"Low carb diets have been linked to several impressive health benefits. Research has shown that they’re particularly effective at reducing hunger and aiding weight loss. They’ve also been associated with decreased blood pressure and LDL (bad) cholesterol levels, as well as increased HDL (good) cholesterol. What’s more, low carb diets have been found to improve blood sugar control in those with type 2 diabetes. Low carb diets typically provide less than 130 grams of carbs per day, while very low carb diets typically provide 20–50 grams of carbs per day."
Typical low carb 50-90g
Moderate carb 130-170g
High carb 170g and more
"However, some very low carb diets can be low in fibre, a nutrient that’s important for digestive, heart, and gut health. In fact, studies estimate that only 5% of American adults — independent of whether they eat low carb or not — meet the recommended 25–38 grams of fibre per day. Fortunately, if you follow a low carb diet and are worried about your fibre intake, several tasty foods are both low in carbs and high in fibre.
Flax seeds are small oil seeds that are packed with nutrients. In particular, they’re good sources of omega-3 fatty acids, fibre, and antioxidants. They’re also low in digestible net carbs — the total grams of carbs minus the grams of fibre. Notably, flax seeds have a lower ratio of omega-6 to omega-3 than most other oil seeds. This is important, as a lower omega-6 to omega-3 ratio has been associated with a reduced risk of several chronic diseases. Flax seeds are easily incorporated into your diet and should be ground to reap all their potential health benefit.
High in healthy fats, avocados have a unique buttery texture. Technically a fruit, avocados are typically consumed as a vegetable and can be added to a variety of dishes. In addition to being rich in monounsaturated fats, avocados are a good source of fibre, folate, potassium, and vitamins K and C.
Almonds are among the world’s most popular tree nuts. Great for snacking, they’re highly nutritious and rich in healthy fats, antioxidants, and essential vitamins and minerals, including vitamin E, manganese, and magnesium. As they’re also a good source of fibre and protein, almonds may help increase feelings of fullness and aid weight loss.
Unsweetened coconut meat
Coconut meat is the white flesh inside a coconut. It’s often sold shredded and can be added to desserts, granola bars, and breakfast foods for added texture. Coconut meat is high in healthy fats and fibre, while being moderate in carbs and protein. It’s also rich in several important minerals, particularly copper and manganese. Copper aids bone formation and heart health, while manganese is essential for fat metabolism and enzyme function.
Sweet and tart, blackberries are a delicious summer fruit. They’re also incredibly nutritious, with just 1 cup (140 grams) boasting more than 30% of the Daily Value (DV) for vitamin C. Berries are among the most antioxidant-rich fruits. Regular intake has been associated with a reduced risk of chronic inflammation, heart disease, and certain forms of cancer. Additionally, a 1-week study in 27 men with excess weight or obesity on a high fat diet found that eating blackberries daily increased fat burning and insulin sensitivity.
Another sweet yet tart summer fruit, raspberries are best enjoyed shortly after purchasing. Low in calories, they’re also surprisingly high in several essential vitamins and minerals. In fact, just 1 cup (140 grams) provides more than 50% of the DV for vitamin C and 41% of the DV for manganese. Similarly to blackberries, raspberries are rich in disease-protecting antioxidants. They can be eaten as a snack, baked into desserts, and added to yogurt parfaits or overnight oats.
You may also be interested in reading 'Introduction to low-carb for beginners', find it here
All the best Jan