A carbohydrate intolerance diet is advised to people who are incapable of digesting glucose and sugars in complex or simple forms. The diet is mostly rich in fibers and proteins. Read on to know more…
Carbohydrate is the main source of energy for our body. People who cannot tolerate carbohydrates in either simple or complex forms are suggested a carbohydrate intolerance diet that is completely devoid of or contains very low amounts of carbs. In such conditions, an individual is incapable of processing the glucose consumed. This could be congenital wherein the enzyme lactase is completely absent and so breakdown of sugar doesn’t take place. A defect present in the enzyme lactase results in primary carbohydrate intolerance which could be treated medically. In some cases, carbohydrate intolerance is also caused due to overproduction of the hormone insulin that further hampers the pathway of glucose metabolism and absorption of sugars (this condition is also known as insulin resistance).
There are two types. Normally, people retain the ability to digest complex and unrefined carbs even though they are not capable of digesting simple carbs. For them, a diet is formulated that is rich in fibers, proteins and complex carbs. People intolerant towards complex carbs follow a diet that is completely devoid of any forms of carbohydrates and sugars. We have provided you a diet plan that includes complex carbs. Those who cannot digest complex carbohydrates can eliminate them from their diet.
Since you are eliminating carbohydrate, you have to consume a breakfast that would be rich in proteins. Therefore, have scrambled eggs, omelet and poach along with low fat peanut butter. People who are lactose intolerant should avoid milk and dairy products as much as possible. You can have cottage cheese, cheddar cheese and low fat butter because they contain negligible amounts of lactose. You can have whole wheat bread, whole wheat pasta, cornflakes and oats if you can tolerate complex carbs. Have banana, apple, cantaloupe, avocado, and melons at breakfast to keep yourself full. You can also include almonds, walnuts, cashews and peanuts in your diet. Refined sugars, white bread, white flour should be completely eliminated from your diet regimen.
You can have a moderately light lunch containing animal products. Chicken, turkey and beef are rich in proteins that are safe for consumption. Sea food is an excellent source of omega-3-fatty acids and you must incorporate them in your diet as much as possible. Cook your food in low amounts of oil that are free from saturated fatty acids. Prepare dishes with olive oil and use it for the purpose of dressing salads. You can eat baked chicken, roasted turkey, beef steaks and baked fish in small portions. Vegetarians can have vegetable dishes for lunch. Light gravies made from broccoli, cauliflowers and cabbage are healthy. You can also include a dish of boiled vegetables containing carrots, beets, zucchini, asparagus, yam, mushrooms, etc. Avoid starchy vegetables like sweet potatoes, artichokes and potatoes. If you can tolerate complex carbs, then you can have a cup of boiled brown rice with soups prepared from lentils or pulses.
Complex carbohydrate intolerance diet entails consumption of more amount of fibers. Therefore incorporate a lot plant-based foods in your diet. Green leafy vegetables like spinach, lettuce and cabbage should be taken in large portions. Apart from that you have to eat a lot of salads made from raw tomatoes, cucumber, beet, carrots and onions. Green peas, black peas, Brussels sprouts and French beans contain omega-3-fatty acids and you must have them everyday. You can also have a bowl of soup containing boiled vegetables like red cabbage, celery, rhubarb, ginger, turnips, radishes, etc. Include a plate of assorted fruits like guava, grapes, water melons, pomegranates, pear, plum, peaches, etc at dinner.
If you tend to feel hungry in between meals, then you can have those snacks that contain zero percentage of carbohydrates. Bloating, formation of gas, abdominal cramping, diarrhea and intermittent burping are some symptoms of carbohydrate intolerance. You must get yourself diagnosed by a doctor before following the diet explained in the content above.