The health claims for a low carb lifestyle may lead you to include more low carb or carb-free foods in your diet. You may find that you experience less spikes in your blood sugar by eating these foods. According to Family Gentle Dental Care, Americans consume about 147 pounds of sweetener a year. Considering that a single teaspoon of sugar contains 4.2 carbs, sugar consumption adds significantly to carbohydrate intake. Low carb foods offer an alternative.
Benefits
The benefit of eating low carb or carb-free foods is that they are effective ways to limit carbohydrates in your diet. The U.S. Department of Health and Human Services recommends that your diet consist of 45 to 65 percent carbohydrates. The body breaks carbohydrates down into sugars. If you don't use the sugar as energy, it will be stored in your body. If you are inactive, you may prefer to cut down on carbohydrates.
Effects
A diet consisting of primarily low carb or carb-free foods will cause the body to find other means to obtain energy. One such process is ketosis. The body will resort to breaking down fat for energy, causing elevated levels of ketones in the blood. If levels are too high, organ damage may occur, warns MediLexicon International Ltd.
Considerations
Bear in mind that if you limit carbs, you will likely be eating more fat. A 1992 study in the "Medical Journal of Australia" identified a diet high in fat raised cholesterol levels and led to an increased risk of coronary heart disease. The type of fat may play a key role. A 2010 study in the "Annals of Internal Medicine" concluded that individuals following a vegetable-based low-carbohydrate diet had a lower risk of heart disease than those on a low carb diet with animal sources.
Weight Loss
The reputed health benefits of following a low carb diet led some to believe that it could help people lose weight. This claim is partially true, according to Mayo Clinic. You may lose weight simply because you are eating less. Fat in your diet will help you feel sated longer. However, it is not a long-term solution. Carbohydrate-containing foods such as fruits contain several essential nutrients not found in low carb sources.
Examples
You have several choices for including low carb or carb-free foods in your diet. Vegetable sources include dark leafy greens, mushrooms, nuts and other healthy choices. Meats and fish provide animal-based low carb foods. When you prepare these foods, consider what you are adding to your recipe. Some ingredients may may raise the carbohydrate count, negating the value of choosing these foods in the first place.
References
- Gentle Dental Care: The Sugar Generation and Dental Health
- U.S. Department of Health and Human Services: Chapter 7 Carbohydrates
- MediLexicon International Ltd: What Is Ketosis? What Causes Ketosis?
- "Medical Journal of Australia"; Diet and Coronary Heart Disease. The National Heart Foundation of Australia; W. Shrapnel et al; May 1992
- "Annals of Internal Medicine"; Low-Carbohydrate Diets and All-Cause and Cause-Specific Mortality: Two Cohort Studies; September 2010
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