Carbs are scarce in meat, eggs, and shellfish. On a low carb diet, you can also consume some vegetables, such as broccoli and eggplant, and fruit, such as avocados and apricots.
Many individuals use a low-carb diet to reduce weight, control blood sugar levels, or cure certain conditions. Preparing healthful low carb meals may be difficult for those just starting. However, eating low carb does not have to be complicated; plenty of beneficial low carb items exist.
Here are 43 low carb foods, most of which are healthful, nutritious, and tasty.
Total carbs vs. net carbs
At the end of each chapter, the carb content for standard portions and carbs in a 100-gram (g) amount are listed.
However, keep in mind that several of these meals are heavy in fiber, which may further reduce the digestible net carb level.
1–6 Eggs and meats
Eggs and all varieties of meat contain almost little carbohydrates. Organ meats, such as liver, are an exception, holding roughly 4% carbs (1).
Eggs
Eggs are low in carbohydrates and provide a wide range of beneficial elements. Eating eggs has been linked to increased memory and a slower rate of vision deterioration (2, 3).
Carbs: Almost none (4).
Beef
Beef is filling and includes vital minerals such as iron and vitamin B12. There are several sorts of meat, ranging from ribeye steak to ground beef to hamburger.
Carbs: 0 (5).
Lamb
Lamb, like beef, includes a variety of minerals, including iron and vitamin B12. Lamb contains a high concentration of the beneficial fatty acid conjugated linoleic acid (CLA) (6).
Carbs: 0 (7)
Chicken
Chicken is one of the most popular meats in the world. It has a lot of good minerals and is a good source of protein.
Fattier cuts like wings and thighs may be preferable if you’re on a low carb diet.
Carbs: 0 (8).
Pork, including bacon
There are several pork products, with bacon being a popular component of low carb diets.
However, because bacon is a processed meat, certain bacon products may have other substances that increase the carbohydrate level.
Before incorporating any bacon items into your diet, examine the nutritional composition. Buy your bacon locally, without artificial additives, and avoid burning it when cooking.
Carbs: 0; nevertheless, read the label (9).
Jerky
Jerky may be made by cutting and drying various pieces of beef. Jerky may be a great low-carb snack if it doesn’t contain extra sugar or artificial additives.
However, certain jerky products, like bacon, are heavily processed and may include extra substances. This is especially true for heavily seasoned or uniquely flavored items.
Making your jerky can assist in guaranteeing that it has a minimal carb level.
Carbs: Depending on the kind (10).
Other low carb meats
Other meats that are high in protein and low in carbs include:
- turkey
- veal
- venison
- bison
7–10 Seafood
Fish and other seafood are highly nutritious and healthful.
They’re especially abundant in B12, iodine, and omega-3 fatty acids, all nutrients many people don’t get enough of.
Nearly all varieties of fish and seafood, like meat, have almost no carbohydrates.
Salmon
For good reason, salmon is one of the most popular varieties of fish among health-conscious people.
It’s a fatty fish with a high concentration of heart-healthy fats, specifically omega-3 fatty acids.
Salmon also has a good quantity of vitamin B12, iodine, and D3.
Carbs: 0 (11).
Trout
Trout, like salmon, is a fish high in omega-3 fatty acids and other essential minerals.
Carbs: 0 (12).
Sardines
Sardines are oily fish that are usually consumed whole, including the bones.
Sardines are a high-nutrient-dense food high in calcium, selenium, and vitamin B12.
Carbs: 0 (13).
Shellfish
Most shellfish are low in carbohydrates and high in a variety of nutrients. Their nutritional richness is comparable to that of organ meats.
Carbs: 0-4 g for 100 g shellfish (14, 15, 16, 17).
Other low carb fish and seafood
- shrimp
- tuna
- cod
- catfish
- halibut
- haddock
- lobster
- herring
11–22 Vegetables
The majority of veggies are low in carbs. Leafy greens and cruciferous vegetables have notably low amounts, with fiber accounting for most of their carbs.
Starchy root vegetables, such as potatoes and sweet potatoes, on the other hand, are heavy in carbohydrates.
It should be noted that all nutritional values in this section are based on the weight of raw, unprocessed veggies.
Broccoli
Broccoli is a flavorful cruciferous vegetable that may be eaten raw or cooked in various ways. It includes cancer-fighting plant components and is strong in vitamin C, K, and fiber (18).
Carb content: 6 g per cup, or 7 g per 100 g (19).
Tomatoes
Tomatoes are fruits or berries. However, they are commonly referred to as vegetables. They include a lot of vitamin C and potassium.
Carb content: 7 g per big tomato or 4 g per 100 g (20).
Onions
Onions are commonly used in various meals and give a robust flavor to your creations. They include a lot of fiber, antioxidants, and anti-inflammatory chemicals (21).
