Low Carb Food Chart

Carbohydrates are one of the three major macronutrients that play a crucial role in maintaining the health, development, and functioning of the human body, also they play a major role in promoting growth by partaking in several important biochemical reactions that take place in the human body.

These are composed of three major components i.e., Carbon, Hydrogen, and oxygen. Every individual has a designated percentage of carbohydrates and any amount either less or more than that can lead to serious health complications.

A diet high in carbohydrates with little or no physical activity can lead to problems of heart, liver, diabetes, obesity. Obesity, single-handedly, can act as a risk factor for several other health problems.

Foods that are normally high in carbohydrates include pieces of bread, cereals, rice, sweetened or fizzy drinks, bakery items, sweets, fried items, chips, biscuits, etc.

The majority of these items contain empty calories, and they only provide satiety value, adding to weight without any known amount of energy or nutrients.

A healthy lifestyle demands a balanced diet and to balance your diet, it is very important to have controlled intakes of carbohydrates.

As they are a major source of energy and they also act as major building blocks, they cannot be emitted from the diet, however, replacing unhealthy options with rather healthy ones with very little or no extra amounts of carbohydrates can play a crucial role in the maintenance of human health.

Given below are 11 such food items that are not only nutritionally adequate but also contain very moderate or no amounts of carbohydrates, perfect for maintaining a balanced, healthy lifestyle.

low-carb-foods-chart
low-carb-foods-chart

Salmon

Salmon is a very commonly known fish. It is very rich in proteins as well as omega 3 fatty acids that are best known for their role in improving the health of the heart. High in protein, with almost zero amounts of carbohydrates, it is a perfect option for dinner.

Beef

Another food item that contains no carbohydrates and is an excellent source of proteins is beef. Other than proteins, meat is also a very rich source of iron.

It is also known as red meat. The term beef refers to any meat that is obtained by slaughtering cattle. There are various ways as well as degrees to which the meat is cooked as per individual liking.

It can be eaten in combination with vegetables, pulses, even rice. Making it a source of complete protein and a meal that is not only nutritious but also fulfilling. 

Lamb

The meat obtained from a young domestic sheep is referred to as lamb, whereas mutton is the term used for meat obtained from an adult sheep.

Lamb, like beef, is red meat, rich in proteins, iron, along with some vitamins and minerals as well, with the exception of carbohydrates.

Chicken

The chicken comes from poultry. It is also known as white meat as although it is a good source of proteins, it is not as good as beef or lamb.

It also costs way less than the other two types of meat and it is also very light making it a suitable meal when dieting or simply following a rather healthier routine. Like the other two types of meat, it also contains no carbohydrates.

Beef Jerky

Lean trimmed meat which is then cut into strips. Beef jerky is dried meat that is dehydrated to remove any moisture content eliminating the risks of spoilage.

After dehydration, it is often marinated with salts or spices and is sold as dried meat with a considerably longer shelf life. Beef jerky is high in proteins and low in fat with only 11g of carbohydrate.

Eggs

Eggs are obtained from chicken and are a very good source of proteins, omega 6, and omega 3 fatty acids.

The yolk of the egg is known to contain good cholesterol and it is believed that it helps in improving heart health. Other than being a rich source of several other nutrients, an egg contains almost 1.1 g of carbohydrates. 

Cauliflower

Cauliflower belongs to the family Brassicaceae. It reproduces by seed and usually, it is only the head or upper part of the vegetable that is consumed.

It can be eaten either raw or in a form of curry, in combination with other vegetables, etc. It is a very good source of fiber, antioxidants, certain b vitamins, and minerals.

It is also known to be helpful in weight loss. One interesting fact about cauliflower is that it contains choline, which a substantial majority of people are deficient in. A cup of cauliflower contains 5g of carbohydrates and one can easily use it to replace grains and legumes.

Strawberry

The vibrant colored fruits with a sweet aroma and an extravagant taste belong to the genus Fragaria. The fruit is mainly known for its well-balanced sweetness and sourness. 

Among various health benefits of strawberries, the most well-known are the roles that this fruit plays in increasing HDL levels, controlling blood pressure as well as providing protection against cancer.

Strawberries are high in fiber, antioxidants, are a good source of vitamin C. These are low fat, low protein fruits that are a good source of manganese and potassium. A single serving of strawberries contains 8g of carbohydrates.

Green Beans

Green beans are not less than a treasure of nutrients, it has 7g of carbohydrates in 100 grams. They fight free radicals in your system and reduce cell damage.

Green beans contain zero cholesterol. Eating green beans may reduce birth defects, bone issues, and fractures.

Avocado

Avocados have 9g of carbohydrates in 100 grams. Avocados are packed with fat, vitamin E, and folate, generally, avocado is known for its heart health benefits. It lowers cholesterol levels and regulates appetite. In addition, it improves your eyesight.

Lemons 

Lemons have plenty of benefits, other than just giving your food flavor. It promotes hydration and protects cells against damage.

It is full of vitamin C which perverts cardiac diseases and blood pressure. Vitamin C also reduces wrinkles and aging. It promotes digestion and weight loss. It is a natural mouth freshener and natural remedy to prevent kidney stones.

Raspberries

This small fruit is a treasure.  In 100 grams of raspberries, there are just 12g of carbohydrates. It can be used to sweeten foods, lose weight and reduce sugar levels.

It promotes collagen production in the skin which decreases wrinkles and sagging. It reduces the risk of Alzheimer’s, arthritis, and cancer. 

Low-carb foods are tasty and good for health. People who add more portions of low-carb foods to their diet tend to live a healthy life.

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