44 healthy low-carb foods that taste great Part 1

Eating fewer carbohydrates can have impressive health benefits. For example, it has been shown that a low-carbohydrate diet can reduce hunger, which can lead to automatic weight loss without the need for conscious calorie control (1, 2). At least 23 studies have concluded that low-carbohydrate diets can cause fat loss 2 to 3 times greater than low-fat diets (3, 4).

Reducing carbohydrate intake can have numerous other health benefits such as reducing blood glucose levels, blood pressure and triglyceride levels, as well as improving cholesterol levels including levels of good HDL cholesterol (5, 6, 7, 8, 9, 10).

A low-carb diet doesn't 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 low-carb foods, most of which are healthy, nutritious and delicious.

Total carbohydrates vs. net carbohydrates

The carbohydrate content of a standard serving and the number of carbohydrates in a 100 gram serving are listed at the end of each section. However, you should keep in mind that some of these foods are high in fiber, which can further reduce the amount of digestible net carbohydrates.

1-6 Eggs and meat

Eggs and all types of meat contain almost no carbohydrates. Offal such as liver, which contains about 5% carbohydrates, is an exception (13).

Eggs (almost zero)

Eggs are one of the healthiest and most nutritious foods on the planet. They are packed with various nutrients - including some nutrients that are important for the brain - and compounds that can improve eye health (11, 12).

Carbohydrates: almost zero.

Beef (zero)

Beef is very filling and overloaded with important nutrients like iron and vitamin B12. There are dozens of different types of beef, ranging from rib eye steak to ground beef to hamburgers.

Carbohydrates: zero.

Lamb (zero)

Just like beef, lamb contains many healthy nutrients including iron and vitamin B12. Lambs are often grass-fed, which means the meat is rich in conjugated linoleic acid (CLA) - a fatty acid with many health benefits (14).

Carbohydrates: zero.

Chicken (zero)

Chicken and poultry are among the most popular meats. Poultry is rich in healthy nutrients and is an excellent source of protein. If you are on a low-carb diet, fattier varieties of poultry such as chicken wings and chicken thighs may be a better choice.

Carbohydrates: zero.

Pork including bacon (usually zero)

Pork is a delicious type of meat and bacon is a favorite of many people following a low-carb diet. Bacon is processed meat and therefore definitely not a healthy food. However, it is generally acceptable to eat moderate amounts of bacon during a low-carb diet. Try to buy bacon without artificial ingredients and make sure it doesn't burn when frying.

Carbs: usually zero, but check the label and avoid bacon that has been cured with sugar.

Jerky (usually zero)

Jerky is meat that has been cut into strips and then dried. As long as it contains no added sugar or artificial ingredients, jerky can be a perfect low-carb snack. However, keep in mind that many types of jerky available in supermarkets are highly processed and unhealthy. It is therefore best to make your own jerky.

Carbohydrates: Depends on the type. If it is pure meat and spices, the carbohydrate content should be close to zero.

Other low-carb meats

• Turkey
• Veal
• Game

7-10. seafood

Fish and other seafood tend to be surprisingly nutritious and healthy. They are particularly rich in vitamin B12, iodine and omega-3 fatty acids - all nutrients that most people don't get enough of. Just like meat, almost all types of fish and seafood contain virtually no carbohydrates.

Salmon (zero)

Salmon is one of the most popular types of fish among health-conscious people - and for good reason. Salmon is a fatty fish that contains significant amounts of healthy fats - in this case omega-3 fatty acids. Salmon is also packed with vitamin B12, iodine and a reasonable amount of vitamin D3.

Carbohydrates: zero.

Trout (zero)

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

Carbohydrates: zero.

Sardines (zero)

Sardines are a fatty type of fish that are generally eaten including the head and bones. Sardines are one of the most nutrient dense foods around and contain almost every single nutrient your body needs.

Carbohydrates: zero.

Seafood (4-5% carbohydrates)

It's a shame that seafood so rarely makes it into most people's daily diet, as it is one of the most nutritious foods in the world. In fact, it comes close to offal in terms of nutrient density - and it's low in carbohydrates.

