Low Carb Food Information

Diets that are low in carbohydrates put the body into a state of ketosis. During this process, the body burns stored fat first rather than consumed calories. This can lead to successful weight loss in many dieters. The key to a successful low-carb diet is to understand the way in which food impacts the body. Different types of carbohydrates have different effects on blood sugar and body processes, and a low carb diet focuses on eating the "right" types of food. Understanding food is the first step to creating a successful low carb diet plan.

Types of Carbs

• Carbohydrates can be grouped into two broad categories. Simple carbohydrates include refined flour, sugar and other fast burning foods such as white rice. These foods have a great impact upon insulin levels, causing a quick spike to blood sugar. This can lead to a later sharp decline in blood sugar, causing hunger, irritability and sluggishness. Complex carbohydrates such as wheat flour, whole grains, and fiber-rich vegetables do not produce the same glucose response; instead, they are consumed much more slowly by the body. This leads to more even blood sugar levels, a longer lasting feeling of fullness and steadier energy supply.

Net Carbs

• Also called "impact carbs," the net carbohydrate count of a food is the number of grams of carbohydrates that will impact the blood sugar. The net carbs of a food are calculated by reading the food label and subtracting the number of grams of fiber and sugar alcohol from the total carbohydrate count. The number that remains is the impact carb count. Foods with a lower impact carb count are more desirable in a low-carb diet.

Protein

• Lean protein consumption is central to a low-carb diet. This is especially important when combined with regular exercise, as protein is necessary to build lean muscle tissue. Lean protein can come from many sources. Animal-based sources include lean beef, chicken, fish, eggs, and dairy products such as milk, yogurt and cheese. Vegetarian choices for lean protein can include nuts such as almonds, cashews and peanuts. Peanut butter, lentils and chickpeas are all also sources of lean protein that are not based in animal products.

Vegetables

• Vegetables play an important role in weight loss of all types, and low-carb diets are no exception. Different diet plans disagree on which vegetables are allowed in a low-carb diet. In most cases, diets agree that white rice and white potatoes are off of the low-carb menu, replaced by higher-fiber alternatives. Colored vegetables such as corn and carrots may also be restricted or eliminated. The dieter is steered toward green, leafy vegetables and high-fiber options.

Fruits and Sweets

• The final part of the low-carb diet is fruits and other sweets. Most low-carb diets are in agreement that during the initial stages of dieting these should be avoided. Fruits that are high in fiber and water content and low in sugars are ideal for a low-carb diet. This can include berries such as raspberries, blueberries, strawberries. Fruits like watermelon have a high water content and can also satisfy a sweet tooth. Avoiding high-sugar fruits such as oranges, grapes, bananas and dried fruits should be practiced, as these fruits raise the blood sugar.