What are low-carbohydrate foods? We introduce the basic rules for carbohydrate restriction, as well as recommended ingredients and products!
What are low-carbohydrate foods? We introduce the basic rules for carbohydrate restriction, as well as recommended ingredients and products!
|
able of Contents Choose foods that are suitable for carbohydrate restriction Be conscious of eating three well-balanced meals a day Main dishes that are rich in dietary fiber Meat and fish that are rich in protein Dairy products that are low in carbohydrates Low-carbohydrate fruits Low-carbohydrate sweets Low-carbohydrate foods that can be bought at convenience stores Sugar Main staples such as rice and bread Potatoes 【Recommended for main staples】 Keto Plain 【Recommended for snacks】 Amande Chocolate 【Recommended for cheat days】 Grass-fed Butter Sandwich |
I think there are many people who have concerns like “I want to restrict my carbohydrate intake, but I'm not sure what foods and products to choose”. Restricting carbohydrates is effective for weight management and maintaining good health, but if you don't know the appropriate rules and foods, you may end up pushing yourself too hard and not being able to continue.
In this article, we will introduce the basic rules for restricting carbohydrates, recommended low-carbohydrate foods, and convenient and delicious low-carbohydrate products. Please refer to this article to control your carbohydrate intake while enjoying your daily meals.
The basics of carbohydrate restriction and calorie balance
Some people may think that carbohydrate restriction is all about being careful about the amount of carbohydrates you eat, and that you don't need to worry about calorie balance. However, when implementing carbohydrate restriction, it is important to know not only about carbohydrate restriction, but also the basics of calorie balance. In this section, we will explain the basics of carbohydrate restriction, its relationship with calorie balance, and a rough guide to calories.
What is carbohydrate restriction?
Carbohydrate restriction is a diet method that controls the amount of carbohydrate-containing food consumed. By reducing carbohydrates, it is possible to prevent the overproduction of insulin, and as a result, it is possible to expect an effect in suppressing the accumulation of fat.
Carbohydrate restriction is known as a method of dieting, but it is also effective in preventing and improving lifestyle diseases, as well as stabilizing blood sugar levels, in addition to reducing body weight.
There is also a similar concept to carbohydrate restriction called 'LOCABO®', but the two are different in terms of diet. Carbohydrate restriction refers to a method of strictly limiting carbohydrates, whereas LOCABO® is a method of gradually controlling carbohydrates. Carbohydrate restriction can be expected to have an effect in the short term, whereas LOCABO® can be expected to have an effect over the long term.
The relationship between carbohydrate restriction and calories
The main aim of carbohydrate restriction is to control the amount of carbohydrates you consume, not to reduce your calorie intake. Therefore, you can follow a carbohydrate-restricted diet without reducing the amount of food you eat.
However, if you consume more calories than you burn, the excess will be stored as body fat, which can lead to obesity. Therefore, if you want to lose weight by following a carbohydrate-restricted diet, it is important to check the calories in the food you eat, not just the amount of carbohydrates.
However, if you consume more calories than you burn, the excess will be stored as body fat, which can lead to obesity. Therefore, if you want to lose weight by limiting carbohydrates, it is important to check the calories in the food as well as the carbohydrate content.
In particular, if your goal is to lose weight, it is a good idea to consume calories that match your basal metabolic rate (the energy you burn even when you are not doing anything) and your activity level.
Guidelines for calorie intake when restricting carbohydrates
Even when restricting carbohydrates, it is necessary to consume a moderate amount of calories. The following are guidelines for calorie intake according to activity level.
【When activity level is low (spending the day sitting down)】
- Women: approx. 1,400-2,000 kcal
- Men: approx. 2,000-2,400 kcal
【When activity level is normal or high (doing light exercise or work)】
- Women: approx. 2,000-2,400 kcal
- Men: approx. 2,400-3,000 kcal
If you don't consume enough calories, your body will break down muscle to make up for the energy, which can lead to a decrease in muscle mass. Furthermore, if muscle mass decreases, your basal metabolism will also decrease, which can lead to weight regain and fatigue.
Check the basic rules for carbohydrate restriction
Some people may find carbohydrate restriction difficult, but the basic rules are to keep your daily carbohydrate intake to 20g or less and to be conscious of eating three well-balanced meals a day. Let's aim to maintain our health while incorporating carbohydrate restriction, and to prevent diet-related diseases and lifestyle-related diseases.
Choosing foods that are suitable for a low-carbohydrate diet
In a low-carbohydrate diet, it is ideal to keep your carbohydrate intake to 20g or less per day. As staple foods such as rice, bread and noodles, as well as potatoes, are high in carbohydrates, you need to reduce your intake of these foods.
Instead, you should actively choose foods that are rich in protein, such as meat, seafood and soy products. These foods will also help to make up for any energy shortage you may experience while on a low-carbohydrate diet.
We also recommend consuming foods rich in dietary fiber, such as seaweed and mushrooms. These are low in carbohydrates and can help you feel fuller, so they may make it easier to continue with a low-carbohydrate diet.
