44 healthy low-carb foods that have an incredible taste



Eating less carbohydrates can have impressive health benefits.


It has been shown to significantly reduce hunger levels, which tends to lead to automatic weight loss, without the need to count calories (1, 2).


At least 23 studies have found that low-carbohydrate diets can cause up to 2 to 3 times more weight loss than low-fat diets (3, 4).


Lowering your carbohydrate intake can also have many other health benefits, such as lowering your blood sugar, blood pressure and triglycerides or improving your "good" HDL cholesterol (5, 6, 7, 8, 9, 10) .


Also, eating low carbohydrates does not have to be complicated.


Simply base your diet on real foods that are low in carbohydrates to lose weight and improve your health.


Here are 44 foods low in carbohydrates, most of which are healthy, nutritious and incredibly delicious.


44 healthy low carb foods


The carbohydrate content for a standard portion and the number of carbohydrates in a 100-gram serving are listed at the end of each chapter.


However, keep in mind that some of these foods have a high fiber content, which can further reduce the digestible content of net carbohydrates.


1-6. Eggs and meat


Eggs and all kinds of meat are close to zero carbohydrates. Organ meats are an exception, such as the liver, which contains approximately 5% carbohydrates (13).


Eggs (Almost Zero)


Eggs are among the healthiest and most nutritious foods on the planet.


They are loaded with various nutrients, including some that are important to your brain, and compounds that can improve eye health (11, 12).


Carbohydrates: almost zero


Beef (Zero)


Beef is highly satiating and is loaded with important nutrients such as iron and vitamin B12. There are dozens of different types of beef, from the ribeye to the ground beef and the hamburger.


Carbohydrates: zero.


Lamb (Zero)


Like beef, lamb contains many beneficial nutrients, such as iron and vitamin B12. The lamb is often grass-fed, and tends to be high in the conjugated linoleic acid of beneficial fatty acid (CLA) (14).


Carbohydrates: zero.


Chicken (Zero)


Chicken is one of the most popular meats in the world. It is high in many beneficial nutrients and an excellent source of protein.


If you are on a low carb diet, it may be a better option for more fatty cuts like wings and thighs.


Carbohydrates: zero.


Pork, including bacon (usually zero)


Pork is another type of delicious meat, and bacon is a favorite of many people with low carbohydrate content.


Bacon is a processed meat, and therefore it is definitely not a healthy food. However, it is generally acceptable to eat moderate amounts of bacon on a low carb diet.


Try to buy your bacon locally, without artificial ingredients, and be sure not to burn it during cooking.


Carbohydrates: zero, but read the label and avoid the bacon that is cured with sugar.


Jerky (usually zero)


Jerky is meat that has been cut into strips and dried. While it does not contain added sugar or artificial ingredients, the jerky can be a perfect sandwich low in carbohydrates.


However, keep in mind that much of the jerky available in stores is highly processed and unhealthy. Your best bet is to make your own.


Carbohydrates: It depends on the type. If it is purely meat and seasoning, then it should be close to zero.


Other low carb meats



  • Turkey

  • Veal

  • Deer

  • Bison


7-10. Seafood


Fish and other seafood tend to be incredibly nutritious and healthy.


They are particularly high in B12, iodine and omega-3 fatty acids, all the nutrients that many people do not get enough of.


Like meat, almost all types of fish and shellfish do not contain carbohydrates.


Salmon (zero)


Salmon is one of the most popular types of fish among health-conscious people, for good reason.


It is a fatty fish, which means that it contains significant amounts of healthy fats for the heart, in this case omega-3 fatty acids.


Salmon is also loaded with vitamin B12, iodine and a decent amount of vitamin D3.


Carbohydrates: zero.


Trout (Zero)


Like salmon, trout is a type of fatty fish that contains omega-3 fatty acids and other important nutrients.


Carbohydrates: zero.


Sardines (Zero)


Sardines are fatty fish that are usually eaten almost whole, including their bones.


Sardines are among the most nutrient-rich foods on the planet and contain almost all the nutrients your body needs.


Carbohydrates: zero.


Seafood (4-5% Carbs)


It is a pity that seafood rarely appears on people's daily menus, as they are one of the most nutritious foods in the world.


In fact, they are close to organ meats in their nutrient density and are low in carbohydrates.


Carbohydrates: 4-5 grams of carbohydrates per 100 grams of seafood.


