Low-Carb Foods

Low carb foods are those foods that contain little or no grams of carbohydrate per serving. There are a variety of options that can be considered low carb. Many people eat a diet focused on these foods to improve health, reduce the risk of disease and lose weight. Choosing fresh, naturally low carb foods is the best way to ensure you consume a healthy, nutrient-rich diet.

Types

Meats, eggs, nuts and seeds are the main foods that make up a low carbohydrate diet. Non-starchy vegetables considered low carb include lettuce greens, avocado, cucumber, broccoli, cauliflower, bell peppers, onion, tomato and eggplant. If a food contains sugar, either natural or processed, this is an indicator that it is high in simple carbohydrates. While fruit is high in natural sugars there are a few fruits considered low carb including lemons, limes, raspberry, blackberries and cranberries. Most grain products are high in carbohydrate although it is possible to substitute ingredients such as almond flour to make a lower carb product.

Features

Low carb foods are rated low on the glycemic index. This means that when eaten they do not cause a spike in blood sugar. This spike may cause complications for those with insulin resistance and some believe it can also lead to weight gain. Foods such as vegetables naturally contain carbohydrate, but also contain healthy fiber. When deciding if a food is low carb the amount of fiber is often subtracted from the total grams of carbohydrate.

Effects

Low carb foods are often lower in calorie than high carbohydrate foods. As a result those on a low carb diet typically consume fewer calories on a daily basis which can lead to weight loss. Initially this weight loss is due to the fact that eating fewer carbs causes your body to burn glycogen (the stored form of carbohydrate). Water is released in this process and excreted. There is also evidence that low carb foods keep you feeling full which may result in eating less. This is likely due to the protein and fat taking longer to digest than most carbohydrates. It is also important to note that the long term effects of low carb diets on health has not yet been fully analyzed.

Misconceptions

It is possible for a diet rich in low carb foods to be balanced and healthy if it includes fruits, vegetables and grains. The biggest mistake with low carb eating is to turn to packaged foods of standard high carb items made low carb. It is likely these foods have undergone processing to change their composition and they often contain excess additives and preservatives. It is best to choose from fresh, naturally low carb foods and make your own grain products with lower carb flours such as flax meal and oat bran.

Warning

Remember that "low carb" does not mean "no carb." While lower carb foods can be beneficial for weight loss, you should not eliminate carbohydrates from your diet completely. Carbohydrate is an important energy source for the body and is necessary for healthy body function. Also, many low carbohydrate foods are high in fat. While some of these fats are healthy such as the polyunsaturated and monounsaturated fats of nuts and seeds, saturated fat from meat products can lead to heart disease. Choose your low carb foods wisely when it comes to fat content.

Resources

• MayoClinic: Low-Carb Diets
• About.com: Your Low-Carbohydrate Pantry