An Introduction to Low-Carb Eating for Eye Health

Hannah Nunn
Jul 30
2 min read

What it is, why it works, and how to get started—without going to extremes

If you’ve been following me for a while, you’ll know I often recommend a low-carbohydrate diet for people with age-related macular degeneration (AMD)—especially when blood sugar or weight is an issue.

But what does “low carb” actually mean?

Does it mean cutting out everything you love?

Is it safe? And more importantly—does it work?

Let’s take a simple, no-nonsense look at how low-carb eating can support your eyes, your energy, and your long-term health.

What Does “Low-Carb” Mean?

Low-carb doesn’t mean no carbohydrate.

It means reducing the amount of refined and starchy carbs in your diet—especially the ones that spike blood sugar.

This includes:

Bread (even wholegrain)
Pasta, rice, couscous
Breakfast cereals and porridge
Potatoes and other starchy veg
Biscuits, cakes, and sweet snacks
Fruit juices, sugary drinks

Instead, meals are built around:

Non-starchy vegetables (like broccoli, spinach, cauliflower, peppers)
Good-quality protein (eggs, fish, meat)
Natural fats (olive oil, butter, oily fish, avocado, nuts)

This approach has helped thousands of people improve their metabolic health—and it can make a real difference for people with AMD, too.

Why Low-Carb Helps Protect Your Vision

When you reduce carbs, you also reduce blood sugar spikes, which can:

Trigger inflammation
Increase oxidative stress
Damage tiny blood vessels in the retina
Raise insulin levels, which can stimulate VEGF (a key factor in wet AMD)

Over time, this creates the perfect environment for AMD to progress.

By lowering your carb intake, you calm those internal fires—giving your eyes a much better chance of staying stable.

What Can I Eat on a Low-Carb Diet?

You’ll be pleased to know there’s plenty to enjoy:

Leafy greens and above-ground veg
Eggs, meat, oily fish, poultry
Butter, olive oil, coconut oil, full-fat dairy (if tolerated)
Nuts, seeds, herbs and spices
Water, herbal teas, coffee with cream or full-fat milk

Limit or avoid:

Bread (even wholegrain)
Pasta, rice, couscous
Breakfast cereals and porridge
Potatoes and other starchy veg
Biscuits, cakes, and sweet snacks
Fruit juices, sugary drinks

Is It Sustainable?

Absolutely. Most people find they:

Feel fuller for longer
Have fewer cravings
Experience more stable energy and better mood
Lose weight without feeling deprived

And because low-carb eating naturally includes more protein, antioxidants, and healthy fats, it supports your eyes on every level—from blood sugar control to nutrient absorption.

A Final Thought

You don’t need to go extreme to get the benefits.

You just need to shift your focus—from building meals around starchy carbs to protein, healthy fats and lots of colourful vegetables that nourish your body and your vision.