{"id":16153,"date":"2017-10-11T18:27:20","date_gmt":"2017-10-11T22:27:20","guid":{"rendered":"https:\/\/caloriecontrol.org\/is-a-low-carb-diet-for-everyone\/"},"modified":"2018-01-05T16:34:35","modified_gmt":"2018-01-05T21:34:35","slug":"is-a-low-carb-diet-for-everyone","status":"publish","type":"post","link":"https:\/\/caloriecontrol.org\/is-a-low-carb-diet-for-everyone\/","title":{"rendered":"Is a Low Carb Diet for Everyone?"},"content":{"rendered":"<p><em><strong>By: Jen Haugen, RDN, LD &#8212;<\/strong><\/em><\/p>\n<p><strong>&#8212; Low Carb Diet Defined &#8212;<\/strong><\/p>\n<p>Low carb diets tend to be defined as diets low in \u201cstarchy and sugary\u201d type foods.\u00a0 That may mean that those who follow a low carb diet are avoiding foods like breads, pastas, rice, tortillas, potatoes, corn, peas, even some fruits and some dairy foods.\u00a0 Sugary foods would also be avoided.\u00a0 The reasons some people choose to follow a low carbohydrate diet mostly have to do with weight loss.\u00a0 But, while carbohydrates may have a bad reputation of causing weight gain, it\u2019s the portions and amounts of <em>all <\/em>types of food eaten each day that contribute to weight gain.\u00a0 When you hear about a low carb diet causing someone to lose weight, it\u2019s important to keep in mind that it\u2019s not the carbs causing the weight loss.\u00a0 It\u2019s the decrease in total amount of food intake that is resulting in lower calorie intake.\u00a0 It\u2019s the elimination or drastic reduction in one food group that allows someone to think that it\u2019s the carbs.<\/p>\n<p><strong>How Many Carbs We Need<\/strong><\/p>\n<p>Rather than \u201clow carb\u201d, it\u2019s better to think in terms of \u201cright carb\u201d diets.\u00a0 The big reason for this? Carbohydrates are the body\u2019s main source of energy, so eliminating carbohydrates long term is not sustainable and not good for the body.\u00a0\u00a0 Carbohydrates, when they go through the digestion process, are reduced into glucose which travels through the bloodstream energizing cells for body processes.\u00a0 Extra glucose is stored in the liver or the muscle, and can also be converted into fat if too much exists in the body.<\/p>\n<p>The right carbohydrates are also important in preventing chronic disease and controlling weight, specifically whole grains and fruits and vegetables that are filled with fiber making us feel fuller while also optimizing our digestive health.<\/p>\n<p>According to the Dietary Guidelines for Americans, it\u2019s recommended that the right amount of carbohydrates to eat each day is between 45-65% of your total diet.\u00a0 For example, in a 1,600-calorie diet, the goal would be to eat between 720-1,040 calories per day from carbohydrates.<\/p>\n<p><strong>The Right Carbohydrates<\/strong><\/p>\n<p>Not all carbs are created equal, so what are the right carbohydrates to keep on the plate?<\/p>\n<p><strong>Whole Grains<\/strong><\/p>\n<p>When purchasing foods like breads, tortillas, pastas, and rice, look for products that are identified as whole grain.\u00a0 Whole grain bread (with at least 3 grams of fiber per slice), whole grain tortillas, whole grain pastas, and brown rice are all good sources of complex carbohydrates that are beneficial to the body.\u00a0 Aim for three sources of whole grains per day.<\/p>\n<p><strong>Fruits and Vegetables<\/strong><\/p>\n<p>Fresh, frozen, canned and even dried forms of fruits and vegetables can fit into a balanced diet.\u00a0 While fresh fruits and vegetables don\u2019t have added sugar, look for canned fruit within 100% juice, frozen fruits and vegetables frozen with reduced amounts of added sugar and dried fruits with reduced amounts of added sugar.<\/p>\n<p><strong>Low-Fat Dairy <\/strong><\/p>\n<p>Dairy foods are a source of good carbohydrate, calcium, and protein (along with other essential nutrients), so it\u2019s important to keep low-fat dairy products on the menu daily. You may find some added sugars in certain yogurts and flavored milks, but it\u2019s not necessary to avoid these foods because of this. Just keep things in check by keeping total added sugars to less than 10% of total calories.<\/p>\n<p><strong>Beans<\/strong><\/p>\n<p>Beans and lentils (legumes) are excellent choices and can be easily added to meals in the form of a vegetable choice or even to stretch meat by mixing in place of some ground meats.<\/p>\n<p><strong>Limiting Sugary Sources<\/strong><\/p>\n<p>Avoiding sugar completely isn\u2019t necessary, but it is important to limit added sugars to less than 10% of total calories.\u00a0 For example, in a 1,600-calorie diet, 160 calories could be from added sugars.\u00a0 An easy way to reduce sugars is to use low-calorie sweeteners in place of sugars whether you add it to a food right before eating, bake something sweet with a low-calorie sweetener, or add it to your favorite beverage.<\/p>\n<p><a href=\"https:\/\/caloriecontrol.org\/wp-content\/uploads\/jenhaugen1-e1406904523734-150x150.jpg\"><img decoding=\"async\" class=\"alignleft wp-image-588 size-full\" src=\"https:\/\/caloriecontrol.org\/wp-content\/uploads\/jenhaugen1-e1406904523734-150x150.jpg\" alt=\"jenhaugen1-e1406904523734-150x150\" width=\"150\" height=\"150\" \/><\/a><em>An award-winning dietitian, <strong>Jen Haugen, RDN, LD<\/strong>, is a paid contributor on Allulose.org and the author of the new book, \u201cThe Mom\u2019s Guide to a Nourishing Garden.\u201d\u00a0 Jen blogs at JenHaugen.com where she inspires families to grow food together, cook together at the kitchen counter, and eat together around the family table.\u00a0 Her TEDx Talk, \u201cHow Moms Can Change the World\u201d, features two simple ideas that can transform a family. Connect with her at <a href=\"http:\/\/www.jenhaugen.com\/\">www.jenhaugen.com<\/a> or on Twitter <a href=\"https:\/\/twitter.com\/jenhaugen\">@jenhaugen<\/a>.<\/em><\/p>\n<p>The post <a href=\"http:\/\/allulose.org\/low-carb-diet-everyone\/\" rel=\"nofollow\">Is a Low Carb Diet for Everyone?<\/a> appeared first on <a href=\"http:\/\/allulose.org\/\" rel=\"nofollow\">Allulose<\/a>.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>By: Jen Haugen, RDN, LD &#8212; &#8212; Low Carb Diet Defined &#8212; Low carb diets tend to be defined as diets low in \u201cstarchy and sugary\u201d type foods.\u00a0 That may mean that those who follow a low carb diet are avoiding foods like breads, pastas, rice, tortillas, potatoes, corn, peas, even some fruits and some [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":16178,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[71,60,59],"tags":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v22.5 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Is a Low Carb Diet for Everyone? 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