What is included in a low-carb diet?
Low-carb generally means avoiding foods that contain carbohydrates, such as bread, pasta, potatoes and rice. Legumes are often avoided as well – except in a vegan diet, where the high protein content of legumes acts as a substitute for animal products.
Also prohibited: alcohol and sugar of any kind
, including soft drinks, sweets and sugar-rich fruit. Depending on the specific diet, you can eat between 0 and 150 g of carbohydrates per day, ideally in the form of complex carbohydrates such as wholegrain bread or fruit. Valuable proteins and fats are on the menu instead.
Low-carb foods include:
What is the best way to replace carbohydrates? We present some delicious alternatives:
||Almond or coconut flour
Different types of low-carb diet
There is no clear definition of the term “low-carb”. Countless types of low-carbohydrate diet have emerged since William Banting’s experiences were published. Here are some of the best known:
Allows hardly any carbohydrates in the beginning and is very high in fat and protein.
Focuses on a maintaining a low glycaemic index. The glycaemic index is a measure for determining the effect of a food that contains carbohydrates on the blood sugar level.
LCHF (low-carb high-fat)
Reduces carbohydrates to a minimum (0-50 g/day) and replaces the missing volume with natural fat (e.g. fatty meat, nuts, avocado, butter).
Limits carbohydrates to 6 BE (German carbohydrate unit) or 72 g.
Also known as the Stone Age diet, as it touts a way of eating that was common during the Palaeolithic era, i.e. the Stone Age. This means it excludes sugar, soft drinks and legumes.
Places emphasis on a diet that is low in carbs and high in fat. Generally allows around four per cent carbohydrates or about 20 g per day.
Each type of low-carb diet has its own specific traits and rules. The amount of carbohydrates varies. Some diets place more restrictions on them, others are more lenient. If you intend to change your diet, you should choose the type that best suits your lifestyle.