Many, many diets are touted as the be-all, end-all way to lose weight and be healthy. The fact is, pretty much all of them work. The point is that following a diet that works for you and your body allows you to stay consistent with it, which is the key to results. Carbs are often maligned, but they are a necessary macronutrient. When it comes to carbs, the chief point is to prioritize foods that are low in simple carbohydrates and high in complex carbohydrates. Next time you fill a shopping cart, be sure to include these 10 low-carb foods to ensure you’re cutting down on simple carbs and fueling your body for prime health.
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Konjac or Shirataki Noodles
Whether they are called Konjac or Shirataki, these noodles are known as “miracle noodles” for their impressive nutrition and for the fact that they are low carb foods with low-calorie. They are 97% water, and the remaining 3% is made of glucomannan fiber, a slow-absorbing fiber that helps you feel full without spiking your blood sugar. It also acts as a prebiotic, which is excellent for gut health. Use these versatile noodles in any dish you would use traditional pasta or other noodles in; they do not have a distinct flavor (as they are mostly water), so they readily absorb whatever flavor profile you can come up with.
Veggies – Prioritize These
“Eat your veggies” is sage advice but quite broad. Suppose you’re looking to cut down on simple carbs and prevent blood sugar spikes. In that case, you need to focus on veggies like avocado, arugula, kale, mushrooms, pepper, eggplant, radishes, spinach, green beans, and cabbage asparagus. It will help if you avoid super starchy veggies like potatoes and sugary ones like carrots and beets. Vegetables also contain the high amounts of fiber you need to feel full and have good digestive health, plus micronutrients required for optimal body system functioning.
|Food Items||Carbs (Grams)||Serving|
|Arugula||0.36g||1 Cup (Raw)|
|Spinach||1.1g||1 Cup (Raw)|
Salmon and Other Quality Meats
Protein is another key macronutrient, so make sure you’re getting high-quality protein in addition to complex carbs. Salmon is versatile, delicious, high in protein and omega fatty acids. If salmon isn’t in the budget, look for smaller fish like sardines, trout, mackerel, or other seafood like shrimp. Grass-fed beef, turkey, chicken, and pork are also carb-free, but be sure to look for quality meat free of antibiotics or other harmful additives.
Eggs are called the perfect food for a reason. They contain all of the essential amino acids, good fats, and hardly any carbs. Eat them as traditional breakfast, or add them to your lunch and dinner recipes.
If you are going to cut down on carbs or cut carbs completely, take good care of your gut health. Kimchi and other fermented foods will feed the good bacteria in your gut, are low-calorie, and add layers of flavor to your favorite recipes. If you like things a little tangy and spicy, you’ll love adding kimchi to meat-and-veggie stir fry, eggs, on meats, and even as a condiment on sausages.
Stay away from tropical fruits like pineapples and mangos, and instead go for berries, peaches, plums, cantaloupes, and clementines. Since fruit can be high in sugar, eat these in moderation. Low-carb fruits can be great desserts in a carb-watching diet, especially when paired with a moderate amount of dark chocolate.
Not all dairy is equal, but greek yogurt is an excellent source of protein and calcium and is low-carb or carb-free. Plus, yogurt also boosts your gut health. Watch out for flavored varieties, however, since those can be higher in sugars. Try mixing with low-carb fruits or a squeeze of citrus from lemons, limes, or oranges.
Nuts and Seeds
Nuts and seeds are lower in carbs but high in good fats, fiber, and plant-based protein. Nut butter can be a great way to work these into your diet, but read the label and make sure there isn’t too much added sugar. You can also work these into recipes via dressings like tahini and pesto. Add almonds, sesame seeds, hemp seeds, flax seeds, brazil nuts, and pine nuts.
Healthy Fats and Oils
Butter is not a carb, which should be pleasing to anyone who can handle dairy in their diet; butter makes almost anything tasty. Look for grass-fed butter, and use it in moderation, especially if you’re watching your fat intake. Rather than seed or vegetable oils, which can increase inflammation, shop for olive oil, avocado oil, and coconut oil to add to your low-carb foods list.
If you’re looking for a low-carb-friendly way to sweeten baked goods, drinks, or other recipes, stevia is your go-to. There is some debate about whether these plant-based alternatives to sugar are actually better for you, but they are undoubtedly helpful in a diet of low-carb foods.
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September 21st, 2021 By