Food Pyramid for a Low-Carb Diet

Posted in March 29, 2011
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Overview

Food Pyramid for a Low-Carb DietA balanced low-carb diet differs greatly from the standard food pyramid, but it should include a variety of foods to provide you with the different nutrients your body needs. A low-carb diet can range from less than 20 grams to 150 grams of carbohydrates a day depending on your weight-loss goals. The standard food pyramid includes carbohydrate-rich foods, such as bread, beans, lentils, breakfast cereals, granola bars, bagels, rice and pasta at its base, but these foods, along with desserts, soft drinks and sugar-containing foods, actually constitute the top of the low-carb pyramid.

Nonstarchy Vegetables

Nonstarchy vegetables should constitute the base of a healthy low-carb diet pyramid. Their low-carb content make them perfectly suitable for a low-carb eating plan, and nonstarchy vegetables should provide the bulk of the carbohydrates for dieters on a very low-carb diet, providing less than 50 g of carbs a day. Include 1 to 2 cups of nonstarchy vegetables, such as cauliflower, bell peppers, broccoli, mushrooms, spinach, tomatoes, onions, asparagus and leafy greens, at each meal to get the fiber you need to maintain regular bowel movements. In addition, nonstarchy vegetables can provide you with an array of health-protective nutrients, such as vitamins, minerals and antioxidants.

Protein

Protein-rich foods come next to nonstarchy vegetables in a healthy low-carb diet pyramid. Protein is the most satiating nutrient, according to a paper published in the May 2008 issue of the "American Journal of Clinical Nutrition," and will help you feel fuller longer and reduce your cravings while on your low-carb diet. Include 4 to 6 ounces of protein at each of your meals, whether you choose chicken, turkey, fish, shrimp, pork, beef, game meat, eggs and cheese.

Fats

Fats constitute an important component of a healthy low-carb diet pyramid, and each of your low-carb meals and snack should contain some fats. Fats contribute to satiety and help with the absorption of fat-soluble vitamins in addition to being tasty. Butter, cream, mayo, canola oil, coconut oil, olive oil, avocado, nuts and nut butter are great sources of fat to include in your low-carb eating plan.

Carbohydrates

At the top of the pyramid are the carbohydrate-rich foods, which can be part of your low-carb diet in small amounts and on an occasional basis according to your daily carb target. Fruits, grains, milk, yogurt and foods containing sugar have significant amounts of carbohydrates, which may or may not fit within your daily carb allowance. Eat these foods sparingly if you want to enjoy the health and weight-loss benefits of low-carb eating.