Other fish and shellfish low in carbohydrates



  • Shrimp

  • Haddock

  • Locust

  • herring

  • Tuna

  • Cod

  • Catfish

  • Halibut


11-22. Vegetables


Most vegetables are low in carbohydrates. Green leafy vegetables and cruciferous vegetables have particularly low levels, and most of their carbohydrates are fiber.


On the other hand, vegetables with starch roots such as potatoes and sweet potatoes are high in carbohydrates.


Broccoli (7%)


Broccoli is a tasty cruciferous vegetable that can be eaten raw and cooked. It has a high content of vitamin C, vitamin K and fiber and contains powerful compounds that fight cancer.


Carbohydrates: 6 grams per cup, or 7 grams per 100 grams.


Tomatoes (4%)


Tomatoes are technically fruits or berries but are generally eaten as vegetables. They are high in vitamin C and potassium.


Carbohydrates: 7 grams in a large tomato, or 4 grams per 100 grams.


Onions (9%)


Onions are among the tastiest plants on Earth and add a powerful flavor to your recipes. They are high in fiber, antioxidants and various anti-inflammatory compounds.


Carbohydrates: 11 grams per cup, or 9 grams per 100 grams.


Brussels Sprouts (7%)


Brussels sprouts are very nutritious vegetables, related to broccoli and kale.


They are very high in vitamins C and K and contain numerous beneficial compounds for plants.


Carbohydrates: 6 grams per half cup, or 7 grams per 100 grams.


Cauliflower (5%)


Cauliflower is a tasty and versatile vegetable that can be used to make several interesting dishes in your kitchen.


It has a high content of vitamin C, vitamin K and folic acid.


Carbohydrates: 5 grams per cup, and 5 grams per 100 grams.


Kale (10%)


Kale is a popular vegetable among health conscious people, which offers numerous health benefits.


It is loaded with fiber, vitamins C and K, as well as carotene antioxidants.


Carbohydrates: 7 grams per cup, or 10 grams per 100 grams.


Eggplant (6%)


Eggplant is another fruit that is commonly consumed as a vegetable. It has many interesting uses and is very high in fiber.


Carbohydrates: 5 grams per cup, or 6 grams per 100 grams.


Cucumber (4%)


Cucumber is a popular vegetable with a mild flavor. It consists mainly of water, with a small amount of vitamin K.


Carbohydrates: 2 grams per half cup, or 4 grams per 100 grams.


Peppers (6%)


Peppers are popular fruits / vegetables with a distinctive and satisfying flavor. They are very rich in fiber antioxidants, vitamin C and carotene.


Carbohydrates: 9 grams per cup, or 6 grams per 100 grams.


Asparagus (2%)


Asparagus is a highly delicious spring vegetable.


It is very high in fiber, vitamin C, folic acid, vitamin K and carotene antioxidants.


In addition, it is very high in protein, compared to most vegetables.


Carbohydrates: 3 grams per cup, or 2 grams per 100 grams.


Green Beans (7%)


Green beans are technically leguminous, but they are generally eaten in a similar way to vegetables.


Calories by calories, are extremely rich in many nutrients, including fiber, protein, vitamin C, vitamin K, magnesium and potassium.


Carbohydrates: 8 grams per cup, or 7 grams per 100 grams.


Mushrooms (3%)


Although technically they are not plants, edible fungi are often classified as vegetables.


They contain decent amounts of potassium and are high in some B vitamins.


Carbohydrates: 3 grams per cup and 3 grams per 100 grams (white mushrooms).


Other vegetables low in carbohydrates



  • Celery

  • Spinach

  • Zucchini

  • Chard

  • Cabbage


With the exception of vegetables with starch root, almost all vegetables are low in carbohydrates. That is why you can eat many of them without exceeding your carbohydrate limit.


23-27. Fruits


Although fruits are generally perceived as healthy, they are very controversial among people who follow a low-carbohydrate diet.


That's because most fruits tend to be high in carbohydrates, compared to vegetables.


Depending on the amount of carbohydrates you target, you may want to restrict your fruit consumption to 1-2 pieces per day.


However, this does not apply to oily fruits such as avocados or olives. Low-sugar berries, like strawberries, are another excellent option.


Avocado (8.5%)


Avocado is a unique type of fruit. Instead of being high in carbohydrates, it is loaded with healthy fats.


