Non-Carbohydrate Foods: What You Should Know And Eat

Carbohydrates are one of the three main food types that the body needs to function properly, along with 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 for weight loss and to help manage certain diseases. Meat, fish, seafood, fats, and oils are common no-carb foods, but there are also no-carb beverages, seasonings, condiments, sweeteners, and snacks.

Some examples of foods that are not carbohydrates include meat, fish, eggs, non-starchy vegetables like spinach, kale, and broccoli, nuts and seeds, and dairy products like cheese, butter, and yogurt.

Meat and Poultry

• Beef
• Pork
• Poultry
• Bacon
• Deli meats
• Fish
• Shellfish (e.g. oysters and mussels)

It is important to note that bacon and jerky are processed meats, and some bacon products may contain additional ingredients that increase their carbohydrate content. Therefore, it is crucial to check the nutritional content of bacon products before including them in a low-carb diet.

In addition to meat and poultry, other foods that are low in carbohydrates include eggs, certain vegetables (e.g. broccoli, eggplant), fruits (e.g. avocado, apricots), nuts, seeds, and dairy products.

Seafood

Most types of fish and seafood contain very few carbohydrates. For example, a serving of three ounces of shrimp contains about 0.8 grams of carbohydrates. Similarly, a serving of three ounces of steamed scallops provides about 95 calories and less than one gram of fat. Other types of seafood with low carbohydrate content include oysters, mussels, and salmon.

The American Heart Association recommends eating at least two servings of seafood each week. Seafood is a great source of healthy fats and omega-3 fatty acids, which can help reduce the risk of heart disease and improve brain and eye health.

When it comes to preparing seafood, baking, grilling, and broiling are the best methods to maintain the nutritional value and keep the calorie count low. It is important to note that when seafood is battered and fried, it can be full of saturated fat, which is not as beneficial for health.

In summary, seafood is an excellent choice for those looking to reduce their carbohydrate intake while still enjoying nutritious and delicious meals.

Fats and Oils

While fats and oils are not carbohydrates, they can be consumed as part of a healthy, balanced diet. They are a good source of energy and can be used in cooking and food preparation.

Dairy

Milk is a relatively nutritious food that contains protein, fat, and carbohydrates. The two main proteins in milk are casein and whey. About 80% of the protein in milk is casein and the remainder is whey. Milk contains mostly saturated fats. Dairy fats are 70% saturated, 25% monounsaturated, 2.5% polyunsaturated, and 2.5% naturally occurring trans fats. Lactose (milk sugar) is the type of carbohydrate found in milk. In your digestive tract, it’s broken down into the single sugars galactose and glucose. Glucose then enters your bloodstream, raising blood sugar levels.

• Butter and ghee: Butter is made from milk fat and contains only trace amounts of lactose (sugar) and whey (protein). Ghee, also known as clarified butter, has had all lactose and whey removed.
• Soft-ripened cheese: Brie, Camembert, and similar soft-ripened cheeses are among the lowest in carbohydrates of all cheeses, with only 0.5 grams of carbohydrates per 100 grams.
• Hard (aged) cheese: Rich in flavor, hard cheeses like cheddar, Swiss, and provolone contain very little lactose. They’re extremely keto-friendly; most provide about 1 gram of carbohydrate per 100 grams, although some may contain up to 3 grams.
• Plain Greek yogurt: If you’re a yogurt lover, plain Greek yogurt is by far your best choice for low-carb or keto eating. It has fewer carbohydrates and is thicker than other yogurts because more of the liquid whey (which contains the milk sugar lactose) has been strained during processing.
• Heavy cream: Heavy cream is made by skimming the fat off the top of milk. Although it is much lower in carbohydrates than milk, it’s not a zero-carb food. Heavy cream contains about 3 grams of carbohydrates per 100 grams (about 0.5 grams per tablespoon).

Full-fat dairy products are excellent low-carb foods. The following options contain about 2–11 grams of carbohydrates per 100 grams. Nonetheless, be sure to read the label and avoid anything with added sugar:

Full-fat yogurt, plain

If you tolerate dairy, it can be included in a low-carb or keto lifestyle. However, you may want to consider limiting it to break a weight-loss stall or to improve acne or digestive issues.

Vegetables

Non-starchy vegetables, in particular, are very low in carbs and high in fibre. These include greens such as spinach, kale, asparagus, and broccoli, as well as cauliflower, cucumber, and zucchini.

For example, 30 grams of spinach has only 1 gram of carbohydrates, while still providing zinc, vitamins, and minerals. Similarly, 100 grams of cucumber contains just 3.63 grams of carbohydrates, and half a cup of bok choy contains 1.5 grams of carbohydrates.

Other low-carb vegetables include lettuce, radishes, tomatoes, celery, and mushrooms. These vegetables are not only low in carbs but also offer a range of health benefits. For instance, lettuce is rich in vitamin A, which is important for eye health, while radishes are a good source of vitamin C, fibre, and potassium.

In addition to their nutritional benefits, low-carb vegetables can aid in weight loss and help prevent health issues such as cancer, diabetes, arthritis, and heart disease. They can also provide an energy boost that lasts throughout the day, as opposed to the short-lived boost provided by simple carbohydrates.

However, it is important to note that while a low-carb diet may be beneficial for some people, it can also increase the risk of nutrient deficiencies. Therefore, it is crucial to include a variety of low-carb vegetables in your diet to ensure you receive all the essential nutrients your body needs.

Frequently asked questions