In recent years, low-carb diets have gained prominence partly due to their ability to facilitate rapid weight loss. However, low-carb diets offer a variety of other health benefits, such as reduced appetite, increased high-density lipoprotein (HDL) cholesterol, decreased blood sugar and insulin levels, and reduced blood pressure. Show me a list of low-carb foods, merely restrict your daily carbohydrate intake to 50–100 grams, with the exact amount dependent on your weight and health history.
list Of Low-Carb Foods
Read on to discover our top 15 low-carb, healthy dishes.
Low-Carb Grains
1. Quinoa
1/2 cup of cooked quinoa contains 18 grams of carbohydrates.
According to the USDA, quinoa is one of the most popular grains due to its high protein and fiber content: 8 and 5 grams per cup, respectively.
However, remember that just because a grain is higher in protein does not imply it is low in carbohydrates. Remember that a half-cup of cooked quinoa contains 18 grams of carbohydrates, and plan accordingly.
2. Oatmeal
1 cup of cooked porridge contains 28 grams of carbohydrates.
Even on a low-carb diet, if you’re going to consume a large dish of carbohydrates, make it oatmeal. According to a review published in Nutrients, oats contain beta-glucan, which slows digestion and lowers blood cholesterol levels.
Each 1/2 cup serving of old-fashioned, quick-cooking, and steel-cut oats contains approximately 27 grams of carbohydrates. Ensure you purchase unflavored instant oats rather than flavored varieties, which have added sugar.
3. Polenta
1 cup of cooked polenta contains 30 grams of carbohydrates.
Polenta is made from cornmeal and has a similar consistency to Cream of Wheat. You can prepare it at home or purchase sliced rolls of ready-to-eat polenta.
A half-cup serving contains only 15 grams of carbohydrates. Since polenta is gluten-free, it is an excellent choice for those with celiac illness or gluten sensitivity who must adhere to a gluten-free or low-gluten diet.
Low-Carb Proteins
The majority of proteins are low in carbohydrates, particularly animal proteins. The following is a list of nutritious proteins suitable for a low-carb diet, along with their respective carbohydrate contents.
4. Eggs
One large egg contains 0.5 g of carbs.
According to the USDA, one large egg includes 6 gm of protein, 5 gm of fat, and roughly 0 grams of carbohydrates. While it may have led to believe that all of the protein in an egg is found in the egg white, according to a 2022 review published in Nutrients, the yolk contains nearly half of the egg’s protein.
And if you’re concerned that eating the yolk will increase your cholesterol levels and cause health issues, a study published in the American Journal of Clinical Nutrition in 2019 found that while eggs do contain cholesterol, they do not increase the risk of stroke, even in individuals with a gene that makes them more sensitive to dietary cholesterol.
Eggs also contain vital nutrients such as vitamin D, lutein, and choline.
5. Beef
4 ounces of uncooked beef, round, top round, contains no carbohydrates.
Meat is permissible because it contains no carbohydrates (or fiber). While chicken is a well-known lean source of protein, the USDA also classifies numerous beef cuts as “lean” or “extra lean.” Eye of round roast, top round roast, bottom round roast, and top sirloin steak are intelligent options.
6. Hemp Seeds
3 tablespoons of hemp seeds contain 2.6 grams of carbohydrates.
The greatest thing about these tiny seeds is that you can sprinkle them on yogurt, salads, and oatmeal to add a nutty crunch and a vegetarian protein source. According to the USDA, a 3-tsp serving contains 9.5 gm of protein, 1 gm of fiber, and 166 calories.
Additionally, three tablespoons of hemp seeds are a rich source of magnesium and zinc.
7. Shrimp
3-ounce cooked prawns contain 0.17 g of carbohydrates
These crustaceans are an excellent meal addition, particularly for those attempting to lose weight. According to the USDA, three ounces of shrimp contains a substantial 20 grams of satisfying protein for only 84 calories.
Prepare them by grilling or sautéing; breading and frying add unnecessary calories. Peruse our collection of Healthy Shrimp Recipes for inspiration and meal ideas.
8. Soy
3-ounce extra-firm tofu contains 2 grams of carbohydrates.