Avocados are also extremely high in fiber and potassium and contain decent amounts of other nutrients.


When looking at the carbohydrate numbers listed below, keep in mind that the majority, or approximately 78%, of the carbohydrates in the avocado are fibers. Therefore, it contains almost no digestible net carbohydrates.


Carbohydrates: 13 grams per cup, or 8.5 grams per 100 grams.


Olives (6%)


The olive is another delicious fruit rich in fats. It is very high in iron and copper and contains a decent amount of vitamin E.


Carbohydrates: 2 grams per ounce, or 6 grams per 100 grams.


Strawberries (8%)


Strawberries are among the fruits lower in carbohydrates and more dense in nutrients that you can eat. They are very high in vitamin C, manganese and several antioxidants.


Carbohydrates: 11 grams per cup, or 8 grams per 100 grams.


Grapefruit (11%)


Grapefruits are citrus fruits that are related to oranges. They are very high in vitamin C and carotene antioxidants.


Carbohydrates: 13 grams in the middle of a grapefruit, or 11 grams per 100 grams.


Apricots (11%)


Apricot is an incredibly delicious fruit. Each apricot contains few carbohydrates but plenty of vitamin C and potassium.


Carbohydrates: 8 grams in two apricots, or 11 grams per 100 grams.


Other fruits low in carbohydrates



  • Lemons

  • Kiwis

  • Oranges

  • Blackberries

  • Raspberries


28-31. Nuts and seeds


Nuts and seeds are very popular in low-carbohydrate diets. They tend to be low in carbohydrates, but high in fat, fiber, protein and several micronutrients.


Nuts are often eaten as snacks, while seeds are used rather to add crunch to salads or recipes.


In addition, nuts and seeds flours, such as almond flour, coconut flour and flaxseed meal, are often used to make low-carbohydrate breads and other baked goods.


Almonds (22%)


The almonds are incredibly tasty and crispy.


They are loaded with fiber and vitamin E and are one of the best sources of magnesium in the world, a mineral that most people do not consume enough.


In addition, almonds are incredibly abundant and have been shown to promote weight loss in some studies (15, 16).


Carbohydrates: 6 grams per ounce, or 22 grams per 100 grams.


Nuts (14%)


The nut is another delicious type of nut.


It contains several nutrients and is particularly high in alpha-linolenic acid (ALA), a type of omega-3 fatty acid.


Carbohydrates: 4 grams per ounce, or 14 grams per 100 grams.


Peanuts (16%)


Peanuts are technically legumes, but tend to be prepared and eaten like nuts.


They are very high in fiber, magnesium, vitamin E and other important vitamins and minerals.


Carbohydrates: 5 grams per ounce, or 16 grams per 100 grams.


Chia seeds (44%)


Chia seeds are currently among the most popular healthy foods in the world.


They are loaded with many important nutrients and can be used in several friendly recipes with low carbohydrate content.


In addition, they are one of the richest sources of dietary fiber on the planet.


When analyzing the carbohydrate numbers listed below, keep in mind that approximately 86% of the carbohydrates in chia seeds are fiber. Therefore, they contain very few digestible net carbohydrates.


Carbohydrates: 12 grams per ounce, or 44 grams per 100 grams.


Other nuts and seeds low in carbohydrates



  • Hazelnuts

  • Macadamia nuts

  • Cashew nuts

  • Coco

  • Pistachios

  • Flax seeds

  • Pumpkin seeds

  • Sunflower seeds


32-35. Dairy


If you tolerate dairy products, then full-fat dairy products are excellent low-carbohydrate foods. However, be sure to read the label and avoid anything with added sugar.


Cheeses (1.3%)


Cheese is one of the tastiest foods low in carbohydrates and can be eaten raw and as an ingredient in several delicious recipes. It blends particularly well with meat, like on a hamburger without bread.


The cheese is also very nutritious. A single thick slice contains a similar amount of nutrients as a whole glass of milk.


Carbohydrates: 0.4 grams per slice, or 1.3 grams per 100 grams (cheddar cheese).


Heavy Cream (3%)


The thick cream contains very few carbohydrates and little protein, but it is high in milk fat.


Some people on a low carb diet put it in their coffee or use it in recipes. A bowl of berries with a little whipped cream can be a delicious dessert low in carbohydrates.


Carbohydrates: 1 gram per ounce, or 3 grams per 100 grams.


