Key Markers To Monitor In Low Carb Diets

From Atkins to the ketogenic diet, low-carb eating has some serious staying power in the diet world. Check out this guide if you’re curious about how this eating approach may aid diabetes management, weight loss, and other purported health benefits.

It is important to remember that what is considered to be low-carb for one individual may not be the same for another. There is not a precise meaning of the term “low-carb” in the medical field. To go “low-carb” you just need to decrease the amount of carbohydrates consumed compared to your usual intake.

Generally speaking, it may be necessary to restrict carbohydrate intake to 50 to 100g each day when following a low-carb diet. A ketogenic diet is considered to be very low-carb, whereas a moderate-carb diet would involve eating between 100 to 200 grams of carbs per day.

Potential Benefits of a Low-Carb Diet

Not only can a “low-carb” approach to eating help you to lose weight it can also help optimize your health.

Research shows that women who are obese or have metabolic problems do better hormonally on lower carbs and that other outcomes of a low-carb diet can include better sleep, mental clarity, and increased satiety.

Franziska Spritzler, a dietitian located in Orange County, California, noted that decreasing carbohydrate intake can result in improved blood sugar and insulin levels, which can be beneficial when assessing the two to three month average of one’s blood sugar levels (A1C). This could also be advantageous for slimming down, a widespread objective for individuals with type 2 diabetes.

Past research shows that people who ate three lower-carb meals (of less than 30 percent carbs each) reduced their insulin resistance by more than 30 percent compared with people who consumed higher-carb meals (60 percent carbs).

Further research indicates that insulin resistance can be improved with a low-carb diet in just one month.

You can see the results, too. One small randomized clinical trial on older adults with obesity found that, compared with a low-fat diet, a very low carb diet shaved off 3 times more visceral fat, a type of belly fat that hugs organs and is linked to disease. The low-carb group also lost 9.7 percent of total fat compared with just 2 percent in the low-fat followers. A meta-analysis also concluded that in obese people, a low-carb diet reduced fat over the course of a year (but not body weight), with the greatest benefits seen in a very-low-carb diet.

Limitations of Low-Carb Dieting

That said, there isn’t an agreement that a low-carb diet is superior to any other kind of diet or that it’s healthier long term.

A review that looked at the diet among those with diabetes noted that when it comes to weight loss, a low-carb diet performs no better than other higher-carb diets; and that it doesn’t produce better glycemic control, either.

Another report also found that over one year, those on a low-carb diet lost weight faster than those on a low-fat one, but after a year, weight loss and A1C levels (an average of blood glucose over about three months) were remarkably similar.

READ MORE: Understanding Blood Sugar: Tips For Maintaining Healthy Blood Sugar

Health Risks of Low-Carb Diets

Furthermore, reducing carbohydrate consumption can pose a danger for some individuals.

It is not advised to go low-carb if you are highly stressed (dealing with a death or divorce) or if you are working out or in an athletic training program. Carbs help promote adrenal health which helps your body handle physical stress and emotional stress. A diet low in carbs may not give you enough energy you need.

Consult your physician if you are having health problems. An example would be if you have kidney illness, you should consult with your doctor regarding the correct intake of protein.

If you have a cardiovascular condition, you can still pursue a low-carb lifestyle, but it is advisable to focus on consuming monounsaturated fats (such as avocados, nuts, and olive oil) over saturated fats (butter and red meat). It is valid for everybody, no matter their health condition related to the heart.

Although there is some data that suggests a low-carb diet that contains more saturated fat than current recommendations did not increase “bad” LDL cholesterol (a risk factor for heart disease), you should still pay attention to the quality of foods in your low-carb diet.

It is hazardous for those with a past eating disorders to use a low-carb diet (or any other kind of limiting dietary system), which is accepted by nutrition specialists and emotional wellness experts.

Types of Low-Carb Diets

The amount of carbohydrates in one’s diet varies depending on which way you decide to go. Here are a handful you may consider.

Keto Diet

This is the most severe program, demanding that you consume less than 50 g of carbohydrates per day and significantly boost your fat consumption. You’ll eat a moderate amount of protein. This is a popular weight loss diet.

