Do You Really Need to Cut Carbs to Lower Blood Sugar?

Keto diets often get credit for improving blood sugar control, but new research suggests that cutting carbs alone isn’t the magic fix. If your goal is to lower blood sugar, you don’t need to eliminate carbs—you need to lose weight.

What the Research Says

Scientists studied obese individuals with type 2 diabetes, placing them on a ketogenic diet while ensuring they maintained their weight (no caloric deficit). Over several weeks, they tracked key blood sugar markers, including:

• Fasting glucose

• HbA1c (long-term blood sugar control)

• Insulin sensitivity

The surprising result? Despite cutting carbs, participants saw no meaningful improvements in these markers as long as their weight stayed the same.

What This Means for You

This study doesn’t suggest keto is bad, but it does highlight an important truth: weight loss—not just carb restriction—is what drives improvements in blood sugar and insulin sensitivity.

If you’re looking to lower your risk of diabetes or improve blood sugar control, the focus shouldn’t be on eliminating a specific macronutrient. Instead:

• Find a sustainable way to eat fewer calories

• Prioritize exercise to support insulin sensitivity

• Focus on whole, nutrient-dense foods

Bottom line? You don’t need to fear carbs—just focus on what helps you maintain a healthy weight and lifestyle.