You can eat several types of low-carb diets, some safer than others. Unsafe low-carb diet usually provide too little carbohydrates, which induces ketosis. This condition corresponds to the incomplete breakdown of fat and is associated with side effects such as weakness, nausea, irritability, dehydration and confusion, according to the Mayo Clinic. Other low-carb diets are deficient in important vitamins, minerals or fiber. A few simple precautions can be taken to make a low-carb diet safe and healthy.
Optimal Carbohydrate Intake
A daily carbohydrate intake ranging between 50 and 150 g is considered a low-carbohydrate diet, according to the Mayo Clinic. However, a minimum of 100 g of carbohydrates per day is recommended by the Institute of Medicine Food and Nutrition Board, which means that a safe daily carbohydrate intake could range between 100 and 150 g. Ideally, carbohydrates should be spread out throughout the day for optimal energy, which would correspond to about 35 to 50 g of carbohydrates per meal.
Carbohydrate Foods
Carbohydrates are found in many foods, including pasta, bread, rice, potatoes, cereals, fruits, milk, yogurt and sweets. Not all carbs are created equal and because low-carb diets restrict carbohydrates, only the healthiest--nutrient-dense and low glycemic index--carbohydrates should be included. Whole fruits, vegetables, whole grains, beans, lentils and low-fat milk and yogurt should be the main sources of carbohydrates in a healthful low-carb diet.
Fiber
Some low-carb diets are often deficient in fiber, which can result in constipation and other related gastrointestinal problems. For this reason, low-carb dieters should include plenty of nonstarchy vegetables at each meal, in addition to including a few servings of whole fruits and whole grains. Nonstarchy vegetables are almost carbohydrate-free, whereas a small piece of fruit, 1/3 cup of brown rice or whole grain pasta, 1/2 cup oatmeal or 1 slice of whole grain bread each provide the equivalent of 15 g of carbohydrates, according to the American Diabetes Association. Fruit juices and refined grains should be avoided because they constitute fiber-free carbohydrates.
Protein
Protein is important in any diet plan to provide satiety and decrease feelings of hunger, according to the July 2005 issue of the American Journal of Clinical Nutrition. However, it is important to select lean protein choices, such as fish, chicken, turkey, tofu, lean pork or beef and low-fat cheese, to avoid increasing blood cholesterol levels and the risk of developing heart disease and stroke.
Fats
A safe low-carb diet should limit saturated fats and focus on unsaturated healthful fats in order to promote heart health. Bacon, butter, fatty meats and other animal fats should be restricted and substituted with olive and canola oil, avocado, olives, nuts, peanut butter, seeds and omega-3-rich cold water fatty fish.
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