Carbohydrates are mainly found in sugar-containing foods, grains, starchy vegetables, fruits, some dairy and nuts. Low-carb diets constitute an effective option to lose weight and improve your triglycerides and high-density lipoprotein cholesterol levels, according to a study published in the May 2004 issue of "Annals of Internal Medicine." In addition, low-carb diets can help you regulate your blood sugar levels, which is especially helpful if you have diabetes.
Carbohydrate Intake
On a low-carb diet, your carbohydrate intake may vary between 50 and 150 g a day, according to the MayoClinic.com. However, most low-carb eating plans will suggest you lower your carbohydrate intake significantly during the first phase to speed up the transition process, and most low-carb dieters start with a carbohydrate intake lower than 50 g a day. Sugar, starch and fiber are all carbohydrates, but only sugar and starch contribute calories and raise your blood sugar levels. On a low-carb diet, you don't need to restrict fiber.
Carbohydrate Requirements
The Dietary Guidelines for Americans 2010 recommend that 45 to 65 percent of your calories come from carbohydrates, which corresponds to 225 to 325 g of carbohydrates a day based on a 2,000-calorie diet. Carbohydrates with a lower glycemic index, such as steel-cut oats, whole-grain pasta, barley, legumes and whole fruits, can help you maintain more stable blood sugar levels throughout the day than can high glycemic index foods like white bread, granola bars, potatoes, most breakfast cereals, bagels, donuts and baked goods.
Sugar
There is no recommendation for sugar because it does not constitute an essential nutrient in the American diet. Moreover, most sugar-containing foods are loaded with empty calories that provide little nutrition and may actually contribute to obesity and the chronic diseases so prevalent in Westernized societies. Eliminating sugar from your diet, whether it is a low-fat or low-carb diet, is not problematic and is likely to result in improved health and a lower body weight.
A Healthy Low-Carb Diet
A healthy low-carb diet should eliminate all traces of carbohydrates coming from sugar, since it is a source of carbohydrates that is devoid of important nutrients for your health. You can get a limited amount of carbohydrates from nonstarchy vegetables, fruits, yogurt, milk and some whole grains, according to your individual carbohydrate target. The rest of your diet should be based on whole foods, such as protein from fish, seafood, poultry, meat, eggs and cheese, as well as fats from olive oil, avocado, nuts and nut butter.
References
- "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.; May 2004
- "Nutrition & Metabolism"; Low-Carbohydrate Diet in Type 2 Diabetes: Stable Improvement of Bodyweight and Glycemic Control During 44 Months Follow-Up; Jorgen V. Nielsen and Evao A. Joensson; May 2008
- MayoClinic.com; Low Carb Diet; May 2010
- Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids; Food and Nutrition Board of the Institute of Medicine; 2005
- "New Atkins for a New You"; Eric C. Westman, et al.; 2010
- U.S. Department of Agriculture and Department of Health and Human Services; Dietary Guidelines for Americans 2010
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