10
Oct
2024
10
Oct
2024
Why you may want to reduce carbs...
Although a low-carb diet isn’t right for everyone, people may choose to reduce their carb intake for many reasons!
For example, research shows that low-carb diets may support weight loss as effectively as other popular eating patterns, such as low-fat diets.
However, low-carb diets may have limited efficacy over the long term.
Low-carb or carb-controlled diets are also often recommended to treat diabetes. One review of nine studies reported that a low-carb diet helped improve long-term blood sugar control in people with type 2 diabetes!
What’s more, one study found that low-carb diets may help reduce the effects of metabolic syndrome (a group of risk factors that may increase your risk of heart disease, stroke, and type 2 diabetes in people with obesity).
Here are 4 foods/drinks to limit on a low carb diet:
Bread is a staple food in many cultures but is typically high in carbs.
Although exact counts vary by ingredients and portion size, bread made from whole grains typically has a lower amount of carbs when compared to those made from refined flour. It also contains more beneficial nutrients, including fiber.
The amount of carbs in whole grain products can vary by product and portion size!
To reduce the number of carbs you’re eating, you can manage the amount of bread and grains you eat! You can try making some whole grain swaps, like:
You can also include other whole grains in your eating plan, such as:
Although many vegetables are low in carbs, a few are quite high. It’s best to choose mostly non-starchy, high fiber vegetables when limiting your carb intake!
Most diets allow an unlimited intake of vegetables.
Starchy vegetables contain more digestible carbs than fiber. On a low carb diet, you may want to enjoy them in moderation. Here are the carb counts for 100 grams of some cooked starchy vegetables:
Notably, you can enjoy many low carb vegetables on a low carb diet. Here are the carb counts for 100 grams of some low carb vegetables:
Though pasta is versatile and inexpensive, it’s also high in carbs. Choosing a whole wheat variety is typically lower in carbs!
Just 1 cup (151 grams) of cooked spaghetti packs 46 grams of carbs (43 grams net carbs). The same amount of whole wheat pasta provides 45grams (39 grams net carbs).
You can also look for alternative pasta that isn’t made of wheat! Many versions contain high amounts of fiber and result in a reduced amount of net carbs!
Low carb pasta alternatives can include:
You can also substitute rice for pasta in some instances. Opt for brown or purple rice instead of white rice, as they have more fiber and are less processed (see above).
You can enjoy alcohol in moderation on a low carb diet.
In fact, dry wine has very few carbs, and hard liquors like rum have none.
But beer is fairly high in carbs!
On average, a 12-ounce (360-mL) can of beer packs 13 grams of carbs, while a light beer contains 6 grams.
Research also suggests that liquids aren’t as filling as solid foods — so you may consume more calories from them more easily!
Beer is also lacking in important nutrients found in other high-carb foods, such as protein, fiber, vitamins, and minerals!
If you’re drinking hard liquors, mixers can be a source of sugar and carbs!
This can make the carbs add up quickly.
Remember! Dry wine and spirits are better alcohol options on a low-carb diet than beer and sweet wine!
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Professor Joseph Franklin is an experienced Consultant Physician in Endocrinology, Diabetes, and Obesity Management. He has created a new personalised and comprehensive Weight Loss Method.
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