Carbohydrates are a necessary part of a healthy diet as they provide the body with the energy it needs to function. If you follow a balanced diet, you will consume an adequate amount of carbohydrates from the foods that you eat. For those following a low-carbohydrate diet, there are plenty of healthy low-carb foods that will keep your body energized.
Function
Carbohydrates provide the body with glucose. The pancreas secretes a hormone called insulin that bonds with the glucose. Together, these move through the body providing the organs and cells with fuel. When you consume insufficient amounts of carbohydrates, the body begins to break down its stores of fat and converts them to energy to keep the body going.
Significance
The Mayo Clinic breaks carbohydrates into two distinct types. Simple carbohydrates are those with a higher sugar content and are found mostly in sweet foods, milk and fruits. Complex carbohydrates contain starches and dietary fiber like those found in legumes, grains and vegetables. The body absorbs simple carbohydrates quickly, resulting in severe spikes in blood glucose levels. Complex carbohydrates take longer for the body to absorb, resulting in healthier and more stable blood glucose levels.
Types
Fats and protein, like oils, meat and poultry, typically have little to no carbohydrate content. Eggs and most soft cheeses, like brie and goat cheese, also have minimal carbohydrate content. Vinegar and salt are carbohydrate-free, although herbs and spices derived from plants, like oregano and thyme, contain minimal amounts of carbohydrates.
Fruits, grains, vegetables, dairy products, nuts and seeds are the main sources of carbohydrates, but some of them contain relatively small amounts. The Columbia University Medical Center reports that one 6-inch corn tortilla, 10 cherries, one small Mandarin orange, 1/2 cup cubed papaya, one medium peach, apricot or plum or three large strawberries all contain 10 g of carbohydrates or less. Most vegetables and legumes, particularly dried beans and green, leafy vegetables, contain 15 g of carbohydrates or less per serving.
Considerations
Reducing your level of carbohydrate intake by consuming foods with little to no carb content may help with weight loss in the short term but is not a solution to achieving long-term weight-loss goals. When you reduce your carbohydrate intake, try to choose foods that are rich in dietary fiber as these will provide your body with energy for a longer period of time.
Warning
The U.S. Dietary Guidelines for Americans recommends that 45 to 65 percent of the daily caloric intake come from carbohydrates. If you plan on participating in a low-carbohydrate diet that calls for a carbohydrate intake of less than 45 percent, consult your physician before you start your weight-loss regimen.
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