As a result of a high-carbohydrate and sugar diet, America is seeing an increasing in the number of obesity-related ailments such as cardiovascular disease and diabetes, say Drs. Rachel F. Heller and Richard F. Heller in "The Carbohydrate Addicts' Diet." Low-carbohydrate foods are low on the glycemic level which means they do not affect your blood sugar levels as dramatically as high-carbohydrate foods. Changing your way of eating to low-carbohydrate foods and exercising more can show an improvement in weight and energy levels. Consult with your doctor before embarking on a new diet plan.
Fruits
Fruits do contain a small amount of carbohydrates, but they are low on the glycemic level. The natural sugars in fruit will not increase your blood sugar level to cause hunger pangs. Fruits that will satisfy your appetite include grapes, apples, apricots, cherries, cantaloupe peaches and watermelon. These fruits contain less than 10g of carbohydrates per serving.
Vegetables
On a low-carbohydrate diet, you can consume as many non-starchy vegetables as needed. Vegetables generally have a high water content but are low in carbohydrates. Each serving of non-starchy vegetables contain between 1 and 10g of carbohydrates per serving. The high water content of vegetables such as celery, collards, cucumbers, eggplant, squash and zucchini fill you up without a lot of calories. Avoid starchy vegetables, such as corn, potatoes, sweet potatoes, peas and artichokes, because they have more carbohydrate grams per serving.
Meat
Meat contains many nutrients and is a good source of protein. Choose lean cuts of beef, pork, lamb, veal and poultry to avoid the intake of saturated fat which has been linked to heart disease and certain cancers. Meat choices should have no more than 5g of fat per serving. Meat has less than 1g of carbohydrates per serving and can easily fit into a low-carbohydrate diet.
Cheese
Most dairy products like milk, yogurt, ice cream and cheese contain carbohydrates in the form of lactose, a natural sugar. However, many dairy products in the supermarket have added sugars and carbohydrates. The best choice of dairy to include in a low-carbohydrate plan are different types of cheeses. Cheese is an excellent source of protein and calcium to help maintain bones and muscle mass. Choices of cheese include cheddar, feta, goat, Swiss, mozzarella, Parmesan and ricotta. Each portion contains less than 2g of carbohydrates.
Nuts and Seeds
You need a small amount of fat to help maintain healthy skin and regulate your cholesterol metabolism. Monounsaturated and polyunsaturated fats can be included in a low-carbohydrate plan. Nuts and seeds are the best sources because they contain protein, healthy fats and are low in carbohydrates. Each serving contains less than 5g of carbohydrates. Eat almonds, hazelnuts, peanuts, walnuts and pumpkin seeds sparingly, as they're high in calories.
References
- "The Carbohydrate Addicts' Diet"; Dr. Rachael F. Heller and Dr. Richard F. Heller; 1991
- "Dr. Atkins' New Diet Revolution"; Robert C. Atkins, M.D.; 2002
- "Carbohydrate and Food Counter"; Corinne T. Netzer; 2006
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