7 tips on how to count carbohydrates

Articles and books on low-carb diets are often critical to say this is a bad thing "cut a food" group and it is difficult enough nutrients for carbohydrate restriction when obtaining. build my menus to include the daily nutritional needs, I have not really found that to be the case, except in the very low end, like Atkins induction, intended only as a short-term diet phase. I have found that cover all the nutritional bases, it makes sense to pay attention to certain principles.

1 Eat lots of vegetables

Based on my low carb pyramid is vegetables. This is because non-starchy vegetables are rich in nutrients, while low in carbohydrates. Moreover, these carbohydrates are usually packed inside the fiber, so it does not enter our bloodstream quickly.

Vitamin C, for example. You might think that oranges are the ultimate providers of vitamin C, but look at the list below. All measurements are for a cup of chopped fruit or raw vegetables. 60 mg of vitamin C is recommended for most of our daily intake.

Oranges - 95 mg vitamin C, 16 g carbohydrates 85 usable calories
Red Pepper - 190 mg vitamin C, 6 grams of carbohydrates used 31 calories
Broccoli - 81 mg of vitamin C, carbohydrates, calories used 4g 31
Cauliflower - 47 mg of vitamin C, 2 g carbohydrates, 25 calories used
Chou - 33 mg of vitamin C, 3 grams carbohydrates, 22 calories

Low-carb vegetable list

Vegetables made easy

Compare for yourself counting calories

2 Go for color

In selecting the vegetables and eat low-sugar fruits, which are more often color the highest in nutrients. This is especially true with antioxidants and other phytochemicals. Eating a "rainbow of colors" can guide you to get a variety of these valuable substances - for example, the consumption of green leafy vegetables, peppers, pumpkin, blueberries, cauliflower and cover a variety of nutrients, including antioxidants.

Low-Carb Fruits

Benefits Berry

3 Eating nuts and seeds

Grains (such as bread or rice) contain much starch, so not to play an important role in a low-carb diet. However, it was found that the grains are not compared to many other food groups very closely nutrients. Small amounts of nuts and seeds can be made the same nutrients, large amounts of whole grains. Nuts proved to be heart healthy, and most nuts and seeds are low in carbohydrates.

Carbohydrates, fats and calories in nuts and seeds

Flax: The Low Carb Whole grain

Almonds: Low-Carb Super Foods

Almond flour: Where to find and how to use

4 Find out the meat, fish and eggs are rich in nutrients

We are accustomed to think of meat as a source of unique proteins, but much more to offer. Depending on the type and cut, these foods are often rich in B vitamins, iron, potassium, selenium and zinc. Egg yolks are rich in nutrients.

List of high protein foods

Advantages and egg recipes

Some low-carb foods that are high in potassium

5.Choose dairy products wisely

Dairy products are the best option, calcium and a handful of other nutrients to get, but milk has about 11 to 12 grams of carbohydrates per cup. This is too much for some people who are carbohydrate sensitive. Some low-carb options are cottage cheese (3 grams of carbs per half cup), ricotta cheese (4 grams per half cup) and the smallest regular cheese (soft cheese like mozzarella but can be up to 1 gram per ounce). If you choose carefully, you can find yogurt and kefir about 6-8 grams per cup.

Got room for 6 more carbs? Try legumes

The beans and lentils have a high number of carbohydrates, but most people hydrate carbon from other sources is absorbed more slowly carbohydrates, and some of them not to either glucose (from the known resistant) starch. Beans are rich in fiber, lots of minerals, such as iron and potassium and phytochemicals. Soya has the least amount of carbohydrate. I am particularly fond of black soybean.

More about beans

7 eat a variety

Whatever the category of foods, eat a variety. Choose along various meats week. Try a new fish. Mix your nuts. Get to buy from your routine and salad. Each food has its own constellation of nutrients to help your health, in most cases, including some that have not yet been discovered. By eating a variety, you can maximize nutrition to every gram of carbohydrates you consume to pack.

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