Traditional Low Carb

This regimen consists of eating only 50 to 100 grams of carbohydrates each day; many people begin here as it is not as strict as a ketogenic diet meal plan, yet still has the potential to provide outcomes.

Atkins Diet

The Atkins diet is divided into four stages, beginning with a very low-carb diet and ultimately resulting in more carbohydrate-rich foods being added into the equation. Individuals who prefer a structured approach would benefit from this.

Dukan Diet

This choice consists of four stages – two devoted to losing weight and two committed to keeping it off. An example of the Dukan diet includes four stages – one that concentrates on high-protein foods, the second that contains vegetables, the third permitting two “celebration” meals a week, and the fourth phase to keep your weight secure. The book is attractive to those who require a structured plan because its diet can be followed.

Paleo Diet

Although the paleo diet excludes grains, it does not necessarily mean that it is deficient in carbohydrates. Consuming root vegetables (such as sweet potatoes) and fruit can provide adequate levels of carbs, however the diet can be carried out that way if desired.

Foods to Avoid (or Limit) on a Low Carb Diet

1. Bread and Grains

Bread is a staple food in many cultures. There are many forms that this can take on, including sliced loaves, rolls, bagels, and sorts of flatbreads like tortillas.

Nevertheless, whatever source they come from- whether refined flour or whole grains- all of these are high in carbohydrates. The majority of items made with grains like rice, wheat and oats are full of carbohydrates and therefore should be limited or taken out of one’s diet if following a low carb way of eating.

It should be noted that the amount of carbohydrates in different types of bread may differ depending on the components used and size of the serving, but here is a general guide to the carb content of commonplace bread varieties.

White bread (1 slice): 13 grams
Whole wheat bread (1 slice): 14 grams
Flour tortilla (large): 35 grams
Bagel (regular): 55 grams

It may be difficult to stay within your carb limit when consuming a sandwich, burrito, or bagel.

If you would like to stay away from these items, you should buy or create lower carbohydrate versions. The majority of breads and grains contain too many carbohydrates to be consumed while adhering to a diet with reduced carbohydrate intake.

2. Some Fruit

Consistent evidence has demonstrated a correlation between consuming a hefty amount of fruits and vegetables and a reduced chance of cancer and heart disease.

Nevertheless, numerous fruits possess a great deal of carbohydrates, so they cannot be part of a lower carb diet plan. As such, it’s best to limit some fruits, especially sweet or dried varieties, such as:

Apple (1 small): 23 grams
Banana (1 medium): 27 grams
Raisins (1 ounce/28 grams): 23 grams
Dates (2 large): 36 grams
Mango, sliced (1 cup / 165 grams): 25 grams

Berries contain less sugar and more fiber when compared to other fruits. Berries are a good option for people on low carbohydrate diets, though those who rigidly follow a low carb lifestyle may limit their intake to a half-cup (50 grams) per day.

Decrease the amount of high sugar fruits, like dried fruits, that you consume when on a diet low in carbohydrates. That said, berries are generally fine.

3. Starchy Vegetables

Most diets allow an unlimited intake of vegetables.

In addition, a lot of vegetables have a great deal of fiber, which could help with slimming down and managing blood sugar levels.

Despite this, there are a few starchy vegetables with a bigger number of digestible carbs than fibers, so these should be either limited or done away with while on a low carb diet. These include

Corn (1 cup/165 grams): 24 grams
Potato (1 medium): 34 grams
Sweet potato or yam (1 medium): 27 grams
Beets, cooked (1 cup/170 grams): 17 grams

You will surely have a great time on a low carb diet, eating various veggies such as bell peppers, asparagus, and mushrooms.

Although various vegetables tend to have low amounts of carbohydrates, there are a handful that have quite a large amount. When trying to reduce your carb consumption, focusing on non-starchy, high-fiber vegetables is your best option.

4. Pasta

Although pasta is low-cost and adaptable, it is very high in carbohydrates. 1 cup (151g) of boiled spaghetti contains 46g of carbohydrates, while an equivalent amount of whole wheat pasta has 45g.

Eating pasta while on a low carb diet isn’t recommended unless you can control the amount you eat to an extremely small portion, which most people find difficult to do. If you have a craving for pasta but don’t want to consume too many carbs, why not make spiralized veggies or shirataki noodles instead?

