Thanks to the popularity of low-carb diets, carbohydrates are vilified more than any other macro. But carbs are an important part of a healthy diet. They fuel your brain, and your body needs a certain amount to function properly. Plus, many carbs are high in fiber and other important nutrients you need for a well-balanced diet. Still, there are some carbs that aren’t so nutritious. And while they can have a place every so often in your diet as treats, or quick fuel during a workout, these “empty” carbs often make your blood sugar spike hello, sugar crash without doing much else for you nutrition-wise, says Elizabeth Ann Shaw, RDN. If you’re trying to stick to a low-carb or healthier diet, there are a few carbs you may want to keep in check—but luckily there are some better alternatives that still taste great. White rice might taste great with takeout, but it lacks fiber due to its refined processing. There are about 36 grams of carbs in a one-quarter cup serving. Instead, ditch basic white rice for quinoa, which has more protein and fiber and almost 10 grams fewer carbs, says Shaw. For a three-quarters cup serving, it could be around 22 grams of carbs, Shaw says.
It can be that simple. Studies show that low-carb diets can result in weight loss and improved health markers. Diabetes Therapy Effectiveness and safety of a novel care model for the management of type 2 diabetes at 1 year: An open-label, non-randomized, controlled study [nonrandomized trial; weak evidence]. Controversial topics related to a low-carb diet, and our take on them, include saturated fats, cholesterol, whole grains, red meat and restricting calories for weight loss. The list of high carb foods contains not only a lot of indulgent favorites, but also quite a few common items that may have previously been a staple of your diet. Pediatrics Management of type 1 diabetes with a very low—carbohydrate diet [very weak evidence for an exceptionally strong positive effect]. Hint: enough to feel satisfied and not hungry. Here are a few of the most popular options. Fat-Free Salad Dressings Salad, the stereotypical health food, is generally a great choice on a low carb diet. Keto browned butter asparagus with creamy eggs. This is mainly based on the consistent experience of experienced clinicians [weak evidence]. Men
Nothing says brunch quite like bagels, but they’re also super mediterranean, or low-fat diet [moderate. New England Journal of Medicine Weight loss with a low-carbohydrate, high in carbs. Drink water with your meal or occasionally a glass of wine. .