Low carb dieting, does not mean zero carbs or dangerously low levels of carbs. Your organs need carbs to function. Not all carbs are bad. Carbohydrates are essential to a healthy diet. I believe a good low carb regime should contain good sources of carbohydrates such as vegetables, nuts, and moderate quantities of fruit and unprocessed grains. Vegetables are a good source of carbohydrates as they are low in calories and rich in vitamins and minerals. Foods high in processed carbohydrates (such as bread, pasta and white rice) should be limited as they have been shown to spike blood glucose and raise insulin levels. Furthermore, such foods are high in calories and low in nutrients.
According to the “Dietary Guidelines for Americans 2005,” which is approved jointly by the Secretaries of Health and Human Services and of Agriculture, the most important part of a diet is consuming an assortment of nutrient dense foods while limiting the amount of saturated and trans fats, salt, sugar, cholesterol and alcohol. The core foods to eat are fruits, vegetables, whole grains, and milk. A variety of fruits and vegetables is best, eating some vegetables every week from each of its subgroups: dark green, orange, legume, starchy vegetables, and others, as they all provide different essential vitamins. Three cups of fat-free or low fat milk or dairy products should be included in a day’s diet. A diet comprising of these basic food groups will create a very healthy lifestyle (“Dietary Guidelines for Americans 2005”).
There are several things that should be consumed only in limited proportions. Saturated fat, and trans fat intake should be minimal. Total fat intake should be between twenty to thirty five percent of daily caloric intake, with the majority of fats coming from nuts, fish, and vegetables oils containing healthier polyunsaturated and monounsaturated fatty acids. Low fat, fat free, and lean choices in meat, dairy, nuts, poultry, and dry beans are the healthiest (“Dietary Guidelines for Americans 2005”).
Carbohydrates have received the blame for fat retention by many fad diets, but they do play an important part in a healthy diet. The right carbohydrates, such as in whole grains and fruits, provide long-lasting energy, but refined sugars burn energy out quickly. Fiber rich foods in preferable over foods with added sugar or caloric sweeteners. Sodium, or salt, ingestion should be less than 2300 mg or one teaspoon per day. Food choices should have little or no salt, but more potassium rich foods like fruits and vegetables (“Dietary Guidelines for Americans 2005”).
Alcoholic beverages can be part of a healthy diet when consumed in moderation. A recommended intake is one drink a day for women and up to two drinks per day for men. Alcohol should not be consumed by certain individuals, including women who may become pregnant, pregnant and nursing women, children and adolescents, those with certain medical conditions, those who are taking medications that may interact with alcohol, and those who cannot control alcohol consumption. Alcohol contains unnecessary additional calories in a diet monitoring caloric intake that could be used consuming healthier food (“Dietary Guidelines for Americans 2005”).
Note: The information on this site is not meant to replace the advice of qualified health professionals. Consult your doctor before undertaking any weight loss regime.