Carbohydrates are the body's primary source of energy. Including a variety of low-carb foods in your daily diet as part of a balanced diet can supply nutrients and keep your body operating at a healthy level. Always consult with your doctor prior to starting any new diet, especially if you have any pre-existing medical condition.
Function
Low-carb foods can fill you up faster than other foods and can be beneficial in a variety of weight loss programs. Most low-carb foods contain large amounts of protein or fat, and both nutrients take longer to digest than carbohydrates do. Longer digestion times leave you with a sense of fullness, thereby decreasing your appetite naturally.
Types
Each food category includes low-carb foods. Fruits, vegetables, grains, dairy foods, meat, sweets and oils all contain carbohydrates. Some foods in each category contain lower amounts of carbs than other foods. For instance, in the vegetable category, broccoli contains fewer carbs than starchy vegetables such as potatoes. Many processed foods increase the carbohydrate level by adding more calories and food additives to the final product.
Meats
Meats are low-carb foods. Protein serves a variety of purposes, including building and maintaining bones, providing energy and aiding with weight management. When eating meats, remember to choose lean versions, to reduce saturated fat and cholesterol content. Lean protein includes poultry, fish and lean cuts of red meat. Avoid processed meats, including canned, frozen or deli cuts.
Grains
Some grains can fit into a low-carb diet. Grains can either be whole or refined. Whole grains contain fiber, whereas refined grains have fiber removed during processing. Higher fiber content can result in lower net carbs, an important component of a low-carb diet, according to Atkins.com. Net carbs equal total carbohydrates minus fiber content. Grains containing lower net carb amounts include cooked bulghur, wheat germ, whole wheat flour, rye flour, triticale, cornmeal and buckwheat.
Avoid
Avoid foods containing added sugars. Processed foods containing added sugars are usually high in carbohydrates and calories while supplying few nutrients. Foods containing added sugars include commercially prepared doughnuts, boxed puddings, cake mixes, cookies, frozen foods, cakes and canned fruits.
Warning
Eating low-carb foods to the exclusion of other carbs can result in numerous health ailments. Diets containing excessive amounts of low-carb foods can lack essential nutrients that the body needs for proper functioning, resulting in poor nutrition. Severely restricting carbohydrates can lead to vitamin or mineral deficiency, blood chemistry imbalances and bowel disorders, according to the American Heart Association.
References
- Mayo Clinic: Low Carb Diet
- American Heart Association: Carbohydrate Addiction
- National Institutes of Health: Dietary Proteins
- Produce for Better Health Foundation: What's In A Half Cup Guide, Veggies
- Center for Disease Control: Nutrition for Everyone, Carbs
- U.S. Department of Agriculture: Carbohydrates
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