Low carbohydrate foods
Carbohydrates are probably the most inseparable part of our daily diet. They give meals flavor and are a source of energy in the form of glucose, which is utilized by all the tissues in our body and is the primary fuel for the brain.
Although for most of us, daily average carbohydrate consumption is much more than our organism requires.
Excessive carbohydrate inclusion in daily food rations is never a good thing since it can place a huge metabolic load on the body and raise the risk of obesity, cardiovascular diseases, type 2 diabetes and the list goes on.
To help you avoid all the complications above, slim down your body and benefit your health, we will give you a list of 40 foods with low carbohydrate content which you can confidently include in your daily meals.
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Vegetables
Nearly all vegetables are known to be very low in carbohydrates and loaded with beneficial vitamins, minerals, and antioxidants.
That’s the reason why they are commonly recommended in diets by physicians and nutritionists. Most vegetables that grow above the ground are considered non-starchy.
There are practically no polysaccharide chains among the cellular structures, so these vegetables contain fewer carbohydrates.
Carb content is given for 100 grams of product:
1. Broccoli – 7.2g
2. Cauliflower – 5.3g
3. Mushrooms – 3.8g
4. Pepper – 7g
5. Asparagus – 4,3 g
6. Spinach – 3,4 g
7. Tomatoes – 4,5 g
8. Brussels sprouts – 7,5 g
9. Avocado 8,5 g
10. Turnip -6,2 g
11. Carrots – 7,6 g
12. Celery – 3,6 g
13. Cabbage – 4,2 g
14. Radishes – 3,3 g
15. Kale – 7 g
Noteworthy to mention, for most of the vegetables on the list, the carbohydrate content divides into healthy carbs – fiber, which is crucial for digestive health, has numerous benefits for our health and sugar.
For example, avocado contains 8,5 grams of carbs per 100-gram product, although 6,5 grams is in dietary fiber form and just 0,7 grams is real sugar.
Some exceptional starchy vegetables contain a lot of carbohydrates. Make sure to avoid: Beets 13 grams of carbs per cup.
Potatoes – are starchy foods that are loaded with carbohydrates, which have as much as 21 grams of carbohydrates per 100-gram product.
Corn – is a yummy snack, thanks to its rich content of carbohydrates, 22 grams of sugar per 100-gram corn.
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Dairy
16. Eggs
Carbohydrates: 0,7 gram in 2 large eggs
Besides being low on carbohydrates, eggs are a great source of proteins and omega-3 fatty acids, although you need to be careful with the egg yolk, as it contains quite a lot of cholesterol, potentially raising the risk of symptomatic gallstones and cardiovascular diseases.
17. Cottage cheese
Carbohydrates: 6 grams in 1 cup
There is a good reason why this product is still considered one of the favorite meals by many bodybuilders: cottage cheese and curd are very high in protein (up to 28 grams per 200 grams) with minimal carbohydrates – 3,4 grams of carbs per 100 grams.
The amount of sodium in them varies widely, so choose your manufacturer carefully. Plus, it nourishes you with calcium, essential for bone and tooth health.
18. Plain Greek Yogurt
Carbohydrates: 9 grams in 1 cup (200g)
In recent years, Greek yogurt has been gaining popularity. Because you get about 23 grams of protein with just one serving, which really benefits your muscles and it is also commonly included in Dukan diets.
19. Goat’s milk
Carbohydrates 11 grams in 1 cup
Adding goat’s milk to your diet can be beneficial since it has fewer carbohydrates than cow’s milk and other properties that set it apart from other milk.
According to recent studies, it is better absorbed and richer in nutrients, mainly omega fatty acids.
20. Tofu
Carbohydrates: 1,2 grams per 100 grams
Tofu isn’t just for vegetarians! It offers low-cost, low-carb protein for meat-eaters who want a meat-free evening.
Tofu is not very tasty, but adding it to vegetable side dishes or other dishes will quickly absorb its flavor. Giving you rich content of
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Meats
Nearly all types of meats contain zero carbohydrates, so they are the winning group on this list.
21. Beef- Carbohydrates: 0 grams in 100 grams. When cooked properly, pork tenderloin is juicy, tastes great, and is less expensive than beef. It also offers an excellent 6: 1 protein-to-fat ratio.
22. Pork – although be careful with bacon, since they mostly contain more sugar, make sure to watch the labels.
23. Chicken breast – is the main dish for physically active people seeking a great protein source and good taste.
24. Turkey meat has virtually no carbohydrates, an easy way to fill your diet with protein without the carbohydrate load.
25. Lamb
26. Duck
Ensure you consume clean meats with sauce and marination that have added sugars, thus losing their zero-sugar effect.
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Seafood
Seafood
27. Tuna
28. Shrimp
29. Salmon
30. Sardines
31. Anchovies
32. Lobster
You are free of choice regarding seafood since none of them has any carbohydrates.
Side note: Excessive consumption of shellfish should be avoided due to their high heavy metal content. For example, shrimp contains mercury.
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Nuts and Seeds
Besides being tasty carb-free snacks, nuts and different seeds will also provide you with a hefty dose of healthy omega-3 fatty acids.
When buying nuts, choose unsalted ones with no added sugars and flavors to control your sodium intake.
33. Almonds
34. Walnuts
35. Pecan Nuts
36. Pumpkin, sesame, or hemp seeds
37. Oils
This food category includes only zero carbohydrate products and gives meals great flavor and texture, although fat content might be the subject of concern if your goal is weight loss. Coconut, olive, hemp, flaxseed, walnut or avocado oil
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Fruits
Low carbohydrate foods list – Fruits
Surprisingly, some fruits have a sweet flavor but still have less carbohydrate content than some vegetables.
38. Strawberries Carbohydrates: 10 grams in 1 cup. Of all the berries in the world, strawberries contain the least sugar, making them an excellent choice for satisfying the needs of those with a sweet tooth.
39. Red grapefruit Carbohydrates: 9 grams per ½ cup Did you know grapefruit has 20% less sugar than orange? Just do not try to mask its sour taste by sprinkling it with a generous amount of sugar.
40. Apricots – Carbohydrates: 3,9 grams in 1 apricot. Enjoy apricots as a quick bite, or chop and add to yogurt, oatmeal, and even salad for natural sweetness.
Foods to avoid the First one is pretty easy to guess – the sweets and candies since they are the largest source of all the unhealthy carbohydrates
Sweetened beverages – cola, soda, juice and so on.
Bread and Refined grains – rice, wheat, barley – all have quite a lot of carbohydrates.
High Carbohydrate fruits like – mango and dates. Bananas etc.
See Also
800 Calorie Low Carb Diet Menu
Low Carb Diet Menu for Diabetes
Low Carb Keto Mexican Tacos Recipe