Health news tips is focusing on low-carb Mediterranean diet, but it is important to understand what a low-carb diet is. This diet limits carbohydrates such as those found in grains, starchy vegetables, and fruit and emphasizes foods high in protein and fat. Many types of low-carb diets exist such as the famous paleo or Ketogenic Diet. Each diet has varying restrictions on the types and amounts of carbohydrates you can eat. Our low carb Mediterranean diet, therefore, focuses on limiting processed food and sugars and add more veggies into your daily diet routine.
Purpose of Low-Carb Diet
First, the low carb diet helps to maintain the glucose level in the body. Most people start a low-carb diet for weight loss. But, low-carb diets may have health benefits beyond weight loss, such as reducing risk factors associated with type II diabetes and metabolic syndrome.
How Does a Low-Carb Diet Work?
As the name says, a low-carb diet restricts the type and amount of carbohydrates you eat and replace it with fats and proteins. Carbohydrates are a type of calorie-providing macronutrient found in many foods and beverages.
Types of Carbohydrates
Carbohydrates can be simple or complex. They can further be classified as simple refined (table sugar), simple natural (lactose in milk and fructose in fruit), complex refined (white flour) and complex natural (whole grains or beans).
Low-Carb Diet
Your body uses carbohydrates as its main fuel source. Complex carbohydrates (starches) are broken down into simple sugars during digestion. They’re then absorbed into your bloodstream, where they’re known as blood sugar (glucose). In general, natural complex carbohydrates are digested more slowly and they have less effect on blood sugar. Natural complex carbohydrates provide bulk and serve other body functions beyond fuel. When limiting our carb intake we force our body to burn fat for energy instead of carbohydrates.
Rising levels of blood sugar trigger the body to release insulin. Insulin helps glucose enter the body’s cells. Some glucose is used by your body for energy, fueling all of your activities, whether it’s going for a jog or a simple office workout or simply breathing. Extra glucose is usually stored in your liver, muscles and other cells for later use or is converted to fat.
The idea behind the low-carb diet is that decreasing carbs lowers insulin levels, which causes the body to burn stored fat for energy, also known as ketosis, and ultimately leads to weight loss.
Foods to eat on a Low-Carb Diet
In general, a low-carb diet focuses on fats and proteins, including meat, poultry, fish and eggs, and some non-starchy vegetables. A low-carb diet generally excludes or limits most grains, legumes, fruits, breads, sweets, pastas and starchy vegetables, and sometimes nuts and seeds. Some low-carb diet plans allow small amounts of certain fruits, vegetables and whole grains.