In the following we will be discussing about an important topic that is “5 Superfood Carbs You’re Probably Missing on the Keto Diet” and will discuss about it in detail within the article. We may have started a new year, but the keto craze continues. With a staggering 3.9 million posts under the hashtag #keto on Instagram, the super popular diet shows zero signs of losing speed.
If you need a quick refresher on the basics of the ketogenic diet. The medical diet first surfaced in the 1920s as a treatment for patients with drug-resistant epilepsy. Nowadays, the high-fat, low-carbohydrate meal plan is followed particularly as a means for weight loss. Keto meals are comprised of or made up of about 70%–80% fat, around 20% protein, and also of around 5% carbs (carbohydrates). That means both “good” and “bad” carbs are essentially off-limits on the keto diet.
Fruit, grains, starchy and root vegetables like parsnips, beans, lentils, sweeteners, baked goods, juices, smoothies, and sodas are cut out,” as explained by a nutritionist. Limiting your intake of refined carbohydrates like white bread and baked goods is rarely a bad idea. But limiting complicated carbs like those found in whole grains, fruits, and veggies can lead you to lose out on critical vitamins and minerals. Below, 5 carb-rich foods that deliver major health benefits—but aren’t keto-friendly.
Whatever diet works best for you, veggies should really be at the forefront and compose a minimum of 1/2 your plate. Apart from their ability to lower chronic disease risk, vegetables offer fiber, phytonutrients, and bulk that helps keep us satiated.Take carrots, for example. A half cup of baby carrots (about six) delivers half-dozen grams of carbs, about 10% of your allotted daily carbohydrate intake on the keto diet, which is around 50 grams per day. That comparatively high carb content is probably going to cause keto eaters to avoid carrots just like the plague. Because who eats simply six baby carrots at a time?
The too-sweet-for-keto veggies are also packed with beta carotene, the antioxidant precursor to vitamin A, which promotes eye health and skin health and is critical for proper immune function.
Cutting carbs right off the bat, can result in low blood sugar, low energy, moodiness, hunger, and exhaustion. When people cut out carbs long term, we find that when they add them back in, they regain all the weight lost and then some. Plus, carbs are delicious and food is meant to be enjoyed. It’s more regarding selecting the right ones and keeping quantity under control.Keto eaters are suggested to considerably limit their intake of whole grains like oats, that serve up fourteen grams of carbohydrates per half cup, nearly a 3rd of the carbs allotted for one day.
Yet oats aren’t empty carbs. The breakfast staple contains soluble fiber that’s critical for maintaining heart health and lowering cholesterol levels (which may be even more important when you’re loading up on animal foods high in saturated fat while eating keto). Oats additionally contain some protein and vital minerals like iron, folate, and magnesium.
Keto lovers prefer to think of fruit the same way most people think of candy: as a once-in-a-while treat that’s to not be consumed daily. While low-glycemic fruits such as berries are allowed in moderation on the ketogenic diet, fruits that fall higher on the glycemic index are on the outs or not allowed.
A medium banana containing twenty-seven grams of carbohydrates, then, is almost a sure keto no-no. While it’s true that diabetics may want to steer clear of the starchy fruit, avoiding bananas simply because they fall on the higher end of the carb spectrum isn’t necessary for everybody, especially since they provide potassium, vitamin B6, and fiber. Bananas also act as prebiotics—aka food for the good bacteria in your gut.
Eat a cup and a 1/2 cooked lentils (which contains around sixty grams of carbs) and you’ve already exceeded your keto carb intake for the day. That leaves no space for fruits, veggies, whole grains, or dairy on your plate at any other meal. It’s not surprising, then, that keto eaters stay away from pulses.
Lentils are far from the enemy, though. Just one cup of cooked lentils contains around 18 grams of protein (as much as three eggs) and 15 grams of fiber; minerals like copper, manganese, zinc, and phosphorous; and no saturated fat, making them a plant-based nutritional powerhouse.
Still, if you do choose to try the ketogenic diet, be strategic about when you nosh on your allotted carbohydrates. You should consider eating your carbs pre-workout, as they give you a quick energy spike.Get in touch with our team for the best kind of Desi weight loss diet program
Nut lovers beware, cashews aren’t keto-friendly. Though most people place nuts within the fat or protein category, they do contain carbohydrates, and the amount in certain varieties can add up when following a ketogenic meal plan. A quarter cup of cashews, for e.g. will set you back about ten grams of carbohydrates (carbs), roughly twenty percentage of your daily recommended carb (carbohydrate) intake while eating keto. While we don’t suggest eating a whole cup of cashews, placing the nuts on your list of don’t-eat things isn’t necessary.
Why? Eating an ounce of cashews—about eighteen nuts—will offer you seventeen milligrams of healthy omega-3 fatty acids (an ounce of almonds, on the other hand, contains 0 mg). Early analysis even shows adding cashews to your diet could lower “bad” LDL cholesterol.