Foods Low In Carbohydrates – Hey there readers and welcome back to another article cutting carbs and weight loss. Go hand in hand trending diets like paleo and keto focus mainly on cutting down or swapping your regular carb sources with healthier alternatives. There are many health benefits that you can enjoy by following a diet low in carbs these include increased levels of good cholesterol, better blood sugar and pressure management and of course quick weight loss. When you start a low carb diet you realise that almost everything has carbs there are actually many nutrient-dense foods that are low in carbs. Wondering what they are olives have zero carbs what about kale, cauliflower and greek yogurt.
In today’s article we’ll be covering all the foods low in carbohydrates watch until the end some may end up surprising you. Before talking about low carb diet foods let’s first learn the difference between simple and complex carbs simple versus complex carbs. Simple carbs are present naturally in foods like fruit vegetables and dairy products these can be broken down easily. They also include unhealthy foods like candy syrup and soft drinks the only thing they provide is energy from the sugar but other than that they lack vitamins, minerals and fiber.
Remember that refined sugar is empty calories with zero nutritional value. What makes a carb complex found in healthy foods like beans peas whole grains and fresh vegetables. The sugar molecules that make these foods are strung together in long chains unlike simple carbs. They are packed with the essential vitamins minerals and fiber which play a vital role in maintaining a healthy body unlike refined or processed sugar complex carbs come with natural sugars and are used as energy okay let’s move on to low carb nutrient dense foods.
Foods Low In Carbohydrates
1. Salmon – Foods Low In Carbohydrates
Starting off our list is one of the most popular healthy foods salmon is extremely high in nutrients along with brain and heart friendly fats. It also contains low to zero carbs being one of the easiest proteins to prepare. It’s a superstar in every ketogenic diet go ahead and bake or poach it in some aromatic herbs and spices for a delicious meal how do you like to cook salmon tell us in the comments below.
Tomatoes are low carb making them an ideal addition to any salad or sandwich. While rich in antioxidants vitamins and minerals they should be eaten in moderation in a low carb diet although botanically. A fruit they contain way less carbs than the conventional fruit of the same size.
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3. Broccoli – Foods Low In Carbohydrates
When it comes to low-carb high nutrient foods broccoli is an obvious choice. Just one cup of raw broccoli contains less than 5 grams of carbs and over 100 vitamin C and K. The amount of carbs is highly digestible a good helping of assorted low carb veggies regularly reduces insulin resistance and helps prevent cancer.
No cuisine is complete without the addition of onions this delicious vegetable is nutritionally rich and when eaten in small amounts. Adds a burst of flavor to any meal high in antioxidants anti-inflammatory elements and fiber. It contains less than 10 grams of carbs in every 100 grams its health benefits include boosting, bone health, improving digestion and increasing good cholesterol levels.
5. Cauliflower – Foods Low In Carbohydrates
This rather simple yet versatile vegetable contains just five grams of carbs for every 100 grams and zero fat along with being extremely low in carbs. It’s high in folate and various vitamins like vitamin C and K with the introduction of ketogenic diets. Cauliflower has become a popular replacement for white rice and pizza crusts easy to add to your diet it’s great for weight loss the benefits are totally underrated.
The list for low-carb foods remains incomplete without kale. This crinkly leafed vegetable is one of the most vital ingredients for a power packed green smoothie containing just seven grams of carbs in one cup. It’s packed with antioxidants, vitamins, potassium, copper and even calcium an essential addition to salads kale is one of the most nutrient dense foods on the planet.
7. Asparagus – Foods Low In Carbohydrates
High in fiber vitamin C, K and folate this spring vegetable is an ideal addition. If you’re looking to cut down on carbs when compared with other veggies they have more protein containing less than five grams in one cup. They improve digestion, lower blood pressure, and help with faster weight loss.
8. Eggplant – Foods Low In Carbohydrates
Did you know that an eggplant is actually a fruit normally eaten as a vegetable. It contains a maximum of 5 grams of carbs for every 1 cup a great source of vitamins, minerals, antioxidants, and fiber. Eggplant comes with a variety of health benefits from preventing anemia and cancer to increasing brain function and improving bone health this often ignored veggie can be a great addition to your low carb diet.