Both standard and whole wheat macaroni are hefty in carbohydrates. Vegetables in a spiralized form and shirataki noodles are nutritious options with few carbohydrates.

It is widely acknowledged that breakfast cereals with a lot of sugar have a large quantity of carbohydrates. Nevertheless, even healthy cereal varieties can contain elevated amounts of carbohydrates.

One example of this is that if you eat one cup (234 grams) of prepared oatmeal it will give you 27 grams of carbohydrates. Steel-cut oats, which have undergone less processing than other types of oatmeal, still have a rather high carbohydrate content, providing 28 grams of carbs per quarter cup (40 grams) of the dry ingredient.

Additionally, one mug of granola (111 grams) contains 82 grams of carbohydrates, while the same portion of Grape Nuts supplies 93 grams. You could easily go over your required amount of carbohydrates for the day if you eat a bowl of cereal, even before you add any milk.

Even healthy, whole grain cereals are high in carbs. It is advised to strictly limit or avoid certain foods when following a low carb diet.

6. Beer

It is possible to indulge in alcoholic beverages in small amounts while following a low carb diet. Actually, there is little to no carbohydrates in un-sweetened wine, and rum does not contain any carbs whatsoever.

However, beer is fairly high in carbs. Generally, a container of beer which holds approximately 12 ounces, or 360 milliliters, contains an average total of 13 grams of carbohydrates. In comparison, a light beer has fewer carbs, with an average of 6 grams.

Studies have indicated that fluids are less satiating than solid food items. Alcoholic beverages like beer do not contain any of the major nutrients usually associated with high carb food, such as protein, fiber, vitamins, and minerals.

Instead of beer, dry wine and spirits are better alcoholic choices if you’re following a low carb diet.

7. Sweetened Yogurt

Yogurt is a tasty food that has many uses. Although plain yogurt only has a small amount of carbohydrates, many people opt for fruity, sugary types, which often have the same amount of carbs as a dessert.

A single serving (245g) of nonfat sweetened yogurt contains more carbohydrates (47g) than is present in a like amount of ice cream.

It is recommended to go for unflavored and unsweetened yogurt, and top it off with your generally low carb extras. One example of a snack that is low in carbohydrates would be half a cup of plain Greek yogurt paired with half a cup of raspberries, which together totals up to about 173 grams and less than 10 grams of net carbs.

Yogurt low in fat or without fat that has been sweetened is frequently as high in carbohydrates as sorbets and other sweets. Combining plain yogurt with low-carb ingredients like berries could be a preferable option if you adhere to a low-carbohydrate regimen.

8. Juice

While it has certain beneficial vitamins and minerals, juice is loaded with carbohydrates and almost no fiber, making it difficult to include on a low-carb eating plan.

For example, 12 ounces (355 mL) of apple juice contains approximately 42 grams of carbohydrates. The amount of sugar in this is greater than that of a single serving of soda, which contains 39 grams. A massive 55 grams can be found in the same amount of grape juice.

Vegetable juice is not very high in carbohydrates, with only 23 grams of them in a 12-ounce (355-mL) glass; however, only 4 of those grams are from fiber.

Therefore, you should be aware of the amount of juice you drink when following a low carb diet. Juice has a high carbohydrate content and negligible fiber, which could be a challenge when following a reduced-carb lifestyle.

9. Low Fat and Fat-Free Salad Dressings

A low carb diet permits the consumption of an extensive assortment of salads.

Nonetheless, purchased dressings – particularly ones with low fat or that are fat-free – usually contain more carbohydrates than anticipated.

For example, 2 tablespoons (30 mL) of low-calorie French dressing hold 10 grams of carbs whereas the same amount of light ranch dressing has 7 grams.

People usually use more than the usual two tablespoons (30 mL) to dress their big salad course. Reduce your consumption of carbohydrates by topping your salad with a rich, full-fat dressing.

Creating your very own vinaigrette with a combination of vinegar and olive oil may be advantageous for your heart health, as well as potentially maintaining a healthy body weight.

Reduce the amount of fat-free and low-fat salad dressings that you eat, as they generally have a lot of carbs. Instead, go for creamy dressings or make a homemade vinaigrette.