Are Mushrooms Good For Low Carb Diet

Are Mushrooms Good For Low Carb Diet

Lots of today's trendy diets — think Atkins, keto and sometimes paleo — are centered around low-carb foods. But cutting carbs to lose weight fast isn't a new idea. It's been around for more than 150 years. So what's driving the popularity of this eating plan?

With a low-carbohydrate diet, you keep your carbohydrates lower than what's typically found in Western diets, Jen Bruning, a registered dietitian and spokesperson for the Academy of Nutrition & Dietetics, told TODAY.

Processed foods and fast foods — common in Western diets — are often high in carbs. They can contain a lot of refined carbs that don't offer a lot of nutritional value. Low-carb diets limit these high-carb foods, as well as grains, starchy vegetables (like potatoes and peas) and fruit. They emphasize foods low in carbs and high in protein and fat instead, like meat, cheese and nuts, as well as leafy vegetables.

How does the low-carb diet work?

To start, there's no one low-carb diet. Different plans cut carbs down to different levels. The strictest diets aim to cut carbs down to zero. Others target 150 grams or less per day. As a comparison, the Dietary Guidelines for Americans recommend 225 to 325 grams per day as part of a healthy eating plan that doesn't focus on limiting carbs.

Bonnie Taub-Dix, a registered dietitian and author of "Read It Before You Eat It: Taking You from Label to Table," points out that carbs aren't all nutritionally the same. A slice of whole-grain bread, a small piece of fruit and four packets of sugar could all have about 15 carbs. "Those food all have completely different health profiles," she said. The bread has fiber, vitamins and minerals, and can help you feel full. The fruit might have fiber and antioxidants. The sugar has no nutritional value except for energy.

People want to know the best ways to lose weight and how to lose weight fast. But there's more to understand. "If you want to eat more healthfully and lose weight, you have to think about what your body needs and your health needs, not just your weight-loss needs," Taub-Dix said.

What does the research say about the low-carb diet?

What are low-carb diet benefits? Bruning said with low-carb dieting you might see improvements in blood sugar levels and weight loss. But the weight loss might not last. "Research also suggests a tendency to regain any lost weight when eating patterns return to normal," she said.

Sticking with a low-carb eating plan may help you maintain weight loss, though.

According to the Mayo Clinic, low-carb diets might help prevent or improve metabolic syndrome, diabetes, high blood pressure and heart disease.

A study published in the Journal of the American College of Nutrition found that for people with type 2 diabetes, diets that were low in carbs helped them lose weight and reduce the medication they needed to take to control of their diabetes.

Is low-carb a good choice for you?

You might want to try a low-carb diet if you're looking to lose weight in the short term or to prevent or improve metabolic syndrome, diabetes, high blood pressure or heart disease.

A low-carb diet includes a lot of other food options, so if you don't like diets with severe food restrictions you might like the variety it offers.

You may also want to look at the kinds of carbs you're eating to see where you can make changes. "If you examine your diet and feel you are lacking in non-starchy vegetables but eat lots of added sugar, you may choose to lower your refined carbohydrate intake in favor of more veggies," Bruning said.

And remember that low-carb diets are low in certain nutritious foods. "Plenty of higher-carbohydrate foods are very healthful. Think legumes, fruit and whole grains," Bruning said. "Low-carb diets also tend to be low in fiber, and fiber is known to be protective against heart disease and some cancers."

Taub-Dix is wary of any diet that eliminates an entire food group. "No one food or food group is going to be magical for you or horrible for you unless you have a food allergy or intolerance," she said. "We shouldn't demonize any one particular food or food group. That should be a red flag when choosing a diet — if a food group is eliminated, steer clear of that diet."

What do you eat on the low-carb diet?

Generally, low-carb menus will include foods that are higher in protein and fat.

On a low-carb diet, you're likely to eat foods like:

• Meat
• Poultry
• Fish
• Eggs
• Some nonstarchy vegetables

You'll cut out or limit:

• Grains
• Legumes like lentils, beans and peas
• Fruits
• Breads
• Sweets
• Pasta
• Rice
• Starchy vegetables like potatoes, corn and butternut squash
• Milk
• Sometimes nuts and seeds

Following a low-carb diet, in a typical day you might eat low-carb meals like:

• Breakfast: Omelet with cheese, mushrooms, tomatoes and spinach
• Lunch: Cobb salad
• Dinner: Chicken drumsticks with coleslaw
• Snack: Roasted pecans

The low-carb diet is similar to:

• Keto diet, which typically limits carbs to 50 grams a day or less
• Keto/FLEX 12/3, which blends a low-carb diet and fasting
• Low-carb, high-fat diet, which pairs a reduction in carbs with an increase in high-fat foods
• Paleo diet, which tends to be low-carb in practice because it emphasizes a lot of low-carb foods
• Atkins diet, which has a four phases of carb intake levels
• Zero-carb diet, which aims to reduce carbs to (you guessed it) zero

Is the low-carb diet effective long-term?

