Low-Carb Food
The key to not feeling deprived is to consume a variety of foods from all the food groups-even grains can fit nicely into low-carb eating.
At EatingWell, we recommend that on a low-carb diet you get about 40 percent of your calories from carbs, or at least 120 grams of carbs total per day. That amount helps you maintain a balanced diet and get all your nutrients in. It's also more doable and less restrictive than following super-low-carb diets, like the ketogenic diet.
What is a low-carb diet?
A low-carb diet involves substituting carb-rich foods with low-carb foods. The diet also includes vegetables and other food items that are high in protein.
Carbohydrates should make up about 45 to 65% of your total daily calorie intake, according to the recommended dietary guidelines for Americans. In a low-carbohydrate diet, the daily intake of carbohydrates is often less than 26% (130 grams) per day.
Generally intended for weight loss, this kind of diet is also used to prevent diabetes and metabolic conditions, such as high cholesterol levels and hypertension.
There are many kinds of low-carb diets and the ketogenic diet is one such example.
How can a low-carb diet benefit me?
The low-carb approach is based on a belief that lowering carb intake will eventually lower the body’s insulin levels. Consistent low levels of insulin improve cardiometabolic function. While such diets induce significant weight loss in the first six months, research is still underway to understand the exact mechanism and long-term efficacy of a low-carb diet.
A low-carb diet is claimed to cause fewer fluctuations in sugar levels and less rebound hypoglycemia, leading to better satiety. This diet is rich in proteins and good fats, reducing your hunger pangs and frequent snacking.
The ketogenic (keto) diet, a specific version of a low-carb diet, restricts the carbohydrate intake to 20 to 50 grams daily. This causes the body glycogen stores to go down and mobilize fat storage in the body to form ketone bodies. Your body burns fat and not carbs for energy, leading to weight loss. The ketone bodies also exert a protective effect over the nerve cells and muscle mass. The keto diet, it is claimed, slows down the progression of cancer cells, prevents nerve cell degeneration in those with epilepsy, and reduces the inflammatory chemical messengers in the body.
What to eat and avoid on a low-carb diet
A low-carb diet puts restrictions on the portion and type of carbohydrates you consume daily.
In a low-carb diet, you need to avoid refined carbohydrates, such as sugar or white flour. These types of carbohydrates are often added to processed foods. Examples of foods with refined carbohydrates are
- White bread
- Cooked pasta
- Cookies
- Sweets
- Donuts
- Candy bars
- Cakes
- Candies
- Sugar-sweetened sodas and drinks
Other foods that you need to avoid include
- Cooked rice
- Potatoes
- Sweet potatoes
- Parsnip
- Beetroot
- Carrot
- Celeriac
- Rutabaga
- Onion
- Beer
- Most fruits (including bananas and grapes)
A low-carb diet typically focuses on proteins and vegetables that grow above the ground and limits grains — and sometimes — nuts and seeds. Depending on the portion of carbohydrates, some low-carb diet plans allow small amounts of fruits, vegetables, and whole grains. You may be allowed to eat fruits, such as avocados, berries, and peaches in some low-carb diets.
On a low-carb diet, you can eat
- Eggs
- Meat
- Fish and other kinds of seafood
- Natural fats (such as olive oil)
- Non-starchy vegetables (vegetables that grow above the ground). For example
- Broccoli
- Spinach
- Lettuce
- Asparagus
- Zucchini
- Cauliflower
- Cabbage
- Olives
- Tomato
- Eggplant
- Kale
- Cucumber
- Bell pepper
- Brussels sprouts
- Green beans
Purpose
A low-carb diet is generally used for weight loss. Some low-carb diets may have health benefits beyond weight loss, such as reducing your risk of type 2 diabetes and metabolic syndrome.
Why you might follow a low-carb diet
You might choose to follow a low-carb diet because you:
- Want a diet that restricts certain carbs to help you lose weight
- Want to change your overall eating habits
- Enjoy the types and amounts of foods featured in low-carb diets
Check with your doctor before starting any weight-loss diet, especially if you have any health conditions, such as diabetes or heart disease.
Diet details
A low-carb diet restricts the amount of carbohydrates you eat. Carbohydrates are grouped as simple natural (lactose in milk and fructose in fruit), simple refined (table sugar), complex natural (whole grains or beans) and complex refined (white flour).
Common sources of naturally occurring carbohydrates include:
- Grains
- Fruits
- Vegetables
- Milk
- Nuts
- Seeds
- Legumes (beans, lentils, peas)
In general, complex carbohydrates are digested more slowly and they have less effect on blood sugar than refined carbohydrates do. They also provide fiber.
Refined carbohydrates such as sugar or white flour are often added to processed foods. Examples of foods with refined carbohydrates are white breads and pasta, cookies, cake, candy, and sugar-sweetened sodas and drinks.
Your body uses carbohydrates as its main energy source. During digestion complex carbs are broken down into simple sugars (glucose) and release into your blood (blood glucose).
Insulin is released to help glucose enter the body's cells, where it can be used for energy. Extra glucose is stored in the liver and muscles, and some is converted to body fat.
A low-carb diet is intended to cause the body to burn stored fat for energy, which leads to weight loss.
Typical foods for a low-carb diet
In general, a low-carb diet focuses on proteins and some nonstarchy vegetables. A low-carb diet generally limits grains, legumes, fruits, breads, sweets, pastas and starchy vegetables, and sometimes nuts and seeds. However, some low-carb diet plans allow small amounts of fruits, vegetables and whole grains.
A daily limit of 0.7 to 2 ounces (20 to 57 grams) of carbohydrates is typical with a low-carb diet. These amounts of carbohydrates provide 80 to 240 calories. Some low-carb diets greatly restrict carbs during the initial phase of the diet and then gradually increase the number of allowed carbs.
In contrast, the Dietary Guidelines for Americans recommends that carbohydrates make up 45% to 65% of your total daily calorie intake. So if you consume 2,000 calories a day, carbs would account for between 900 and 1,300 calories a day.
Results
Weight loss
Most people can lose weight if they restrict calories and increase physical activity. To lose 1 to 1.5 pounds (0.5 to 0.7 kilogram) a week, you need to eat 500 to 750 fewer calories each day.
Low-carb diets, especially very low-carb diets, may lead to greater short-term weight loss than do low-fat diets. But most studies have found that at 12 or 24 months, the benefits of a low-carb diet are not very large.
Cutting calories and carbs may not be the only reason for the weight loss with low-carb diets. Some studies show that you may shed some weight because the extra protein and fat helps you feel full longer, which helps you eat less.
Other benefits
Risks
A sudden and drastic reduction in carbs can cause temporary side effects, such as:
- Constipation
- Headache
- Muscle cramps
Severe carb restriction can cause your body to break fat down into ketones for energy. This is called ketosis. Ketosis can cause side effects such as bad breath, headache, fatigue and weakness.
It's not clear what kind of possible long-term health risks a low-carb diet may pose. Restricting carbs in the long term they may result in vitamin or mineral deficiencies and gastrointestinal disturbances.
Some health experts believe that if you eat large amounts of fat and protein from animal sources, your risk of heart disease or certain cancers may actually increase.
If you opt to follow a low-carb diet, pay attention to the fats and proteins you choose. Limit foods with saturated and trans fats, such as meat and high-fat dairy products, which may increase your risk for heart disease.
The Bottom Line
What works for one person may not work for the next, so the best diet for you is the one you can stick to.