For many people, moderating carbohydrates (carbs) by eating low-carb foods is important.
This is especially true for people with certain health conditions, likediabetes.
Carbohydrates are sugar molecules that give you energy.
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But even without a health condition, keeping carbs in check is essential for overall health.
Eating too many carbs can eliminate room for other important nutrients in your diet.
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1.
Lean Proteins
Many people wonder if protein foods have carbs.
The answer is often no.
For example, if you add breading, you will likely introduce carbs to the food.
Choose lean proteinsto avoid excess saturated fat, which can increase your risk of weight gain and cardiovascular disease.
Eggs
Eggshave virtually no carbohydrates.
One medium egg contains less than 1/2 a gram of carbs.
Eating eggs as part of a meal also increases satiety, which might encourage you to eat less.
Vegetables
Not all vegetables are low in carbs, but many are.
The following are alllow-carb vegetables:
Starchy vegetables, on the other hand, are higher in carbs.
Fruits
Though fruits have more carbs than low-carb veggies, they still have fewer carbs than many other foods.
Somelower-carb fruitsinclude:
Dried fruit, apples, pineapple, and bananas are higher in carbohydrates.
Nuts and Seeds
Most nuts are naturally low in carbs.
Healthy Fats
Fats and oils are another naturally low or no-carb food.
Choosehealthy fats, such as:
8.
Dairy
Although dairy products have more carbs than meat and low-carb veggies, they are still considered low-carb foods.
A Word From Verywell
Low-carb diets range from very low to simply cutting back on added sugar.
What Makes Carbs Filling?
There are two types of carbohydrates:simple and complex carbs.
These foods provide a quick burst of energy but lack vitamins, minerals, and fiber.
These foods are digested more slowly, giving you energy over a prolonged period.
Whenchoosing carbs to feel full, it makes the most sense to choose complex carbs over simple carbs.
Calculating Which Foods Are Low-Carb
Calculating carbsfor a low-carb diet helps you understand the foods you eat.
you could calculate “net carbs,” which means carbohydrates minus fiber and sugar alcohol.
Doing so gives you the digestible (net) carbs.
Some will be partially digested and provide calories.
For this reason, experts recommend simply calculating the total grams of carbs consumed rather than the net carbs.
What Is a Low-Carb Diet?
Studies define a low-carb diet in different ways.
Low-carb diets can be an excellent way to manage your weight.
Try not to limit them too much or go completely “carb-free.”
The best approach is to replace highly processed carbs and added sugars with unprocessed carbs.
There is no magic number for determining how many carbs you should consume.
A healthcare provider can help determine what is best for your diet.
A healthcare provider or registered dietitian can help determine if a low-carb diet is best for you.
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