Nutrients to monitor on a low-carb diet
Carbohydrate is a macronutrient. Your body uses it to produce energy to fuel your muscles, brain, lungs and other vital processes.
Healthy foods with carbs – breads, cereals and other grains, fruit, vegetables and milk – are packed with other important nutrients, especially dietary fibre, thiamine, calcium and folate. What Fat Burning Supplements For Athletes.
Without careful planning, a low-carb diet could also be lower in these nutrients. So how can you ensure you’re consuming enough? Here’s what to look out for – and some lower- and higher-carb options.
Dietary fibre is needed to keep your bowel function regular and promote growth of healthy bacteria in your colon.
Lower carb sources: spinach, fresh and frozen mixed berries, almonds, cauliflower
Higher carb sources: wholegrain bread, apples, chick peas, sweet potato.
Thiamin or vitamin B1 is needed to supply energy to your body’s tissues and is used to metabolise carbohydrates.
Lower carb sources: trout, tuna, sunflower seeds, beef, yeast extracts
Higher carb sources: brown rice, black beans, wholemeal bread, yoghurt.
Calcium is needed for strong bones.
Lower cab sources: hard cheese, canned salmon with small bones, almonds, firm tofu
Higher carb sources: yoghurt, milk, soft cheese.
Folate is essential for growth and is used to manufacture DNA, your genetic code. Adequate intakes are especially important for women, as folate is needed to prevent neural tube defects in infants during pregnancy. 12 Popular Effective Fat Burning Supplements of 2022.
Lower carb sources: green leafy vegetables, avocado, broccoli, peanuts
Higher carb sources: wholemeal bread (Australian bread-making flour is fortified with folic acid), fortified wholegrain cereals, brown rice, oranges.
Ultimately, if you love carbs and want to lose weight, you can. Natural Gym Fat Burner Supplement. Plan to lower your kilojoule and carb intake by not eating ultra-processed, energy-dense, nutrient-poor (junk) foods, while still eating carbohydrates from healthy foods.