A low-carbohydrate diet supports weight loss, lowers blood sugar, and can help reduce symptoms of some diseases. Many low-carb foods exist that boost overall health and physical well-being.
**Animal protein**
Animal protein contains almost no carbohydrates, with the exception of organ meats like raw beef liver, which has about 4% carbohydrates. Common animal protein sources include: eggs, beef, lamb, chicken, pork (including bacon), turkey, veal, and dried meat. Bacon and dried meat are processed meats; they may contain additives that increase carbohydrate content. Therefore, always check nutrition labels before incorporating them into your diet.
**Seafood**
Fish and seafood offer numerous nutritional benefits, being particularly rich in vitamin B12, iodine, and omega-3 fatty acids – micronutrients often deficient in diets. Similar to meat, most fish and seafood, such as: salmon, sardines, oysters, mussels, shrimp, crab, lobster, tuna, and cod, contain very few carbohydrates.
**Green vegetables**
Most vegetables are low in carbohydrates, especially leafy greens and cruciferous vegetables, where carbohydrates primarily consist of fiber. In contrast, starchy root vegetables like potatoes and sweet potatoes contain more carbohydrates.
Vegetables containing approximately 3-9 g of carbohydrates per 100 g fresh serving include: broccoli, tomatoes, onions, cauliflower, kale, eggplant, cucumbers, bell peppers, asparagus, green beans, mushrooms, celery, spinach, and cabbage.
**Berries**
Most fruits contain more carbohydrates than vegetables. Depending on your desired carbohydrate intake, you might limit fruit consumption to one or two servings per day. However, this does not apply to high-fat fruits like avocado or low-sugar berries such as strawberries. In addition to avocado and strawberries, fruits with approximately 6-15 g of carbohydrates per 100 g fresh serving include: black olives, grapefruit, apricots, lemons, kiwi, oranges, and raspberries.
**Nuts**
Nuts are popular in low-carbohydrate diets. Some varieties are low in carbohydrates but rich in fat, fiber, protein, and various micronutrients. Nuts are often consumed as a snack or used to add crunch to salads and recipes. Options containing 10-17 g of carbohydrates per 100 g serving include: walnuts, peanuts, dried chia seeds, hazelnuts, macadamia nuts, and pumpkin seeds.
**Dairy products**
Full-fat dairy products, especially cheese, heavy cream, full-fat yogurt, and unsweetened Greek yogurt, are healthy low-carbohydrate foods. They typically contain approximately 2-11 g of carbs per 100 g, are low in lactose, and rich in fat.
**Certain beverages**
Most unsweetened beverages are suitable for a low-carbohydrate diet. Conversely, fruit juices contain high amounts of sugar and carbohydrates, so those limiting carbohydrates should exercise caution. Safe beverage options include: plain water, coffee, green tea, or unsweetened sparkling water.
Bao Bao (According to Healthline)
