You know carbs aren’t bad for you, right? There are complex and simple carbohydrates that make the difference between them being “good” or “bad” for you. Meaning, the difference between good and bad lies in their composition. Complex carbs are good; simple carbs are bad. Sounds counterintuitive, huh?

Complex carbs are filling and contain vitamins, fiber, and minerals your body needs. Meanwhile, simple carbs pass right through the system and don’t leave your stomach feeling full because they’re made up of mostly sugar. So, you’ll get a sugar rush, energy high, and then crash.

So if you’re still asking, “Are carbs bad for you?”, the answer is, complex carbs aren’t. They are actually much-needed fuel, giving your body the energy it needs to function.

Why You Want to Follow a Low Carb Diet

Low-carb diets have been proven to result in greater weight loss, glycemic control ​​, and improvements in cardiometabolic risk factors. Think healthier heart and blood flow. A low-carb diet is meant to cause the body to burn stored fat for energy. Naturally, this leads to weight loss. 

Since carbohydrates are made up of fibers, starches, and sugars that turn into glucose or blood sugar, the difference between which is good and bad can be confusing. Remember that good carbs, or complex carbs, are those that contain fibers and starches. Therefore, a low-carb diet focuses on the high-protein complex carbs, fat, and vegetables. A low-carb diet restricts simple carbs found in pasta, bread, and sugary foods.

A typical low-carb diet contains less than 26% of total daily calories from carbs. Assuming you’re following a 2,000-calorie diet, it amounts to less than 130 grams of carbs per day. Ultimately, a low-carb diet can lead to greater weight loss, increased energy levels, clearer thinking, and overall feeling better. 

Some “simple” carbs to avoid include…

• Soda
• Baked goods
• Packaged foods
• Breakfast cereals
• Fruit juice concentrate
• Refined sources of carbs

These may tempt you incessantly, but ultimately if you cave, leaves you feeling depleted afterward with the to-be-expected sugar crash. 

On the other hand, the whole carbs are the ones you want to fill up on, moderately of course. Examples include vegetables, fruits, quinoa, barley, legumes, potatoes, whole grains, oats, beans, nuts, and seeds.

Low-Carb Diet Recipes

Whether you’re following a low-carb diet or simply wishing to incorporate more low-carb into your diet, these recipes will leave your taste buds satisfied. 

Cauliflower Soup

Soup is one of those rare dishes that goes well for breakfast, lunch, or dinner. Always nourishing, filling, and tasty, depending on how you cook it. Sometimes, however, creamy soups can be heavy on the tummy. Luckily, not this cauliflower soup recipe. 

First, you’ll want to simmer the cauliflower in vegetable or chicken broth along with carrot and celery. Bring to a boil, and let simmer on low for 15 minutes. Meanwhile, you’ll create a creamy mix with milk, flour, butter, and cheddar cheese.

For a gluten-free version, you can use cornstarch instead of flour. Melt the butter, add salt and pepper, and gradually add milk to the saucepan. Cook and stir, until thickened (approximately 2 minutes). Next, reduce heat, and add cheese and hot pepper sauce if desired (for extra taste). Finally, stir the cheese sauce into the cauliflower mix for a delicious creamy soup.

Almond Vegetable Stir-Fry

One of the hardest things about eating healthy with low carbs is missing the guilty pleasure tastes you know don’t do you well. Thankfully, cooking is an alchemy that can be altered to create your favorite tastes in ways that don’t compromise your health. This almond vegetable stir-fry dish for instance will satisfy your Asian take-out cravings.

Begin by combining cornstarch and sugar. Next, stir in water, soy sauce, and sesame oil until smooth. Set aside in a bowl. Following, use a large nonstick wok or skillet to stir-fry broccoli in oil on high heat. Add pepper, garlic, ginger, and onion, stir-frying for two more minutes. Reduce the heat and stir the soy sauce mixture; stir in the vegetables with nuts. Cook and stir for 2 minutes until thickened.

Focaccia Sandwiches 

Sandwiches are made low-carb by using whole complex-carb bread like focaccia. To create this delicacy, you’ll want to combine mayonnaise and olives in a small bowl. Spread this over the bottom half of the bread. Next, layer the bread with romaine leaves, deli ham, sweet red pepper, shaved deli turkey, thinly sliced tomatoes, and provolone cheese. Put the bread top on. Cut into 24 pieces and secure with toothpicks. 

Z.E.N. Foods Is Here for You

Z.E.N. Foods strives to help our customers find the right kind of foods that suit their unique needs. Our in-house nutritionists specialize in pairing the right carbs with the right foods to ensure you meet all your health goals.

We consider ourselves path weavers of zero-effort nutrition, so you can live an abundant life while enhancing your health and well-being. To explore how we may be able to help you, speak with one of our consultants at (310) 205-9368!