Diets that are high in protein and low in carbohydrates can reduce the carbohydrate consumption of an individual.
This kind of restricts the foods like bread or rice and promotes the consumption of lean meats.
Exploring Some Food Options That High In Protein But Low In Carbohydrate
While such a diet is good for weight loss and muscle building, it also carries some health risks of its own.
Relevance of protein and carbohydrates in diet:
Proteins, fats, and carbohydrates are macronutrients. They are needed in large quantities from outside food sources, the body cannot manufacture them and they are essential for the vital functions of the body.
Having a balanced diet and consuming all the macronutrients in a balanced quantity is essential to maintain good health.
However, individuals looking forward to losing weight can shift towards a diet rich in protein and low carbohydrates.
Role of protein and carbohydrate in maintaining health:
Besides fat, protein and carbohydrate make up the other three macronutrients in food.
Protein is the major body-building component derived from the daily diet. It helps in the growth and maintenance of skin, nails, organs, hair, and nails.
Intake of sufficient quantity of protein is needed to maintain the lean body mass, repair the tear and damage of the tissues and maintain general good health.
One can obtain dietary protein from both plant and animal sources.
Carbohydrates are the main energy reserve of the body, and they can be either simple or complex.
Both the types of the carbohydrate differ in the composition and the body absorbs them in different routes.
Simple carbohydrates are made of one or two sugar molecules, while complex carbohydrates are made up of a larger number of sugar compounds.
Moreover, simple carbohydrates are absorbed by the body easily compared to complex carbohydrates.
Benefits of low carb and high protein diet:
There are multiple benefits associated with a low carb and high protein diet. These are loss of weight, protein helps us in feeling fuller for a longer period of time. Hence the consumption of food is reduced to a large extent.
Other than helping in losing weight, a high protein diet also helps in maintaining a low body weight consistently.
A high protein diet helps in better maintenance of body composition. Body composition is defined as the percentage of fat, bone, and water in the body of an individual.
A diet high in protein and low in carbohydrates helps in reducing blood sugar, which is essential for people with type II diabetes.
A low carbohydrate diet is also good for heart health. However, further research is needed to have a clear understanding of the correlation.
Consuming more protein than the daily recommended level can help in maintaining bone health. This helps in the prevention of hip fracture and loss of mineral density in bones for older people.
Risks associated with a high protein and low carb diet:
Shifting to a high protein and low carb diet possesses certain risks along with benefits.
Some of the risk factors are an increased risk of cancer, developing issues with liver function, developing coronary artery diseases, and accumulating certain bone disorders.
According to a study published in 2018, a high protein diet can also impact the mortality of a person, and it is advised to consult a doctor before a person decides to change his or her diet plan.
Some foods that are high in protein:
People who are looking forward to adhering to a high protein diet should consider including a few food items in their diet. These are eggs, fish, meat, poultry, non-starchy vegetables, seeds, certain dairy products, soy, and mycoprotein.
Supplements like whey isolate, protein bars, and vegan isolate powder can also be included in the diet.
Foods that should be cut down:
Those who are looking forward to cutting down on their carbohydrate intake should avoid the foods like starches, sugary drinks, bread, grains, cereal, certain alcohol, and juice.