Soy, whether in the form of edamame, tofu, or soymilk, is an excellent source of protein with few carbohydrates. A 3-ounce serving of extra-firm tofu contains 13 gm of protein and only 2 gm of carbohydrates, per the USDA.
A single cup of shelled edamame contains 18.5 gm of protein and 14 gm of carbohydrates. One cup of unadulterated soymilk includes 7 g of protein and 4 g of carbohydrates. If you consume soymilk, make sure it is refined, as versions with added sugar may contain more than twice as many carbohydrates.
9. Seitan
5 grams of carbohydrates 3 ounce
You may believe you must avoid seitan, a vegetarian meat replacement made from wheat gluten, because it is derived from wheat, and wheat contains carbohydrates.
According to the USDA, a 3-ounce serving has only 5 grams of carbohydrates and an impressive 21 grams of protein. Whether you purchase it or make it yourself, seitan can be seasoned to mimic the flavor of meat.
10. Peanut Butter
2 tsp of peanut butter contains 7 gm of carbohydrates.
Technically, peanuts are a legume (the same genus as beans), so they contain carbohydrates, in this case, 7 grams per serving. According to the USDA, 2 tablespoons of peanut butter contains 7 grams of protein and 16 grams of healthy, satiating fats.
Many peanut butter brands are sweetened with honey and maple syrup, among others. To limit sugar (and carbohydrates), choose only peanut-based products. Other low-carb nut butter such as almond butter, cashew butter, and pistachio butter are also excellent options.
Low-Carb Snacks
11. Nuts
1 package of mixed almonds (50 grams) contains 10.5 grams of carbohydrates.
Regarding pecans, a 1-ounce serving provides a substantial amount of nutrients. Consider almonds (23 nuts contain 6 grams of protein and 6 grams of carbohydrates), walnuts (14 halves contain 4 grams of protein and 4 grams of carbohydrates), and pistachios.
Nuts provide fiber, an additional nutrient that provides your meals and snacks with staying power. These options offer between 2 and 4 grams of fiber per serving.
The Dietary Guidelines for Americans 2020-2025 recommend approximately 28 grams of fiber for a 2,000-calorie diet. A 1-ounce serving of walnuts, almonds, or pistachios contributes between 7 and 14 percent of the daily fiber requirement.
12. Mozzarella Sticks
One mozzarella slice (28 grams) contains 1.3 grams of carbohydrates.
One cheese stick contains just 85 calories, 7 gms of protein, and about 1.3 gms of carbohydrates, making it a convenient source of protein. In addition, a review published in Current Nutrition & Food Science in 2020 found that consuming cheese may provide gut-healthy bacteria.
13. Olives
1/4 cup olives contain 2 grams of carbohydrates
There’s a reason you may serve olives instead of bread before your meal in countries like Spain and Portugal: they’re brimming with flavor. Also abundant in heart-healthy monounsaturated fatty acids are olives.
According to the USDA, a quarter cup contains just 40 calories. You can even find olives in convenient snack packets for a snack on the go.
14. Beef Jerky
1 ounce of beef jerky contains 3 grams of carbohydrates.
Jerky has received a gourmet makeover and is now available with responsibly raised turkey, poultry, beef, and bison, as well as herbs, citrus, and teriyaki flavors.
With approximately 9 grams of protein and only 3 grams of carbohydrates per ounce of beef jerky, this is an excellent alternative to snacking on high-carb snacks during the afternoon. Seek out a product with the most minor level of sodium.
15. Hummus and Crudites
2 tablespoons equals 6 grams of carbohydrates
Crunchy non-starchy vegetables, such as cucumbers and celery, are excellent dunking options for hummus. According to the USDA, two tablespoons of hummus contain approximately 2.5 grams of protein and various B vitamins, essential for converting food into fuel.
Permit our collection of Healthy Hummus Recipes to inspire you to create delectable hummus-based meals and munchies.
Low-carb foods consist of non-starchy vegetables such as spinach, broccoli, and cauliflower; lean proteins such as poultry, fish, and tofu; healthy fats such as avocados and olive oil; nuts, seeds, and low-sugar fruits such as berries. These choices constitute a varied and fulfilling low-carb diet.
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