Carb content: 11 g per cup or 9 g per 100 g (22).
Brussels sprouts
Brussels sprouts are a healthy vegetable that belongs to the same cruciferous family as broccoli and kale. They are abundant in vitamins C and K, as well as a variety of helpful plant components.
Carb content: 8 g per cup or 9 g per 100 g (23).
Cauliflower
Cauliflower is a versatile vegetable that can create various tasty meals in your kitchen.
It contains a lot of vitamin C, vitamin K, and folate.
Carb content: 5 g per cup or 5 g per 100 g (24).
Kale
Kale is a popular vegetable among health-conscious people due to its multiple health advantages.
It contains fiber, vitamins C and K, and carotene antioxidants.
Carb content: 1 g per cup, or 4 g per 100 g (25).
Eggplant
Another fruit that is widely consumed as a vegetable is eggplant. It offers a wide range of applications and is rich in fiber.
Carb content: 5 g per cup or 6 g per 100 g (26).
Cucumber
Cucumber is a popular mild-flavored vegetable. It is largely made up of water, with a trace of vitamin K.
Carb content: 4 g per cup or 4 g per 100 g (27).
Bell Peppers
Bell peppers are well-known fruits and vegetables with a unique flavor. They’re high in fiber, vitamin C, and antioxidant carotenoids.
Carb content: 9 g per cup or 6 g per 100 g (28).
Asparagus
Asparagus is a delectable spring veggie. It has a lot of fiber, vitamin C, folate, vitamin K, and carotene antioxidants.
Furthermore, it has more protein than most veggies.
Carb content: 5 g per cup or 4 g per 100 g (29).
Green Beans
Green beans are legumes, but they are frequently consumed as vegetables.
They are highly rich in numerous nutrients, including fiber, protein, vitamin C, vitamin K, magnesium, and potassium, calorie for calorie.
Carbs: 7 g per cup or 7 g per 100 g (30).
Mushrooms
Although edible mushrooms are not strictly plants, many consider them vegetables.
They are rich in several B vitamins and contain a lot of potassium.
Carbs: 2 g per cup (white mushrooms) or 3 g per 100 g (31).
Other low carb vegetables
- Swiss chard
- cabbage
- celery
- spinach
- zucchini
Except for starchy root vegetables, practically all vegetables are low in carbs. As a result, you can eat many of them without surpassing your carb allowance.
23–27 Fruits
While many fruits are packed with nutrients, they are very contentious among low carb dieters.
This is because most fruits have more carbohydrates than veggies.
Limit your fruit consumption to 1-2 pieces per day, depending on how many carbohydrates you want to consume.
This does not apply to fatty fruits such as avocados or olives. Strawberries and other low-sugar fruit are also wonderful choices.
Avocado
The avocado is a one-of-a-kind fruit. Instead of being heavy in carbohydrates, it is high in fats.
Avocados are also high in fiber and potassium, as well as a variety of other nutrients.
When looking at the carb amounts provided below, keep in mind that the majority of the avocado carbohydrates are fiber. As a result, it has nearly no digestible net carbohydrates.
Carb content: 12 g per avocado or 9 g per 100 g (32).
Olives
Another excellent high-fat fruit is the olive. It’s heavy in iron and copper and has a good level of vitamin E.
Carb content: 8 g per cup or 6 g per 100 g (33).
Strawberries
Strawberries are one of the most nutrient-dense and low-carb fruits available. They are abundant in vitamin C, manganese, and antioxidants.
Carb content: 12 g per cup or 8 g per 100 g (34).
Grapefruit
Grapefruits are citrus fruits related to oranges. They’re strong in antioxidants like vitamin C and carotene.
Carb content: 17 g per half grapefruit or 11 g per 100 g (35).
Apricots
Apricots are a tasty fruit. Apricots have little carbs but a lot of vitamin C and potassium.
Carb content: 4 g per apricot or 11 g per 100 g (36).
Other low carb fruits
- mulberries
- raspberries
- lemons
- kiwis
- oranges
28–31 Nuts and seeds
Nuts and seeds are popular low carbohydrate foods. They are common in carbs but abundant in fat, fiber, protein, and other micronutrients.
Nuts are frequently used as snacks, while seeds may provide crunch to salads or meals.
Furthermore, nuts and seeds such as almond flour, coconut flour, and flaxseed meal may be used to produce low carb bread and other baked items.
Almonds
Almonds are high in fiber and vitamin E, as well as magnesium.
Furthermore, almonds are pretty full; studies suggest they may aid in weight loss (37).
Carb content: 6 g per ounce or 22 g per 100 g (38).
Walnuts
Another tasty nut is the walnut. It includes a variety of nutrients, including alpha-linolenic acid (ALA), an omega-3 fatty acid.
