WARNING!

If you know that you have a serious health problem — and I include diabetes in this category — then be cautious:

halve your current carb intake for a couple of weeks, then reduce to 100 grams, then reduce again to the recommended 30-50 grams. You will do yourself no harm by eating only 30 grams of carbs a day — or even less — for the rest of your life, but do take it easy during the changeover period. You will reap the benefits later.

If you are a type-1 diabetic injecting insulin, or a type-2 taking a drug that increases your pancreas's insulin production , then you MUST reduce the dose as you reduce your carb intake to compensate for the lower levels of glucose in your blood or you risk a hypo.

The way to do this is to lower both carbs and insulin (or drug) simultaneously in small amounts over a few weeks.

Remember, if you only make small changes, you can only make small mistakes