Introduction.
Diet is the most important factor in the treatment of diabetes.
However, if you feel that you have to "cut out sugar completely" or that you cannot eat your favorite foods, you will not last long.
This is where locavore (gentle restriction of carbohydrates) is gaining attention.
Locavore is not an extreme restriction of carbohydrates, but rather a concept of limiting carbohydrates to about 20 to 40 grams per meal to moderate the rise in blood sugar.
It is characterized by "eating well" rather than "eating to endure."
This article details the basics of a locavore diet in diabetes and tips on how to put it into practice.
1. why does carbohydrate raise blood sugar?
Carbohydrates (part of carbohydrates) consumed at meals are digested and absorbed, raising blood glucose levels.
In diabetes, insulin secretion and action are weakened, so too much carbohydrate causes a spike in blood glucose levels.
When blood sugar spikes:
- Insulin secretion cannot keep up.
- Damage accumulates in blood vessels.
- Blood sugar is less likely to drop during fasting
Controlling carbohydrates to an appropriate level is the first step in blood glucose management.
2. basic rules of locavore diet
The Japan Locavore Association recommends the following carbohydrate intake
- 20-40 g of carbohydrates per meal
- About 70-130g total per day
- A small serving of rice (100g) = approx. 36g of carbohydrate
Since it is not a complete sugar cutoff, small amounts of rice and bread are also allowed.
The greatest advantage is that it is easy to continue without strain.
3. foods to be "refrained" from due to diabetes
The following foods should be considered because they tend to raise blood glucose rapidly.
(1) Excessive intake of staple foods
- White rice, bread, udon noodles, ramen noodles, pasta, etc.
The more carbohydrates and the faster they are digested, the more rapidly blood glucose levels spike.
(2) Sweet drinks
- Soft drinks, canned coffee, fruit juices
Body sugars are absorbed quickly and are particularly dangerous.
(3) Sweets and confectionery
- Cakes, cookies, ice cream, Japanese sweets
The combination of sugar, flour, and fat leads to elevated blood sugar + increased triglycerides.
4. foods to be actively consumed
(1) Protein (main dish)
- Fish, meat, eggs, soy products
Contains no carbohydrates and keeps you feeling full. Fish EPA and DHA are also effective in protecting blood vessels.
(2) Dietary fiber (side dish)
- Vegetables, seaweed, mushrooms, legumes
Slows the absorption of carbohydrates and prevents postprandial hyperglycemia.
(3) High quality lipids
- Olive oil, almonds, walnuts, blue fish
Unsaturated fatty acids improve insulin sensitivity.
(4) Fermented foods
- Natto, yogurt, miso soup
It regulates the intestinal environment and supports blood glucose and lipid metabolism.
5. tips for implementing a locavore diet
(1) Be aware of the order in which you eat.
Eating vegetables, then protein, then staple foods in that order will moderate the rise in blood glucose.
(2) Replacing staple foods
- White rice → Millet rice/glutinous barley rice
- Pasta → low-sugar noodles (e.g., konjac noodles)
- Bread → Soy flour and bran bread
(3) Cut back on evening sugars.
Since energy expenditure is lower at night, halving the amount of staple food at dinner is effective.
(4) Utilize "locavore sweets
Sweets made with sugar alcohols (such as erythritol) can reduce blood sugar elevation.
6. doctors recommend “gentle restrictions”
Extreme carbohydrate restriction (near 0 g of carbohydrate) risks muscle mass loss, constipation, and ketosis.
Locavore is a "loosely restrictive" method that is easy to follow without compromising nutritional balance.
7. support at Ikejiri-Ohashi Sera Clinic
We manage lifestyle-related diseases such as diabetes, MASLD (fatty liver), dyslipidemia, and hypertension across the board.
- Comprehensive check of blood sugar, HbA1c, lipids, and liver function
- Nutritional guidance suggests "replace, not ban"
- Combination of medical diet and exercise therapy for both blood sugar control and weight management
summary
- Locavore is a "reduce carbohydrates but maintain balance" diet.
