An important source of energy, carbohydrates are one of the three main macronutrients that are part of every individual’s diet, along with protein and fat. Not only do carbs provide fuel to your cells and brain, but they also help in regulating cholesterol levels, digestive health, appetite and more. But, low carb diets are also popular because they can help improve blood sugar control and increase weight loss. These diets involve limiting and avoid certain foods that are high in sugar and carbs. In a low carb diet, you can only consume 20 to 130 grams of carbs daily, so you need to limit or avoid some foods.
Some of the top foods you should avoid, or at least limit, when you are following a low carb diet are outlined below.
Breads and grains
Even though it is a staple in numerous cultures, bread is very high in carbs. The amount of carbs in bread made from whole grains is lower, as compared to those made with refined flour. You should consume whole wheat bread rather than white bread, eat purple or brown rice rather than white rice and use whole wheat pita, flatbread and tortillas instead of those made from refined flour.
Some fruits
It is a fact that eating lots of fruits and vegetables can reduce your risk of heart disease and cancer because they provide antioxidants and vitamins. Fruits tend to be high in carbs, but they are also high in fiber, which reduces the net carbs they have. But, you should go with low carb fruits, such as berries, cantaloupe, strawberries and watermelon. You can also take fruits that contain a high amount of healthy fats, such as plantains, shredded coconut and avocado.
Starchy vegetables
Most diets allow people to consume as many vegetables as they like. A lot of them are high in fiber, which can improve blood sugar control and promote weight loss. But, the amount of digestible carbs in starchy vegetables is higher than their fiber content. These should be taken in moderation in a low carb diet. These vegetables include sweet potatoes, sweet corn, butternut squash, peas and potatoes. Instead, you should take low carb vegetables, such as mushrooms, asparagus, baby spinach and bell peppers.
Pasta
Even though it is inexpensive and versatile, pasta is high in carbs. A whole wheat variety is better because it has lower carbs. You can also opt for pasta not made of wheat, as they have high amounts of fiber, which can reduce the net carbs. These include lentil pasta, veggie pasta and chickpea pasta.
Beer and mixers
When you are following a low carb diet, you can take alcohol in moderation. As a matter of fact, there are very few carbs in dry wine and hard liquors, such as rum, have no carbs at all. But, the amount of carbs is high in beer. In addition, it is also lacking in vital nutrients that are usually found in high carb foods, such as minerals, vitamins, fiber and protein.