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

Other low-carb varieties of fish and seafood

• Shrimps
• Redfish
• lobster
• herring
• Tuna
• Cod
• Halibut

11-22. vegetables

Most vegetables are low in carbohydrates. Green leafy vegetables and cruciferous vegetables are particularly low in carbohydrates and most of their carbohydrates are fiber. On the other hand, starchy root vegetables such as potatoes and sweet potatoes are high in carbohydrates.

Broccoli (7%)

Broccoli is a delicious cruciferous vegetable that can be eaten raw or cooked. Broccoli is rich in vitamin C, vitamin K and fiber and contains powerful cancer-fighting plant compounds.

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

Tomatoes (4%)

Tomatoes are technically a fruit or berry, but they are usually eaten as a vegetable. Tomatoes are rich in vitamin C and potassium.

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

Onions (9%)

Onions are one of the most flavorful plants on the planet and can add a lot of flavor to your recipes. Onions are rich 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 a highly nutritious vegetable related to broccoli and cabbage. Brussels sprouts are rich in vitamins C and K and contain numerous healthy and beneficial plant compounds.

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 prepare many interesting dishes. Cauliflower is rich in vitamin C, vitamin K and folate.

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

Kale (10%)

Kale is a very popular vegetable among health-conscious people, offering numerous health benefits. It is loaded with fiber, vitamin C, vitamin K and carotene antioxidants.

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

Eggplant (6%)

Eggplant is another fruit that is often consumed as a vegetable. Eggplant is versatile and very high in fiber.

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

Cucumber (4%)

Cucumbers are a popular vegetable with a mild flavor. They consist mainly of water and contain small amounts of vitamin K.

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

Bell bell pepper (6%)

Bell peppers are a popular vegetable with a distinct and pleasant flavor. Bell peppers are very rich in fiber, vitamin C and carotene antioxidants.

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

Asparagus (2%)

Asparagus is a delicious spring vegetable. Asparagus is rich in fiber, vitamin C, folate, vitamin K and carotene antioxidants. In addition, asparagus is particularly rich in protein compared to most other vegetables.

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

Green beans (7%)

Green beans are technically legumes, but are usually consumed like vegetables. Calorie for calorie, green beans 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%)

Even though they are not technically a plant, mushrooms are often categorized as a vegetable. Mushrooms contain reasonable amounts of potassium and are rich in some B vitamins.

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

Other low carbohydrate vegetables

• celery
• spinach
• zucchinis
• Swiss chard

With the exception of starchy root vegetables, almost all vegetables are low in carbohydrates. This is the reason why you can eat a lot of vegetables without exceeding your carbohydrate limit.

23-27. fruit

Even though fruit is generally considered healthy, it is very controversial among people who follow a low-carb diet. This is due to the fact that most fruits tend to be quite high in carbohydrates compared to vegetables.

Depending on how many carbohydrates you are aiming for, you should limit your fruit consumption to 1 to 2 pieces of fruit per day. However, this does not apply to fatty fruit such as avocados or olives. Low sugar berries, such as strawberries, are another excellent choice.

Avocado (8.5%)

The avocado is a unique fruit. Instead of being high in carbohydrates, it is overloaded with healthy fats. Avocados are also extremely high in fiber and potassium and contain reasonable amounts of other nutrients as well.

When you look at the amount of carbohydrates listed below, keep in mind that the majority - about 78% - is fiber. This means that avocados contain almost no digestible carbohydrates

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

Olives (6%)

The olive is another delicious high-fat fruit. Olives are rich in iron and copper and contain useful amounts of vitamin E.

Carbohydrates: 6 grams per 100 grams.

Strawberries (8%)

Strawberries are one of the foods with the highest nutrient density and are also relatively low in carbohydrates. They are also very rich in vitamin C, manganese and numerous antioxidants.

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

Grapefruit (11%)

The grapefruit is a citrus fruit related to the orange. Grapefruit is very rich in vitamin C and carotene antioxidants.

Carbohydrates: 13 grams per half grapefruit or 11 grams per 100 grams.

Apricots (11%)

The apricot is an amazingly delicious fruit. Apricots contain relatively low amounts of carbohydrates, but plenty of vitamin C and potassium.

Carbohydrates: 8 per 2 apricots or 11 grams per 100 grams.

Other low carbohydrate fruits

• Lemons
• kiwis
• oranges
• Raspberries and other berries

In the second part of this article, we will look at low-carb foods from the nuts & seeds, fats & oils, dairy and drinks categories.

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