What are healthy low carbohydrate foods?
We’ve talked a lot in the Park Medical Group blog about the benefits of a Low Carb, Healthy Fat diet, especially concerning managing diabetes.
If you have adopted a Low Carb, Healthy Fat diet it can be difficult to know where to start. If you are interested in the benefits of this diet to manage diabetes, or you want to adopt this diet for your children, you should speak to your GP first.
Low-carb foods include:
- Natural Fats
Low Carbohydrate Meats and Eggs
Some good news for meat-lovers – if you’re going to adopt a Low Carbohydrate, Healthy Fat diet, meat is at the top of the ‘foods to eat’ list. Any type of meat is low in carbohydrates, including beef, pork, lamb, game, and poultry.
It’s always best to try to buy organic or grass-fed meats to add to your diet. And don’t worry about cutting the fat off your meat or avoiding the skin on your chicken (unless you don’t like it) – these are great sources of healthy fat.
Organic eggs are another excellent low carbohydrate food, no matter how they are prepared. For the perfect low-carb snack, keep some boiled eggs in your fridge.
If you want to learn more about the Low Carb, Healthy Fat diet, book an appointment with Park Medical Group today to discuss the benefits of adopting this diet in relation to any health issues you may have. Ask to see Doctor Sanjeev if you want a guided weight loss program, or are looking to reverse type 2 diabetes, fatty liver, and metabolic syndrome through lifestyle modifications and without the use of medications, supplements, or surgery.
Above Ground versus Below Ground Vegetables
Vegetables are a key addition to any diet, but it pays to be careful which vegetables you are eating if you’re trying to avoid carbohydrates.
There is a simple rule that can help to determine which vegetables have fewer carbs.
Vegetables that are grown above the ground generally contain fewer carbs than those that grow below the ground.
Vegetables grown above the ground (and their net carbs per 100 grams) include spinach (1), lettuce (2), avocado (2), eggplant (3), kale (4) and Brussel sprouts (5).
Compare these numbers to vegetables grown below the ground: carrot (7), parsnip (13), potato (15), sweet potato (17).
As you can see, the greener, leafier vegetables grown above the ground have significantly fewer net carbohydrates per 100 grams, so it’s a good idea to stick to the above ground-below ground rule.
If you are interested in the benefits of a Low Carb, Healthy Fat diet, especially in relation to weight loss and/or managing diabetes, speak to Dr Sanjeev at Park Medical Group.
High-Carb Foods to Avoid
Trying to avoid foods high in carbohydrates can feel like a minefield. But the more you educate yourself, the easier it will be to stick to the Low Carb, Healthy Fat diet.
Foods high in carbohydrates that should be avoided as much as possible include:
- Sugar – soft drinks, candy, juice, chocolate, breakfast cereals – sugar is hiding everywhere.
- Starch – flour, wheat products, potatoes, corn, rice.
- Beer – Australia’s favourite beverage is unfortunately filled with carbohydrates. If you are looking for low-carb alcohol choices, try champagne or wine. As always, drink alcohol in moderation.
- Fruit – berries are fine in moderation, but high-carb fruits are full of sugar and fructose and should be avoided as much as possible. The worst offenders are bananas (20 net carbs per 100 grams) and grapes (16 net carbs per 100 grams).
If you want to learn more about the High Carb, Healthy Fat diet, book an appointment with Dr Sanjeev Balakrishnan at Park Medical Group today.