A low carb diet focuses on eating a lot of protein and healthy fats, while limiting the amount of carbohydrates you consume. It’s a popular diet choice for weight loss, and can be helpful to manage certain health conditions such as diabetes or heart disease. However, many people are unaware of the other health benefits that come along with a low carb diet.
Carbs are the body’s main energy source. During digestion, they are broken down into sugars (also called glucose) that are then used to fuel the body’s cells. Any extra glucose is stored in the liver and muscles, or transformed into fat for later use. A high-carbohydrate diet can cause the body to store excess fat, which may lead to obesity and other health problems. A low-carb diet, on the other hand, can help the body burn stored fat for energy, which leads to weight loss and improved health.
Low carb diets can be incredibly restrictive, which can make them difficult to stick with long-term. However, a few simple changes can help you reap the health benefits of a low carb diet without feeling hungry or deprived.
Start with cutting out processed and added sugar. This includes things like soda, candy and sweetened yogurts. You can replace these with naturally-sweetened options such as fresh fruit, a drizzle of maple syrup on oatmeal or a dollop of peanut or almond butter on top of a sweet potato for dinner.
In addition, limit the amount of starchy vegetables and grains in your diet. For example, eat only half a cup of brown rice rather than a full cup. Instead, fill two-thirds of your plate with nonstarchy veggies such as kale or brussel sprouts. Add in a serving of protein and healthy fats, such as chicken or salmon. Finally, finish off your meal with a tablespoon of olive oil or a piece of avocado.
Some people choose to follow a very low carb diet, known as a ketogenic diet. The goal of this type of diet is to reduce insulin levels, which can help prevent and treat certain health conditions. A recent study showed that following a ketogenic diet for three weeks helped participants lower their blood sugar and reduce the need for diabetic medications.
If you have a health condition, such as diabetes or prediabetes, it’s important to work with your healthcare practitioner and a registered dietitian to determine if a low-carbohydrate diet is right for you. A dietitian can recommend how much carbohydrates you should eat per day and help you create meals that fit into your health needs and lifestyle.
It’s also important to get enough fiber, which can be found in whole grains, fruits, vegetables and legumes. Getting enough fiber can help prevent constipation and promote regularity. It can also prevent bloating caused by excess water retention. In addition to preventing constipation, fiber can also help you feel more satiated and full. In fact, eating a high-fiber diet can help reduce the risk of developing certain chronic diseases, including obesity and heart disease.