Complete Yogurt (5%)


Whole-wheat yogurt is exceptionally healthy and contains many of the same nutrients as whole milk.


However, thanks to its live cultures, yogurt also contains beneficial probiotic bacteria.


Carbohydrates: 11 grams per 8 oz. Container, or 5 grams per 100 grams.


Greek Yogurt (4%)


Greek yogurt, also called strained yogurt, is very thick compared to normal yogurt. It is very high in many beneficial nutrients, especially in proteins.


Carbohydrates: 6 grams per 6 oz. Container, or 4 grams per 100 grams.


36-38. Fats and oils


Many healthy fats and oils are acceptable on a low carb diet based on real foods.


However, avoid refined vegetable oils such as soy or corn oil, as they are very unhealthy when consumed in excess.


Butter (Zero)


Once demonized for its high content of saturated fat, butter has returned. Choose grass-fed butter if you can, as it contains more nutrients.


Carbohydrates: zero.


Extra virgin olive oil (zero)


Extra virgin olive oil is the healthiest fat on the planet.


It is a basic food in the Mediterranean diet healthy for the heart, loaded with powerful antioxidants and anti-inflammatory compounds.


Carbohydrates: zero.


Coconut oil (zero)


Coconut oil is a very healthy fat, full of medium chain fatty acids that have powerful beneficial effects on your metabolism.


It has been shown that these fatty acids reduce appetite, increase fat burning and help people lose abdominal fat (17, 18, 19, 20).


Carbohydrates: zero.


Other friendly fats low in carbohydrates



  • Avocado oil

  • Lard

  • Tallow


39-42. Drinks


Most sugar-free drinks are perfectly acceptable on a low carb diet.


Keep in mind that fruit juices are very high in sugar and carbohydrates and should be avoided.


Downpour)


Water should be your favorite beverage, no matter how the rest of your diet looks.


Carbohydrates: zero.


Coffee (zero)


Despite having been demonized in the past, coffee is actually very healthy and one of the greatest sources of antioxidants in the diet.


In addition, it has been shown that coffee drinkers live longer and have a lower risk of contracting several serious diseases, such as type 2 diabetes, Parkinson's disease and Alzheimer's disease (21, 22, 23, 24, 25, 26). .


Just make sure you do not add anything that is not healthy to your coffee: the best is black, but a little bit of whole milk or a thick cream is also good.


Carbohydrates: zero.


Tea (Zero)


Tea, especially green tea, has been thoroughly studied and shown to have several impressive health benefits. It can even slightly increase fat burning (27, 28).


Carbohydrates: zero.


Club Soda / Carbonated Water (Zero)


Soda club is basically water with added carbon dioxide. It is perfectly acceptable as long as it is free of sugar. Read the label to be sure.


Carbohydrates: zero.


43-44. Other meals


Finally, here are some foods that do not fit into any other category.


Dark chocolate


This may surprise some people, but quality dark chocolate is a perfect low carb treatment.


Choose real dark chocolate with at least 70-85% cocoa content. This ensures that it does not contain a lot of sugar.


Dark chocolate has numerous benefits, such as improved brain function and blood pressure (29, 30).


Studies also show that people who eat dark chocolate have a much lower risk of heart disease (31).


When analyzing the carbohydrate numbers listed below, keep in mind that approximately 25% of the carbohydrates in dark chocolate are fibers, which reduces the total content of net digestible carbohydrates.


Carbohydrates: 13 grams per 1 ounce piece, or 46 grams per 100 grams. This depends on the type, so be sure to read the label.


Herbs, Spices and Condiments


There is an infinite variety of delicious herbs, spices and condiments. Most of them are very low in carbohydrates, but they have a powerful nutritional impact and help add flavor to your meals.


Some notable examples include salt, pepper, garlic, ginger, cinnamon, mustard and oregano.


For more information, see this article on 10 delicious herbs and spices with powerful health benefits.


The bottom line


Eating less carbohydrates can have impressive health benefits and does not have to be complicated.


Most low-carbohydrate foods are healthy, nutritious and incredibly delicious.


In addition, they are very diverse and cover many important categories of foods, such as meats, fish, vegetables, fruits, dairy products and many more.


A healthy, low-carbohydrate diet based on real foods can help you lose weight and improve your health.



Reference: https: //www.healthline.com/nutrition/44-healthy-low-carb-foods






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