Low-carb diets limit carbohydrates found in dairy, beans, lentils, grains, fruits, and vegetables. They are popular for health reasons as high blood sugar and insulin levels are linked to weight gain, high blood pressure, and heart disease. The Atkins and South Beach diets are two popular low-carb diets.
Low-carb diets, such as the Atkins diet, the Zone, the Paleo diet, and the South Beach diet, have enjoyed a resurgence in popularity. A low carbohydrate diet limits the amount and types of carbohydrates that can be eaten. Carbohydrates are found in dairy products, beans and lentils, seeds, grains, fruits and vegetables, and any other foods that contain starch or sugar. Carbohydrates are not found in meat, fish, eggs and fats.
Many people choose to eat a low carb diet for health reasons. Carbohydrates cause blood sugar to rise, which in turn raises insulin levels. This effect is especially pronounced with simple carbohydrates, such as sugar and white flour. Any low carb diet excludes or severely limits any foods that contain sugar or refined starches.
High blood sugar and insulin levels are associated with a host of health problems, including weight gain, high blood pressure, and heart disease. High insulin is also associated with insulin resistance, which can lead to type 2 diabetes. A low-carb diet is also suitable for people who manage diabetes or have another insulin-related disorder, such as metabolic syndrome. People who have not been able to lose weight on low-fat diets or a high-carb diet may have more success on a low-carb diet.
The best known low carb diet is the Atkins diet. This diet limits carbohydrate intake to just 20 grams per day initially to induce a state of ketosis. In this state, the body burns stored fat for fuel. Carbohydrate intake is gradually increased until the dieter reaches a level where they can comfortably maintain their weight loss. This final intake will be roughly in the range of 50 to 90 grams per day; Rather, many experts recommend a minimum of 130 grams of carbohydrates per day.
The South Beach diet limits the types of carbohydrates consumed by their position on the glycemic index. The glycemic index is a measure of a food’s effect on blood sugar levels; the lower the food is on the index, the less blood sugar rises. Dieters are advised to consume moderate amounts of low-glycemic carbohydrates, such as beans, whole grains, non-starchy vegetables, and certain whole fresh fruits. The South Beach diet also discourages the consumption of foods like cheese or high-fat meats, which are allowed on the Atkins diet. This diet can also be adjusted for vegetarians much more easily than the Atkins diet.
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