{"id":317,"date":"2017-05-05T16:43:38","date_gmt":"2017-05-05T16:43:38","guid":{"rendered":"http:\/\/lowcarb-brasil.com\/?p=317"},"modified":"2024-11-11T15:33:23","modified_gmt":"2024-11-11T18:33:23","slug":"alimentos-fermentados","status":"publish","type":"post","link":"https:\/\/low-carbdiet.com\/en\/artigos\/alimentos-fermentados\/","title":{"rendered":"Low-Carb Fermented Foods for Your Diet"},"content":{"rendered":"

You fermented foods<\/strong> is a good option in a low carb diet<\/strong>, next we will talk a little about these foods.<\/p>\n

Along with many other dietary models, many people are looking to restrict carbohydrates in their meals. An important part of any diet plan is to include plenty of nutrient-dense foods.<\/p>\n

However, some people in programs low-carb<\/strong> tend to move away from fermented foods<\/strong>, in order to keep your carb count low. This is not necessary, however.<\/p>\n

What are the main foods to avoid in a low carb diet<\/strong>?<\/h2>\n

The main food to avoid eating low-carb<\/strong> is sugar, in its various forms. This includes white and brown sugar, honey, maple syrup, other natural sweeteners, and even high-sugar fruits.<\/p>\n

Next on the list to avoid would be starches. These include all grains, potatoes, some beans, and some legumes. starchy<\/strong> like carrots and beets.<\/p>\n

Now, to be clear, pretty much all foods contain carbohydrates, but some have a lot more than others. A carrot, for example, contains more carbohydrates than a lettuce leaf, but would be a much better choice than a piece of bread for those who restrict their carbohydrates.<\/p>\n

HOW FERMENTATION DECREASES THE CARBOHYDRATES OF FOODS<\/h3>\n

One of the beauties of the fermentation process is that it actually reduces the carbohydrate count of the food you are consuming.<\/p>\n

The double fermentation of milk by bacteria and yeast, which occurs in kefir, results in the production of a food rich in lactic acid. In making kombucha that food is the sugar. In making sourdough bread that food is the flour. In making sauerkraut that food is the carbohydrates in the cabbage. In making yogurt that food is the lactose that occurs naturally in milk.<\/p>\n

In fermentation, sugars and starches are eaten by bacterial cultures and converted into lactic acid, carbon dioxide, and more bacteria. So, by definition, fermentation is a process that could be used to lower the levels of dietary carbohydrates found in many foods.<\/p>\n

It's difficult to know the exact carb count of a fermented food, but there is a principle to keep in mind if you're concerned about the carbs in your fermented foods<\/strong>:<\/p>\n

The longer the fermentation time, the more carbohydrates are eaten by the organisms, the more acidic the yeast, the lower the amount of carbohydrates in the diet.<\/p>\n

So by controlling the culture, you control the carbohydrates found in fermented foods<\/strong> and this way you can eat low-carb<\/strong> and enjoy many fermented foods<\/strong>.<\/p>\n

LOW CARB FERMENTED FOODS<\/h4>\n

Kombucha<\/p>\n

Allow it to ferment a bit longer and get a nice head before consuming. A second ferment will further reduce the sugars and develop the flavor.<\/p>\n

Kefir water<\/p>\n

Allow this to happen, fermenting longer until it becomes very sour. In order not to stress the grains, remove them after 48 hours, and continue with a second ferment to reduce sugars even more.<\/p>\n

Yogurt<\/p>\n

Your best bet to ensure that nearly all of the lactose is used up in the culture is to allow it to ferment for a full 24 hours (thermophilic cultures) or 48 hours (mesophilic cultures). To maintain the viability of the culture, remove and refrigerate some of the yogurt after the standard culturing time. Thanks to our partners, you can find yogurt makers to suit every taste and budget, from budget-friendly models to super-sleek, high-end models online.<\/p>\n

Milk Kefir<\/p>\n

Let ferment for a full 24 hours or longer. A second ferment without the grains will further reduce the lactose.<\/p>\n

Hard cheeses<\/p>\n

While all cultured cheeses will be lower in carbs than milk, hard cheeses like cheddar will have almost no carbs as opposed to a softer cheese like ricotta.<\/p>\n

Fermented vegetables<\/p>\n

Any fermented vegetable, including beets and carrots, can be considered low carb<\/strong>. Examples include sauerkraut, pickles, salsas, and carrots.<\/p>\n

Spicy fruit sauce (fruit chutneys)<\/p>\n

While you may want to limit the amount of fruit you eat at a time, low carb diet<\/strong>, fermented fruit chutneys are naturally lower in their natural sugars than their unfermented counterparts.<\/p>\n

KEEP IN MIND<\/p>\n

One thing to keep in mind when considering a low carb diet<\/strong>, is that fermented foods can be helpful in decreasing the carbohydrates in the foods you consume, whether proteins, fats, or carbohydrates. This can be a factor in determining whether a fermented food contains carbohydrates and whether or not you should eat it.<\/p>\n

 <\/p>","protected":false},"excerpt":{"rendered":"

Os alimentos fermentados \u00e9 uma boa op\u00e7\u00e3o em uma dieta low-carb, a seguir vamos falar um pouco sobre esses alimentos. Junto com v\u00e1rios outros modelos diet\u00e9ticos, muitas pessoas est\u00e3o buscando restringir carboidratos em suas refei\u00e7\u00f5es.\u00a0Um fator importante de qualquer programa de menu, \u00e9 a inclus\u00e3o de uma abund\u00e2ncia de alimentos densos em nutrientes. No entanto, […]<\/p>\n","protected":false},"author":6,"featured_media":335,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"tdm_status":"","tdm_grid_status":"","footnotes":""},"categories":[7],"tags":[],"class_list":{"0":"post-317","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-artigos"},"_links":{"self":[{"href":"https:\/\/low-carbdiet.com\/en\/wp-json\/wp\/v2\/posts\/317","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/low-carbdiet.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/low-carbdiet.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/low-carbdiet.com\/en\/wp-json\/wp\/v2\/users\/6"}],"replies":[{"embeddable":true,"href":"https:\/\/low-carbdiet.com\/en\/wp-json\/wp\/v2\/comments?post=317"}],"version-history":[{"count":4,"href":"https:\/\/low-carbdiet.com\/en\/wp-json\/wp\/v2\/posts\/317\/revisions"}],"predecessor-version":[{"id":15622,"href":"https:\/\/low-carbdiet.com\/en\/wp-json\/wp\/v2\/posts\/317\/revisions\/15622"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/low-carbdiet.com\/en\/wp-json\/"}],"wp:attachment":[{"href":"https:\/\/low-carbdiet.com\/en\/wp-json\/wp\/v2\/media?parent=317"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/low-carbdiet.com\/en\/wp-json\/wp\/v2\/categories?post=317"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/low-carbdiet.com\/en\/wp-json\/wp\/v2\/tags?post=317"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}