Slow Carb Diet Food List
The five dietary groups of the slow-carb diet are low-glycemic proteins, legumes, vegetables, fats, and spices, with the first two being the most important.
According to the recommendations, you can consume as much of the first three groups, as you want and only a small amount of the last two.
The following is a list of foods suitable for a slow carb diet and those you should avoid.
A significant proportion of vegetables have a low glycemic index (GI), scoring less than 20 on the rating.
Moreover, they contain high concentrations of minerals, vitamins, and fiber, which can assist you to sustain healthy HDL cholesterol.
Cut your veggies into small pieces to make mixed greens salad, slow cook them and serve with brown rice, or incorporate them into chilies and burritos for nutritious meals that will not raise your glucose levels.
Examples of veggies to include in your slow carb shopping list are:
- Bell peppers
- Bok Choy
- Brussels sprouts
- Green beans
- Spaghetti squash
Beans and Legumes
Beans and certain other legumes are also low on the glycemic index, making them a healthy choice.
These nutritious foods provide fiber, and they are an excellent plant-based protein source that makes you feel fuller for more extended periods and avoid overeating.
Make hearty soups, stews, and veggie burgers by using legumes as the base. The beans and other legumes with low GI to add to your shopping list are:
- Black beans
- Black-eyed peas
- Lima beans
- Navy beans
- Pinto beans
- Red beans
Animal and plant-based foods are one of the most abundant sources of protein available for consumption.
You can get the most benefit from them because they are nutritionally balanced proteins. They contain the essential amino acids that your body cannot produce and must obtain from your diet.
The protein sources listed below also provide additional nutrients and have a low glycemic index, making them suitable for a slow-carbohydrate diet.
- Lean Beef Cuts
- Canadian bacon
- Protein powder
- Soybean meats
- Smoked Oysters
The consumption of healthy fats is necessary for human health. They serve as building blocks for a range of critical hormones and structural features in the body, among other things.
Healthy fats such as omega-3 fatty acids, which are the essential components of anti-inflammatory hormones, are an excellent example.
You should include the following healthy fats on your slow carb grocery list:
- Olive oil
- Grapeseed oil
- Macadamia oil
- Almond oil
- Dairy-free creamer
Herbs and Spices
When it comes to adding flavor and diversity to your meals, nothing beats the use of herbs and spices.
- Bay leaf
- Black pepper
- Celery seed
What You Can Eat In Moderation
There are no restrictions on what you can eat on your cheat day on the slow carb diet. You can eat and drink anything you want, whenever you choose.
If your weight loss stops or you begin to gain weight, it may be necessary to moderate your consumption of certain foods and beverages on the day you allow yourself to indulge.
Start with a calorie-dense food or beverage that you will not worry about restricting or abolishing from your diet entirely.
Even though nuts and fruits are not part of the slow carb diet, the following food choices are low glycemic and taking them in moderation will not interfere with your weight loss goals or spike your sugar levels.
Nuts and Seeds
You can incorporate a few low carb nuts and seeds into your slow carb diet.
Nuts and seeds are excellent fiber, vitamins, protein, and minerals sources.
They also help regulate body weight by burning energy because the body does not fully absorb the fats from them.
The following nuts and seeds are suitable for your slow carb diet.
- Macadamia nuts
- Cashew nuts
- Chia seeds
Low Glycemic Fruits
Even though fruits are a no-go zone in a slow diet, you can still incorporate the low GI ones into your meal plans, especially on cheat days.
Besides gratifying your sweet tooth, fruit is an excellent source of antioxidants. Eat whole or chopped fruit with minimal processing but do so in moderation. The ones we recommend are:
Other foods you can incorporate into your slow carb diet are:
- Soy sauce
- Bone broth
- Coconut milk
- Grass-fed butter
- Low carb condiments
- 1-2 Glasses of red wine
Foods to Avoid On a Slow Carb Diet
The slow-carb diet recommends only a few things, which you can eat as much and as often as you want on an as-needed basis.
However, it also includes a list of items you should avoid before and after the weight-loss procedure.
Foods with a high GI are heavy in simple carbohydrates, which can cause blood sugar levels to surge and slow the weight reduction process.
Foods that contain remarkably rapid carbohydrates include the following:
You should avoid the following foods at all times except on the cheat days
- Breakfast cereals
- Dried fruits
- Energy bars
- Fruit juice
- High GI fruits
- Ice cream
- Instant oatmeal
- Rice cakes
- Short-grain white rice
- Sports beverages and soda
- Tapioca pudding
- White bread
- Whole wheat bread
- Maple syrup
You can only know if the slow carb diet works if you try it for 2-3 months if you are trying it for the first time.
Ensure that you keep track of your overall health throughout the slow carb diet process.
Consuming the right slow carb foods should improve your physical and mental well-being and blood work after every month.
Printable Slow Carb Diet Food List (PDF)
|Slow Carb Diet Food List|
|Beans and Legumes|
|Lean Beef Cuts|
|Herbs and Spices|
|What You Can Eat In Moderation|
|Nuts and Seeds|
|Low carb condiments|
|1-2 Glasses of red wine|
|Foods to Avoid On a Slow Carb Diet|
|High GI fruits|
|Short-grain white rice|
|Sports beverages and soda|
|Whole wheat bread|