Low-carb diets can be strict, especially in choosing everyday meals. It may be hard when available low-carb meal selections are limited.
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However, you can always make your low-carb meals by using these eight low-carb foods.
If your daily diet involves rice, it might be hard to have to cut down on it. Luckily, there is a known substitute for rice that has a lower carb level. This substitute is best known as quinoa. This protein-rich whole grain is not only low in carbs but also a great source of fibre, vitamin E, and potassium.
The cooking process of quinoa resembles rice where you only need to rinse 1 – 2 cups of quinoa (per serving) in water and boil it with closed lid.
One serving of quinoa has more or less 5 to 10 grams carbohydrates.
Fish is known to its source of Omega-3 that can help grow your muscle, reduce inflammation, and keep your brain healthy. Fish is also rich in protein and vitamin B.
Salmon, in particular, has repeatedly been recommended by diet doctors as it can lower insulin levels and increase insulin sensitivity to help reduce weight.
Total carbohydrates from fish and shellfish are 0 grams.
3. Meat and Poultry
Other familiar foods that contain 0 grams in carbs are meat and poultry. Many people will mistakenly avoid meats and poultry for weight loss. However, in reality, the fats in meats and poultry are beneficial for your health.
Consuming meat and poultry while lowering carb intake may increase the HDL (High-Density Lipoprotein) cholesterol. The HDL cholesterol or as known as “the good cholesterol” helps the body removes bad cholesterol. HDL cholesterol also reduces the risks of heart disease.
Total carbohydrates from meat and poultry are 0 grams.
Eggs are also a must-eat food when it comes to low carb diet. The most important part of eating eggs is not to miss out on the yolk. Consuming one egg is enough to keep your stomach full and lower your blood sugar levels.
One whole egg contains less than 5 grams of carbohydrates.
5. Plain Yogurt
Plain Greek yoghurt may contain some carbohydrates, but it is essentially among the top list of low carb foods for a ketogenic diet. Similar to eggs, plain greek yoghurt helps decrease your appetite and promote a fullness feeling.
150 grams of plain Greek yoghurt contains only 5 grams of carbohydrates.
For you who are in a low carb diet, there are options aside from fish, meats, and poultry that you can choose. Olives, for example, contains a significantly low carb while also providing numerous health benefits for your body.
Consuming more olives may help decrease blood pressure and protect the condition of your bones.
A 28-gram serving of olives only contains 2 grams of carbohydrates.
A favorite vegetable that is low in carbs is cauliflower. This vegetable is an excellent substitute for rice and potatoes. Additionally, cauliflower provides antioxidants and removes toxins from your body.
One cup of cauliflower contains more or less 5 grams of carbs.
8. Nuts and Seeds
Nuts and seeds contain plenty amounts of fibres which promote fullness. Some grains contain a high level of phytosterols that help reduce heart diseases and risks of cancer. Although beneficial, nuts and seeds should be consumed in moderation as some of them are very high in calories.
However, it is also important to note that while consuming nuts and seeds is healthy, the same cannot be said towards nuts and seeds oils when consumed too often.
This is because nuts and seeds oils contain a very high level of Omega-6. Drinking too much Omega-6 with a low level of Omega-3 increases the chance of cardiovascular disease and inflammatory disorders.
For those who want to know more about low carb foods and healthy low carb diets, Okadoc can help you in finding the perfect diet plans according to your health condition. Through our booking app, you can see a dietitian and nutritionist with the ease of a tap.
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