The Scientific Advisory Committee on Nutrition (SACN) has today published a consultation on its draft report on lower carbohydrate diets for people with type 2 diabetes.

Public Health England (PHE) asked SACN – an independent committee of scientific experts that advises government on nutrition and related health matters – to review the best available evidence base on lower carbohydrate diets alongside current UK government advice, for people with type 2 diabetes.

The comprehensive review of existing systematic reviews and meta-analysis was conducted by a joint working group comprising members of SACN and members nominated by Diabetes UK, NHS England, the British Dietetic Association, Royal College of Physicians and Royal College of GPs.

The effect of lower compared to higher carbohydrate diets were considered on a range of outcomes important in the management of type 2 diabetes – including body weight and measures of blood glucose concentrations.

Following a robust, systematic assessment of the available evidence, SACN’s draft conclusions are:

• for body weight, there is no overall difference between lower and higher carbohydrate diets in the long-term (at or beyond 12 months)

• for blood glucose (sugar) levels, lower carbohydrate diets may have benefits over higher carbohydrate diets in the short term, but their longer-term effects are unclear, based on the evidence considered

People with type 2 diabetes are currently advised to follow healthy eating advice for the general population. Current UK government advice (represented by the Eatwell Guide) is that for the general population, around 50% of total dietary energy should be from starchy carbohydrates (such as potatoes, bread and rice), opting for higher fibre or wholegrain versions where possible. This is based on recommendations made by SACN following its 2015 review of the evidence on carbohydrates and health.

Dr Adrienne Cullum, head of nutrition science at PHE, said:The Scientific Advisory Committee on Nutrition (SACN), with support from a range of partners including Diabetes UK and NHSE, have undertaken a thorough review of the evidence on low-carb diets for adults with type-2 diabetes.

SACN is consulting on the draft report to make sure it has considered all the relevant evidence, and to invite comments on the draft conclusions.

Once SACN has considered all the responses to the consultation, it will publish its final report and make recommendations to government. SACN will also consider research recommendations based on limitations in the current evidence base.

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Weight loss: Keto diet is a popular weight loss diet. It is is a diet which involves eating high fat, moderate protein and extremely low carbohydrates. When followed in the right way, keto diet can help you lose weight quickly. For those looking forward to short-term weight loss goals, keto diet can be the perfect choice for you. However, you need to be very careful about carb intake and make sure that you consume as less carbs as possible. In this article, we are going to talk about low-carb vegetables that you can eat as part of keto diet. These vegetables are rich in nutrients and low in carbs and calories.

Weight loss diet: Low-carb vegetables you can have on keto diet

1. Lettuce

Lettuce is commonly consumed as salad leaves. Iceberg lettuce can bring some delightful crunch to sandwiches, burgers and salads. Lettuce provides you with dietary fibre and also hydrates you. The salad leaf is also a rich source of Vitamin C, which can help in building your immunity. Lettuce is a low-carb vegetable and you can have it guilt-free and worry-free in keto diet. 

2. Zucchini

Like lettuce, zucchini is also a hydrating low-carb vegetable you can have guilt-free on a keto diet. It is delicious to taste and can be added to salads, sandwiches and can even be consumed raw. Zucchini noodles have been quite a range off late and they make for a perfect, delicious low-carb meal you can have on keto diet. The veggie is a rich source of Vitamin C, A and calcium.

3. Mushrooms

With a creamy texture, mushrooms are one of the healthiest vegetables you can consume on a keto diet. They are low in carbs, calories and fat. They contain a modest amount of fibre and is rich in potassium, magnesium, zinc and folate. You can add mushrooms to your salads, prepare a delicious cream of mushroom soup and also add mushrooms to sautee vegetables. Mushrooms are indeed one of the perfect, low-carb vegetable you can have on keto diet for quick weight loss.

4. Aspragus

Asparagus is a good source folate, Vitamin K and fibre among other nutrients. One cup of asparagus contains lesser than 30 calories. Asparagus is usually consumed on the side of grilled vegetables or grilled meat. You can also add asparagus to sautee vegetables or omelettes.

5. Cauliflower

Delicious, low in calories and low-carb, cauliflower is a great vegetable you can have as part of keto diet for quick weight loss. Cauliflower is high in fibre and B-vitamins. It also provides beneficial antioxidants that can reduce damage caused by free radicals in the body. You can grill cauliflower, prepare cauliflower rice, cauliflower sabzi and even prepare a pizza base out of cauliflower.

6. Green beans

One cup of green beans contain no more than 30 calories. They are low in carbs as well. Including green beans in your diet can provide you with fibre, Vitamin C, K, A, beta-carotene, folate and potassium. Saute vegetables, salads and sabzis are a few of the many ways you can include green beans in your diet.

7. Broccoli

Broccoli is low in carbs and calories and is a popular a keto vegetable. You will be surprised to know that broccoli is also a hydrating food with nearly 89% water content. Broccoli contains traces of protein as well. From sautee vegetables to soups and salads, there are numerous ways to include broccoli in your diet.

The post Keto Diet: 7 Low-Carb Veggies That Can Help You With Quick Weight Loss And How To Include Them In Your Diet appeared first on MyMedicPlus.