Low carb foods are consumed on daily basis but some people don’t even know if they are consuming the right foods or not.
The commonly consumed low carb foods are;
Eggs are nutrient-dense and they contain all the nine essential amino acids.
They have recently become a staple food in many families who almost consume then on a daily basis.
The high nutrition value of eggs has several benefits in the body and most of them scientifically verified.
If you need a cheap protein source or any other nutrient, try consuming eggs
Carb content: 1 large boiled egg contains only 0.6g of carbs, while one cup of chopped, boiled eggs contain 1.5 grams of carbs. For 100 grams of boiled eggs has 1.1 grams of carbs and for each tablespoonful of boiled eggs, there are 0.1 grams of carbs.
The carb content is extremely low, this is the main reason why eggs dominate most weight-loss diets.
Seafood is also taking shape recently and gaining popularity by finding its way into people’s plates.
There’s a bigger hidden secret in seafood that people didn’t know. This food is actually rich in several nutrients.
The United States Department of Health and Human Services and the Department of Agriculture recently recommended that the Americans should increase their seafood consumption to at least twice a week. This is because of the recent revelation of the nutrients packed in seafood.
There are several kinds of seafood that are low in carb content. They include;
- Salmon – This is one of the best seafood to add to your diet. It contains zero carbs. This is appropriate for addition to a weight loss program but in moderate amounts. Its high protein content and fats qualify it for a low carb food for weight loss.
- Trout – Have you ever tested this? If you have never then destroy your pocket for once and get the taste of this seafood. This a very delicious meal with vitamin B6, B12, vitamin D, and several minerals. Rainbow trout is the perfect choice for a meal. This fish has zero carbs and is rich in proteins too. Adding to your diet can have a significant role to play in nutrition.
- Sardines – These are the small fish in the herring family Clupeidae. They are very oily and are also considered the best fish to consume among the seafood. You can serve several of them on a plate and enjoy your meal with pizza, tomato sauce or avocado. Sardines contain totally zero carbs. Add to your diet and enjoy a zero carb and high nutrient meal.
- Shellfish – There are several types of shellfish which are currently edible. Some of the types of shellfish are crabs, lobsters, crayfish, shrimp, oysters, scallops and clams. 100 grams of a cooked shellfish contains only 0.2 grams of carbs. This is very low and is a very perfect food for a low carb diet restriction.
- Haddock – Haddock has a sweet taste and flavor. Its flesh is white and lean. This fish can grow up to 44 inches and can have a weight of over 37 pounds. It contains zero carbs and zero fiber with high protein content.
- Herring – Herring are very oily fish and they are also small like sardines. They are also commonly consumed due to their high nutrition and low carb composition. They contain approximately zero carbs.
- Tuna – Another magical seafood that is rich in nutrients but low in carbs is tuna. It is of different types and some types like the Atlantic bluefin tuna weighs approximately 380 Kg. Tuna contains approximately zero carbs.
- Catfish – This is a long, scaleless fish with a flat mouth and long hairs around its mouth. It’s a very delicious fish and it also contains several essential nutrients. You can enjoy a well-cooked catfish with cornbread, red beans, and rice, potato salad or pickled watermelon rinds. 100 grams of catfish has 8 grams of carbs. This is definitely low carb content.
Fruit consumption is almost on a daily basis in most families. Dietary instructors advise the consumption of fruits to be at least on a daily basis. For those who are looking for low carb fruits for consumption here they are;
- Lemon – This is one of the fruits with several scientifically verified health benefits. It is rich in vitamin C, folate and potassium. It also contains high fiber and is one of the commonly consumed fruits worldwide. 1 lemon fruit contains 8 grams of carbs while 100 grams of it has 9 grams of carbs.
- Avocado – Avocado can simply be seasoned with salt and pepper then enjoyed. It also has several health benefits. It is rich in monounsaturated fats which are essential for heart health. You can stuff an avocado in a burger or add it to chicken salad to enjoy a delicious meal. 1 cup of sliced avocado has approximately 12 grams of carbs while 100 grams of avocado has 9 grams of carbs.
- Grapefruit – This is a tropical citrus fruit with a sweet and sour-like taste. They are considered low in calories and are rich in antioxidants. It can help in maintaining skin health and reduces wrinkles. 100 grams of grapefruit has only 11 grams of carbs while ½ of the grapefruit contains only 13 grams of carbs.
- Raspberries – These are other fruits that are very good for health. They are also low in carbs and are rich in potassium, antioxidants, fiber, and other bodily useful nutrients. They can also have significant benefits in antiaging and boosting the body’s immune system. 100 grams of raspberries can provide 12 grams of carbs while 1 cup of raspberries has 15 grams of carbs.
- Olives – Olives are rich in different nutrients that have several benefits in the body. They are usually key in the Mediterranean diet. 100 grams of ripe, canned olives contains only 6 grams of carbs.
- Apricots – Apricots are orange-colored fruits and they contain high contents of beta-carotene and fiber and they are low carb fruits. Their high fiber content can help in reducing constipation. They are also rich in vitamin A and potassium. 100 grams of apricots contain 11 grams of carbs only while 1 apricot can have just 3.9 grams of carbs.