Compared with low-fat dieters, low-carb dieters may see a short-term weight-loss boost. But the gain tends to disappear after a year or two, according to the Mayo Clinic. It's possible that eating more protein and fat instead of carbs can help keep you feeling full, so you eat less.

Most studies of low-carb diets have lasted less than a year. So it's not clear yet if a low-carb diet has long-term health risks.

Talk with your doctor before starting a low-carb diet or any other diet — your doctor can recommend the best healthy diet for you, based on your needs.

Stephanie Thurrott is a writer who covers mental health, personal growth, wellness, family, food and personal finance, and dabbles in just about any other topic that grabs her attention. When she's not writing, look for her out walking her dog or riding her bike in Pennsylvania's Lehigh Valley.

Are Mushrooms Good For Low Carb Diet

Source: https://www.today.com/health/low-carb-diet-what-you-should-know-trying-one-today-t197225

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How To Not Get Constipated On Low Carb Diet

How To Not Get Constipated On Low Carb Diet

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Quick Summary tl;dr

Although constipation is fairly common in the early stages of carb restriction, it often resolves on its own. However, it isn't unusual if it persists or develops later.

Keep in mind that simply having less frequent or less voluminous stools on a keto diet is normal and doesn't reflect constipation unless BMs are also hard or difficult to pass.

If you are actually constipated, there are several ways to combat it without jeopardizing your keto or low-carb lifestyle. Foremost among these is making sure you're taking in enough fluid and electrolytes, which can sometimes be overlooked after becoming keto-adapted. Getting regular physical activity is also important. Beyond this, you may need to experiment a bit with types and amounts of different foods to find out what's optimal for your own unique system.

• What is Constipation?
• How Common is Constipation on Keto and Low-Carb Diets?
• Why Does Constipation Often Occur with Carb Restriction?
• • Dehydration
  • Loss of Electrolytes
  • Reduction in Fiber
• Is It Truly Constipation?
• How to Resolve Constipation while Remaining Keto or Low Carb
• • 1. Get Enough Sodium, Potassium & Magnesium
  • 2. Stay Well Hydrated
  • 3. Engage in Physical Activity
  • 4. Adjust Your Fiber Intake
  • 5. Include Coconut Oil and MCT Oil in Your Diet
  • 6. Soak Nuts and Seeds
  • 7. Consume Probiotic Foods or Supplements

Constipation is one of the more common side effects encountered by people on keto and low-carb diets. Although it's often a temporary issue, it may also become chronic. Read on to learn more about constipation, why it's so common on carb-restricted diets, and how to resolve it while remaining low carb.

What is Constipation?

Constipation is defined as having hard, dry stools that are difficult to pass. Additionally, bowel movements may be less frequent than usual. However, what is "normal" for one person may be very different for another. A 2010 study found that adults average anywhere from 3 BMs per day to 3 per week – an extremely large range ( 1).

In a recent 2018 review, researchers acknowledged that because there isn't an ideal definition for constipation, is difficult to say how many people are affected. However, it's estimated that chronic constipation affects an average of 16% of adults overall and 33.5% of those older than 60 years of age worldwide ( 2).

Despite individual differences in bowel frequency, most of the time, it's easy for people to identify when their BMs are hard and require straining to pass.

Common causes of constipation include hypothyroidism, stress, inactivity, narcotic pain medication use, inadequate fluid intake, and food intolerances.

How Common is Constipation on Keto and Low-Carb Diets?

Constipation is fairly common on keto and low-carb diets, especially in the beginning, when the body is adapting to using fat rather than glucose as its primary fuel source.

However, it's very individual and constipation doesn't always occur, even when carb intake is extremely low.

One epilepsy center that conducted a retrospective study of 48 children following strict ketogenic diets long term for seizure control reported that 32 of the patients (65%) developed constipation while on the diet ( 3). Another center that conducted a similar study found that only 2 of 26 (8%) children following the modified Atkins diet (MAD) experienced constipation ( 4).

