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Low-Carb Diet Guidelines
It is important to point
out that, for most people, the only foods that are NEVER allowed on a
low-carbohydrate diet are those containing white flour and/or sugar
(including honey). Although grains and breads are on the "Restricted" list,
people who are on a weight-maintenance diet, non-obese diabetics, or those
who can tolerate a few additional carbs and still lose weight, may eat a
limited amount of grain products. The same applies to fruits. Most fruits
are restricted, but some fruit (other than watermelons and bananas) is
allowed as long as it does not produce weight gains.
The number of grams of
carbohydrates allowed per day varies greatly with the individual. Some
people need to keep their carb count to 20 grams or less per day to lose
weight. Others may successfully lose weight on 50 or 60 grams per day.
Non-obese diabetics may eat as much as 100 grams of complex carbs per day.
But remember, just because you are allowed to eat 20 grams (or 50, or 60) of
carbs per day doesn't mean that you can eat those in the form of sugar or
starch. Make sure every gram of carbohydrate you eat is the healthier
complex carbohydrates found in vegetables or whole grains. And be especially
careful that your carbohydrates come from foods that have a low glycemic
index.
A "Sugar-Free" Caution...
Just because a product is
labeled as "sugar-free" does not mean it is safe for diabetics or for those
on a low-carb diet. Sugar-free cake mixes, snack cakes, and cookies
especially should be avoided because, even though they may not technically
contain sugar, the starch that's in them will quickly convert to sugar
before absorption into the bloodstream. Also, the "no sugar added" items
like ice cream, pies, and some candies may be loaded with sugar and other
carbs. The "no sugar added" label means only that the manufacturer did not
add any extra sugar beyond what is naturally present.
A Note About Fiber...
Fiber is our friend!
There are two types of dietary fiber: soluble and insoluble. Both are needed
for good health. Soluble fiber tends to bind bile acids and glucose in the
intestinal tract, thereby slowing their absorption. This results in lowered
cholesterol and more stable blood glucose levels. Insoluble fiber is a
bulking agent and is good at promoting regularity. It may also decrease the
risk of developing colon cancer. Supplements of dietary fiber in the form of
psyllium husks are advisable. It is also permissible to subtract the
dietary fiber from the total carbohydrate value listed on food labels,
as long as you are sure the fiber has not already been subtracted from the
total. In most cases, it has not been.
What About Fat?
A low-carb diet is a
high-fat diet. Eat enough fat to satisfy your hunger. However, all fats are
not created equal. A new look at nutritional research indicates that
saturated fat is not so bad for you after all, especially the type
containing stearic acid (found in beef). Other good fats include coconut
oil, olive oil, butter, lard, fish oil, tallow, palm kernal oil, peanut oil,
and flaxseed oil. Fats to avoid include margarine, shortening, corn oil,
safflower oil, soybean oil, and cottonseed oil as these oils are processed
at high temperatures and may contain too many of the harmful trans fats.
When you're ready to
begin your low-carbohydrate lifestyle, go to the Low-Carb Pavilion's Diet
Plan page.
Allowed Foods
Meat
Eggs Poultry Fish Shellfish (Oysters have some carbs) Cheese (some restrictions) Low-starch green vegetables
Broccoli Asparagus Spinach Mustard Greens Salad Vegetables Cauliflower Green Beans Brussels Sprouts Celery
Some fruits (in limited quantities; listed in order of preference)
Butter Cream Most Nuts (especially macadamias) Soy Products (limited amounts) Low-Carb Snack Products
Restrict Consumption of These Foods
Eliminate These Foods Completely or Use VERY Sparingly
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