A low carb diet is one of the oldest diets around, many of the food items we consume on a daily basis have a high content of carbohydrates; which are considered to be a root cause of many metabolic diseases attributable to obesity like type 2 diabetes, dyslipidemia, hypertension, and cardiovascular diseases. some researchers specify having a content of carbs that is lower than 25% to be considered a “low carbs diet” and if the carb content is lower than 10% then it is considered to be a “very low carb diet”.
Low carb diets have gained worldwide acceptance and have been used by a lot of people for decades now for their benefits of weight loss, controlling insulin and sugar levels in people with diabetes, it also improves the lipid profile through lowering the LDL cholesterol levels and raising HDL cholesterol and has shown some effects of lowering blood pressure.
Moreover, the quality of the carbs you choose to incorporate into your diet matters more than the amount, if you choose carbohydrates with high fiber content and complex sugars it will give you more health benefits than abstaining from carb intake completely that is why there have been varying types of low carb diets with different restrictions and types of carbs allowed but all under the same concept of lowering the consumption of carbohydrates.
Low carb foods:
1) Eggs
One large egg of about 50 grams contains 78 calories, 5 grams of fat, 0.6 grams of carbohydrates, 6 grams of protein.
Eggs are considered to be a breakfast staple that provides you with all nutrients especially high-quality proteins with all of the essential amino acids, that help you stay strong and keeps you full for longer as well as form important hormones and enzymes there are 0% carbohydrates in eggs which makes it an ideal food item for people who want to follow a low carb diet and limit their carb intake, it is also highly packed with vitamins and minerals like vitamin D, vitamin B complexes, zinc, calcium.
the only drawback to eggs is that it is high in cholesterol but this type of cholesterol doesn’t increase your cardiovascular disease risk as it has no effect on LDL cholesterol but it actually increases HDL cholesterol levels which is the good protective type. eggs are full of antioxidants like choline, lutein, and zeaxanthin which are essential for eye and brain health and delay the degeneration that occurs in neurons as a result of the accumulating oxidative damage
Eggs are versatile and can be eaten in many ways it is best eaten hard-boiled whole with both the whites and the yolks, it can also be eaten fried, scrambled, poached, and many more ways that are all equally delicious.