9. Bell Pepper – Foods Low In Carbohydrates
With less than three grams of carbs per 100 grams bell peppers are easily the hero of the low carb ketogenic diet along with their amazing colors. This crunchy veggie is full of nutrients like folate, iron, potassium, and vitamins. Easily added to meals and ranking very low on the glycemic index eating them regularly acts as an immunity booster while improving bone and skin health.
10. Green Beans
Technically legumes green beans or string beans have less than 10 grams of carbs in every 100 gram serving. Not only are they low in carbs they’re a great source of dietary fiber, folate, various vitamins and natural silicon which is responsible for keeping your hair skin and bones healthy.
11. Mushrooms – Foods Low In Carbohydrates
Technically not plants edible mushrooms are often lumped into the same category as vegetables packed with a decent amount of potassium and essential B vitamins. They contain just 3 grams of carbs per 100 grams they are one of the best sources of selenium which helps in mitigating the risks of developing serious conditions like Alzheimer’s, Heart disease, diabetes and certain cancers.
When it comes to eating healthy spinach is often the first vegetable that comes to mind. Prepared in a variety of ways it contains less than 10 grams of carbs packed with fiber and the star of the keto diet. The health benefits of this super food include everything from cancer prevention and diabetes management to asthma prevention and proper digestive health.
13. Avocado – Foods Low In Carbohydrates
Ever since avocado was introduced in the healthy eating world. It has dominated the scene this green pear-shaped super fruit contains less than 3 grams of carbs per 100 grams. the fact that it’s packed with healthy fats, potassium, and fiber has made it irregular in literally everything from toast to salads and even desserts.
Olives contain not even 5 grams of carbs per 100 grams of serving. This delicious tiny fruit packs quite a punch high in powerful antioxidants and vitamin E. Studies have shown that eating whole olives is good for your heart while also protecting against certain types of cancer and osteoporosis a regular in the Mediterranean diet olives should be eaten as much as possible.
15. Apricot – Foods Low In Carbohydrates
Who doesn’t like a good crunchy apricot you’ll be happy to know that it contains less than 10 grams of carbs and a whole lot of health benefits. Remember to eat them in moderation to enjoy their benefits this ultimate heart-healthy food also helps to improve blood circulation and supports brain health which helps you reach your weight loss goals.
Almonds are one of the healthiest and most delicious nuts loaded with Fiber, Vitamin E and Protein. They’re one of the best sources of magnesium when it comes to carbs they contain less than 10 grams per ounce. Chopped up almonds on oatmeal reduces hunger and promotes weight loss. They also help lower blood sugar levels while reducing blood pressure and cholesterol levels.
17. Walnut – Foods Low In Carbohydrates
Speaking of healthy nuts walnuts are nutritionally rich as well as delicious with less than five grams of carbs in every ounce. They contain a variety of nutrients being particularly high in alpha ionic acid or AHA which is a specific type of omega-3 fatty acid. They are the best foods for the brain from supporting weight loss to promoting brain and heart health walnuts should be made a regular part of your diet.
18. Chia Seeds
It goes without saying that Chia Seeds are one of the most popular health foods in the world. Right now containing just over 10 grams of carbs per ounce. They’re one of the richest sources of dietary fiber on earth being extremely low in carbohydrates they’ve become a regular feature in most meals.
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19. Cheese – Foods Low In Carbohydrates
This may come as a surprise but cheese contains around 1 gram of carbs per slice this has to be the tastiest low-carb food and can easily be added to anything. Cheese goes particularly well with meats or bun-less burgers and is highly nutritious did you know that a single thick slice of cheese contains somewhat similar nutrients as a full glass of milk.
20. Extra Virgin Olive Oil – Foods Low In Carbohydrates
We’ve already spoken on the health benefits of whole olives. Extra virgin olive oil which is extracted from olives are loaded with powerful antioxidants and anti-inflammatory compounds extra virgin olive oil has zero carbs making it one of the healthiest fats on the planet. A low-carb diet is much better than completely ditching carbs for weight loss a low-carb diet tends to improve satiate removes triggers from chronic inflammation and initiates weight loss. You should try cutting down on carbs if you’re suffering from acne heartburn migraines and obesity not all low carb diet foods are bland and tasteless.
Which is your favorite healthy dish share your ideas in the comments below