Carbohydrates have been made out to be the villain by many popular diets and mass media. However, everyone needs a certain amount of these compounds to function on a daily basis. To better understand this essential energy source, an understanding of good and bad carbohydrates and a low carb food list is in order.
Defining Carbohydrates
When people talk about low carb foods, they are referring to those containing a low percentage of sugars or starches, which are necessary for the body to produce energy. Carbohydrates are not the only energy source; proteins and fats have to be included in the diet as well. In fact, they are not even the most efficient source of energy. Fats provide more calories per gram, but they are only likely to be used as a resource by a highly aerobically conditioned athlete.
Our bodies derive energy from these nutrients by a chemical process, which converts the sugars into glucose, a primary power source for everyday activity. There are two forms of these compounds; in layman’s terms they are often referred to as simple and complex. To stay on an Atkin’s or South Beach style diet, stick with the latter.
The complex version takes longer for the body to break down, providing a longer, steadier source of energy. Simple sugars get broken down quickly by the body, resulting in a fast rise in blood sugar, which can leave a person feeling lethargic when the levels drop again.
Choosing Healthy Foods with Low Glycemic Index
Foods with a low ‘GI’ number take longer for the body to process, resulting in a steady supply of energy. This is why diabetics tend towards these foods, and why the average person should take the majority of fruits and veggies from these foods as well.
Below is a partial list of low carb foods, based on approximately a ¼ cup serving:
-Berries: Darker berries such as blueberries, raspberries, and blackberries have lower sugar content. Strawberries are in the middle range.
-Most melons, such as cantaloupe, honeydew, and watermelon. Also low to medium in glucose content are peaches, apples, papaya, and grapefruit.
-Broccoli
-Most greens, including bok choy, arugula, spinach, and regular lettuce.
-Green, yellow, and red bell peppers.
-Mushrooms, squash, zucchini, and so on.
Incidentally, these foods not only contain fewer carbohydrates, but they are higher in nutrients and fiber. However, many people do not want to live on fruits and vegetables alone, and if you are an athlete, it can be hard to get enough energy from these sources without supplementing the diet.
Other healthy foods to choose from include:
-Tomatoes
-Hummus
-Yogurt
-Fish and lean meats such as chicken
-Small amounts of whole grain bread
-Flat bread
-Refried, soy, or black beans
This is a small sample of the foods available when the decision is made to commit to a low carbohydrate diet, rich in healthy, and high fiber foods.
Having a general idea of which foods have levels of low and high carbs is helpful. As a rule though, maintaining a diet where the majority of energy is derived from fruits, nuts, vegetables, and whole grains will keep blood sugar in check and encourage a healthier body.