The debate continues to rage about which diet is better, low-carb or low-fat. But according to Healthline.com, more than 23 studies revealed that low-carb diets are better, leading to two to three times more weight loss compared to low-fat diets. Other health benefits of a low-carb diet include lower blood sugar, reduced blood pressure, and lower triglycerides.
The good news is that eating low carbs isn’t just healthy, it can be delicious too! Check out these 10 low-carb foods that provide numerous health benefits, as well as a yummy taste.
While some starchy vegetables, such as potatoes, corn, green peas, and yams, are high in carbs, other vegetables are very tasty, a good source of fiber, and low in carbs. So if you want to go low carb, try eating broccoli, kale, brussels sprouts, tomatoes, cauliflower, onions, and green beans. For a complete list of low-carb vegetables, check out Healthline.
Nuts and Seeds
Integrating nuts and seeds into your diet is great if you want to lower your carbs. They are perfect to add to a salad or just eat as a nutritious snack. Nuts and seeds that are lower in carbs include almonds, walnuts, peanuts, pistachios, sunflower seeds, and chia seed. For a complete list of low-carb nuts, visit Diet Doctor.
Just like meat, most fish and other seafood contain no carbs or low carbs. Seafood also is full of nutrients, such as omega-3, B12, and iodine. Seafood is also delicious, including salmon, trout, sardines, shellfish, shrimp, lobster, tuna, catfish, and many more. For a full list of low-carb seafood, visit Faithfully Free.
Most of us would think that fruits are healthy. But, there is actually some debate about this for those on a low-carb diet. Many fruits contain more carbs compared to most veggies. So, it is recommended that you only eat one or two pieces of fruit per day to keep your carbs down. Avocados, olives, grapefruit, strawberries, and apricots are all good to eat, because they are lower in carbs and contain healthy fats. For a complete list of low-carb fruits, check out Eating Well.
Fats and Oils
We’ve been taught to avoid fatty foods. But, in reality, a low-carb, high-fat diet is actually healthy. Fats and oils that you should integrate into your low-carb diet include coconut oil, butter, lard, and extra virgin olive oil. Just make sure to stay away from vegetable oils like corn oil or soybean that can be harmful with excessive consumption. Diet Doctor shares the top 10 ways to eat more fat.
Most meat has extremely low carbs or even no carbs and is full of important nutrients, such as vitamin B12 and iron, and beneficial fatty acids and protein. Different types of low-carb meat include beef, lamb, chicken, pork (including bacon), turkey, venison, bison, and veal. Meat from organs, such as liver, contain a bit more carbs, however, so minimize eating those meats.
Good news! You can actually eat dark chocolate on a low-carb diet. Just make sure the dark chocolate contains 70 to 85% cocoa content to keep your sugar consumption lower. Dark chocolate has even been proven to lower blood pressure and improve blood function. Paleo Hacks documents the benefits of dark chocolate here.
Full-fat dairy products are actually good for those on low-carb diets. Just remember that if the product has any added sugar, you should avoid it. Dairy foods that are low in carbs include cheese, full-fat yogurt, heavy cream, and Greek yogurt. For a list of carbs in dairy products, check out Ketogenic Diet Resource.
Sugar-free drinks are recommended for those trying to reduce carbs, including tea, coffee, water, and club soda or carbonated water. Just remember to stay away from alcohol and sugary fruit juices. For a complete guide to low-carb drinks, read Diet Doctor.
Condiments, Spices, and Herbs
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You can still season your food even if you are on a low-carb diet. For example, salt, cinnamon, mustard, garlic, and oregano are all low in carbs. They can also provide other beneficial health effects, as documented by Healthline.