Health Desk

A low-carbohydrate diet not only helps you lose weight, it is often used to help control blood sugar, blood pressure, and lower cholesterol. Atkins, South Beach, and Zone are all popular low-carb diets.

Experts say the high carbohydrates in typical modern diets is unhealthy, and has lead to increasing problems with diabetes and obesity, as well as higher insulin levels which can lead to insulin resistance, high cholesterol, and high blood pressure.

When you reduce carbohydrates, the tendency is to eat larger portions of protein and fat. You can do this in a sensible manner by replacing the carbs with healthful sources of protein and limited amounts of fat.

Popular low-carb diets range from almost zero carbs to about 35% (about 175 grams per day), but to stay within a healthy range you should have about 130 grams of carbs per day, or 26% of a standard diet of 2,000 calories.

Read nutrition labels to help keep count of your daily carbs. Choose healthy carbohydrate sources that are high in fiber such as whole grains, fruits, and vegetables. People with diabetes or insulin resistance may find that choosing carbohydrate foods with a low glycemic index works best for them.

Most of your calories should come from lean meats, fish, beans, low-fat dairy products, and unsaturated, non-hydrogenated oils that are free of trans-fats. Meat that has been preserved with nitrites should be avoided.

Below are some food suggestions to incorporate into a healthful low-carbohydrate diet.

Protein (meat, poultry, fish, eggs, nuts, and beans):

• Lean chicken and turkey
• Egg whites
• Seafood and fish
• Dried beans and peas
• Soy foods
• Nuts and seeds

Dairy products and dairy substitutes:

• Nonfat milk and milk products
• Unsweetened nonfat yogurt
• Soy beverages

Bread, cereal, rice, and pasta:

• Whole wheat and whole grain breads
• Breads containing whole, intact grains and seeds (millet, flaxseed, etc)
• Whole wheat pasta and noodles
• Brown rice, basmati rice
• Barley, buckwheat
• Whole grain cereals, muesli
• Whole wheat pita, chapatis
• Oatmeal

Fats and oils:

• Non-hydrogenated olive oil, canola oil, peanut oil
• Non-hydrogenated corn oil, flaxseed oil, hemp oil, pumpkin seed oil, safflower oil, sesame oil, soybean oil, sunflower oil