Be conscious of eating three well-balanced meals a day
Even when you are restricting carbohydrates, please do not reduce them too much. This is because restricting carbohydrates too much can cause a decrease in muscle mass and a decline in physical strength.
If muscle mass decreases, basal metabolism will also decrease, and the efficiency of your diet will also decrease. Furthermore, there is a risk of negative effects such as becoming more tired in your daily life and weakening your immune system, making you more susceptible to infections.
Therefore, even when you are restricting carbohydrates, it is important to be conscious of the nutrition in your diet and to eat a well-balanced diet that includes protein, fat, vitamins, and minerals.
Low-carbohydrate foods that you can eat while on a low-carbohydrate diet
When you're on a low-carbohydrate diet, you may find yourself wondering “what can I eat?”. Some people may also worry about becoming nutritionally deficient if they eat too much of one type of food.
So here we will introduce some low-carbohydrate foods that you can eat while on a low-carbohydrate diet. By choosing the right foods, you can continue your low-carbohydrate diet in a healthy way while still feeling satisfied.
Staples rich in dietary fiber
Staples such as white rice and udon noodles are high in carbohydrates, so it is better to eat them in moderation. However, the following foods are fine to eat in moderation
- Mugi-gohan (barley rice): Rich in dietary fiber compared to white rice
- Genmai (brown rice): High in nutritional value, containing minerals and B vitamins
- Low-carb pasta: Satisfying without the carbohydrates
- Wholemeal bread: Low in carbohydrates compared to normal bread, high in dietary fiber and minerals
These staple foods are rich in dietary fiber, so they take longer to digest and help you to feel fuller for longer, making them a good choice for people on a low-carb diet. They also help to prevent constipation and maintain a good nutritional balance.
Meat and fish that are rich in protein
Meat is low in carbohydrates and rich in protein, making it an ideal food for those on a low-carbohydrate diet. The following meats are particularly recommended.
- Chicken breast and white meat: Low in fat and healthy, ideal for maintaining muscle mass
- Pork fillet: Low in fat, so you can get your fill of protein
- Beef: No excess fat, high in nutritional value
In addition to protein, fish also contains good quality fats (n-3 fatty acids). The following are recommended types of fish.
- Blue fish (mackerel, sardines, saury): Contain good quality fats
- Salmon, tuna: High in protein and have excellent nutritional balance
If you are busy, it is a good idea to make use of processed foods such as the following.
- Salad chicken: convenient because you can eat it as it is
- Tuna and mackerel in a can: highly preserved and easy to use in cooking
During a low-carb diet, it is easy for the body to break down muscle as an energy source, so it is important to actively consume protein from meat and fish to maintain muscle mass. However, you should be careful with processed meats such as sausages and fish sausages, as they contain relatively high levels of carbohydrates.
Dairy products with low carbohydrate content
Dairy products are low in carbohydrate and also provide a good source of fat, so they are suitable for those on a low-carbohydrate diet. The following dairy products are particularly recommended.
- Cheese (e.g. Camembert, Cheddar): very low in carbohydrate and provides a sense of satisfaction
- Milk: low in carbohydrate and high in nutritional value
- Sugar-free yogurt: while keeping carbohydrate intake low, it is also expected to improve the intestinal environment through lactic acid bacteria
Fats provide an energy source when carbohydrates are lacking, and help to give you the strength to move around. The fats contained in dairy products also help to increase the sense of satisfaction you get from eating.
Low-sugar fruits
Although fruits tend to be high in sugar, choosing the following low-sugar fresh fruits will help you to maintain a good nutritional balance.
- Avocados: Low in sugar and rich in fat, so you can enjoy a satisfying feeling of fullness
- Strawberries, raspberries, blueberries: Low in sugar, so you can enjoy the sweetness while also supplementing your vitamin C intake
- Lemons, grapefruits: Refreshing to eat and low in sugar
Fruits are a rich source of vitamin C. Vitamin C boosts the immune system and also helps to compensate for the antioxidant effects that are weakened when you are on a low-carb diet. They also contain dietary fiber, which helps to regulate the intestinal environment.
When you are on a low-carb diet, it is recommended that you eat a moderate amount of fruit as a snack. Eating fruit will help to suppress your hunger and make it easier to control the amount you eat.
Low-sugar sweets
When you are restricting your sugar intake, you should basically avoid sweets that contain a lot of sugar. However, if you choose low-sugar sweets like the ones below, you can still enjoy them as a snack.
- Coffee jelly: Low in sugar, and you can enjoy the aroma and bitterness.
- Konnyaku jelly: Chewy and satisfying.
- Milk agar: Contains fat, so you get a moderate feeling of fullness.
When choosing a commercial product, check to see if it is sugar-free or has a low sugar content. There are also ways to make low-sugar sweets at home using sweeteners such as erythritol and lacanto.
We will introduce foods that are recommended for snacking while on a low-carb diet in more detail later.
Low-sugar foods that you can buy at convenience stores
Finally, we will introduce some low-sugar ingredients that you can easily buy at convenience stores and supermarkets.
