The Atkins Diet has become very popular over the past few years, and there is a lot of confusion about low carb foods. Low carb diets limit carbohydrate intake relative to the typical Western diet. Most low carb diets include a wide variety of foods, consisting mainly of meat, eggs, and other animal products, along with some fruits and vegetables. Foods high in protein and fat are eliminated and substituted with low carb foods containing a much lower percentage of protein and fat, and higher amounts of carbohydrates. The idea is that the body burns up more calories than necessary, so when you reduce your carbohydrate intake, you burn those calories instead.
This sounds good in theory, but many people find the effects very disappointing. Why are the supposed benefits from reducing your carb intake not effective? Well, one major problem was that the original Atkins plan eliminated all carbohydrates, which left people with no alternative but to eat protein and fat. This is the worst possible combination for anyone hoping to prevent diabetes. Without the carbohydrates, the body cannot use its sugar to fuel the cells, causing an insulin deficiency and subsequent diabetes.
Carbohydrates are a vital part of maintaining a healthy diet and should be abundant in any healthy diet. The trouble is that eating too many carbohydrates can cause problems like weight gain, fatigue, headaches, irritability, and depression. This is because carbohydrates take time to break down, especially in the body’s first stages of digestion. As a result, most carbs are stored as body fat. As you get into later stages of digestion, the carbohydrates break down into simple sugars and can be used by the body.
This is why eating a diet that consists primarily of high-carb foods can be extremely bad for you. By eating these types of foods on a regular basis, you deprive the body of the energy it needs to properly digest and use carbohydrates. Because of this, your body becomes weakened over time, causing you to experience more frequent fatigue, headaches, irritability, and heart problems. That’s why the best way to prevent diabetes is to eat a diet that consists of a variety of healthy, fiber-rich foods, such as fruits, vegetables, legumes, unrefined grains, nuts, and seeds.
It’s also important to eat more whole-grain foods because they contain more fiber, which helps to prevent constipation. Diarrhea is one of the biggest symptoms of insulin resistance, so any way you can cut down on starchy carbs is very welcome. The most effective way to do this is to drink at least two glasses of water with every meal. Also make sure to eat more complex carbs, such as whole-wheat breads, pastas, and rice instead of the more starchy alternatives. These types of foods will give you more energy without loading you up with bad carbs.
Another thing to stay away from are foods that are made with white flour or simple carbohydrates. This includes rice cakes, cookies, granola bars, and pancakes. If you have to eat a product that has these ingredients, then opt for a low-glycemic version, such as brown rice syrup, whole-wheat flour, or coconut flour. You may also want to replace some high-glycemic carbohydrates with complex carbohydrates instead of high-carbs, which will help you feel fuller for a longer period of time.
You should also eat plenty of starchy vegetables, especially green leafy vegetables like broccoli, cauliflower, spinach, onions, and corn. When eating starchy vegetables, try to choose ones with a milder flavor so you won’t overdo it. Another option is to eat more fiber-rich vegetables, such as carrots, spinach, beets, potatoes, mushrooms, and corn. Fiber can help suppress your appetite and keeps your blood sugar levels stable. Since the carbohydrates in starchy vegetables are complex and may get broken down into simple sugars by the body, this type of carbohydrate is much better for your health than the simple carbohydrates found in fruits and veggies.
In addition to eating plenty of carbs, don’t forget about the fats that you should also include in your diet. Keep in mind that fats are a good source of energy and do not contribute to the formation of unhealthy fat cells in the body, such as those found in high-fat dairy products and meats. However, it is also important that you keep your intake of fats to a minimum, since fats can increase the risk of cardiovascular disease. If you need help calculating your daily intake of calories, you can use the nutrition facts panel of most restaurants to find out how many calories you are getting per meal. Just make sure that you limit your consumption of fats by choosing healthy fats, such as olive oil, avocado oil, omega 3 oils, and flax seed oil.