Have you ever heard about low-carb foods as they have become the preferred ingredients for those who want to lose weight? This includes foods with a low or no nutritional composition of carbohydrates. This is why in-this article, we will detail what are low carbohydrate foods as well as one or another tip:
Low-carb foods and tips on them
Vegetables and legumes
It is not one hundred percent true that vegetables are the low-carbohydrate foods par excellence since some have high doses of this substance. Those that are mainly characterized by their low carbohydrate content are zucchini, broccoli, cauliflower, spinach, mushrooms, celery, cherry tomatoes, cabbage, watercress, peppers, asparagus, eggplant, spinach, cucumber, onion, chayote, green beans, arugula, endive, leek, celery, and lettuce.
Pumpkin and sweet potato, on the other hand, may seem very low in carbohydrates, but they are not. This is because despite having a low glycemic index, that is, sugars are slowly absorbed by the body; they have a very high glycemic load or too many carbohydrates.
Fruits
Fruits can often promote high levels of carbohydrates due to their content of fructose, a source of carbohydrates. Many fruits have high amounts of fructose. However, this can be avoided by correctly consuming fruits, thus reducing the rate at which the body metabolizes carbohydrates. An example of this would be to consume fruits next to a source of fiber, such as that present in chia seeds, or destroyed with bagasse in the case of tangerine or orange. Fruits with a lower carbohydrate content are avocado, strawberry, peach, melon, and coconut.
Proteins
Low-carb foods, such as meat, fish, eggs, dairy products, soy, and quinoa, are generally high in protein. Proteins are an essential nutrient for the body since amino acids are obtained from them, critical in structural, metabolic, and motor functions and crucial components of muscles and collagen formation.
Nor can we fail to mention that proteins are fundamental for producing hormones, enzymes and regulating immune functions. The foods richest in protein and with all the essential amino acids are those of animal origin, such as fish, chicken, beef, eggs, and dairy products. It would be best to remember that proteins from worn parts, such as fish and chicken without skin, duck, sirloin, loin, skim milk, and white cheese, should be preferred.
Proteins to avoid
Processed proteins such as bacon, sausages, and hams should be avoided, as well as those meats with skin (thigh) or very apparent fats. This is because they-have a high concentration of saturated fats. The recommendation given by some specialists is that fat consumption should not exceed 10% of calories in the diet.
Sources of fats
Not necessarily because food is a source of fat will be excluded from low-carbohydrate foods since some have healthy fats, among which we will mention are olive and coconut oil, avocado, and others, being a source of healthy unsaturated fats. Several studies have shown that consuming this kind of food becomes very beneficial for preventing cardiovascular disease and stroke; this is because this type of fat increases HDL levels and lowers LDL cholesterol-reducing the risk of heart attack or atherosclerosis.
Sources of fat to avoid
The fats that should be avoided come from saturated fats, usually in large amounts in red meat. We should also avoid trans fats found in processed foods such as cookies, chips, and others. We must remember that sometimes this kind of processed food comes with the description of zero trans fat. However, ingredients such as palm oil or hydrogenated fats are considered part of trans foods. This type of fat produces an increased risk of overweight / obesity, chronic diseases, and cardiovascular.
Foods that seem low in carbohydrates but are not:
Bread and pasta from whole grains can spread the false idea that they have low amounts of carbohydrates. Still, they are not, since despite having a low glycemic index due-to their high fiber content, making the digestion of carbohydrates slower, they are still a source of carbohydrates and cannot be considered low-carbohydrate foods. Cereals such as rice, chickpeas, beans, and lentils, among others, are also not regarded as inferior in carbohydrates since, despite having low glycemic index (slow digestion), all these cereals still have large amounts of carbohydrates and are not considered standard in carbohydrates.
Take care of the low-carb diet.
A low-carb diet can be safe if the person consumes sufficient carbohydrates. The number of carbohydrates to finish should not exceed 40% of the total energy intake, not counting the proteins ingested. Still, it is a highly complex diet because it dramatically reduces a source supply of low-carbohydrate foods in vegetables and meats.