Carbohydrates are nutrients that provide energy for your body. Your body converts these nutrients into glucose, a sugar that serves as a primary fuel source. High consumption of carbohydrates can lead to high blood sugar, which can contribute to the development of diabetes. It can also cause fatigue, poor mental performance and fainting. A low-carb diet may help control blood glucose levels. This type of diet typically restricts carbohydrates to 50 to 150 g per day.
Talk to your doctor before adopting a low-carb diet.
Meats
A low-carb diet typically focuses on the consumption of meats as protein sources. Protein is a chain of amino acids that, like carbohydrates, serves as a source of energy. Meats are not significant sources of carbohydrates. These foods include fish, shellfish, poultry, wild game meats, lamb, pork and beef. Check with your physician before increasing your intake of meats; some types of meat, such as pork, beef and dark-meat chicken, are high in saturated fats, which can elevate "bad" cholesterol and contribute to cardiovascular disease.
Dairy Products
Like meats, dairy products are common sources of protein in low-carb diets. They include milk, cheese, yogurt, cream cheese, sour cream and cottage cheese. Although dairy products contain carbohydrates, they are lower in carbs than staple carbohydrate sources in the typical American diet, such as breads and pastas. However, whole-milk dairy products are high in saturated fats. If you plan to follow a low-carb diet, opt for fat-free or low-fat versions to limit your saturated fat intake.
Vegetables
All vegetables contain carbohydrates, but in lower quantities than grain products. Vegetables such as broccoli, spinach, cauliflower, artichokes, carrots, sweet peppers and squash are common in low-carb diets. Low-carb diets typically restrict starchy vegetables, such as potatoes, corn, beets and sweet potatoes.
Eggs
Low-carb diets commonly include eggs as protein sources. Eggs appear in low-carb dishes such as frittattas, omelettes and quiche. Whole eggs are high in saturated fats and cholesterol, which may elevate your heart disease and stroke risk. Opt for egg whites, which are abundant sources of protein that are free of cholesterol and saturated fats.
Considerations
Following a low-carb diet may restrict your intake of dietary fiber, a nutrient necessary for proper digestion. This may contribute to constipation. A low-carb diet may also contribute to ketosis, a condition that occurs when fats are not fully broken down in your digestive system, according to MayoClinic.com. This condition may cause mood disturbances, fatigue, muscle weakness and dehydration.
References
- MayoClinic.com: Low Carb Diet: Could it Help You Lose Weight?
- "Prescription for Nutritional Healing"; Phyllis A. Balch, C.N.C., et al.; 2010
- "Living Low Carb"; Jonny Bowden, Ph.D., et al.; 2010
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