low-carb foods that should definitely be in your diet
Low-carb foods
Currently, it is recommended that 45-65% of the average daily calorie intake consists of carbohydrates. If you follow a moderately low-carb diet, you should consume about 150-200 grams of carbohydrates per day.
however, there are no specific recommendations for the amount of carbohydrates in a low-carb diet. Some nutrition experts point out that a very low-carb diet will include between 21g and 70g of carbs per day, while a moderate low-carb diet will include between 30% and less than 40% of the total calories from carbs.
Build your diet from rich sources of protein, some vegetables, and healthy fats. When you shop, be sure to check the labels with the description. as for the foods you're considering, check the carb and saturated fat content before you buy, as well as the sugar content (some of which may be hidden ). When you reduce your carbohydrate intake, a diet consisting mainly of protein and fat with some carbohydrates is crucial to ensuring your body is fully nourished. Remember, your goal is a low - carb diet, not a lack of carbohydrates.
While the focus of your diet will be on low-carb meals that are high in protein, healthy fats, and non-starchy vegetables, leave room for small portions of high-carb foods like whole grains and fruits.
With these recommendations in mind, here's a list of low-carb foods to help you buy everything you need to create nutritious, simple, and low-carb meals. According to a review published in 2018, a diet rich in dark leafy greens helps reduce the risk of many chronic diseases, including heart attack, stroke and even some cancers. There are no limits on the amount of non-starchy vegetables you can eat on a low-carb diet, so food aisles will be one of your favorite places to shop. Also choose frozen vegetables, as they are frozen at the peak of freshness and can be a quick and nutritious option on busy days and nights.
Try uploading the following options to your shopping cart:
* arugula
* salad
* spinach
* Swiss chard
* Mustard greens
· Green beans
* Tomatoes
· Zucchini
* Pepper
* Eggplant
* Artichokes
* Mushrooms
* Cabbage
* Broccoli
* Cauliflower
* Brussels sprouts
* Bok Choi
· Asparagus
* Garlic
* Onions
· Shallots
· Leeks
while you're in the food aisle, look for fresh herbs like basil, parsley, coriander, mint and oregano that can be used to add flavor to dishes and drinks. On a low-carb diet, fruit can be a little more difficult. In one serving of some fruits, there may be 15 grams of carbohydrates. when choosing fruit, choose fresh or frozen berries and melons that contain the least amount of carbohydrates for the most volume.
* blueberries
* raspberries
* strawberries
* Blackberries
* cantaloupe or honey melon
meat, poultry, seafood and eggs
a well-balanced, low-carb meal will include a rich source of protein. Animal products contain vital nutrients such as essential amino acids, vitamin B12, heme iron, and omega-3 fats. for a low-carb breakfast, eggs are an inexpensive, quick and easy option. they are also a powerful source of b vitamins, as well as choline, which boosts brain health. Try a hard-boiled egg, which contains 6 grams of protein and 78 calories, as a snack or salad. for lunch and dinner, think carefully about what kind of meat you will choose, as well as how to cook it. for example, red meat (especially after intensive processing) is associated with an increased risk of heart disease.
the quality of the meat you choose will also be affected by the way the animals are raised: cows grazing on pastures, chickens and turkeys provide more healthy omega-3 fats than animals raised in the traditional way.
Steak or bacon for breakfast is best used as a rare treat, not as a dietary product.
If you need a low-carb, protein-rich snack that you can eat on the road, try it:
* sliced turkey
* canned tuna and salmon
* dried meat with low sodium and sugar content
Dairy products
Milk and dairy products are allowed on a low-carb diet, but some options will contain fewer carbohydrates than others. Avoid flavored milk with a high sugar content; one cup contains almost 12 grams of carbohydrates. when you choose dairy products, pay attention to the following options:
· skimmed milk
* non-dairy alternatives to milk, such as almond milk or cashew milk. · butter · cottage cheese
* sour cream
* cheeses
* ricotta
* yogurt without added sugar (for example, plain greek yogurt)
fats and oils
Whether you're eating low-carb or not, it's best to eat foods with partially hydrogenated oil in moderation. These oils contain trans fats, which increase harmful LDL cholesterol and lower beneficial HDL cholesterol.
Sources of healthy unsaturated fats that should be included in your list of low-carb foods include:
* Nuts: unsalted varieties of pistachios, peanuts, pecans, walnuts, cashews or almonds.
* Oils: olive oil, walnut oil, avocado oil, grape seed oil.
· Seeds: sunflower seeds, pumpkin seeds, ground Flaxseed or ceased.
* Nut butters (almonds, cashews)
* Avocado
Frozen food
Most of the products you'll find in the grocery aisle can also be bought frozen. Having bags of frozen vegetables on hand to toss in a roast, or berries to add to a breakfast smoothie , is convenient, delicious and nutritious.
Cereals and legumes
Grains such as rice, oats, quinoa, millet and amaranth, as well as legumes such as lentils, beans and chickpeas, are rich in carbohydrates: half a cup of cooked brown rice contains 34 grams of carbohydrates. These foods won't be a staple of your low-carb diet, but when you have them, stick to small portions (1/4 to 1/3 cup).
Instead, try these low-carb substitutes, especially if you like baking.
* Coconut flour
· Flour from flax
* Almond flour
Seasonings and long-term storage products
Seasonings, spices, and low-carb sauces can be a versatile way to decorate foods you eat regularly. Changing the taste and texture of food in your low-carb diet can help prevent boredom and curb food cravings.
Fill the pantry with these low-carb supplements, many of which will last for a long time, so you can buy them in bulk.
· Low-fat mayonnaise (except those made with soy oil)
* Sugar-free ketchup and barbecue sauce
* Salad dressings without sugar · soy sauce (if you don't keep track of your sodium intake)
· Pesto
* mustard
* broth or broth
* Spices
* Hot sauce
* pickled cucumber seasonings without sugar
* Jams and canned food without sugar
* Olives
* vinegar
· Guacamole
* Hummus
* Yogurt sauce
* Low-carb tortillas
* Coconut chips without sugar
* Unsweetened chocolate and cocoa powder
* Unsweetened soy, coconut, almond, rice or hemp milk
partially hydrogenated oils should always be avoided, as they contain trans fats that increase harmful ldl cholesterol and lower beneficial hdl cholesterol.
other food
you don't have to search for the right products in endless aisles in stores and on labels to find the right food for your diet. a general set of recommendations is often enough to help you sort through your list. if the next time you go to the grocery store, you will be offered more creative options for snacks, use these ideas:
* Pre-sliced vegetables with guacamole or hummus sauce
* Sugar-free yogurt and fresh berries
* Low-carb fruits
* Low-fat cheeses in individual packaging
* Black or stuffed olives
* Spiced eggs or whole boiled eggs, often found in a cheese box
* Sliced tomato with mozzarella, basil and balsamic vinegar
* Buffalo chicken wings with hot sauce and spices (without sugar-based sauces)
* Grilled seaweed snacks
* Parmesan chips
· Dried grilled edamame (instead of the nut mix)
· Baked Kale chips
* cauliflower crackers
* Cauliflower flats
* Popcorn
· Crackers
* Tapenade
* Chicken chips
* Nut bars
* coconut shavings
