Low carbohydrate diet is usually associated with an increased expenditures on food, which is associated with lower consumption of most affordable products such as cereals. This relationship is particularly clear in the case of recently trendy nutritional solutions such as the Paleolithic diet which recommends to eat organic products. But does introduction of carbohydrate restriction always mean large financial burden? Of course not! In this articlel I will show you how to select foods that do not ruin family's budget.
Where to get fat from?
Although many people tend to forget about it, fat is a very important ingredient in low-carb diets. It is worth remembering that you canot function properly eating only protein. When introducing carbohydrate restriction, fat intake should make from 35 to 60% of the daily energy intake. No need to fear especially saturated fatty acids. Research shows that while reducing carbohydrate intake of saturated fats effectiveness to metabolize fatty acids increases substantially. What sources of fat should you include in your diet? Apart from more expensive options such as coconut oil, olive oil, salmon and avocado there are also other options, which include for instance:
Lard - although it has a bad reputation and is seen as a source of "bad" fat, the truth is a bit different. Lard consists of approximately 2/3 of unsaturated fatty acids, mainly - from oleic acid, the same you can find in abundance in olive oil. Because of its fat content lard suits very well thermal processing of food.
Whole eggs - those who separate yolks from whites and then chuck them away should think three times before they do it again. Hen's egg yolk is a very valuable source of not only proteins, but also fat, including mono- and polyunsaturated fatty acids and phospholipids.
Rapeseed oil - in terms of fatty acids is a bit like olive oil, except it has an incomparably better omega 6 to omega 3 ratio, it can be used for thermal treatment or eaten raw.
Mackerel - already mentioned economical alternative to salmon. It contains relatively much fat (11- 14g fresh mackerel, 14 - 16g smoked mackerel), of which a substantial portion makes polyunsaturated fatty acids omega 3, such as eicosapentaenoic acid and docosahexaenoic acid.
Full-fat dairy products - are valuable parts of low-carb diets by providing medium- and short-chain fatty acids and conjugated diene linoleic acid known as CLA in supplement. Both butter and full-fat rennet and quark cheeses, as well as acidified products may constitute an integral part of a diet that does not include a lot of carbohydrates.
Dark chocolate, a minimum of 70% cocoa (preferably 85 - 90%) - although no one in their right mind would make chocolate a primary ingredient in their diet, in a well-balanced diet you can certainly find a place for a few pieces of dark version of this delicacy. Plain chocolate is a source of not only fat but also bioactive compounds from the polyphenol group that have documented positive effects on the body.
Flaxseed - a very good source of alpha-linolenic acid belonging to the family of omega-3, which by the way provides many other valuable compounds classified as dietary fiber. You shouldn't go over the top with flaxseed but reasonable amounts can safely be taken into account as an addition to selected meals or cocktails.
Desiccated coconut - is an excellent source of medium chain fatty acids (MCTs), which are absorbed and metabolized differently than dominant in our diets long-chain fatty acids. It is a readily metabolized source of energy and a strong thermogenic and ketogenic. In addition, desiccated coconut is a good source of potassium, iron, magnesium and fiber.