Carbohydrates foods are foods that have high starch content. Consumption of low carb foods can have significant effects. Some studies explain that low-carb diets reduction in Hunger and you feels full and satisfied, which will lead to weight loss, without the need for calorie counting for each meal. Low carbs diets result to 2 to 3 times weight loss than low-fat diets.
There other numerous health benefits that have been associated with low carb diets, this includes lowering of blood pressure, blood sugar and triglycerides, it raises levels of the HDL the good cholesterol and other benefits.
Dieting around the real foods that low in carbs does not have to be complex, you will eventually lose weight and enjoy other healthy benefits resulting from low carb diets
Are naturally low-carb foods. Per egg, contain 2 grams or less. They are excellent source of Vitamin B12 essential nutrient for brain development and choline, antioxidant that can improve the eye health.
All the meat type especially the processed meats have 1 gram of carbs per 3 ounces serving or zero, except one type of meat that is liver which has about 5 percent carbs . An example of unprocessed meats are poultry, lamb, Beef, Pork products, Veal, seafood and game meat. Highly processed meats may contain some carbs due to added sugars. Therefore it is important to read manufacturers label before selection any processed meat, the amount of added sugar and other additives depends on the manufacturer. Some of the processed meats include sausages, hot dogs, ham, bacon, and salami.
Fish and seafood
Fish and other seafoods are highly nutritious foods and healthy foods. Just like meats they have next to zero carbs. They are considered to be rich in iodine, B12 vitamin, and omega-3 fatty acids. Salmon, trout sardines contain zero carbs. The only seafood that contains some amounts of carbohydrates is shellfish has around 4 to 5 percent carbs. Other low carb fish and seafood include; Haddock, Tuna, Catfish, Shrimp, Lobster, Herring, and Halibut.
Most of the dairy products are low in carbohydrates. However they daily intake quantities should be between one and two ounces. The following is the list of full-fat dairy products.
|Product||Serving Size||Carbs Per Serving|
|Plain unsweetened yogurt||1 cup||11 grams|
|Greek yogurt||1 container||6 grams|
|Full-fat yogurt||4-ounce container||5.5 grams|
|Cottage Cheese||4 ounces||4 grams|
|Hard (cheddar, Swiss, etc.)||1 ounces||0 to 2 grams|
|Heavy Cream Cheese||1 ounces||1 gram|
|Soft cheese (cream cheese, brie, etc.)||1 ounce||1 gram|
|Sour cream||2 tablespoons||1 gram|
|Butter||1 tablespoon||0 grams|
Always read the labels before choosing which dairy product to take home so as to avoid anything that may have added sugar.
Most of the vegetables contain low amounts of carbohydrates. But it is best to avoid or minimize starchy vegetables when you are on a low-carbohydrate diet. Starchy vegetables contain some amounts of carbohydrates include turnips, carrots, beets, corn, peas, potatoes and sweet potatoes. The cruciferous and leafy green vegetables are specifically low in carbohydrates, with greatest amounts of the carbohydrates in them comprising of fiber.
The following is the list of low-carb vegetables.
|Vegetable||Serving size||Carbs per serving|
|jicama||1 cup slices||11 grams|
|Bell peppers||1 cup chopped||9 grams|
|Brussels sprouts||1 cup||8 grams|
|Turnips||1 cup||8 grams|
|Bamboo Shoots||1 cup||8 grams|
|Onions||½ cup chopped||7.5 grams|
|Celeriac||½ chopped||7 grams|
|Spaghetti squash||1 cup cubes||7 grams|
|Okra||1 cup||7 grams|
|Artichoke Hearts||½ medium||7 grams|
|Leeks||½ cup||6.5 grams|
|Fennel||1 cup sliced||6 grams|
|Sauerkraut||1 cup||6 grams|
|Broccoli||1 cup||6 grams|
|Tomatoes||1 medium fruit||5 grams|
|Eggplant||1 cup||5 grams|
|Cauliflower||1 cup||5 grams|
|Asparagus||1 cup||5 grams|
|Summer Squash||1 cup chopped||4 grams|
|Cucumber||1 medium||4 grams|
|Radishes||1 cup, sliced||4 grams|
|Cucumber||1 medium||4 grams|
|Celery||1 stalk||2 grams|
|mushroom||1 cup||2 grams|
|Spinach||2 cups||2 grams|
|Lettuce||2 cups||2 grams|
|Bok Choy||1 cup shredded||1.5 grams|
|Alfalfa Sprouts||1 cup||1.2 grams|
Fruits and berries
Fruits are very healthy. They have high quantities of Vitamins, minerals, antioxidants and some rich in dietary fiber. Most of the fruits have higher carb content than vegetables.
