Embarking on a low-carb diet may seem challenging at first, but there are numerous nutritious foods with low carb content that can enhance your overall well-being. By consuming fewer carbs, you can experience various health advantages. Research indicates that reducing carb intake can decrease hunger, leading to weight loss without the need for calorie counting. In comparison to low-fat diets, low-carb diets can result in more significant weight loss. Additionally, cutting back on carbs can enhance health by reducing blood sugar, blood pressure, and triglyceride levels, while increasing good cholesterol.
In this blog post, we will discuss the benefits of low-carb diets for weight loss and health improvement.
30 Healthy Low Carb Foods That Taste Incredible
Here are 30 delicious and healthy low-carb foods that you can enjoy:
1–6. Eggs and Meats
Eggs and most types of meat have very few carbs. However, organ meats like liver have about 5% carbs.
Eggs (Almost Zero)
Eggs are really healthy and full of good nutrients for your body. They have important nutrients that can help your brain and improve your eye health. Plus, eggs have almost no carbs in them.
Chicken (Zero)
Chicken is a very popular meat worldwide and is rich in important nutrients like protein. If you are following a low-carb diet, it’s a good idea to choose fattier cuts like wings and thighs. These cuts have zero carbs, making them a great choice for low-carb diets.
Beef (Zero)
Beef is very filling and has important nutrients like iron and vitamin B12. There are many types of beef, such as ribeye steak, ground beef, and hamburger. There are no carbs in beef.
Lamb (Zero)
Similar to beef, lamb is a good source of nutrients like iron and vitamin B12. Lamb is usually grass-fed and is rich in a healthy fatty acid called conjugated linoleic acid (CLA). Lamb has zero carbs.
Pork, Including Bacon (Usually Zero)
Pork is a tasty type of meat, and bacon is popular among those following a low-carb diet. Bacon is processed and not the healthiest choice, but it’s okay to enjoy in moderation on a low-carb eating plan. When buying bacon, opt for locally sourced options without artificial additives. Be careful not to overcook it. Bacon contains no carbs, but check the label to avoid varieties with added sugar.
Jerky (Usually Zero)
Jerky is dried meat that can make a great low-carb snack if it doesn’t have added sugar or artificial ingredients. But many store-bought jerkies are processed and not very healthy, so it’s better to make your own at home. The amount of carbs in jerky depends on the type. If it’s just meat with seasoning, it should have very few carbs, possibly close to zero.
7–10. Seafoods
Fish and other seafood are very healthy because they are rich in important nutrients like B12, iodine, and omega-3 fatty acids. These nutrients are often lacking in many people’s diets. Also, fish and seafood are low in carbohydrates, similar to meat.
Salmon (Zero)
Salmon is a favorite choice for many health-conscious people because it is rich in heart-healthy fats like omega-3 fatty acids. It also provides essential nutrients like vitamin B12, iodine, and vitamin D3. Plus, it contains no carbs.
Trout (Zero)
Trout, like salmon, is a fatty fish that is rich in omega-3 fatty acids and other important nutrients. It contains no carbs.
Sardines (Zero)
Sardines are small oily fish that are typically eaten whole, including their bones. They are packed with essential nutrients that your body needs, making them one of the healthiest foods you can eat. Sardines have zero carbs, making them a great option for a low-carb diet.
Shellfish (4–5% Carbs)
It’s a shame that people don’t often eat shellfish regularly, considering they are very nutritious. Shellfish are packed with nutrients, similar to organ meats, and are also low in carbohydrates.
Shellfish contain around 4-5 grams of carbohydrates per 100 grams.
11–22. Vegetables
Most vegetables have a low amount of carbohydrates. Leafy greens and cruciferous vegetables have very low levels, with most of their carbs coming from fiber. However, starchy root vegetables such as potatoes and sweet potatoes are high in carbs.
Broccoli (7%)
Broccoli is a delicious vegetable that belongs to the cruciferous family. You can enjoy it raw or cooked. It’s packed with vitamin C, vitamin K, fiber, and plant compounds that help fight cancer.
Broccoli contains 6 grams of carbohydrates per cup or 7 grams per 100 grams.
Tomatoes (4%)
Tomatoes are actually considered to be fruits or berries, even though most people think of them as vegetables. They are rich in vitamin C and potassium.
In terms of carbohydrates, a large tomato contains 7 grams, while 100 grams of tomato has 4 grams of carbs.
Onions (9%)
Onions are delicious and flavorful vegetables that can enhance the taste of your dishes. They are packed with fiber, antioxidants, and anti-inflammatory properties.
In terms of carbohydrates, onions contain 11 grams per cup or 9 grams per 100 grams.
Brussels Sprouts (7%)
Brussels sprouts are healthy veggies, like broccoli and kale. They are packed with vitamins C and K, and have many good plant compounds.
They have 6 grams of carbs in half a cup, or 7 grams in 100 grams.
Cauliflower (5%)
Cauliflower is a delicious and flexible vegetable that can be used to create many different dishes in your kitchen. It is packed with important nutrients like vitamin C, vitamin K, and folate.
In terms of carbs, cauliflower contains 5 grams per cup, and 5 grams per 100 grams.