Carb content: 4 g per ounce or 14 g per 100 g (39).
Peanuts
Peanuts are technically legumes, yet many people eat them like nuts, as the name implies.
They include a lot of fiber, magnesium, vitamin E, and other essential vitamins and minerals.
Carb content: 5 g per ounce or 16 g per 100 g (40).
Chia seeds
Chia seeds are a well-known health food. They are abundant in vital nutrients and may be used in various low-carb dishes.
Furthermore, they are high in dietary fiber.
When looking at the carb statistics below, remember that fiber accounts for around 86% of the carbohydrates in chia seeds. As a result, they have minimal digestible net carbohydrates.
Carb content: 12 g per ounce or 42 g per 100 g (41).
Other low carb nuts and seeds
- flaxseeds
- pumpkin seeds
- sunflower seeds
- hazelnuts
- macadamia nuts
- cashews
- coconuts
- pistachios
32–35 Dairy
Full-fat dairy products are lovely low carb meals if you tolerate dairy. Nonetheless, check the label carefully and avoid anything with added sugar.
Cheese
Cheese is a popular item in low carb diets. It can be eaten alone or as part of a dish.
Cheese is also abundant in nutrients. A thick slice has the same quantity of nutrients as a glass of milk.
Carbs: 0.7 g per ounce (cheddar) or 2.4 g per 100 g (42).
Heavy cream
Heavy cream is low in carbohydrates and protein but rich in dairy fat.
Some low-carb dieters use it in their coffee or use it in dishes. A dish of berries topped with whipped cream may be a tasty low carb dessert.
Carbs: 1 gram per ounce or 3 grams per 100 grams (43).
Full-fat Yogurt
Full-fat Yogurt is highly nutritious, with many of the same nutrients as whole milk.
On the other hand, Yogurt includes helpful probiotic bacteria due to its living cultures.
Carb content: 11 g per cup or 5 g per 100 g (44).
Greek Yogurt
Greek Yogurt, often strained, has a thicker consistency than regular Yogurt. It is high in numerous essential elements, including protein.
Carb content: 10 g per cup or 4 g per 100 g (45).
36–37 Fats and oils
Many healthy fats and oils are permissible on a low carb, whole-foods diet.
Butter
Butter is a ubiquitous component in a wide range of cuisines, from sandwiches to curries. If possible, use grass-fed butter because it has more nutrients (46).
Carbs: 0 (47).
Extra virgin olive oil
Extra virgin olive oil is a heart-healthy Mediterranean diet staple with potent antioxidants and anti-inflammatory properties.
Carbs: 0 (48).
Other low carb fats
- tallow
- avocado oil
- lard
38–41 Beverages
On a low carb diet, most sugar-free drinks are entirely appropriate. Remember that fruit juices are heavy in sugar and carbohydrates, so those trying to cut carbs should avoid them.
Water
Regardless of the rest of your diet, water should be your go-to beverage.
Carbs: none.
Coffee
Coffee may be a beneficial supplement to one’s diet. It’s also a good source of antioxidants (49).
Furthermore, research reveals that coffee consumers may live longer lives and have a decreased chance of developing significant diseases such as type 2 diabetes, Parkinson’s disease, and Alzheimer’s (50, 51, 52, 53).
Carbs: 0 (54).
Tea
Much research has been conducted on tea, mainly green tea. Green tea is highly antioxidants and may help with weight loss (55).
Carbs: 0 (56).
Club soda / carbonated water
Club soda is essentially carbonated water. As long as it’s sugar-free, it’s okay on a low-carb diet. Check the label to be sure.
Carbs: none.
42–43 Other foods
Finally, certain meals do not fall into any of the previous categories.
Dark chocolate
Some may be surprised, but quality dark chocolate is an excellent low carb treat.
Choose genuine dark chocolate with a cocoa level of at least 70-85%. This guarantees that it has little sugar.
Dark chocolate provides a variety of health advantages, including better brain function and blood pressure (57, 58).
When looking at the carb statistics below, remember that fiber accounts for around 25% of the carbohydrates in dark chocolate, lowering the overall digestible net carb content.
Carb content: 13 g per 1-ounce serving or 46 g per 100 g (59).
Herbs, spices, and condiments
There are almost limitless delectable herbs, spices, and condiments. Most are low in carbohydrates, but they pack a nutritious punch and add taste to your meals.
Some famous examples are salt, pepper, garlic, ginger, cinnamon, mustard, and oregano.
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The bottom line
Eating less carbohydrates can have significant health advantages and does not have to be complicated.
The majority of low carb foods are healthful, nutritious, and delicious.
They are diversified, encompassing several main food groups such as meats, seafood, vegetables, fruits, dairy products, and many more.
A low carb diet centered on whole foods can help you lose weight and improve your health.
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