The ketogenic diet used in children with epilepsy typically has a very high fat intake; at a 3:1 or 4:1 ratio, the amount of fat is three to four times as much as the protein and carbs combined. The MAD is still high in fat and very low in carbs, yet allows for more protein, resulting in a ratio between 1:1 and 2:1.

However, even people on less stringent low-carb diets may experience constipation.

For example, in a 2002 study, 41 adults with type 2 diabetes were instructed to limit carb intake to 25 grams of carbs per day without any restriction on protein, fat, and calories. By the end of the study, 28 (68%) of the participants reported having constipation at some point during the 24-week period ( 5).

Why Does Constipation Often Occur with Carb Restriction?

There are several reasons constipation may occur on a keto or low-carb diet, including:

Dehydration

Keto and very-low-carb diets typically lead to increased urination, especially when first starting the diet. Dehydration can result in constipation if water intake isn't increased to replace urinary losses, as has been seen in children following ketogenic diets for epilepsy ( 6).

Loss of Electrolytes

Your body needs to maintain a certain level of electrolytes for optimal GI function. When carb intake is very low, insulin levels drop and urinary sodium output decreases, leading to potassium shifts within the body's cells in order to maintain mineral balance ( 7).

Reduction in Fiber

Depending on the person, a decrease in fiber – which often accompanies carb restriction – may sometimes contribute to constipation (8).

Is It Truly Constipation?

Importantly, simply having fewer bowel movements doesn't necessarily mean you're constipated. People often notice that they need to defecate less frequently with ketogenic eating, especially if their previous diet was high in bran cereal, beans, and other high-fiber foods that promote bulky stools.

Therefore, if your bowel movements are smaller but are easy to pass and aren't accompanied by pain, bloating, or straining on the toilet, you probably aren't constipated. This may simply be your "new normal," as long as you're having a BM at least three times a week.

How to Resolve Constipation while Remaining Keto or Low Carb

If you do have constipation or are interested in taking steps to prevent it, here are several strategies to implement.

1. Get Enough Sodium, Potassium & Magnesium

Insufficient electrolyte levels are well known for causing the most common symptoms of keto flu: fatigue, weakness, headache, and irritability. However, they're also important for keeping your digestive tract functioning as it should, particularly sodium and magnesium.

In a controlled study of 244 women with constipation, those in the group who drank magnesium-fortified water had significant improvement in their symptoms compared to women in the low-mineral water group (9).

Most people need at least 3-5 grams of sodium per day on a very-low-carb diet. Easy ways to increase your sodium intake include salting your food during cooking or at the table, drinking a cup of salted broth, and including olives, cheese, and sauerkraut in your diet.

Potassium-rich keto foods and magnesium-rich keto foods include avocado, nuts, meat, fish, greens, and Greek yogurt.

Supplementing with 200-400 mg of magnesium per day may also help. Magnesium oxide and magnesium citrate provide a laxative effect, but make sure to start with no more than 200 mg daily in order to prevent loose stools or diarrhea.

Note: Speak with your doctor before supplementing your diet with electrolytes if you have congestive heart failure, kidney disease, or take medication for any health condition.

2. Stay Well Hydrated

As mentioned earlier, being in ketosis increases urination, which may lead to dehydration and potentially constipation. Indeed, even mild dehydration has been linked to constipation in susceptible people ( 10).

Make a point of drinking enough fluid every day. On a keto diet, most people need a minimum of 2.5 liters of water per day, and taller, heavier individuals may require considerably more. However, this is somewhat individual. It's best to keep water on hand and drink at the first sign of thirst rather than waiting until it's time for your next meal. Also, check your urine to make sure the color is light yellow rather than dark or bright.

Although water is ideal, it isn't the only beverage that counts as fluid. Coffee, tea, and bone broth can also contribute to your total daily fluid tally. Although in the past drinking caffeinated beverages was thought to increase risk of dehydration, more recent research has shown that this isn't true at intakes of less than 500 mg of caffeine per day ( 11). (For reference, an average cup of coffee contains about 100-180 mg of caffeine.) Additionally, coffee promotes regularity, with regular coffee having a significantly greater laxative effect than decaf ( 12).

3. Engage in Physical Activity

Inactivity has long been associated with constipation, whereas engaging in regular exercise can help maintain healthy bowel function. One study looking at the impact of physical activity on constipation and other GI disorders found that it was beneficial in virtually all cases, although the optimal type and amount weren't determined ( 13).

Moving your body on a daily basis is key for conquering constipation. To that end, it's important to choose an exercise or activity that you enjoy doing and can stick with long term.

