What is Low Carb?
Low Carb refers to a dietary approach that focuses on reducing the intake of carbohydrates, which are found in foods like grains, starchy vegetables, sugary foods, and certain fruits. Instead, this diet emphasizes consuming proteins, healthy fats, and non-starchy vegetables.
Key Features of a Low-Carb Diet:
Carbohydrate Restriction:
- Limits foods like bread, rice, pasta, potatoes, sweets, and sugary beverages.
- Encourages eating lower-carb options like leafy greens, cauliflower, and zucchini.
Increased Protein and Fats:
- Includes foods like meat, fish, eggs, nuts, seeds, avocados, and oils.
- Prioritizes healthy fats such as olive oil, coconut oil, and fats from nuts.
Variety in Restriction Levels:
- Moderate Low-Carb: Around 100–150 grams of carbs per day.
- Low-Carb: Typically under 50–100 grams of carbs daily.
- Keto Diet: A stricter form of low-carb, limiting carbs to 20–50 grams per day to induce ketosis.
Benefits of a Low-Carb Diet
Improved Heart Health
May improve cholesterol and triglyceride levels.
Blood Sugar Control
Beneficial for people with diabetes or insulin resistance.
Weight Loss
Helps reduce appetite and calorie intake.
Brain Health
Ketogenic variations can support cognitive function and manage certain neurological conditions.
Common Foods in Low-Carb Diet
- Proteins: Chicken, fish, eggs, beef, tofu.
- Healthy Fats: Avocados, olive oil, butter, cheese.
- Vegetables: Spinach, broccoli, zucchini, asparagus.
- Low-Carb Snacks: Nuts, seeds, hard-boiled eggs unsweetened yogurt.
- Berries: Small portions of low-sugar fruits like strawberries, blueberries, raspberries, and blackberries.
- Low-Carb Flours: Almond flour, coconut flour, and flaxseed meal for baking or cooking.
- Condiments: Mustard, mayonnaise, vinegar, and sugar-free dressings.
- Beverages: Water, unsweetened tea, coffee with cream, and sparkling water