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44 healthy low-carb foods that taste great Part 2

44 gesunde kohlenhydratarme Nahrungsmittel, die hervorragend schmecken Teil 2

After taking a look at foods of animal origin and fruit and vegetables in the first part of this article, in this second part we will look at low-carb foods from the categories nuts & seeds, fats & oils, dairy products and drinks.

28-31 Nuts and seeds

Nuts and seeds are very popular foods for people on low-carb diets. They tend to be low in carbohydrates but are usually high in fat, fiber, protein and various micronutrients.

Nuts are often eaten as snacks, while seeds are added to salads and other recipes for a crunchy touch. In addition to this, nut and seed flours such as almond flour, coconut flour and flaxseed meal are often used to make low-carb bread and other low-carb baked goods.

Almonds (22%)

Almonds are delicious and crunchy. They are packed with fiber and vitamin E and are one of the best sources of magnesium around. Magnesium is a mineral that most people don't get enough of. In addition, almonds are very filling and some studies have shown that they can promote weight loss (15, 16). Carbohydrates: 22 grams per 100 grams.

Walnuts (14%)

Walnuts are another delicious type of nut. They contain many nutrients and are particularly rich in alpha-linolenic acid, an omega-3 fatty acid.

Carbohydrates: 14 grams per 100 grams.

Peanuts (16%)

Although peanuts are technically legumes, they are prepared and consumed like nuts. Peanuts are rich in fiber, magnesium, vitamin E and other important vitamins and minerals.

Carbohydrates: 16 grams per 100 grams.

Chia seeds (44%)

Chia seeds are one of the most popular health foods at the moment. They are packed with many important nutrients and can be used in numerous low-carb recipes. They are also one of the richest sources of fiber around.

When you look at the amount of carbohydrates listed below, keep in mind that about 86% of the carbohydrates in chia seeds are fiber, which means that chia seeds contain very few net digestible carbohydrates.

Carbohydrates: 44 grams per 100 grams.

Other low-carb nuts and seeds

  • Hazelnuts
  • Macadamia nuts
  • cashews
  • Coconuts
  • Pistachios
  • linseed
  • Pumpkin seeds
  • Sunflower seeds

32-35. dairy products

If you can tolerate dairy products, full-fat dairy products are excellent low-carb foods. Nevertheless, you should check the label on these products and avoid anything with added sugar.

Cheese (1.3%)

Cheese is one of the tastiest low-carb foods and can be eaten either raw or as an ingredient in various recipes. Cheese goes well with meat and is also very nutritious. A thick slice of cheese provides a similar amount of nutrients as a whole glass of milk.

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

Cream (3%)

Cream contains few carbohydrates and a little protein, but a lot of milk fat. Some people who follow a low-carb diet add cream to their coffee or use cream in various recipes. A bowl of berries with some whipped cream without sugar is a delicious low-carb dessert.

Carbohydrates: 3 grams per 100 grams.

Full-fat yogurt (5%)

Full-fat yogurt is exceptionally healthy and contains many of the same nutrients as whole milk. Thanks to its live yogurt cultures, it is also packed with healthy probiotic bacteria.

Carbohydrates: 5 grams per 100 grams.

Quark (4%)

Quark has a thicker consistency than yoghurt and is very rich in many healthy nutrients, especially protein.

Carbohydrates: 4 grams per 100 grams.

36-38 Fats and oils

Many healthy fats and oils are well suited to a low-carb, whole-foods based diet. However, you should avoid processed vegetable oils such as soybean oil and corn oil, as these are very unhealthy if consumed in excess.

Butter (zero)

Once demonized for its high saturated fat content, butter has been making a comeback for some time. If possible, choose butter from grass-fed cows as it contains higher amounts of certain nutrients.

Carbohydrates: zero.

Extra virgin olive oil (zero)

Extra virgin olive oil is probably the healthiest fat on the planet. It is a staple of the heart-healthy Mediterranean diet and is packed with powerful antioxidants and anti-inflammatory compounds.

Carbohydrates: zero.

Coconut oil (zero)

Coconut oil is a very healthy fat that contains large amounts of medium-chain fatty acids, which have positive effects on the metabolism. These fats have been shown to reduce appetite, stimulate fat burning and help lose belly fat (17, 18, 19, 20).

Carbohydrates: zero.

Other low-carb fats

  • Avocado oil
  • Lard

39-42. drinks

Most sugar-free drinks are good for a low-carb diet. Keep in mind that fruit juices are high in sugar and carbohydrates and should be avoided.

Water (zero)

Water should be the drink of choice regardless of the rest of your diet.

