Carbohydrate is an important nutrient for our body growth and strength for no doubt. But this single category provides a number of health disadvantages at times. Fortunately, you can live a hearty and healthy by skipping this nutrient completely from your daily meal. However, most health experts suggest limiting carbs in your meal is better than skipping it entirely.
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We know that carbohydrate incorporates a large part of our meal at normal times. So, you must find some extremely suitable substitute for carbs, when replacing it with other types of nutritious foods. A health-conscious person must know a few significant sides of carbohydrate before limiting them from their plate. Here are some crucial facts about this category along with some supremely effective ways of how to control carbs intake in daily meal, let’s take a quick look below-
- The disadvantages of consuming heavy carbs
- The benefits of controlling carbs intake
- Best ways to control carbs intake
- What is the right amount of carbs to take in a low-carb diet
- Best substitute foods for carbs
The Disadvantages Of Consuming Heavy Carbs:
There are many disadvantages we can have from consuming carbohydrates regularly. This often leads us to attempt to control our carb intake in every possible way. Many chronic diseases can incorporate us for consuming complex carbohydrates for long. Sometimes, the consumption of carbs can slow down the curing process of some diseases as well. Some of the typical reasons for limiting our carbs intake are as follows-
- Stimulates obesity or the problem of overweight in your body
- Regular consumption of a high amount of carbs can affect your insulin level
- People with type 2 diabetes can have worsened signs of this problem with an uncontrolled carb-intake
- Intake of a large number of carbs can lead you to the signs of hypertension
- Carbs can lower the level of good cholesterol LDL in your blood effectively
- It can stimulate triglycerides or increase fat levels in your blood
- Forcefully reduce the normal rate of metabolism, which leads to unnecessary weight gain
- And make you sloth by increasing your sleeping habits noticeably.
The Benefits Of Controlling Carbs Intake:
You can achieve more than one or two advantages to your overall health by a low-carb diet. The most basic and proven health benefits of controlling carbs intake are-
- It leads to the way of rapid weight loss in the fastest period
- Controls your appetite and thus manages the problem of obesity efficiently
- Diminishes the level of triglyceride from your blood drastically
- Lifts up the level of good cholesterol LDL in your blood in a higher amount
- Efficiently reduces blood sugar level and insulin levels incredibly
- A Ketogenic diet can lower your blood pressure level and give you relief from the problem of hypertension too
- Work for the betterment of metabolic syndrome and help to keep your metabolic rate normal
- And surprisingly provide some therapeutic effects to your brain by a low-carb protein-rich diet plan.
Best Ways To Control Carbs Intake:
So, you can get plenty of health benefits by following a low-carb Ketogenic diet plan in your regular life. Now, you need to learn how to do the job perfectly and how to start a carb-free or extremely low-carb diet without hampering your normal eating habits a bit. Here are some useful tips in this regard-
- Learn about the nutrient value of foods more attentively and find out the source of carbs properly
- Try to recognize which foods are simple carbohydrates and which ones are complex carbohydrates
- Try to learn the exact role of carbs in your body and the possibilities you may have with a less-carb diet
- Try to say no to processed grains which are the harmful source of complex carbohydrate
- White bread, white rice, flour, white pasta, white noodles, etc. are some of those items you need to avoid here
- Any kind of sweets and products with added sugar can be counted as a source of carbohydrate, try to avoid them to
- Say no to starchy veggies, as despite being a part of a vegetable category, starchy vegetables contain a higher amount of carbohydrate in them
- Potatoes, sweet potatoes, corn, winter squash, parsnips, beets, peas, etc. are some of those starchy veggies you need to skip in this attempt
- If you can’t cut the entire carbs from your plate at once, take small initiatives to reach your goal
- Firstly limit your portions, like manage your plate with 30% of carbs, 40% protein and 40% fat at the beginning of your low-carb diet
- Gradually decrease the number of carbs and alternately increase the amount of protein as well as fats in your plate
- Don’t stop until you diminish the about of carb to the level of 5%, as this is the right amount to take in a perfect low-carb Ketogenic diet
- It is better to make a proper plan and set a perfect target at the beginning to get the goal of low-carb diet more effortlessly
- Try to buy food after checking the labels and subsequent to knowing the exact amount of carb portion in a pack
- Try to consult a health expert or arrange a glycemic index, which will let you know how much of carbs your body can digest easily
- Try not to be hard on yourself and maintain only that dietary changes which you can handle normally in your health condition
- Beware of having the side effects of following a low-carb diet for long, which may occur due to the deficiency of enough sugar to produce energy in your body
- Nausea, headache, mental fatigue, bad breath, weakness, etc. are some possible health conditions you may have by following a low-carb diet for long
- Watch your choice for snacks and make sure you maintain the low-carb motto for the snack-time as well
- And try to count your carbs daily with a nutrition tracker to be updated about the exact amount of carbs you intake daily through your foods.
What Is The Right Amount Of Carbs To Take In A Perfect Low-Carb Diet:
One person must consult a doctor or a health expert and discuss their plan of low-carb diet before started following it strictly. It will help them to be on the safe side from the grasp of possible side effects, which may occur for the cut of carbs in your meal. According to the studies, a high-carb diet may provide 900-1300 calories per day from a carbohydrate-rich plate.
A Keto diet or low carb diet should not surpass the limit of 240-250 calories amount per day. That means you need to consume carbohydrates only this much, which can provide only 60-130 grams of carbs every single day. Once you learn to count or track your carb intake, this will be easier for you to follow a low-carb diet with more perfection.
Best Substitute Foods For Carbs:
To limit the carb intake in your regular foods, you must learn a smart trick of replacing foods with the right substitute. Here is a perfect guideline in this regard-
- Low-carb homemade bread items with normal starchy bread
- Replace cow’s milk with almond milk and coconut milk
- Starchy vegetables with leafy greens like spinach, kale, collard veggies, broccoli, asparagus, etc. vegetables
- Replace natural sweeteners like stevia, xylitol, erythritol, maple syrup, honey, etc. instead of sugar
- Use coconut flour, almond flour, instead of whole wheat flour or all-purpose flour
- Replace normal high-carb dairy products with low-carb ones like Greek yogurt, mozzarella cheese, cheddar cheese, cottage cheese, ricotta cheese, skim milk, etc.
- Cut down on any carbohydrate-rich items from your plate and manage them with high-protein content like meat, eggs, fish, nuts, poultry products, etc.
- Use zucchini or squash noodles instead of normal flour-made noodles
- Replace rice with quinoa and normal pasta with homemade carrot pasta for a low-carb benefit
- Replace high-carb snacks with almonds, peanuts, walnuts, cheese dips with vegetable sticks, pecans, and macadamia nuts
- Cook your food with broil and baking process using lots of herbs and spices instead of oily recipes
- Buns with Portobello mushrooms, French fries with baked vegetable sticks like butternut, squash, carrot or turnip strips
- And any whole-wheat flour recipe with oatmeal power to keep your low-carb diet tasty enough along with a lower amount of carbohydrate.
If you have the right information and tools then transitioning to a low-carb diet can relatively easy. There are some simple tips to control carbs intake in your daily life are described in the given article. However, one of the great benefits of low carb diet such as protein, healthy fats and veggies is that they are ridiculously simple and you don’t need to track anything if you don’t want to.
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