2. A low carbohydrate diet is now becoming a
common song all ever the world. This has
been necessitated by an increase in lifestyle
diseases affecting a bigger proportion of our
population globally. The main challenge is
having a proper understanding of our
nutritional needs and what to buy at our food
stores that contain lower amounts of
carbohydrates.
3. Carbohydrates are an important part of our food;
which after digestion, the end product is glucose
as the main source of energy. However, when
there is an excess intake of these types of food,
there is a tendency of the body to develop a
crisis of stabilizing the glucose levels. As a result
one will be required to know the kind of food
that won't make the blood glucose to shoot up.
The objective of the knowledge of carbohydrate
levels is to ensure that whatever king of food
you take there is always a slow and steady
release of glucose into the blood stream.
Carbohydrates foods with high fiber content will
slow digestion and the release of glucose.
4. 1. Whole grains
โข The unique property of whole grains makes them
become the best carbohydrate sources as
compared to the refined ones. When grains are
refined, their nutritive value goes down since
some of the essential components are removed
and as a result, when eaten, the release of
glucose into the blood stream takes place very
fast. The grains of great importance are oats,
wheat, brown rice and even barley.
5. 2. Vegetables
โข Green leafy vegetables like spinach, broccoli,
Carrots, cauliflower, tomatoes, all types of
cabbage etc., contain small amounts of
carbohydrates and this tends to have minimal
effects on the blood sugar unless the
consumption is in large quantities.
6. 3. Avocados
โข Avocados are a special group of fruits which help maintain
an adequate blood sugar levels and also balances the fat
composition in the blood.
7. 4. Mushrooms
โข Mushrooms are very much
appreciated for their
pleasant flavor and whitish
appearance. Their caloric
content is relatively lower
than most carbohydrate
sources. They supply the
body with proteins, B group
vitamins and very minimal
carbohydrates.
8. 5. Nuts
โข All oil-bearing nuts are poor in
carbohydrates and rich in
proteins. These supply their
energy in the form of easily
assimilated fatty acids and are
also rich in vitamins B and E.
Though good in proteins, it is
recommended to use them in
moderation.
9. 6. Alfalfa
โข The alfalfa sprouts are eaten raw in salads and
sand-witches. Tender alfalfa leaves can be eaten
raw in salads. They are usually cooked, as much
as chard or spinach, in soups, omelets and
croquettes.
โข Alfalfa sprouts contain close to 1 mg of iron per
100 g and this helps in the production of red blood
cells. It also contains between 300 to 400
ug(micrograms) of vitamin K per 100 g, am
amount far superior to that of meat (7 ug) or milk
(3.5 ug). Vitamin K is essential to the Liver's
production of prothrombin and other factors
involved in blood clotting.
10. 7. Legumes
โข The fiber content of most legumes is relatively high
and this makes them be of great value to
individual who want to have a low carbohydrate
diet. These are good is supplying the body with
protein which helps in muscle building.
11. 8. Pepper
โข Sweet pepper contains very few
carbohydrates and calories. In
addition to this, they provide a
great deal of provitamin A and
vitamin C. When peppers are
young and tender, they may be
eaten raw in salads, which
provide maximum nutritional
benefits. In this case they must
be thinly sliced and well chewed.
12. 9. Spirulina
โข This microscopic algae is very rich in
proteins, Vitamins and iron, but has
virtually no calories. Spirulina's contain
high quality protein (5.9 % in fresh
algae and 57.5 % if dehydrated). The
vitamins present are B1, B2, E niacin,
folates and B12. They also contain
polyunsaturated omega-3 fatty acids.
13. 10. Garcinia
โข The extracts of this fruits are a natural
anorexigenic (appetite-reducer). They
produce a sensation of satiety and aid the
metabolism of sugars, inhibiting their
conversion to fat.
14. You can check out my sources:
http://amzn.to/1p0hWWT
http://ezinearticles.com/?Top-10-Low-Carbohydrate-
Foods&id=8048024
