Low-carb foods: Nutritious choices for creating a sustainable diet that's lower in carbohydrates

Offering a variety of benefits, from improved energy levels to better weight management, low-carb foods have become a cornerstone of many healthy eating plans. Here are some practical ways to include low-carb foods in your diet.

What is "low carb"?

"Carb" is short for carbohydrate, one of the main nutrients (along with fats and proteins) that you must consume to fuel your body. Carbohydrates are the body's primary source of energy. They are found in foods such as bread, pasta, rice, fruits, and sugary snacks.

A low-carb diet is an eating plan that significantly reduces carbohydrate intake. Most low-carb diets limit daily carbohydrate consumption to about 26% of total daily calories. This amounts less than 130 grams of carbohydrates per day, compared to a typical daily intake of 225 to 325 grams of carbs in a standard diet.

In a low-carb diet, carbohydrates are replaced with proteins, healthy fats, and non-starchy vegetables.

Pros and cons of low-carb diets

Like many eating plans, low-carb diets come with both advantages and challenges. Understanding the pros and cons can help you decide whether a low-carb approach is best for your health goals and lifestyle.

While low-carb diets can be safe for many people, it's important to consult with a health care provider before starting one, especially if you have underlying health conditions.

Pros of low-carb diets

Low-carb diets have been linked to several health benefits. One of the most notable is improved blood sugar control. By reducing carbohydrate intake, low carb diets can help stabilize blood sugar levels and reduce insulin resistance in people with diabetes and prediabetes.

These diets may also help your heart by lowering triglyceride levels and increasing HDL ("good") cholesterol. Their effect on LDL cholesterol is still unclear.

Low-carb eating plans may also promote weight loss. Some people report feeling more satiated and less prone to overeating when they cut down on carbs and emphasize protein and healthy fats.

Cons of low-carb diets

One risk of low-carb eating is inadequate fiber intake. Many high carb foods like whole grains, legumes, and certain fruits are also high in fiber. Eating less of these foods also reduces your fiber intake and can lead to digestive issues such as constipation. You can avoid this by making sure to eat plenty of vegetables that are high in fiber.

Sustaining low-carb diets over the long term can also be a challenge.

Healthy low-carb meal ideas

These healthy low-carb meals can help you reduce your daily carbohydrate intake.

Breakfast

• 1/2 cup rolled oats, 1 cup low-fat milk, 1/4 cup chopped walnuts. Total carbs: 45 g.
• 1 slice multigrain toast, sliced avocado, poached egg. Total carbs: 26g.

Lunch

• 2 slices whole-wheat bread, 4 ounces low-sodium turkey meat, 1 slice low-fat Swiss cheese, 1/2 large tomato, 1 tbsp yellow mustard, 1/4 cup shredded lettuce. Total carbs: 30g.
• Mediterranean-style tuna salad with olives and sweet red bell peppers. Pair with 1/4 cup store-bought hummus and some fresh veggie sticks. Total carbs: 20g.

Dinner

• 6 ounces baked chicken breast, 1 cup brown rice, 1 cup steamed broccoli. Total carbs: 57 g.
• Beef fajitas in 1 8-inch whole wheat tortilla with grilled onion and bell pepper. Total carbs: 31g.