Many foods are high in trans and saturated fats, including cake mixes, shortening, waffles, and pancakes. Some products contain a lot of saturated fat, including lard, coconut, and cream. Saturated fats are considered unhealthy because they increase the risk for obesity and developing high cholesterol.
Trans fats are also unhealthy and increase the risk for stroke and heart attack. Trans fats are responsible for conditions such as major depressive disorder and diabetes and may increase the risk for breast and prostate cancer. Dieters should also avoid foods that contain simple or refined carbohydrates because they cause spikes in insulin levels and affect the function of the nervous system and the brain. Refined carbs are associated with overweight and chronic conditions.
Simple carbs are found in products such as candies, cakes, white rice, corn flakes, and bread crumbs. Eating foods that contain refined carbohydrates causes obesity and heart problems. They are associated with type 2 diabetes, hypertension, and other chronic conditions.
Complex carbohydrates, on the other hand, take longer to absorb and digest and contain minerals, vitamins, and other nutrients. Foods such as poultry, lamb, and lentils contain complex carbs. Foods such as barley, millet, and bran cereal are also high in good carbs. Complex carbohydrates are beneficial because they facilitate weight loss and supply essential macronutrients. The foods to include in your menu depend on whether you follow the Paleolithic, South Beach, or Sugar Busters Diet. People who follow the Atkins Diet should avoid foods such as pastries, cakes, and breads during the first phase.
Dieters should avoid starchy vegetables such as corn, beet, and potatoes. Unlike them, fibrous, non-starchy vegetables offer more health benefits such as improved blood triglycerides, lower risk for type 2 diabetes, and protection against ischemic stroke and heart disease. There is a large variety of non-starchy vegetables, including roots, stems, and leafy greens. Dieters can have stems and roots, including fiddlehead, fennel, and turnip.
Non-starchy vegetables are rich in vitamin A, vitamin C, and antioxidants. Leafy greens such as cabbage and kale are rich in protein and iron. Low-carb plans such as the Zone and Atkins Diet recommend eating foods rich in dietary fiber, protein, and healthy fats. The list of allowed foods includes poultry, lean beef, tofu, and vegetables.
Low-carb diets also emphasize eating plenty of vegetables and fruit, including peppers, mushrooms, and lettuce. Full-fat dairies and foods with monounsaturated fats are recommended. You can consume products such as olives, soft and hard cheeses, and butter. Avoid products that contain refined sugar, including salad dressings and sweets.
To find out more about low-carb foods visit www.lowcarbfoods.org