|Fruit||Serving Size||Carbs per Serving|
|Pear||1 small||23 grams|
|Apple||1 small||21 grams|
|Nectarine||1 small||15 grams|
|Papaya||1 small||15 grams|
|Peaches||1 small||13 grams|
|Grapefruit||½ fruit||13 grams|
|Sweet Cherries||½ cup||11 grams|
|Blueberries||½ cup||10.5 grams|
|Honeydew||½ cup of balls||8 grams|
|Cantaloupe||½ cup of balls||8 grams|
|Plums||1 fruit||8 grams|
|Guava||1 fruit||8 grams|
|Raspberries||½ cup||7.5 grams|
|Blackberries||½ cup||7.5 grams|
|Limes||1 fruit||7 grams|
|Cranberries||½ cup||6.5 grams|
|Watermelon||½ cup of balls||6 grams|
|Rhubarb||1 cup sliced||6 grams|
|Strawberries||½ cups of halves||6 grams|
|avocado||½ fruit||6 grams|
|Apricots||1 fruit||4 grams|
Nuts and seeds
Nuts and seeds are low in carbohydrates, but high in proteins, fats, fiber and other micronutrients. Seeds are commonly added to salads and recipes while nuts are mostly eaten as snacks. Some nuts and seeds (coconut, almonds and flax seed) are used in the production of flours, which is used to make low-carb bread.
|Chia seeds||1 ounce||12 grams|
|Cashews||1 ounce||9 grams|
|Pistachios||1 ounce||8 grams|
|Sunflower seeds||1 ounce||7 grams|
|Almonds||1 ounce||5 grams|
|Macadamia nuts||1 ounce||4 grams|
|Pecans||1 ounce||4 grams|
|Coconut flakes||1 ounce||4 grams|
|Peanut butter||1 ounce||3 grams|
|Coconut milk (Unsweetened)||½ cup||3 grams|
|Almond butter||1 tablespoon||3 grams|
|Walnuts||1 ounce||3 grams|
Fats and Oils
Most of the healthy fats and oils foods are low in carbs. Make sure you avoid refined vegetable refined vegetable oils such as corn oil and soybean oil that are very unhealthy when taken in excess. Butter, extra virgin oil, Coconut oil have zero carbs. Other low-carbs fats that are friendly to our health are lard, tallow, and Avocado oil.
Sauces and Condiments
Sauces and condiments are mostly low in carbs and other powerful, healthy benefits.
|Marinara sauce||¼ cup||9 grams|
|garlic||1 ounce||9 grams|
|ginger||¼ cup||4.3 grams|
|Salsa||¼ cup||4 grams|
|Vinaigrette||2 tablespoons||4 grams|
|Tartar sauce||2 tablespoons||4 grams|
|Balsamic vinegar||2 tablespoons||3 grams|
|cinnamon||1 teaspoon||2.1 grams|
|Broth||2 cups||2 grains|
|Mustard||2 teaspoons||1 gram|
|Hot sauce||2 teaspoons||0 grams|
|Mayonnaise||2 tablespoons||0 grams|
|Vinegar (white, red, wine)||2 tablespoons||0 grams|
Beverages are acceptable when you are in low carb diet. However, fruit juices contain added sugars and carbs thus should be avoided. Carbonated drinks are highly accepted as long they are no added sugars.
Controlled quantities of alcoholic beverages can be part of the low-carb diet. The following is the list of amounts of carb in some alcoholic drinks.
- Dry red wine 3 ounces -3 grams
- Dry white wine 3 ounces- 3 grams
- Low carb beer like Michelob Ultra (one beer)-2.6 grams.
- Hard liquor such as vodka and whiskey (one shot)- o grams
Water has zero calories and should your daily beverage. At least you should take eight glasses of water daily.
A very healthy drink. Coffee is one of the excellent sources of antioxidants in the diet. It has zero calories. Coffee has been associated with various healthy benefits such as reduced risk of various diseases such as Alzheimer’s, diabetes and Parkinson’s disease. Black coffee is the best. Just make sure you do not add anything like sugars, but you can add heavy cream or full-fat milk.
Tea, especially green tea, has beneficial, healthy benefits. It has zero carbs. Tea help in losing weight by boosting fat burning.
Eat a variety of proteins, fats, vegetables and fruits from the list of low carb foods above in consultancy to your dietitian to experience a healthier life through low carbohydrate dieting.