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Thursday, September 15, 2022

Know the best and worst low carb foods for weight loss

Know the best and worst low carb foods for weight loss 

Good low-carb foods for weight loss:

1. Low-carb vegetables

Although vegetables include carbs, this does not mean you should avoid them! A healthy diet must contain vegetables. Vegetables are rich  in fibre, so they have fewer net carbohydrates. Loading up on leafy greens and colourful low-carb vegetables supports ensure you get lots of antioxidants to fight disease.

2. Seeds and nuts

These wonder foods are rich in healthy fats and nutrients that help health and weight loss.They are rich in alpha-linolenic acid, which has been found to support the body’s natural anti-inflammatory response, also  mono and polyunsaturated fats, which have been demonstrated to help good blood sugar balance. Chia seeds, flax seeds, almonds, hazelnuts, pumpkin seeds, and hemp seeds, are few low carbohydrate-rich seeds and nuts.

3. Fermented foods

Fermented foods have been a main in most diets around the world for ages, and with good reason! These foods, like  buttermilk, idli, kimchi, and kombucha, are high in useful bacteria that aid digestion and gut health. Several of these gut-friendly foods are low in carbohydrates, but read the labels! Kombuchas, in specific , frequently include extra fruit juice or even sugar for flavour, which greatly boosts the carb content.

Certain items that are even contained under low-carb foods are not advisable because of  their high carbohydrate content.

Bad low-carb foods

1. Spreads and oils made from vegetables

Refined oils (canola, peanut, maize, soy), margarine, butter spread, and vegetable shortening are a some examples of vegetable oils and spreads.

These industrially processed vegetable fats are often hydrogenated, resulting in hazardous trans fats. They are even disproportionately high in omega-6 fatty acids as opposed to omega-3 fatty acids. Omega-6 fatty acids have even been linked to chronic inflammatory disorders and obesity.

2. Protein snacks

It’s quite obvious that most low-carb protein bars aren’t exactly the perfect healthy food with tastes such as birthday cake, cookies and cream, and more.These highly processed items include unnatural ingredients and fillers like  emulsifiers (lecithin, xanthan gum, etc.) that have been discovered to disrupt the gut flora and may cause intestinal inflammation. In fact, some bars include ingredients like  almond butter, collagen, and coconut oil. These have fewer additives and are a great choice  for a packaged low-carb snack on occasion.

3. Diet aerated beverages

Artificial sweeteners are commonly utilized in ‘diet’ and ‘zero calories’ drinks. Although they are low in net carbs, artificial sweeteners promote sugar cravings and reliance, also  weight gain. Non-caloric artificial sweeteners even affect the gut microbiota, which can direct to glucose intolerance.

All in all, if you do decide to follow a low-carb diet, confirm  it’s mostly made up of whole foods to ignore vitamin deficits and long-term health issues associated with highly processed meals.

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