Carbohydrates: zero.

Coffee (zero)

Although coffee has been demonized in the past, it is actually a very healthy drink that is one of the richest sources of antioxidants.

It has also been shown that coffee drinkers live longer and have a lower risk of various diseases including type 2 diabetes, Parkinson's and Alzheimer's (21, 22, 23, 24, 25, 26).

However, you should be careful not to add anything unhealthy to your coffee - black coffee is best, but some full-fat milk or cream is also fine.

Carbohydrates: zero.

Tea (zero)

Tea, and green tea in particular, has been studied quite extensively in scientific studies and tea has been shown to have a number of impressive health benefits. Tea can even slightly increase fat burning (27, 28).

Carbohydrates: zero.

Sparkling water (zero)

Sparkling water is basically water with carbon dioxide added. It is perfectly acceptable as a drink as long as it contains no added sugar.

Carbohydrates: zero.

43-44 Other foods

Last but not least, here are some foods that don't fit into any of the other categories.

Dark chocolate

This may come as a surprise to some people, but high-quality dark chocolate is a perfect low-carb sweet. Choose dark chocolate with a cocoa content of at least 70 to 85% to ensure that it contains as little sugar as possible.

Dark chocolate has numerous health benefits, including better brain function and lower blood pressure (29, 30). Studies have also shown that people who eat dark chocolate have a much lower risk of heart disease (31).

When looking at the carbohydrate information below, keep in mind that about 25% of the carbohydrates in chocolate are fiber, which reduces the amount of digestible net carbohydrates.

Carbohydrates: 12 to 46 grams per 100 grams, depending on the type and cocoa content of the chocolate.

Herbs and spices

There is an endless variety of delicious herbs and spices. Most of these are very low in carbohydrates, contain very high concentrations of healthy nutrients and help to add flavor to your meals. Some prominent examples include salt, pepper, garlic, ginger, cinnamon and oregano.

Summary

Eating fewer carbohydrates can have impressive health benefits and doesn't have to be complicated. Most low-carb foods are healthy, nutritious and very tasty. They are very diverse and include many of the major food categories including meat, fish, vegetables, dairy and more.

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

References:

  1. https://www.ncbi.nlm.nih.gov/pubmed/17228046
  2. https://www.ncbi.nlm.nih.gov/pubmed/12679447
  3. https://www.ncbi.nlm.nih.gov/pubmed/12761364
  4. http://onlinelibrary.wiley.com/doi/10.1111/j.1464-5491.2007.02290.x/full
  5. http://onlinelibrary.wiley.com/doi/10.1111/j.1467-789X.2012.01021.x/abstract
  6. https://www.ncbi.nlm.nih.gov/pubmed/17341711
  7. https://www.ncbi.nlm.nih.gov/pubmed/1909958
  8. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2892194/
  9. https://www.ncbi.nlm.nih.gov/pubmed/19439458
  10. https://www.ncbi.nlm.nih.gov/pubmed/16409560
  11. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2782876/
  12. https://www.ncbi.nlm.nih.gov/pubmed/10426702
  13. http://nutritiondata.self.com/facts/beef-products/3469/2
  14. http://onlinelibrary.wiley.com/doi/10.1046/j.1467-3010.2001.00179.x/full
  15. https://www.ncbi.nlm.nih.gov/pubmed/14574348
  16. https://www.ncbi.nlm.nih.gov/pubmed/2509763
  17. https://www.ncbi.nlm.nih.gov/pubmed/8696422
  18. https://www.ncbi.nlm.nih.gov/pubmed/8654328
  19. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3226242/
  20. https://www.ncbi.nlm.nih.gov/pubmed/19437058
  21. https://www.ncbi.nlm.nih.gov/pubmed/14988447
  22. https://www.ncbi.nlm.nih.gov/pubmed/1450648
  23. https://www.ncbi.nlm.nih.gov/pubmed/1855984
  24. https://www.ncbi.nlm.nih.gov/pubmed/2000868
  25. http://onlinelibrary.wiley.com/doi/10.1002/ana.10277/abstract
  26. https://www.ncbi.nlm.nih.gov/pubmed/20182026
  27. https://www.ncbi.nlm.nih.gov/pubmed/18326618
  28. https://www.ncbi.nlm.nih.gov/pubmed/16840650
  29. https://www.ncbi.nlm.nih.gov/pubmed/22892813
  30. https://www.ncbi.nlm.nih.gov/pubmed/17609490
  31. https://www.ncbi.nlm.nih.gov/pubmed/20858571

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

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