Low Carb, What Does That Mean?
Because the body needs carbohydrates, the advice is to get 40% of the energy from carbohydrates. If you eat low-carb, you eat less than the recommended amount of carbohydrates per day. But what does that actually mean?
When someone eats low-carb, the carbohydrate intake is between 50 and 130 grams per day, instead of around 200 grams per day (average for an adult woman). As a result, you mainly get energy from proteins and fat and less from carbohydrates. A low-carb diet can be aimed at losing weight or to improve blood sugar levels in diabetes patients.
There are carbohydrates that have a negative effect on the body and carbohydrates that have a positive effect on the body. While following a low-carb diet, you can still occasionally eat carbohydrates.
Carbohydrates: positive effect
Choose carbohydrates that have a positive effect on your health, such as:
- whole-grain products, such as whole-wheat bread, low-carb bread, whole-wheat pasta, brown rice and other whole-grain products
- fruit (avoid dried fruit)
Carbohydrates: negative effect
Carbohydrates with a negative effect on the body are better to avoid, such as:
- fruit juices
- soft drinks
- potato chips
The pros and cons of a low-carb diet
Pros of a low-carb diet:
- rich in proteins, which makes you feel full for longer
- muscle mass is preserved during weight loss due to the amount of protein
- positive effect on blood sugar levels in type 2 diabetes
Cons of a low-carb diet:
- low-carbohydrate diet is often richer in fat, so pay particular attention to the intake of saturated fat
- deficiencies of certain B vitamins can arise
- the intake of dietary fiber is often less
- if you stop eating bread, you can get less iodine
A diet is often difficult to maintain. It is therefore important that a healthy diet is taught so that it is easy to maintain. A dietitian can provide helpful guidance.
Do you have diabetes and want to follow a low-carb diet? Then make sure you find guidance from a dietitian.