Carbohydrates can raise your insulin and blood sugar levels similar to the impact of sugar. Simple carbs, such as white bread, refined pasta and white rice, will spike up your insulin levels faster and higher than complex carbohydrates such as whole-grain bread and brown rice. Complex carbohydrates provide more nutritional value than simple carbohydrates and more sustained energy. If you wish to lower your carbohydrate consumption altogether, there are many healthy snack and meal options that you can make at home.
Stuffed Baked Tomatoes Snack
Stuffed baked tomatoes only contain 4 carbohydrates and are a quick and easy-to-make snack. Cut plum tomatoes in half and stuff them with shredded, part-skim mozzarella cheese, chopped fresh basil leaves and minced garlic. Top them with a sprinkle of freshly grated Parmesan cheese and freshly ground black pepper. Tomatoes are rich sources of vitamin A and potassium, while cheese provides your body with calcium and vitamin D.
Shrimp Cocktail
Shrimp dipped in low-sugar cocktail sauce is a tasty, low-carb snack or appetizer. This snack takes barely any preparation time just use small ready-to-eat shrimp and a low-carb, low-sugar cocktail sauce of your choice. You can substitute the cocktail sauce for lite dressings that are low in carbs. You can cook the shrimp in extra-virgin olive oil for flavor and a healthy fat content. It is important to supply your body with healthy unsaturated fat, especially if you are lowering your carbohydrate intake so your body does not feel deprived.
Meals
There are many low-carb meal options that are packed with protein. Eggs are popular for breakfast on low-carbohydrate diets. You can make an omelet with pieces of ham and onion cooked in extra-virgin olive oil. A spinach salad is a nutritious low carbohydrate lunch choice. You can make your own and include slices of lean meat, such as chicken and cheese, to provide protein and satiety and top it with a low-carb dressing like red-wine vinaigrette. For the main dish at dinner, you can make seafood, such as salmon, trout or herring, which provide your body with omega-3 fatty acids and vitamins. Lean meats are other low-carb dinner options and include skinless chicken breast, lean cuts of steak and lamb.
Warning
If your body does not receive a sufficient amount of carbohydrates you may go into a state of ketosis. Ketosis occurs when your body does not have enough carbs and sugar to properly break down fat stores. This condition can lead to weakness, nausea, dehydration, dizziness and irritability. Additionally, you may feel a loss of energy if you vastly cut your carbs. Low-carb diets may also have a diuretic effect on your body, so be sure to drink plenty of water if you lower your carbohydrate intake. Talk with your doctor if you are considering drastically reducing your carbohydrate consumption.
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