Americans typically consume an average of 300 to 400 g of carbohydrates a day, mostly from grains and sugar-containing foods. Carbohydrates constitute a good and quick source of energy, but are not essential if your diet provides adequate amounts of protein and fat, according to the Food and Nutrition Board of the Institute of Medicine. Low-carbohydrate and sugar-free diets are a safe and viable alternative that could help you achieve your weight-loss goals while staying healthy.
Carbohydrates
Total carbohydrates actually correspond to the total amounts of starch, sugar and fiber present in a food. Starch and sugar are both broken down into glucose, or sugar, during the digestion process and are then absorbed into your bloodstream, where they contribute to elevating your blood sugar levels. Dietary fiber is different, as it is not digested and absorbed in humans, which means that fiber does not raise your blood sugar levels or provide calories like starch and sugar do. This is why low-carb dieters often refer to their net carb or available carbohydrate intake, which corresponds to the total amount of carbohydrates they eat minus the fiber. Counting net carbs is a more precise and accurate way to control your carbohydrate intake without having to restrict healthy, high-fiber foods.
A Low-Carbohydrate and Sugar-Free Diet
A low-carbohydrate diet is, by definition, a sugar-free diet. If you want to follow a low-carbohydrate and sugar-free diet, you will need to eliminate, or at least limit your consumption of, grains, such as bread, pasta, breakfast cereals, granola bars, rice, crackers and baked goods. Sugar-containing foods, such as fruit cocktails, soft drinks, candies, jams, syrups, sugar and desserts, need to be avoided, as do potatoes and other starchy vegetables. Depending on your degree of carbohydrate and sugar restriction, you may also need to watch your consumption of fruits, milk and yogurt. Most of your meals when following a low-carbohydrate and sugar-free diet should be based on nonstarchy vegetables, protein and healthy fats. Leafy greens, green beans, asparagus, bell pepper, mushrooms and onions are examples of non-starchy vegetables. You can get protein from eggs, cheese, meat, poultry and fish, while fat can be obtained from butter, vegetable oils, avocado, nuts and nut butter.
Benefits
Following a low-carbohydrate and sugar-free diet can help you shed a few pounds without starving. The high protein and fat content of low-carb diets can help you lose weight more easily, without having to worry about calories. Simply track your net carb intake by subtracting the grams of fiber from your total carbohydrate intake, and try to keep it between 20 and 50 g a day if weight loss is your priority. Low-carb and sugar-free diets can also help you improve your blood cholesterol levels as well as your blood sugar levels if you have diabetes.
High Fat Content
Low-carb diets are often believed to be dangerous because of their high fat content, especially when it comes to saturated fat. However, contrarily to popular beliefs, a comprehensive meta-analysis including 21 studies with participants followed for up to 23 years showed no relationships between the consumption of saturated fat and cardiovascular disease, as published in January 2010 in the "American Journal of Clinical Nutrition." If you are concerned about saturated fats, you can follow a low-carb diet and prioritize unsaturated fats from vegetable oils, avocado, nuts, seeds and nut butter, while limiting saturated fats from bacon, butter, high-fat cheese, mayonnaise and high-fat meat.
Risks and Side Effects
Low-carb diets can significantly lower your blood pressure and blood sugar levels in a short period of time. For this reason, it is best to consult your doctor before switching to a low-carb diet, especially if you are taking medications, to be monitored during the transition period. Finally, low-carb diets may induce headaches, fatigue, dizziness, irritability and constipation during the initial phase. These side effects are a result of dehydration and carbohydrate withdrawal. Although uncomfortable, they usually do not last more than a few days and can be alleviated by drinking enough fluids and allowing time for your body to adapt to your new way of eating.
References
- MayoClinic.com; Low-Carb Diet; May 1, 2010
- "The New Atkins for a New You"; Eric C. Westman, et al.; 2010
- "Nutrition & Metabolism"; The Case for Low Carbohydrate Diets in Diabetes Management; Surender K. Arora et al; July 2005
- "Annals of Internal Medicine"; A Low-Carbohydrate, Ketogenic Diet versus a Low-Fat Diet To Treat Obesity and Hyperlipidemia; William S. Yancy Jr. et al; 2004
- Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids; Institute of Medicine Food and Nutrition Board; 2005
- "American Journal of Clinical Nutrition"; Meta-Analysis of Prospective Cohort Studies Evaluating the Association of Saturated Fat With Cardiovascular Disease; Patty W Siri-Tarino et al; January 2010
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