4. Adjust Your Fiber Intake

Many people find that consuming fiber-rich foods on a regular basis helps promote regularity. Several controlled trials in people with constipation have found that the addition of fiber typically improves BM consistency and frequency ( 14,  15,  16).

Soluble fiber has been shown to be particularly helpful for preventing dry, hard stools because of its strong water-holding capacity ( 15, 17).

Fortunately, soluble fiber is found in several keto foods. Some of the best sources are avocado, Brussels sprouts, broccoli, blackberries, flax seeds, and chia seeds. (Be sure to soak chia seeds for a minimum of one hour before eating them.)

Rhubarb is a low-carb food that is high in soluble fiber and also contains a compound called sennoside A, which is well known for its laxative effect ( 18).

Consuming adequate fluid becomes even more important when eating high-fiber foods. Increasing your fiber intake without drinking enough water can actually worsen constipation.

And although we usually suspect that too little fiber is the reason for constipation, that isn't always the case. Some individuals actually find that their digestion improves when they eat less rather than more fiber, which has been confirmed in studies ( 19, 20). In 2012, Chinese researchers found that when constipated people with high fiber intake from food or supplements were placed on a fiber-free diet, they experienced a resolution of symptoms (20).

Again, because response appears to be very individual, you'll need to experiment with fiber intake to find out what works best for you.

5. Include Coconut Oil and MCT Oil in Your Diet

Because of their rapid digestion and absorption, medium-chain triglycerides (MCTs) may stimulate bowel movements. Although MCT oil has the strongest laxative effect, coconut oil contains some MCTs and can also promote regularity.

Aim for 1-2 Tablespoons of coconut oil or MCT oil per day, added to foods or beverages at meals. However, make sure to start out with a small dosage of only 1 teaspoon per day and gradually increase your intake. That way, you'll be able to avoid possible GI side effects like cramping and diarrhea.

6. Soak Nuts and Seeds

Although we tend to think of nuts and seeds as a remedy for constipation due to their high fiber content, these foods may actually be a cause or contributing factor for some people.

However, you may be able to reduce this effect by soaking nuts and seeds prior to eating them. Soaking and dehydrating nuts and seeds may also help you better absorb the nutrients they contain by improving their digestibility.

Also, make sure you're not eating too many nuts. About 30-60 grams (1-2 ounces) per day should be well tolerated by people who don't have nut allergies or sensitivities.

7. Consume Probiotic Foods or Supplements

Probiotics are beneficial bacteria in foods or supplements that help balance your intestinal flora and improve regularity.

Some of the more popular fermented foods are yogurt, kefir, sauerkraut, and kimchi. In a small study of 20 people with chronic constipation, consuming a kefir beverage every day for 4 weeks led to improved stool frequency and consistency, along with decreased laxative use (21).

In addition to food, probiotic supplements can also be beneficial.

In a 2016 review of 15 clinical trials, probiotics were shown to decrease intestinal transit time and reduce constipation symptoms. Researchers found that the most beneficial bacterial strain for promoting regularity was Bifidobacterium lactis ( 22).

Other probiotics that may help relieve constipation include Lactobacillus acidophilus, Lactobacillus reuteri, Lactobacillus plantarum, Lactobacillus rhamnosus, and Bifidobacterium animalis ( 23).

There are several supplements designed for constipation that contain these probiotic strains:

• Garden of Life Raw Probiotics Colon Care
• Lion Heart Pride Probiotic
• Renew Life Colon Care Probiotic

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3. How to Deal with Constipation on Low-Carb and Keto Diets

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How To Not Get Constipated On Low Carb Diet

Source: https://ketodietapp.com/Blog/lchf/how-to-deal-with-constipation-on-low-carb-and-keto-diets

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First Low Carb Diet

First Low Carb Diet

Photo Courtesy: [Phil Fisk/Cultura/Getty Images]

Carbs may be delicious, but, depending on your health status and any conditions you may have, they may not be the most nourishing (or healthy) macronutrients for you to eat. However, that doesn't mean you can't enjoy your favorite typically higher-carb foods — it just means you need a bit of creativity and a few tips and tricks for making modifications. That's especially true when it comes to a classic breakfast favorite: quiche.

Traditional quiche begins with a pie crust as its base, which isn't ideal if you're limiting carbs. But, by removing the crust — or using some delicious, low-carb substitutes — you can still enjoy the delicate egg and zesty ingredient combinations that make this dish so versatile. Start diversifying your low-carb breakfast menu (or even your evening meals) with these easy crustless quiche recipes.

