Low-Carb Diet
A low-carb diet is all about restricting carbohydrates to maintain a healthy weight and reduce the risk of high blood sugar levels. Keeping carbs to a minimum means eating more of the good things in life, including protein (fish, poultry, eggs and dairy), fibre, nuts, seeds and healthy fats like olive oil and coconut oil. It also means avoiding processed foods such as crisps, pies, biscuits and sausage rolls.
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The main food group to avoid on a low-carb diet is bread and related foods such as rolls, loaves, bagels and flatbreads. These are typically high in carbs and should be avoided unless you need them to manage a gluten-related condition.
Other foods to be limited or avoided on a low-carb diet include cereals, pasta and potatoes. Carbs are found in all of these foods, and although whole grain versions might be better for you than refined wheat flour, they still contain a lot of carbs. Adding to this are the fact that most of these foods are heavily processed and as such, have high sodium content which can lead to high blood pressure.
5 Foods to Avoid on a Low-Carb Diet
The good news is that there are plenty of alternatives to these foods. Grass-fed meat and poultry, such as chicken thighs and beef tenderloin, are great choices as are eggs (boiled, poached, scrambled or omeletted). Vegetables that are rich in starch but have low carbs include asparagus, courgettes, bok choy, spinach and carrots. These vegetables can be eaten raw, steamed, stir-fried or baked as part of a healthy meal.
When it comes to carbs, you need to remember that they are sugar molecules. This applies to both natural and added sugars, as well as the starches in food, such as potato, corn and rice. The best way to avoid them is to opt for naturally sweet fruits such as berries, cherries, raspberries and strawberries.
Fruits are also a good source of fibre, but they are high in carbs. This is particularly true of dried fruit, which has a very high glucose content. It is therefore a good idea to limit the amount of dried fruit you eat and to swap it for fresh or frozen berries which are lower in carbs.
Moreover, ketogenic diets have been shown to offer various health benefits beyond weight loss. Research suggests that keto diets may improve insulin sensitivity and blood sugar control, making them particularly beneficial for individuals with type 2 diabetes or prediabetes. By minimizing spikes in blood sugar levels and reducing insulin resistance, keto diets may help stabilize energy levels and prevent the development of chronic diseases associated with poor blood sugar regulation.
Many people are surprised to learn that a cup of low-fat yoghurt has almost as many carbohydrates as a bowl of sugary cereal. Opt for plain, unsweetened yoghurt instead and top with berries or other low carb toppings to enjoy a healthy snack. Alternatively, try making your own chia pudding with milk and berries for a delicious and filling alternative to sugary breakfast cereals.