Low-carb diets tend to be pretty polarizing. Some people think they’re ineffective, while others believe that they encourage bad habits like eating fatty bacon cheeseburgers. But low-carb, high-protein diets can yield real health benefits if you take the right approach to them. In fact, a study published this month in the journal Pediatrics found that low-carb diets could possibly help Type 1 diabetes patients control their blood sugar. A low carb diet simply means you’re reducing the amount of carbs you currently eat, Beverly Hills-based physician Dr. Nancy Rahnama tells MensHealth. Unless you’re doing something like the Keto diet, which is a relatively extreme low-carb diet, you can eat anywhere between 25 grams of carbs a day to grams of carbs a day, she says. For comparison, most active people consuming about 2, calories per day eat between and grams of carbohydrates per day. When done smartly and safely, going on a low-carb diet can have tons of benefits.
Fill up at lunch with a burger made from lean ground meat topped with half a Haas avocado, sliced tomatoes, sliced red onions and two pickles — all wrapped in a lettuce leaf. Graham went low-carb after 10 years of type 2 diabetes. Extra glucose is stored in your muscles and liver as glycogen, which can be broken down to glucose if your body needs quick energy. Growing teens bones need adequate amounts of calcium to grow and be strong. People with Celiac disease and those who have a diagnosis of gluten intolerance must eat gluten-free foods, but they need just as many carbohydrates in their diet as someone without the disease. What a Low-Carb Diet is Like. Round out your meals with other naturally low-carb foods such as cheese, fats such as olive oil, ranch or Caesar dressing and herbs and spices such as garlic, basil, pepper, ginger and cilantro. Combining carbohydrate-rich foods with a food containing protein or fat can lower the glycemic index because it causes your body to absorb the carbohydrate more slowly. Sample Low-Carb Meal Plan. Ali says he and his family ‘all feel so much better’ since going keto. There are many other important nutrients in carbohydrate-containing foods such as vitamins and minerals, so avoiding carbs altogether is not a good idea.
Read the latest success stories. If you have an inflammatory disease like Crohn’s disease and you want to keep your symptoms in check, a low-carb diet could be particularly helpful, says Rahnama. Here’s just a few of them. More From Health. For comparison, most active people consuming about 2, calories per day eat between and grams of carbohydrates per day. Both added and natural sugars are listed on the nutrition facts label. Carbs are found naturally in many nutritious foods such as fruits, vegetables, beans, whole grains, milk, and yogurt. This lunch has 6 grams of net carbs. There are many other important nutrients in carbohydrate-containing foods such as vitamins and minerals, so avoiding carbs altogether is not a good idea. By Dr. Gluten is a protein found in wheat, rye, and barley which are some carbohydrate-rich foods.