Crustless Vegetable Quiche

Photo Courtesy: [EasyBuy4u/Getty Images]

Starting the day with an array of healthy vegetables — plus the protein from eggs — on your plate is never a bad idea. That's why this crustless vegetable quiche is such a nice option: You get great flavors and all the nutritional benefits of whatever veggies you add. Plus, it's vegetarian friendly. Even if you're not fully vegetarian, there are some great reasons to try this quiche; forgoing meat once in a while and upping your consumption of fresh produce can improve your cholesterol levels, for one.

This recipe from Food.com calls for broccoli, red pepper and zucchini, though you can swap them out for other vegetables if you prefer. Mushrooms, asparagus and tomatoes are tasty options as well. All are great sources of different vitamins, minerals and fiber. Add the cheese of your choice and some salt and pepper or other spices for an easy way to change up the flavor profile.

Crustless Quiche Lorraine

 Photo Courtesy: [jaker5000/Getty Images]

Quiche Lorraine might be one of the most classic (and best-known) recipes for this dish — and it's just as delicious without the crust. If you're looking for a keto-friendly breakfast dish that helps you reach your daily protein goals, this crustless quiche Lorraine, also from Food.com, is a top option.

Generally, people who follow the ketogenic diet get about 75% of their daily calories from fat, 20-30% from protein and around 5% from carbs. This recipe gets its fat and protein from the eggs, bacon and Swiss cheese you'll use. If you want to add a vegetable for extra flavor and nutrients, try spinach; it's relatively low in carbs but packed with healthy vitamins A and K.

Bacon Cheeseburger Keto Breakfast Quiche

 Photo Courtesy: [John Rizzo/Getty Images]

Looking for more crustless quiche options that work just as well for dinners as they do your morning meals? You'll want to try this bacon cheeseburger keto quiche from Kalyn's Kitchen. It satisfies keto fat and protein requirements thanks to its ground beef, bacon, eggs and the cheese of your choice (we recommend sharp cheddar). For a little bit of low-carb veggie crunch, add a handful of green onions and pickles into the mix too — yes, pickles in crustless quiche. They really do elevate this dish with their crunch and zesty tang.

Spicy Southwest Crustless Quiche

 Photo Courtesy: [yipengge/Getty Images]

For those on the keto diet who also like a little kick to their meals, this spicy Southwest crustless quiche from the folks at Wisconsin Cheese will definitely satisfy any flavor cravings. It's packed full of fat and protein thanks to its eggs, heavy whipping cream, milk and pork sausage. Add some jalapenos, green peppers and pepper jack cheese to crank up the spice level.

As with most of the quiche dishes in this list, you'll cook this in a greased pie dish at 350 degrees Fahrenheit until the edges are golden brown and the center of the quiche no longer looks runny or jiggly. It may take about 45 minutes to achieve the right cooked consistency, and you can also tell the quiche is done — as with many baked treats — when a knife inserted into the center comes out clean. Let the quiche stand for about 10 minutes to fully firm up before slicing into it.

Vegan Crustless Quiche

 Photo Courtesy: [Cavan Images/Getty Images]

This one is a bit of a surprise — a unique and flavorful surprise. You already know quiche is an egg dish, and eggs aren't vegan. So you might also be wondering how a vegan version could exist. In showcasing some true culinary creativity, this vegan crustless quiche from The Spruce Eats utilizes tofu, dairy-free crumbled cheese, soy or almond milk, nutritional yeast, ground cashews and dairy-free cream cheese.

The result is a smooth, authentic crustless quiche that's perfect for people who eat a plant-based diet or those who are allergic to eggs. In addition to its healthful egg-free base, it's got asparagus, garlic and turmeric to spice things up just right. You can always add or substitute your preference for other veggies as well; consider using what's in season to enjoy them at their peak of freshness.

Kale and Feta Crustless Quiche

 Photo Courtesy: [Kale and Feta Crustless Quiche/Eating Bird Food]

Eating Bird Food's kale and feta crustless quiche recipe is an easy yet flavorful low-carb meal that makes for not only a delicious breakfast but also an ideal main course for lunch or dinner. Simply pair a slice with a cup of soup or a salad to create a well-rounded meal. As an added bonus, this recipe is a little different from other basic crustless quiches, which can keep your taste buds on their toes while giving you a nutrient boost at the same time.

Aside from the kale, feta and eggs — its star ingredients — this recipe uses coconut oil, almond milk, mushrooms, garlic, nutmeg and parsley. And here's an interesting tidbit of information about kale: It's a superfood that's chock-full of vitamins and minerals — but that's also low in calories and carbs.

