Older adults are always at risk of osteoporosis and lower immunity, so applying practical low carb tips for seniors is the only way to improve the condition.
Did you know that a low-carb diet would be healthier than a low-fat diet for the older population? It’s true that this diet can provide many micronutrients for seniors and everyone else. But what makes it different from other types of diets you’ve always heard about?
Well, the low-carb diet is just far from protein overload, but only packed with a number of veggie-focused dishes. Are you still wondering? Here are the practical low carb tips for seniors you might concern.
Senior’s diet and aging
You probably heard some health specialists claimed why a few diets don’t work at all. In reality, there are several unsuccessful cases, and I must say that it’s true. Any extreme low-calorie diet and even depriving yourself of food probably seems working at first when helping you drop a few pounds. Don’t be happy soon since the results won’t be like that for long.
To maintain advanced health and wellness, it’s compulsory to select a suitable eating pattern that you can easily stick to for eternity. Clearly, this is a short introduction to our topic today, low carb tips for seniors. And there are still many benefits left unspoken as it comes to this diet. For example, a low-carb diet brings you antioxidants, anti-inflammatory, insulin-sensitizing, and more.
According to a study published in Nutrition and Metabolism, the low-carb team was guided to consume three eggs daily while restricting saturated fat. As a result, the participants experienced a remarkable decrease in insulin and triglycerides. After two months, the low-carb team can lose more weight, fat mass, and belly fat.
As you see, this study proves that low carb diets are better than low-fat or low-calorie diets for losing weight, fat mass, and increasing metabolism.
Simply understood, low-carb eating is one of the most effective and recommended diet for satisfying all nutritional demands no matter what age you are. Feel free to eat it at 30, 45, 60, or at 90. But is it possible to turn a low carb diet into your way of life? First of all, let’s consider your health initially.
5 Practical Low Carb Tips for Seniors
Put your own health first
Sure enough, it’s hard to get rid of your favorite foods from the daily diet, but it’s not also good to know that your body demands more attention to work better when you’re older. This is so true for anyone, especially when we start aging. This would be the same as when you’ve got gluten intolerance (the protein inside wheat), and you will know how to live without that substance.
Make it all about your health, then you can make it. Imagine when you have dinner in a restaurant, it’s going to be a big challenge to ignore the bread basket or skip the smoky pasta dish. But hey, you can get used to that day by day. And don’t worry too much because we’ve already seen several conditions urging some seniors to change their eating habits forever. How come?
For instance, if your grandpa is more likely to suffer diabetes, or IR (insulin resistance), then he could have unstable blood glucose. In this case, your grandpa needs to stay away from high-carb foods, but consume more high-fiber foods, lean protein, fruits, and vegetables. Doing so naturally prevents insulin resistance from getting worse.
And luckily, your chosen low-carb lifestyle won’t cost big bucks and doesn’t relate you to any surgery or has no side effects at all.
Buy less processed foods in the supermarket
Keep in mind that carbs arrive in various forms. First, the simple carbs include the easy-to-digest sugars. You encounter them every day, such as white sugar, white flour, sugar-sweetened beverages, fruit juices, white bread, pastries, rice, and so on. Many studies conducted to prove that refined carbs consumption is highly likely to cause some common health issues, like Tyle II Diabetes and obesity for example.
In other words, those who are only kicking off with the low-carb diet should consider how to lower their refined or processed carb intake. Avoid consuming these types of carbs is highly recommended for seniors who want to keep in shape or just maintain a proper health status in general. It’s time to tell your beloved ones to go low carb and boost metabolic health.
Does it sound simple to you? It’s doesn’t at all, especially when things are getting weird as you have to buy low carb foods on your daily grocery trip. You must limit a whole section of foods in the supermarket all of a sudden, which is not an easy thing to do for sure. Besides, purchasing less processed foods means buying low sugar foods.
Therefore, come to cross a certain number of things in your shopping cart list and replace them with veggies, dairy, fruits, and healthier fats.
Select your favorite low carb food staple
You can start mastering how to make cauliflower rice since this veggie is your favorite. If not, why don’t you try the stir-fried or roasted cabbage? Learn how to cook the low carb food staple as soon as possible. Once you begin consuming less sugar and starch, it’s easy to encounter similar ingredients on restaurant menus. So choose what you love at first and replace it with a more suitable diet.
Alright, but how about those addicted to pasta? Leaving this dish behind is not a piece of cake for seniors who try hard to follow the low-carb way of eating. Things get easier now since chefs will help you find the best way to turn veggies into delicious noodles. For instance, zucchini noodles would be the best recommendation for your low-carb diet.
This summer squash is not only facile to find, cheap but also effortlessly sliced. Let’s sautee it in olive oil within the first 3 minutes and wait for its texture to be the same as the pasta. Note that these zucchini noodles can keep more water than conventional pasta as well as leave the water at the bottom of the dish. Relax because you will gain more experience in cooking it.
Learn how much fat your body needs
Despite the fact that you need fatty acids that are important to your body, there’s not even an exact amount of fat you should consume like how you do with protein. So how much fat your body needs or should you eat? It’s an average answer, “ it depends”. Simply follow three basic rules of a low-carb diet.
They including the reduction in carbohydrates to the appropriate level, the intake of sufficient protein at all meals, and the use of fat as necessary for your fullness. Remember that only getting low carb won’t be enough, otherwise, you easily become angry and irritated when hungry.
Fat can help level up the seniors’ satiety, energy, and hormone balance. As for the daily servings you consume for each meal, it’s different depending on the individuals’ heights, nutritional targets, activity levels, and health conditions.
In short, the elderly need to consume enough fat only to cut off hunger between meals. Go ahead to do it to feel satisfied, but not overeating after the meal. Try it and you would see there’s no hunger again within 12 hours after dinner.
Find the carb sweet spot
The first target of reducing carbohydrates on the low carb diet is to find out what level of carb could make you feel the best. In other words, it’s about the intake of carb that offers great energy, low hunger, low weight, and stable blood glucose.
The ideal amount of carbohydrate you consume can maintain your blood sugar as steady as possible. At the same time, you no longer crave sugary foods or fast food, and then you can shed pounds from the belly fat.
No matter if you like to consume fewer carbs for shedding pounds, balancing hormones, or for other reasons, it’s always overwhelming and challenging to start with, especially when you’re aging. But we hope that these practical low carb tips for seniors could show you how to make it the best.
For seniors, low-carb diets always relate to the reduction of Alzheimer’s disease progression. Not only that, but they also help them to lose weight and lower their risk of diabetes, stroke, and more.