat diet for 2 weeks, total intake dropped naturally and body weight, blood sugar, HbA1c, and cholesterol levels improved.

Koreans need different standards

Koreans have a high-carbohydrate diet, getting 50–80% of daily calories from carbohydrates. Getting more than 70% of energy from carbohydrates raises the risk of obesity, type 2 diabetes, and high cholesterol, so cutting carbohydrates is advisable. However, restricting them too extremely can have long-term downsides such as higher cholesterol, so it is recommended to keep carbohydrates within 50% and fill that share with healthy ones.

Practical points

• Complex carbohydrates such as brown rice, mixed grains, and vegetables instead of white rice, flour, and sugars
• Protein first at every meal, in the order vegetables → protein → carbohydrates
• Start by cutting sweet drinks and snacks

Summary

If you have diabetes or a high risk of it, insulin resistance means weight loss is less efficient without improved eating habits. Under medical guidance, restricting carbohydrates within an appropriate range helps with diabetes prevention and weight loss. Miple Korean Medicine Clinic reviews your recent blood sugar and blood test results and body composition, and designs herbal medicine and diet together.

References 1. Korea National Health and Nutrition Examination Survey 2012-2018 / National Health Information Portal 2. Boden G, et al. Effect of a low-carbohydrate diet on appetite, blood glucose levels, and insulin resistance in obese patients with type 2 diabetes. Ann Intern Med. 2005;142(6):403-11. 3. Ha K, Song Y. Low-Carbohydrate Diets in Korea: Why Does It Matter, and What Is Next? J Obes Metab Syndr. 2021;30(3):222-232.

For how we prescribe for diabetes and prediabetes, see the diabetes diet guide.