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How to Choose a Good Low Carb Grain to Complement Your Diet

How to Choose a Good Low Carb Grain to Complement Your Diet

Noemi

The consumption of low-carb and carb-controlled diets has increased dramatically in the last decade. Among those who have been affected are people who are looking for ways to lose weight, especially in an attempt to live a healthier life. While these diets may have their adherents, there are a number of important things you need to know about low-carb grains.

Types of Carbohydrates: Low-carb carbohydrates on a ketogenic diet include fiber-rich, complex carbohydrates such as amaranth, buckwheat, quinoa, bulgur, and millet. Simple carbohydrates: These are the most commonly consumed type of carbohydrates, which include fructose, dextrose, glucose, and lactose. Complex carbohydrates consist of one or more sugars with a high glycemic index (GI), and these include sorbitol, maltose, lactose, and sugar.

Carbohydrate quantity and rate: The typical low-carbohydrate diet limits carbohydrate intake to about 50 g of carbohydrates per meal, which is about half of what a typical American diet typically contains. The reasoning behind this is that the body uses up carbohydrates fairly quickly, so reducing the amount of carbohydrates you consume will help you stick to your goal of losing weight. The problem is that you also reduce your protein intake, so you need to compensate by increasing your fat intake. This is where it gets tricky, because if you don't balance your carbohydrate intake with protein, you can wind up with lots of excess body fat, which leads to a paradoxical situation known as ketosis.

Ketoacidosis: Ketosis is when your body has lost too much water, or ketones, to be properly handled by your brain. This leads to dizziness, seizures, nausea, and even ketoacidosis, which are a condition wherein you develop a low-grade fever. Fortunately, there are low-carb grains that counter this problem by keeping your blood sugar levels consistently high, so your brain doesn't need to work too hard to process ketones. Unlike diabetics and patients suffering from kidney disease, people who follow the low-carb diet usually remain healthy as long as they follow their recommended diet. In fact, studies have shown that the low-carbohydrate grains actually increase brain function, allowing people to think and remember things better than those who follow other carb-restrictive diets.

Brown Rice: Eating brown rice is an excellent option for your diet. It contains carbohydrates of various types, which makes it a healthy choice. Unlike white or refined carbohydrates, which often have empty calories and little nutritional value, brown rice has whole, complex carbohydrates that provide a large number of nutrients, including protein, fiber, and potassium. You may find it difficult to get enough brown rice in your diet, especially if you live on a farm or ranch, where most of it is grown with natural fertilizer and soil. You can also buy it precooked, but if you cook it yourself, brown rice makes a great alternative to white rice.

Vegetables: Low-carb dieters can eat a lot of vegetables, which are great for your health. Of course, you will still need to monitor your blood sugar levels after you eat the vegetables, as the fiber content may cause a rise in your blood sugar. However, studies have shown that a small portion of vegetables is a good way to obtain essential vitamins, minerals, and nutrients that are important to a healthy diet. For example, broccoli, spinach, and cauliflower are rich in vitamins A, E, and K, which are important to maintain a healthy immune system. And you will still taste the vegetables because they are often cooked before eating.