Kale (10%)
Kale is a favorite vegetable for people who care about their health because it has many good things for your body. It is full of fiber, vitamins C and K, and antioxidants called carotenes.
There are 7 grams of carbohydrates in one cup of kale, or 10 grams in 100 grams.
Eggplant (6%)
Eggplant is a fruit that is often eaten as a vegetable. It can be used in many different ways and is a great source of fiber.
Eggplant has 5 grams of carbs per cup, or 6 grams per 100 grams.
Cucumber (4%)
Cucumbers are a common vegetable that are mild in taste and contain mostly water. They also have a small amount of vitamin K.
In terms of carbohydrates, there are 2 grams in a half cup of cucumbers or 4 grams in 100 grams.
Bell Peppers (6%)
Bell peppers are well-liked fruits/vegetables with a unique and delicious taste. They are rich in fiber, vitamin C, and carotene antioxidants.
They contain 9 grams of carbohydrates per cup, or 6 grams per 100 grams.
Asparagus (2%)
Asparagus is a tasty vegetable that is best enjoyed in the spring. It is packed with fiber, vitamin C, folate, vitamin K, and healthy antioxidants. Asparagus also contains more protein than many other vegetables.
In terms of carbohydrates, there are 3 grams per cup or 2 grams per 100 grams.
Green Beans (7%)
Green beans are actually considered legumes, but we eat them like vegetables. They are packed with nutrients like fiber, protein, vitamin C, vitamin K, magnesium, and potassium.
In terms of carbohydrates, they contain 8 grams per cup or 7 grams per 100 grams.
Mushrooms (3%)
Even though they are not plants, edible mushrooms are often considered as vegetables. They are a good source of potassium and contain high levels of certain B vitamins.
In terms of carbohydrates, mushrooms have 3 grams per cup and 3 grams per 100 grams in the case of white mushrooms.
23–27. Fruits
Fruits are seen as healthy, but they can be a concern for those on a low-carb diet. This is because most fruits have a high carb content compared to vegetables. If you are trying to limit your carb intake, you may want to stick to 1-2 pieces of fruit per day. But, fruits like avocados and olives are exceptions because they are high in healthy fats. Berries like strawberries are also a good low-sugar option.
Avocado (8.5%)
Avocado is a special fruit that is rich in healthy fats instead of carbs. It is also a great source of fiber, potassium, and other important nutrients. When you see the carb numbers mentioned, remember that most of the carbs in avocado are actually fiber. This means that there are very few digestible net carbs in avocado.
In one cup of avocado, there are 13 grams of carbs, or 8.5 grams per 100 grams.
Olives (6%)
Olives are a tasty fruit that is high in healthy fats. They are rich in iron, copper, and vitamin E.
Each ounce of olives contains 2 grams of carbs, or 6 grams per 100 grams.
Strawberries (8%)
Strawberries are a great choice if you want a fruit that is low in carbs and packed with nutrients. They are rich in vitamin C, manganese, and antioxidants.
Each cup of strawberries contains 11 grams of carbs, or 8 grams per 100 grams.
Grapefruit (11%)
Grapefruits are fruits like oranges and are packed with vitamin C and antioxidants called carotenes.
They have 13 grams of carbs in half a grapefruit, or 11 grams in every 100 grams of grapefruit.
Apricots (11%)
Apricots are a tasty fruit that is low in carbs but high in vitamin C and potassium. Two apricots have 8 grams of carbs, or 11 grams per 100 grams.
28–30. Nuts and Seeds
Nuts and seeds are commonly consumed on low-carb diets because they have low carbs, high fats, fiber, protein, and important nutrients. People often snack on nuts and use seeds for adding crunch to salads. Additionally, nut and seed flours like almond, coconut, and flaxseed meal are used to make low-carb bread and baked goods.
Almonds (22%)
Almonds are delicious and crunchy. They contain lots of fiber, vitamin E, and magnesium, which is a mineral many people lack. They are also very filling and can help with weight loss.
Almonds have 6 grams of carbs per ounce or 22 grams per 100 grams.
Peanuts (16%)
Peanuts are actually part of the legume family, but we usually eat them like nuts. They are rich in fiber, magnesium, vitamin E, and other essential nutrients.
In terms of carbs, there are 5 grams in one ounce or 16 grams in 100 grams of peanuts.
Chia Seeds (44%)
Chia seeds are very popular as a healthy food choice. They are rich in nutrients and can be added to many low-carb recipes. They are also packed with fiber, making them a great choice for your diet.
Chia seeds have 12 grams of carbs per ounce, or 44 grams per 100 grams. It’s important to note that most of these carbs are fiber, which means they are not easily digested by the body. This makes chia seeds a good option for low-carb diets.
Conclusion
In conclusion, incorporating healthy, low-carb foods into your diet can be both delicious and beneficial for your overall health. By choosing nutrient-dense options like vegetables, lean proteins, and healthy fats, you can enjoy a variety of tasty meals while also supporting your weight management and well-being. Remember to balance your food choices and listen to your body’s hunger and fullness cues to optimize your nutrition and enjoy a healthy lifestyle.