Resource Links:

https://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2626/2

https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/the-many-types-and-health-benefits-of-kale

MORE FROM SYMPTOMFIND.COM

First Low Carb Diet

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High Protein Low Carb Diet Before And After

High Protein Low Carb Diet Before And After

The high-protein bread

Looking for the best white high-protein bread that's also gluten-free and low in carbs? Look no further! Even if you are a novice bread baker you will have no trouble with this recipe. With 1 net carb and 7 grams of protein per slice, it's the perfect bread for healthy sandwiches.

The high-protein bread

Looking for the best white high-protein bread that's also gluten-free and low in carbs? Look no further! Even if you are a novice bread baker you will have no trouble with this recipe. With 1 net carb and 7 grams of protein per slice, it's the perfect bread for healthy sandwiches.

US Metric

20 serving servings

Ingredients

• 6 oz. (1 cup) 170 g (220 ml) greek yogurt (0% fat)
• 4 4 large egg large eggs
• 1 cup (3½ oz.) 240 ml (100 g) whey protein isolate (unflavored)
• 1 cup (4 oz.) 240 ml (110 g) almond flour
• 1 tbsp 1 tbsp ground psyllium husk powder
• 2 tsp 2 tsp baking powder
• ½ tsp ½ tsp salt
• ½ tbsp ½ tbsp sesame seeds (optional)

www.dietdoctor.com

Making low carb simple

Instructions

Instructions are for 20 servings. Please modify as needed.

1. Preheat the oven to 350°F (175°C).

2. Line the bread pan, about 5 x 10 inches (12 x 24 cm), with parchment paper.

3. Add the yogurt and eggs to a big bowl and mix until smooth. Add the rest of the ingredients and combine until free of lumps.

4. Pour the batter into the bread pan and sprinkle it with some sesame seeds (optional). Bake for about 25 minutes or until a toothpick inserted in the center of the loaf comes out dry. Let the bread cool before slicing it.

Recommended special equipment

Baking pan, 5 x 10 inches (12 x 24 cm)

Freezing

Slice the bread before freezing it. Thaw it slightly and toast it before serving.

Storage

Store the bread in a zip lock bag in the fridge. It will keep fresh for about a week.

Fat-free yogurt?

Fat-free yogurt is packed with protein. That's why we used it in this recipe. But feel free to use full-fat yogurt for a more moist bread with a bit less protein.

High Protein Low Carb Diet Before And After

Source: https://www.dietdoctor.com/recipes/the-high-protein-bread

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High Carb Low Calorie Diet

High Carb Low Calorie Diet

Brussels sprouts are a great high carb low calorie food.

Image Credit: AniHobel/iStock/GettyImages

Planning what meals to eat is a fantastic way to ensure you're getting your desired caloric intake along with plenty of beneficial nutrients. If you're looking to hit your macros while lowering calories, add some low-calorie, high-carb foods to your rotation.

What Are High-Carb Foods?

What counts as a high-carb food or a low-carb food totally varies depending on your daily calorie intake and whether you're following a specific low-carb diet. The ​Dietary Guidelines for Americans​, 2015-2020, recommends that adult men and women over the age of 18 aim for 130 grams of carbs per day, or 45 to 65 percent of their daily caloric intake.

The Mayo Clinic says that most low-carb diets recommend between 20 and 60 grams of carbohydrates per day, but some hardcore ketogenic diets prescribe a lower number.

High-carb foods are foods that would make up a significant percentage of your daily carbohydrate intake. If you're following a low-carb diet, anything containing over 5 grams of carbs might count as high-carb. But if you're aiming to eat the recommended 130 grams of carbs per day, a high-carb food for you may contain 40 or 50 grams of carbs.

High-Carb Diets

A high-carb diet is not an inherently bad thing. More relevant is the quality of carbs you eat — focusing on whole grains rather than refined carbs and sugar that can trigger inflammation and contribute to health issues like diabetes, obesity, cardiovascular disease and insulin resistance. Research shows that consuming a high-carb diet containing plenty of dietary fiber can actually help you lose weight.

A July 2016 paper published in the journal ​Age and Ageing​ investigated the high-carb, low-protein diet of the longest-living people in the world — the residents of Okinawa, a Japanese island. Followers of the Okinawan diet consume just 9 percent protein and 85 percent carbohydrates, with sweet potatoes as the main carbohydrate source. This suggests that following a high-carb lifestyle is not incompatible with living a long and healthy life, depending on which carbs you consume.