- Choose staple foods and sweeteners well, and eat a good amount of vegetables and protein.
- It is important that carbohydrate restriction be gradual and sustainable.
- Ikejiri-Ohashi Sera Clinic offers comprehensive diet and exercise support, including locavore.
References
- The Japan Diabetes Society. Diabetes Care Guide 2024-2025.
- Japan Locavore Association. Definition and Criteria of "locavore."
- Evert AB, et al. Nutrition therapy for adults with diabetes. Diabetes Care. 2019.
- Jenkins DJ, et al. Glycemic index and metabolic control. Am J Clin Nutr. 2018.
Diabetes Series - Related Article List
1. Know the basics of diabetes
- What is Diabetes - Why does blood sugar rise? Causes and Mechanisms Explained
Introduces the root causes of diabetes, including "insulin resistance," "heredity," and "lifestyle," which are all related to the development of diabetes, in an easy-to-understand manner. - Early Symptoms of Diabetes - Don't Miss the Early Detection Signs
Early signs that are difficult to recognize, such as thirst, polyuria, and weight loss, are carefully explained. - Diagnostic criteria for diabetes - Difference between HbA1c, blood glucose and OGTT and latest criteria
It summarizes the numerical values used for diagnosis and the key points of the recently revised diagnostic criteria. - Diabetes Testing - Comprehensive evaluation of blood, urine, and even complications
Introduction to the comprehensive examination system available at the Ikejiri-Ohashi Sera Clinic, including fundus examination, ABI, and carotid artery echocardiography.
2. Treatment and lifestyle modification
- Diabetes Treatment - Protecting Blood Sugar and Blood Vessels with Diet, Exercise, and Medication
Explains treatment strategies to "prevent complications" rather than "lower the numbers. - Diabetes Diet - Control Blood Sugar Effortlessly with Locavore
A practical diet that emphasizes how to eat, not what not to eat. - Diabetes and Exercise - Muscle is Medicine! The Science of Aerobic x Muscle Training
The benefits of exercise to directly lower blood sugar and how to create an easy to follow exercise routine. - Drug Therapy for Diabetes Mellitus - Latest Treatment Policies and Multi-Drug Approaches
The characteristics of DPP-4 inhibitors, SGLT2 inhibitors, and GLP-1 agonists are compared, and the latest treatment trends are presented.
3. To prevent complications
- Complications of diabetes - Complication measures to remember with "shimeji" and "enoki" mushrooms
The six major complications of neuropathy, retinopathy, nephropathy, gangrene, stroke, and cardiac disease are explained together. - Neuropathy due to diabetes - Mechanisms and countermeasures for numbness and pain in hands and feet
Early signs of peripheral neuropathy and ways to improve life that should be done early. - Diabetes and Renal Dysfunction - Importance of Urine Albumin Testing and Habits to Protect
Practical approaches to reduce the burden on the kidneys and prevent dialysis. - Diabetes and Eye Disease - Causes of Blurred Vision and Early Detection of Retinopathy
Explains how fundus camera examinations work and the risks of neglect.
4. Prevention and early intervention
- Prevention of Diabetes - Reduce blood sugar waves and make your body less prone to diabetes.
Introduces diet, exercise, and sleep regimens to "get in shape before it happens," rather than "fix it after it happens. - Characteristics and constitution of people prone to diabetes - Self-check that you can do now
Early intervention is recommended by sorting out the risk of developing the disease, including heredity, fatty liver, and lack of exercise.
5. Our features and support system
- Lifestyle-related disease treatment at Ikejiri-Ohashi Sera Clinic - Cross-cutting management of diabetes, MASLD, hypertension and dyslipidemia
Includes a comprehensive evaluation system including physician supervised exercise therapy, locavore diet support, fundus, ABI, and carotid artery echocardiography.