Low carb diets, much maligned by dietitians and nutritionists, may have more merit than once believed, MayoClinic.com reports. Properly designed low carb diets may aid in weight control, keep tabs on cholesterol levels, and curb appetite. However, in a world with sugar and carbs at every turn, low carb eating isn't always easy. A few key low-carb eating tips can help make low carb eating simple and straightforward.
Watch What You Drink
You may have weeded out every slice of bread in your kitchen, but if your fridge is stacked with sugary drinks, your low carb eating plan doesn't stand a chance. The average adult in the United States drinks a significant portion of his calories from beverages, mostly in carb form, The Beverage Institute reports. The most common beverage offenders are sugary sodas, juices, and alcohol. For low carb dieters, the best choice is water. Water is 100 percent calorie and carb free and won't contribute to weight gain. Be careful to avoid fortified waters, such as Vitamin Water, which are rich in added carbs.
Know the Glycemic Index
The glycemic index, or GI, is a measurment of how rapidly a carb that you eat gets absorbed. Foods low in the glycemic index are absorbed slowly and may provide health benefits. Because you're limiting your carb intake, it's important that the carbs that you do eat are the healthiest possible. The Glycemic Index Foundation reports that diets rich in low GI foods may control weight, reduce heart disease risk, and combat insulin resistance. Common low GI foods include all meat, vegetables, beans and legumes.
Treat Yourself
If all you see around you are carb laden foods like bagels and cakes, it may be time to treat yourself to a low carb treat. In recent years there's been an explosion of low carb foods on the market. Using sugar alcohols or artificial sweeteners, food manufacturers have created low carb versions of sweet treats like cookies and pies. However, before digging in, be sure to check the label to make sure that the food is, in fact, low in carbs.
Become a Label Sleuth
Foods such as bread and candy may be obvious "no-nos," but there are many sources of "hidden" carbs in the food supply, according to Diabetic Living. The only way to know for sure is to note the information on the nutrition facts label. The first thing to note is the serving size -- how much food the numbers on the label is referring to. Next, take a look at the total carbohydrates. The amount of carbs matter, but so does the source. Foods that have the majority of their carbs come from fiber and complex carbohydrates are generally better choices than those filled with sugar.
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