- Kiwifruit – This fruit is also called the Chinese gooseberry. It is native to China and is one of the fruits that has not yet gained enough popularity as exp[ected because many people have not yet known its actual benefits. Kiwifruit has many health benefits that are scientifically based and it has a high nutrient content too. It is low in carbs. 100 grams of kiwi has approximately 15 grams of carbs while 1 kiwifruit contains 10 grams of carbs
- Oranges – These are common fruits in the grocery and our markets. It has a number of health benefits such as controlling blood sugar levels and helping in boosting the immune system. They have low carb content and thus can be used in a weight loss diet plan. 100 grams of oranges contain only 12 grams of carbs while 1 fruit has approximately 15 grams of carbs.
Vegetables have been consumed almost on a daily basis on several bases. They can be blended easily with other snacks to add flavor and consumed. Low carb vegetables include;
- Tomatoes – Tomatoes are common vegetables almost in every meal. They are usually used to add flavor to food. A recent study revealed that eating raw tomatoes might not be very healthy for the body. They have low carb content and rich in other useful nutrients. 100 grams of tomatoes have approximately 3 grams of carbs
- Kales – These are leafy vegetables, in Africa, they are commonly known as sukumawiki. They are perfect vegetables to add nutritional value and color to salads and side dishes. They are rich in fiber, vitamins, antioxidants, and useful minerals. Kales are also low carb foods. 100 grams of carbs contain only 9 grams of carbs and in 1 cup of chopped kales, there are 6 grams of carbs only.
- Asparagus – Asparagus is delicious vegetables that when cooked can easily be enjoyed with side dishes such as steamed salmon, roast chicken, and beef casseroles and stews. Raw asparagus can also be enjoyed with feta cheese, parmesan or radish. It also has low carb content. 100 grams of asparagus has 3.9 grams of carbs while 1 cup of asparagus contains approximately 5 grams of carbs.
- Broccoli – Broccoli is a tasty vegetable that is rich in nutrients. Broccoli is rich in vitamin K, vitamin C, folate, manganese, and potassium. It is low in carbs and high fiber. 100 grams of broccoli has 7 grams of carbs while 1 stalk of broccoli will provide 10 grams of carbs.
- Cucumber – Cucumbers are also perfect low carb foods but rich in other nutrients such as vitamins and minerals that are useful to the body. They are low in sodium, cholesterol, calories, and fat. 1 cup of chopped cucumbers (approximately 104 grams) contains 4 grams of carbs only.
- Mushrooms – Mushrooms are usually sold when they are fresh, canned or dried. They contain antioxidants which help in protecting the body from damaging free radicals. They are low carb foods but rich in potassium and proteins. 100 grams of mushrooms have only 3.3 grams of carbs while 1 cup of pieces or slices of mushrooms contains only 2.3 grams of carbs.
- Onions – Onions are rich in vitamins, minerals, and antioxidants. Consuming onions can help in heart health, boosting digestion, and controlling blood sugar levels. They are also low carb foods with 100 grams of onions having only 9 grams of carbs and 1 cup of chopped onions (approximately 160 grams) has only 15 grams of carbs.
- Zucchini – Zucchini contains high contents of potassium and vitamin C. They can help in lowering blood pressure and protecting arteries from getting clogged. They are low carb foods with 100 grams of zucchini containing 3.1 grams of carbs while 1 cup of chopped zucchini (approximately 124 grams) having 3.9 grams of carbs.
- Green beans – Green beans are delicious low calorie and low carb foods with high potassium content. They are also rich in dietary fiber and vitamin C. 100 grams of green beans have just 7 grams of carbs while 10 green beans (4 inches long and approximately 55 grams) contain 3.9 grams of carbs.
- Brussels Sprouts – Well cooked Brussels sprouts are crunchy and soft. They are high in fiber, minerals, vitamins, and antioxidants which all have a significant benefit in the body. 100 grams of Brussels sprouts has 9 grams of carbs and 1 Brussels sprout (approximately 19 grams) has 1.7 grams of carbs.
Other vegetables that are low carb foods are;
- Bell peppers
- Swiss chard
Fats and oils
Fats and oils are used almost on a daily basis in food preparation to make it delicious.
The different types of fats and oils that are low carb foods are;
- Butter – Butter is actually a dairy product that is made from protein and fat content of milk and cream. At room temperature, it’s semi-solid and it is 80% fat. It is usually used as a spread on foods and for cooking and baking. Butter is a low carb food with 100 grams of it having only 0.1 grams of carbs.
- Coconut oil – Coconut oil is rich in saturated fats that are healthy to your body and have several potential benefits. It can help in boosting metabolism and raising HDL cholesterol in the blood. It is also considered a healthy low card food containing zero grams of carbs in 100 grams of it.
- Lard – Lard is fat from a pig. It is usually obtained from the fatty parts of the big and then rendered by boiling, steaming or dry heating. It is rich in saturated fatty acids and no trans fats. It has a zero carb content.
- Tallow – Tallow is saturated animal fat and is primarily made up of triglycerides. It is usually solid at room temperature and it can be kept for longer periods in airtight containers to prevent decomposition. Tallow is also a totally low carb food with zero carbs.
Other fats and oils that are low carb foods are;
- Coconut oil
- Extra virgin olive oil