You can lose weight on a low-calorie, high-carb diet if that's your goal, provided you're burning more energy than you eat. Reduce your calorie intake, up the calories you burn through working out — or combine the two. Fad diets and "quick fixes" are unlikely to work. Instead, aim to lose a maximum of 1 to 2 pounds a week through healthy eating and safe, effective exercise.

High-Carb Vegetables

If you're looking for high-carb, low-calorie foods, you'll find plenty of options in the vegetable world.

• One cup of ​Brussels sprouts​ contains 56 calories and over 11 grams of carbs, of which 4 grams are fiber and almost 3 grams are sugar.

• One cup of cubed, baked ​butternut squash​ provides 82 calories, including almost 2 grams of protein and 21 grams of carbs (6 grams of fiber and 4 grams of sugar). Butternut squash is also packed with potassium.

• One cup of baked ​white potato​ provides 113 calories, including over 2 grams of protein and 26 grams of carbohydrates. Of those carbs, about 2 grams are fiber and 2 grams are sugar. Potatoes are also rich in manganese, potassium and vitamin B6.

• One cup of ​sweet corn kernels​ provides 155 calories, 6 grams of protein and almost 37 grams of carbs (around 5 grams of fiber and 6 grams of sugar).

• One cup of baked ​sweet potato​, eaten without the skin, provides 180 calories and over 4 grams of protein. It also contains 41 grams of carbohydrates, including almost 7 grams of fiber and nearly 13 grams of sugar. Sweet potatoes are also rich in vitamin A, vitamin C, vitamin B6 and potassium.

High-Carb Root Vegetables

Root veggies, most commonly eaten in winter, are delicious foods that can be high in carb content.

• A cup of raw ​fennel bulb​ contains 27 calories and over 6 grams of carbs. The licorice-like flavor pairs really well with fish.

• One cup of cubed boiled ​turnips​ contains 34 calories and almost 8 grams of carbs (3 grams of fiber and almost 5 grams of sugar). Turnips are a wonderful addition to soups and stews.

• One cup of chopped ​raw carrots​ contains just 50 calories and over 12 grams of carbs (3 grams of fiber and 6 grams of sugar). Carrots are extremely high in vitamin A, which supports eye health. Keep sliced carrots on hand for an easy snack.

• One cup of raw ​beetroot​ will provide 58 calories and 13 grams of carbs, including almost 4 grams of fiber and over 9 grams of sugar. Beets contain phytonutrients that may benefit your heart health. Toss beets into any salad to liven it up.

• ​Parsnips​, a close relative of carrots, deliver 111 calories and over 26 grams of carbs per cup. That includes over 5 grams of fiber and 7 grams of sugar. Roast parsnips on a sheet pan for an easy side dish.

• One cup of ​taro​, a tropical root vegetable, packs 187 calories and an impressive 46 grams of carbohydrates, including 7 grams of fiber and less than 1 gram of sugar.

High-Carb Fruits

A number of fruits are also high in carbs but relatively low in calories.

• One medium-sized, ​peeled apple​ contains 77 calories and over 20 grams of carbs, including 2 grams of fiber and over 16 grams of sugar.

• One cup of raw ​blueberries​ provides 84 calories and over 21 grams of carbs, including almost 4 grams of fiber and almost 15 grams of sugar.

• One ​large orange​ provides 86 calories and almost 22 grams of carbs, with over 4 grams of fiber and 17 grams of sugar.

• One ​medium-sized banana​ provides 105 calories and almost 27 grams of carbs, including 3 grams of fiber and over 14 grams of sugar.
  

High Carb Low Calorie Diet

Source: https://www.livestrong.com/article/83853-high-carbohydrate-low-calorie-foods/

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Kirkland Signature Vitamin D

Kirkland Signature Vitamin D

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Are you getting enough sun? In many parts of the world, that might prove difficult during the winter months — and it can impact more than your sunny disposition.When exposed to sunshine, our bodies produce vitamin D, something our bodies need to maintain healthy bones and teeth; support our immune and cardiovascular systems; and stave off certain diseases, like type 1 diabetes. Some reports suggest that roughly three-quarters of American teens and adults might not be getting enough vitamin D. So, how can you turn that number around?

The National Institutes of Health (NIH) makes recommendations for what one's daily intake of vitamin D should be based on age, gender and other factors. The recommendations, in micrograms (mcg), can be summarized as follows:

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• Infants (up to 12 months): 10 mcg daily
• Children (1 to 13 years): 15 mcg daily
• Teens (14 to 18 years): 15 mcg daily
• Adults (19 to 50 years): 15 mcg daily
• Older adults (51 to 70 years): 15 mcg daily
• Seniors (70+ years): 20 mcg daily

So, how can you supplement your vitamin D intake if all that basking in the sun isn't cutting it? Thanks to the Dietary Guidelines for Americans, we've rounded up 10 healthy foods that can help you reach those daily vitamin D goals.

