The Best And Worst Low Carb Food You Never Know

Weight loss is the key problem for many people. People do different methods for the weight loss. But healthy diet plan and regular exercise is the only way to help you to get a healthy body. To lose  weight low-carbohydrate or low-carb diet is popular among people.

What Are Carbohydrates?

Carbohydrates are one of the main nutrients in your diet. They help provide energy for your body. 

The food which has less than 130 g/day of a 2000 kcal diet (26 per cent of energy) is considered low-carb food. 

There are three main types of carbohydrates found in foods which are sugars, starches, and dietary fiber. Your body needs all three forms of carbohydrates to function properly.

Where Sugar Found? Sugars are found naturally in foods such as dairy products, fruits, and vegetables. Sugars are also added to foods and beverages for taste, texture and preservation, and are often found in foods such as grain-based and dairy desserts, sugar-sweetened beverages, and sweets.

Where Starches Found? Starches are found naturally in beans and peas (such as garbanzo beans, kidney beans, lentils, and split peas), grains (such as barley, brown rice, corn, oats, and wheat), and vegetables (such as carrots and potatoes). Starches can also be added to foods during processing or preparation to thicken or stabilize them.

Where Dietary Fiber Found? Dietary fiber is found in beans and peas, fruits, nuts and seeds, vegetables, and whole grain foods (such as brown rice and whole grain breads, cereals, pasta)

Sugars and starches are broken down by the body into glucose (blood sugar) to be used as energy. 

Fiber is the part of food that is not broken down by the body. Fiber keeps you full and can help you stay at a healthy weight. 

There are two types of fiber. Insoluble fiber adds bulk to your stools so you stay regular. Soluble fiber helps lower cholesterol levels and can help improve blood glucose control.

Why Low-Carb Food?

Carbohydrates are essential for a good balanced diet and healthy body. They provide the only fuel source for many vital organs, including the brain, central nervous system and kidneys. 

Your digestive system breaks down carbohydrates into glucose and the pancreas uses a hormone called insulin to help the glucose move from the blood into the cells.

Low-carbohydrate (low-carb) diets are popular for weight loss. The basic reason for the recommendation to eat fewer carbohydrates is the belief that carbohydrates cause weight gain.

Best Low-Carb Foods To Eat

• Meat: Beef, lamb, pork, chicken and others; grass-fed is best. 
• Fats and oils: Coconut oil, butter, lard, olive oil and fish oil.
• Fruits: Apples, oranges, pears, blueberries, strawberries.
• Fish: Salmon, trout, haddock and many others; wild-caught fish is best. 
• Eggs: Omega-3-enriched or pastured eggs are best. 
• Vegetables: Spinach, broccoli, cauliflower, carrots and many others. 
• Nuts and seeds: Almonds, walnuts, sunflower seeds, etc. 
• High-fat dairy: Cheese, butter, heavy cream, yogurt. 

Worst Low-Carb Food To Avoid

• Bread and grains: White bread, whole bread, floor tortilla, bagel.
• Fruits: Banana, raisins, dates, mango, pears. 
• Starchy Vegetables: Corn. potato, sweet potato, beets.
• Pasta.
• Cereal.
• Beer.
• Sweetened yogurt.
• Juice.
• Beans and Legumes- Lentils, Peas, Black beans, Pinto beans, chickpeas, kidney beans.

Bottom Line

You can follow low-carb diet to lose weight but do not remove carbohydrates from your diets completely. Some quantity of carbohydrate is necessary to your body to get some energy for your daily tasks.

Choose carbohydrate-rich foods that are unrefined or unprocessed, including whole grains and fruit, rather than the more refined and energy-dense forms such as cakes, sweets and soft drinks.

Carbohydrates are essential for a healthy body and should not be removed from the diet. A very low-carbohydrate diet combined with very high protein intake is not recommended. Very low-carbohydrate diets tend not to lead to long-term weight loss.

Reference:
https://www.accessdata.fda.gov