When we talk about some carbohydrate-counting diets, it means the diets in which you would keep record of the carbohydrates you consume everyday. Sometimes, such diets would exclude taking consideration of other factors like calories or fat, but that is not always the case. Now the carb-counting diets have become quite popular with implementation of the Atkins plan. As for the diabetes patients, it is also necessary to for them to keep track of the daily consumption of carbs so as to control their blood sugar levels. Here are a few tips we suggest if you want to pursue a carbohydrate diet.
1. To know what should avoided.
Whether you are carrying out a plan in losing weight or you are a diabetes patient, the most important thing you should know is how many carbohydrates you could consume each day. You may remember that when in the induction phase of the Atkins plan, dieters are only allowed to have 20 carbs each day, but when they move into the weight-loss phase, this figure could be larger. Generally speaking, the diabetics should have some special limitations on the carbohydrates they should care about.
The following thing you should know is to find out what kinds of foods with high-content of carbohydrates. As we know, in our daily life, we could have two kinds of carbohydrates; they are simple carbs and complex carbs. In practice, you have to avoid those simple carbs, because when you take carbs, they would turn into glucose (blood sugar). Therefore, be careful about the sugary food and high-fructose corn syrup, which have many simple carbohydrates. As for some foods such as crackers or breads and pasta, you should take in small amounts or give them up if necessary.
The high-carb foods include ice cream, potatoes, graham crackers, honey, white rice, bagels and raisins.
2. To know what should be eaten.
After you have known something about what you should avoid when taking your own foods, you should be aware about what you could eat in your daily life. It is strongly suggested that you should have more vegetables because of their low-carb content. You had better choose those foods which are characteristic of low-carb and richness in vitamins. The nutritious vegetables with few carbohydrates include eggplant, broccoli, cauliflower and zucchini as well as sprouts, mushrooms, onions, bell peppers and avocado.
In addition to vegetables, some nuts and seeds are not only low in carbohydrates, but also rich in phytonutrients and antioxidants. The low-carb ones include pecans, walnuts, almonds and brazil nuts.
If you are on the carbohydrate-counting diet, you should strictly control the fruit you take everyday. But you could turn to those low-carb fruits, such as peaches, figs, prunes, passion fruit, plums, and Jicama.
3. To know what should be replaced.
There is an important step you could take when you want to you’re your intake of carb down; that is to replace some high-carb foods with other lower-carb ones. If you are fond of having bread and pasta everyday, you could turn to some low-carb ones like whole grain bread or spinach pasta and whole wheat pasta. If you have to take your lunch with you to your workplace, you should try to replace your packaged lunch with low-carb and low-sugar alternatives. When you make your salads, you had better just use your own dressing olive oil and lime, since some kinds of salad dressings contain sugar or use corn syrup.
*Image source: http://www.theskinnyonlowcal.org/watching-your-carb-intake-calories-still-count/