Nutrition experts have begun to advise low-carbohydrate diets to treat or prevent some chronic diseases and conditions, including cardiovascular disease, metabolic syndrome, high blood pressure, obesity, and diabetes.
A low-carb diet focuses on proteins, including meat, poultry, fish and eggs, and some non-starchy vegetables. A low-carb diet generally excludes or limits most grains, legumes, fruits, breads, sweets, pastas and starchy vegetables. Some low-carb diet plans allow small amounts of certain fruits, vegetables and whole grains.
The idea behind the low-carb diet is that decreasing carbs lowers insulin levels, which causes the body to burn stored fat for energy and ultimately leads to weight loss. According to Dr. Atkins, a carbohydrate count of less than 20 per day for two weeks will start a fat-burning state called ketosis.
Ketosis is a normal metabolic process, something your body does to keep working when it doesn’t have access to carbohydrates. Ketosis uses stored fat as body fuel due to the limited amount of glucose available when carbohydrate restriction is used for dieting. Without carbohydrates, the body’s fuel of choice, the body uses up the energy in the body’s fat stores which results in weight loss.
Some types of carbohydrates do not affect blood sugar in the body as much as others, so the thought is that net carbs only account for carbs that do affect blood sugar. Net carbs are total carbohydrates per serving minus the number of grams of fiber (soluble and insoluble) per serving.
When counting carbohydrates for a recipe, I use net carbs which is the total carbohydrates minus the dietary fiber and one-half of the sugar alcohols which reveals the net carbs in a recipe.
Sugar alcohols are another form of carbohydrate that has an extremely small impact on blood sugar levels. Sugar alcohols, like sorbitol, malitol, lactitol or sucralose, have half of the calories than those contained in other sugars, and therefore, half of the carbs from sugar alcohols can be deducted from the total carbohydrate count. Since fiber and sugar alcohols are not absorbed by the body, they do not affect the blood glucose.
The information contained in this book is not a substitute for medical advice or treatment, and, as author, I encourage readers to consult with qualified medical professionals for treatment and related advice for their health. I encourage individuals and their families to consult with qualified medical professionals for treatment and related advice on individual cases before beginning any diet.
Decisions relating to the prevention, detection and treatment of all health issues should be made only after discussing the risks and benefits with your health care provider, taking into account your personal medical history, your current situation and your future health risks and concerns. If you are pregnant, nursing, diabetic, on medication, have a medical condition, or are beginning a health or weight control program, consult your physician.
5-6 Carb Crock Pot Taco Soup
Ingredients:
- 1 pound ground beef, chicken or turkey
- 1 medium onion, chopped
- 4 garlic cloves
- 1 Tbsp chili powder
- 1/4 tsp each of garlic powder, onion powder, crushed red pepper flakes and dried oregano
- 1/2 tsp paprika
- 1 tsp ground cumin
- Dash of salt and pepper
- 2 cups chicken broth
- 1 four oz can of green chilies
- 4 medium tomatoes, diced
- 1 cup salsa
- Avocado (optional) Instructions:
- In a skillet over medium heat, brown meat.Drain fat from meat and put in crock pot.
- Add remaining ingredients to crock pot (except avocado) and cook over low heat for 6-8 hours.
- Garnish soup with avocado, if desired.
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