- Tuna in a can: A low-sugar ingredient that is easy to arrange as a salad or side dish
- Salad chicken: A high-protein food that you can eat as it is
- Tofu: Very low in carbohydrates, and can be used in a wide range of dishes, such as cold tofu, soups, and stir-fries
- Cheese (processed cheese, camembert, etc.): Low in carbohydrates, and easy to incorporate as a snack
By making use of low-carbohydrate ingredients that can be easily purchased at convenience stores and supermarkets, you can continue to limit your carbohydrate intake without difficulty. Let's incorporate them wisely into our daily meals.
High-carbohydrate foods that require caution
There is a possibility that you may make mistakes such as “thinking that a food you thought was healthy was actually full of carbohydrates” or “unconsciously over-consuming”. Therefore, let's not only know about low-carbohydrate foods, but also about high-carbohydrate foods.
Sugar
Sugar (refined sugar) is a condiment with a very high carbohydrate content, with 99.3g per 100g (total available carbohydrate value). It is widely used to sweeten food and drinks, but it is the enemy of those on a low-carbohydrate diet.
When using sugar in small amounts, such as when adding it to coffee or tea, it is easy to end up consuming more than you realize. When using sugar, try to use less, or use low-carbohydrate alternative sweeteners (such as erythritol or lacanto) instead.
Sugar
Sugar (refined sugar) is a condiment with a very high carbohydrate content, with 99.3g per 100g (total available carbohydrate value). It is widely used to sweeten food and drinks, but it is the enemy of those on a low-carbohydrate diet.
When using sugar in small amounts, such as when adding it to coffee or tea, it is easy to end up consuming more than you realize. When using sugar, try to use less, or use low-carbohydrate alternative sweeteners (such as erythritol or lacanto) instead.
Potatoes
Potatoes are a food that is high in carbohydrates. Of these, sweet potatoes are particularly high in carbohydrates, so you need to be careful. A medium-sized sweet potato (300-400g) contains approximately 30.9g of carbohydrates, so eating one will significantly exceed the recommended carbohydrate intake.
On the other hand, potatoes and yams have relatively low carbohydrate content compared to other types of potato. Potatoes contain about 17g of carbohydrate per 100g, and yams contain about 14.1g of carbohydrate per 100g, so they may be easier to include in a low-carbohydrate diet.
Recommended low-carbohydrate foods
Even if you are on a low-carbohydrate diet, it is only natural to want to enjoy your meals and choose foods that are healthy and safe. NATUVIEW is a brand that provides foods that are low in carbohydrates and delicious. We use carefully selected ingredients of natural origin to make products that are gentle on the body and safe.
Here we will introduce three NATUVIEW products that are recommended for those on a low-carb diet.
【Recommended as a staple food】Keto Bread Plain
NATUVIEW's Keto Bread Plain is a gluten-free bread made without using wheat or rice flour, but instead using almond flour and coconut flour. It has a moist texture and a deep flavor, and is recommended for those who want to enjoy bread that is both tasty and low in carbohydrates.
The Keto Bread Plain comes in 10 slices, each slice being 1.5 cm wide, so it can easily be incorporated into your diet as a staple food. Each slice contains just 1.92g of carbohydrates. It contains about 60 almonds, so you can also get plenty of vitamin E and dietary fiber.
Click here for more information on Keto Bread Plain
【Recommended for snacking] Almond Chocolate
NATUVIEW's almond chocolates are made with carefully roasted, fragrant almonds, and then coated in low-sugar chocolate to create a luxurious treat. Using natural sweeteners and high-quality chocolate without added sugar, we have achieved a rich sweetness and a crispy texture.
The amount of sugar has been reduced by 86% compared to regular Amande au Chocolat. The combination of almonds and high-quality chocolate makes for the perfect satisfying snack. Recommended for those who want to eat something sweet even while on a low-sugar diet.
Click here for more information on Amande au Chocolat
【Recommended for cheat days】Grass-fed butter sandwiches
NATUVIEW's grass-fed butter sandwiches are a luxurious treat made with grass-fed butter from New Zealand (butter made from the milk of cows raised on grass alone). They come in a variety of flavors, including red bean paste, raspberry, tea caramel, and almond chocolate.
All of them have 80-90% less sugar than regular sweets, so they are much lower in sugar. They are also rich in nutrients unique to grass-fed butter, such as omega-3 fatty acids and vitamin A. Why not enjoy them as a special treat for those on a low-sugar diet?
Click here for more information on grass-fed butter sandwiches
Summary
Carbohydrate restriction is a diet that helps to control blood sugar levels and maintain a healthy weight by limiting the amount of carbohydrates consumed. By simply being more selective about the ingredients you choose, you can enjoy a satisfying meal, so why not give it a try?
NATUVIEW's low-carbohydrate foods use carefully selected ingredients so that even health-conscious people can enjoy them with peace of mind. If you are looking for a delicious and healthy meal while on a carbohydrate restriction diet, please try NATUVIEW's low-carbohydrate foods.