Diabetes Management
Are Low-carb Diets Healthy?
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By Apollo 24/7, Published on - 13 October 2020, Updated on - 13 September 2023
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What is a low-carb diet?
Benefits of a low-carb diet
- Supports weight loss
- Reduces levels of blood glucose
- Reduces appetite
- Effective against harmful abdominal (visceral) fat
- Stimulates reduction in blood triglycerides
- Increases HDL ‘good’ cholesterol levels
- Improves LDL ‘bad’ cholesterol levels
Low-carb diet: Foods to eat and avoid
Foods to avoid
- Sugar: Ice cream, candy, fruits juices, sweetened beverages
- Refined grains: White rice, refined wheat, and any grain stripped off their fiber
- Trans fats: Hydrogenated or partially hydrogenated oils
- Processed foods: Cereals, bread, pasta, noodles, etc.
- Starchy vegetables: potatoes, peas, chickpeas, etc.
Foods to eat
- Vegetables: Broccoli, carrots, spinach, cauliflower, and many others
- Fruits: Apples, pears, oranges, strawberries, blueberries
- Nuts and seeds: Walnuts, almonds, chia seeds, sunflower seeds, etc.
- Low-fat dairy: Butter, cheese, and yogurt
- Oils: Olive oil, coconut oil, and fish oil
- Eggs & fish rich in omega 3 fatty acids
- Lean meat
- Whole grains like brown rice, red rice, whole wheat, millets, etc
Popular low-carb diets
-
General low-carb diet
-
DASH diet (Dietary approaches to stop hypertension)
-
Mediterranean diet
Things to keep in mind before following a low-carb diet
Conclusion
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