Carb Diet: What Foods To Eat And Enjoy

Carbohydrates are one of the three main food groups that the body needs to function properly. The other two are protein and fat. While carbs are an essential energy source, eating more than you need can lead to weight gain as the excess is stored as fat.

Low-carb diets are popular among people looking to lose weight, lower blood sugar levels, or manage certain diseases. These diets typically involve limiting foods such as bread, sweets, and starchy vegetables, and increasing protein and healthy fat intake.

Some foods that can be eaten on a low-carb diet include:

- Lean meats, such as sirloin, chicken breast, and pork

- Leafy green vegetables

- Nuts and seeds

- Low-carb fruits, such as avocados, apricots, apples, blueberries, and strawberries

- Unsweetened dairy products, such as plain whole milk and Greek yogurt

- Seafood, such as fish and shellfish

- Above-ground vegetables, such as broccoli and eggplant

Lean meats, such as sirloin, chicken breast, or pork

Sirloin is a good source of protein and can be cooked in a variety of ways, making it a versatile option. Chicken breast is another popular choice, as it is high in protein and low in fat. Pork is also a good option, but it's important to choose lean cuts like pork tenderloin or pork chops, as they are lower in fat than other cuts.

When following a low-carb diet, it's important to remember that not all meats are created equal. Processed meats, such as bacon and sausage, tend to be higher in fat and carbohydrates, so they should be consumed in moderation. It's also important to watch out for hidden carbohydrates in marinades and sauces.

In addition to lean meats, there are other sources of protein that are suitable for a low-carb diet. Seafood, such as fish and shellfish, are excellent choices as they are high in protein and low in carbohydrates. Eggs are another good option and can be prepared in a variety of ways.

When it comes to a low-carb diet, it's important to focus on whole, unprocessed foods and ensure you're getting enough protein and other essential nutrients.

Leafy green vegetables

Spinach, for example, is a leafy green vegetable that provides major health benefits. Research suggests it may help protect heart health, lower blood pressure, and decrease the risk of common eye diseases like cataracts and macular degeneration. One cup (180 g) of cooked spinach provides more than seven times the daily value of vitamin K. Spinach is also low in carbs, but the carb content becomes more concentrated as the leaves are cooked and lose volume. One cup of cooked spinach contains 7 g of carbs, while a cup of raw spinach contains 1 g of carbs.

Kale is another leafy green vegetable loaded with antioxidants, including quercetin and kaempferol. These antioxidants contain several compounds that could help reduce inflammation, oxidative stress, and infections. One cup (21 g) of raw kale contains 1 g of carbs, which is mostly fiber. It also provides 68% of the daily value of vitamin K and 22% of vitamin C.

Other leafy greens that can be part of a low-carb diet include arugula, bok choy, beet greens, Swiss chard, and romaine lettuce. These vegetables are not only rich in vitamins and minerals but also low in carbs. For example, one cup of shredded raw romaine lettuce contains only 1.6 g of carbohydrates.

In addition to spinach and kale, cabbage is another leafy green vegetable that is often recommended on a carb-controlled diet. Cabbage leaves vary in colour from green to purple to white, and they can be sautéed, stir-fried, or boiled. Cabbage is also a cruciferous vegetable, which means it contains sulforaphane, a compound that may lower the risk of cancer, especially breast cancer. One cup (89 g) of chopped raw cabbage has 5.2 g of carbs.

When following a carb-controlled diet, it is important to remember that not all leafy greens are the same. Some, like collard greens, spinach, and chard, contain large amounts of vitamin K, which may interact with blood thinners and reduce their effectiveness. It is also important to note that some leafy greens contain "antinutrients," such as oxalates, nitrates, and phytates, which can hinder nutrient absorption. However, adequate cooking methods, such as blanching, boiling, or cooking, can reduce the level of these antinutrients.

Nuts, seeds, and nut butter

Nuts are often eaten as snacks, while seeds can add crunch to salads or recipes. Some nuts and seeds are lower in carbs but high in fat, fiber, protein, and various micronutrients. For example, macadamia nuts, which have a reputation for being keto-friendly, contain 10-17 grams of carbs per 100 grams. Other nuts with a similar nutritional profile include almonds, walnuts, pistachios, Brazil nuts, hazelnuts, pecans, and pine nuts.

Seeds that are suitable for a low-carb diet include pumpkin, squash, and sunflower seeds.

Nut butters, such as peanut butter, are also suitable for a low-carb diet, but it's important to check the nutritional content and ingredient list, as some products may contain added sugar or other high-carb ingredients.

Low-carb fruits, such as apples, blueberries, and strawberries

Low-carb fruits: apples, blueberries, and strawberries

Fruits are generally high in carbohydrates, but some are considered low-carb and can be consumed as part of a low-carb diet.

Apples

Apples are generally not considered keto-friendly due to their relatively high carbohydrate content. One medium-sized apple contains about 20 grams of net carbs, which can quickly add up and may not fit within the daily carb limit for those following a ketogenic diet. However, some people may still choose to include small amounts of apples in their diet while monitoring their carb intake.

Blueberries

Blueberries are low in sugar and calories and packed with nutrients, making them a great fruit choice to enjoy on their own, as a garnish, or in smoothies or desserts. One cup of blueberries contains about 17 grams of net carbs, which is a significant amount for those on a ketogenic diet. However, they can be consumed in moderation.

Strawberries

Strawberries are considered keto-friendly as they are low in carbs and high in fibre. Each 100g serving of strawberries provides 7.68g of carbohydrates. They are also excellent sources of potassium and vitamin C. One cup of strawberries contains only about 8 grams of net carbs, making them a great option for those following a ketogenic diet.

Unsweetened dairy products, such as plain whole milk and plain Greek yogurt

Dairy products are a great source of several nutrients, including calcium, potassium, and B vitamins. However, they can be high in carbs. So, when following a low-carb diet, it is recommended to opt for unsweetened dairy products such as plain whole milk and plain Greek yogurt.

Unsweetened plain whole milk is a good option for those on a low-carb diet as it contains only 2-13 grams of carbs per 8 ounces (240 ml). It is a good source of calcium and potassium, and can be enjoyed in moderation.

On the other hand, plain Greek yogurt is an excellent choice for those looking to cut down on carbs without compromising on taste and nutrition. Greek yogurt is a good source of protein and calcium, and can be topped with low-carb fruits such as raspberries or strawberries to add some flavour. A 1/2 cup (123 grams) serving of plain Greek yogurt with 1/2 cup (50 grams) of raspberries will provide less than 10 grams of net carbs.

It is important to note that not all dairy products are created equal when it comes to carb content. Some dairy products, such as sweetened low-fat or non-fat yogurt, can contain as many carbs as ice cream and other desserts. Therefore, it is always a good idea to check the nutrition label before purchasing.

In addition to unsweetened dairy products, there are several other food groups that are recommended on a low-carb diet. These include animal proteins such as meat, fish, and eggs; above-ground vegetables such as broccoli and zucchini; healthy fats such as extra virgin olive oil; and low-carb fruits such as avocados, strawberries, and blueberries.

When following a low-carb diet, it is important to remember that not all carbs are created equal. Complex carbs, such as those found in beans, whole grains, and fiber-rich fruits, take longer to digest and can make you feel full for longer. Simple carbs, on the other hand, are easy to digest and can be found in refined and processed foods such as white sugar and white flour.

Frequently asked questions