What is meant by low carbohydrate food?
It is necessary to clearly define what carbohydrates are and how to avoid negative consequences if consumed incorrectly. A diet low in these micronutrients must be tailored to each individual because carbohydrate sources account for 20–30% of daily calories consumed. The body takes most of its energy from pastries, cereals, sweet fruits and starchy vegetables. Such foods contain up to 50–100 g of hydrocarbon chains.
The ketogenic diet is low in sugars and high in fat. Following these restrictions, a person should only eat 20–50 grams of carbohydrates per day to enter a state of ketosis. This is the stage of carbohydrate starvation of cells, when the body begins to burn fat due to insufficient glucose to compensate for energy costs.
With a daily consumption of about 100 g of pure carbohydrates, it is necessary to clearly divide the latter into three meals of 30–35 g. Natural saccharides are the amount of carbohydrates without taking into account fiber and sugar alcohols. The latter do not affect the concentration of glucose in the blood plasma. When determining net carbohydrates, fibrous granules are not taken into account because they cannot be broken down and absorbed in the small intestine.
This knowledge allows, while following a diet low in saccharides, to eat foods of plant origin with a high fiber content - nuts, seeds (cereals), starchy vegetables.
Active followers of a low-carb (ketogenic) diet consume about 20-30 grams of net carbohydrates per day, eating vegetables with low starch content. This takes into account the amount of fiber in the product, the presence of beneficial nutrients, liquid content, and caloric content.
Spelled
Spelled is an ancient whole grain that has a number of beneficial properties ().
Research suggests that eating more whole grains, such as spelled, may be associated with a lower risk of heart disease, type 2 diabetes, and some types of cancer (, , ,).
Although spelled contains mostly carbohydrates, it contains a lot of fiber in each serving.
For example, a 195-gram serving of cooked spelled contains about 7.5 grams of fiber and 44 grams of net carbs ().
Spelled is also rich in niacin, magnesium, zinc and manganese ().
Summary:
A 195-gram serving of cooked spelled contains 44 grams of net carbs and 7.5 grams of fiber. Each serving is also rich in niacin, magnesium, zinc and manganese.
Foods containing 30–35 grams of net carbs
Nutritionists recommend following examples of low-carbohydrate eating:
- About 90 g of protein. As the main element, you can take chicken breast in combination with 500 g of non-starchy vegetables. The latter includes broccoli, bell peppers, mixed greens and 1-2 tablespoons of olive oil. The dish as a whole contains less than 35 g of pure saccharides. If you replace poultry with vegetarian starch (beets or turnips), the amount of saccharides in food will increase. However, their quantity will not reach 50 g. To increase the amount of carbohydrates in the dish, it is recommended to add honey or potatoes. They contain 20–25 grams of saccharides per serving.
- Lettuce cups filled with vegetables and some sesame seeds or shredded chicken breast. The latter should be steamed or boiled.
- Fajitas, with a high protein content to taste and a lot of vegetables.
- Sandwiches made from lettuce and boiled chicken breast.
- Empanadas or quesadillas are dishes filled with beef, cheese, herbs, and topped with almond or coconut flour.
- Boiled cauliflower pizza.
To increase the digestibility of low-carb dishes, it is recommended to make cocktails and casseroles from the products.
How much protein is in cheese?
The milk delicacy is a source of easily digestible protein, which helps to stay in good shape and restore muscle tissue. Most of the protein composition is represented by essential amino acids such as tryptophan, methionine, and lysine. The most protein is found in hard and semi-hard varieties. The most famous of them are “Russian” (23 g), “Cheddar” (24 g), “Emmental” (28 g), “Parmesan” (30 g).
There is slightly less protein in brine cheeses, for example, in “Adygei” - 20 g, in “Suluguni” - 20.5 g, in “Feta” - 14 g. The least amount of protein is in a home-made product - no more than 15% of the total masses.
To replenish protein reserves, it is useful for vegetarians to eat tofu. 300 g of this product contains the same amount of protein as 150 g of lean meat.
Essential amino acids play an important role in the proper functioning of the human body. For example, tryptophan improves metabolism, quickly restores strength after grueling workouts, and lysine helps strengthen the immune system and collagen synthesis.
Healthy Low Carb Foods vs. Unbalanced Low Carb Foods
Foods low in sugar are not always healthy.
In particular cases, not only the quantity of carbohydrates is important, but also their quality. To avoid negative consequences from consuming chemically processed, synthetic ingredients, nutritionists recommend not purchasing low-carb products such as protein bars or food substitutes. They are able to provide the body with fat, protein and at the same time contain a low amount of sugar. These products remain harmful because they contain processed protein powders, refined oils and artificial sweeteners.
If a person is interested in a healthy, low-carbohydrate diet, it is not recommended to get daily diet ideas from the Internet. It is necessary to create an individual menu that is suitable for the body. Cold snacks with a small amount of saccharides can be prepared at home using:
- nuts;
- cereal seeds;
- hummus;
- coconut flour or oil;
- protein powders (whey, bone broth);
- energy powders like instant coffee or cocoa;
- tomatoes combined with cauliflower.
Even pastries and homemade baked goods with a small amount of carbohydrates are suitable. To increase nutrient absorption in the small intestine, recipes that are high in protein relative to saccharides should be used.
When creating a balanced diet for the week, it is impossible to avoid experimenting with new dishes. Nutritionists believe that it is wise to avoid light foods with reduced fat content in combination with artificial preservatives.
To compensate for the lack of fat, manufacturers of such products add flour, sugars, thickeners, emulsifiers and artificial sweeteners, which negatively affect the body. Also considered unhealthy foods are products made from trans fats or hydrogenated oils. At the manufacturing stages, low-quality fats are used to speed up frying.
Urgent glucose in urine - glucose in urine at 38 weeks of pregnancy
Good afternoon to all pregnant women, on September 27 I took a urine test and as a result, glucose in my urine was 5.5 m/mol, I went and retested for a fee, today I got the result, it was even higher than 12.9. I don’t know what to do, my head is already spinning, I’m already upset to tears. I read about glucose in the urine, everything leads to the fact that this is diabetes mellitus, during the entire pregnancy I have never had anything like this, go to the doctor on 10/04/10. Maybe someone knows something or has anyone had this. Pregnancy 36 weeks
Discussion
Thank you all very much for your support and advice, but in any case, see the doctor on Monday and from there we’ll decide what to do next
it's called hormone-induced gestational diabetes. In the US, everyone is tested for it at 28 weeks. If there are indications (like my prediabetes), they check earlier. I was checked at 11 weeks - yes, of course. I inject insulin and continue to take metformin. Since you are already at such a late stage, they will no longer inject you with anything... You will give birth soon.
