Super Easy Keto/Low Carb Meal Prep!

10 Rules For A Healthy Low-Carb Diet

Burger on lettuce bun

In our modern age of mass-produced commercial foods, we have to be aware of several other important issues to maximize health. If you go grain-free, you should make sure that what's left on your plate is good for your body.

MORE:5 Ways To Ease Wheat Withdrawal

To start on your low-carb journey, implement these 10 food rules to help make healthy eating even easier. 

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Processed meats
Choose uncured and unprocessed meats without sodium nitrite.

Processed meats such as sausage, pepperoni, bacon, and salami often contain the color-fixing chemical solution known as nitrite. When cooked, sodium nitrite reacts with the amino acids in meat to yield nitrosamines that, in every animal experimental model, have been linked to gastrointestinal cancers and, in several human epidemiological studies, have been associated with greater cancer incidence. Look for meats that are processed naturally and do not contain sodium nitrite.

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Organic dairy
When it comes to dairy, always choose organic.

Many commercial dairies milk cows during pregnancy, so products made from this milk often contain increased levels of estrogen. To avoid this problem as well as exposure to bovine growth hormone, choose milk, sour cream, cheese, yogurt, and butter from organic producers that practice a more limited milking period.

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Fermented sauerkraut
Consider fermented foods.
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Cooking with salt
Don't limit salt.

Although the Institute of Medicine stands by its advice to limit salt to no more than 2,300 mg per day, the average salt intake in the United States of 3,400 mg is a perfectly fine level. In fact, for the vast majority of people practicing a grain-free lifestyle, light to moderate use of mineral-rich forms of salt such as sea salt is actually healthier than severely restricting salt, particularly when that salt is combined with healthy, potassium-rich foods such as vegetables, avocados, or coconut. 

However, there are serious problems associated with unlimited salt use, so don't go crazy with that salt shaker. In fact, salt intakes in or above the 6,000 to 10,000 mg range per day can be associated with adverse cardiovascular effects. Also, a minority of people, such as people with kidney disease, do have sensitivities to salt and should not engage in unrestricted salt intake. If you have such a condition, a sodium prescription should come from your doctor. 

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Use safe sweeteners.

If you're familiar with the or have read the , you know that it's relatively easy to create grain-free versions of cookies, muffins, and other goodies using the alternative sweeteners Dr. Davis deems safe for consumption—namely liquid or powdered stevia, stevia with inulin (but not maltodextrin), monk fruit (aka Lo Han Guo), erythritol, and xylitol. A few people may experience a triggering of their sweet tooth with these sweeteners, leading to sugar cravings, but most dieters do well with safe sugar substitutes. 

Just be sure to avoid fructose-filled sweeteners such as grain-sourced high fructose corn syrup, sucrose (50% fructose), and agave nectar (90% fructose). Some people choose to use honey and maple syrup because they are natural sources of sugar, but both are high in fructose and should be used sparingly, since the sugar has been linked to obesity and a higher risk of metabolic and cardiovascular disorders.

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Organic carrots
Choose organic vegetables and fruits.

If they're available and your budget permits, make organic your first choice. This is especially important when the exterior of the food is consumed, as with blueberries and broccoli, for example. With bananas, avocados, and other foods where the exterior is not consumed, it's not as important, though pesticides and herbicides can still penetrate to the interior, so it can't hurt to go all organic. If you cannot choose organic, rinse your fruits and veggies thoroughly in warm water to minimize residues of pesticides and herbicides such as perchlorates, which can block thyroid function.

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Plastic bottles
Minimize exposure to Bisphenol A (BPA).

This compound, found in polycarbonate plastics (clear hard plastics with recycling code #7) and the resin lining of cans, exerts endocrine disruptive effects that may cause congestive heart failure, diabetes, thyroid dysfunction, and weight gain. Native Forest and Natural Value are among the first brands to declare that they use BPA-free cans, but as the controversy over BPA heats up, more and more manufacturers are converting to BPA-free linings.

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Avoid soft drinks and carbonated beverages.

The acid effects of carbonation erode bone health because carbonic acid is neutralized by extracting calcium salts from bones. Instead of sipping on a soda, drink water (with lemon, lime, cucumber, kiwi, mint leaves, or orange), teas (black, green, or white), infusions (teas brewed from other leaves, herbs, flowers, and fruits), unsweetened almond milk, unsweetened coconut milk, coconut water, hemp milk, and coffee instead.

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Avoid hydrogenated fats.

Hydrogenated fats, or trans fats, that fill processed foods contribute to heart disease, hypertension, and diabetes. The worst culprit is margarine because it is made with vegetable oils hydrogenated to yield a solid stick or tub form. Many processed foods, such as cookies and sandwich spreads, contain hydrogenated oils and should be avoided for their trans fat content as well as their grains and sugars.

Video: The Keto Diet for Beginners, YOU CAN DO IT!! || Keto Kat

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Date: 10.12.2018, 13:44 / Views: 62245