Salmon

Salmon comes in quite a few different varieties — canned sockeye salmon, smoked chinook salmon, canned pink salmon, cooked sockeye salmon, cooked pink salmon and even cooked wild coho salmon — and all of them are chock-full of vitamin D. All of these options will help you hit your goals. After all, a three-ounce serving of canned sockeye salmon contains 17.9 mcg of vitamin D, while a three-ounce portion of cooked sockeye salmon contains 11.1 mcg of vitamin D.

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Smoked Whitefish

Want to change up that salmon intake? Whitefish can help with that. While whitefish are a species of fish, the term also refers to a cluster of types of fish, all of which have a mild, slightly sweet flavor. Some of the most popular "whitefish" include pollock, bass, cod, halibut, grouper and haddock. On average, a standard three-ounce serving of smoked whitefish contains an impressive 10.8 mcg of vitamin D.

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Swordfish

If you're looking for a terrific source of vitamin D, and to break up all that whitefish and salmon, try swordfish. These creatures can grow to be a whopping 1,400 pounds — and nearly 15-feet in length. While you wouldn't want to tangle with one of these in the ocean, encountering it as a nice, grilled steak is a treat. Best of all, a three-ounce portion will provide you with 14.1 mcg of vitamin D.

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Tilapia

Tilapia is a cluster of fish species that aren't found in nature. That is, tilapia is a farmed fish, which makes it pretty inexpensive. This mild species is the fourth most common type of seafood eaten by Americans, in part because of its versatility. We recommend a nice herb-and-parmesan crust, but, any way you slice it (or season it), a three-ounce portion will provide you with 3.1 mcg of vitamin D.

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Canned Tuna

Not into canned food? Well, canned fish should probably be your exception. In fact, canned tuna, in addition to being readily available and inexpensive, can make an abundance of tasty meals, from tuna salad and melts to casseroles. Best of all, a three-ounce serving of light tuna canned in oil contains about 5.7 mcg of vitamin D.

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Mushrooms

The five fish options we've listed above might not have surprised you, but this one might. Many varieties of mushrooms — including portabella, cremini, morels, chanterelles, maitake, and even your basic white button mushrooms — are excellent sources of vitamin D. In fact, half a cup of grilled portabella mushrooms delivers an impressive 7.9 mcg of vitamin D.

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Eggs

Eggs — and, in particular, egg yolks — are one of the easiest, cheapest and quickest ways to nab some vitamin D. However, they may not be the food of choice for folks with high cholesterol. If your diet allows, whip up two scrambled eggs and enjoy getting 5% of your recommended daily intake of vitamin D first thing in the morning.

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Milk

Milk is more than just a great source of calcium. In fact, vitamin D is among its significant nutritional benefits. When it comes to a 16-ounce serving of cow's milk, the vitamin D content varies based on the milk's composition. For example, whole milk contains 6.3 mcg of vitamin D, while 2%, 1% and skim milk all contain 5.9 mcg. Even soy and dehydrated (powdered) milk will help you reach your goals by providing 5.8 mcg and 3.4 mcg of vitamin D respectively.

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Yogurt

Milk is not the only dairy product capable of delivering some serious vitamin D benefits. Of course, the nutritional value of yogurt changes depending upon the variety. For example, Greek-style yogurt contains more protein and less sugar than other types of yogurt. Nonetheless, you can still expect anywhere from 2 to 3 mcg of vitamin D per eight-ounce serving, regardless of the variety of yogurt.

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Pork

So far, you've seen lots of fish and dairy options. You might be wondering, Where's the meat? Well, generally speaking, beef and chicken are not great sources of vitamin D. In fact, if you're a meat lover in search of some vitamin D, pork is your best bet. The nutritional value of pork varies depending upon the cut, method of preparation and more, but you're likely to find between 0.2 to 2.2 mcg of vitamin D in a standard three-ounce serving of pork.

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Resource Links:

• The U.S. Department of Health and Human Services and Department of Agriculture's Dietary Guidelines for Americans
• The National Institutes of Health (NIH)

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Kirkland Signature Vitamin D

Source: https://www.symptomfind.com/health/vitamind-foods?utm_content=params%3Ao%3D740013%26ad%3DdirN%26qo%3DserpIndex

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