2023-10-20 06:28:51
Low-carb eating patterns have been linked to some major health benefits, such as improving blood sugar and triglyceride levels and promoting weight loss, according to Health.
Although there are many types of low-carb diets, some more restrictive than others, all low-carb eating plans involve reducing consumption of high-carb foods, such as grains and starchy vegetables, while prioritizing low-carb foods, such as non-starchy vegetables, and protein sources such as fish. Here is a list of 17 nutrients you should focus on:
1. Artichoke
Artichokes are full of fiber, providing 6.84 grams per medium-sized cooked artichoke. The same serving contains only 14.4 grams of carbohydrates, making it a good choice for people on a low-carb diet. Artichokes also contain a high percentage of vitamin C, folate, and many other nutrients essential for overall health.
2. Avocado
Avocados are a low-carb, high-fiber fruit and are a staple in low-carb eating patterns, such as the keto diet. Half an avocado provides 6.75 grams of fiber and only 8.5 grams of carbohydrates. It’s also full of vitamins and minerals, such as folic acid, potassium, magnesium, vitamin C and vitamin E. Avocados are also a good source of antioxidant compounds, such as carotenoids, which can help protect cells from oxidative stress.
3. Eggs
Eggs, rich in protein and healthy fats, are considered a low-carb food. One large egg contains 6.3 grams of protein, 5.3 grams of fat, and less than one gram of carbohydrates. Eggs contain vitamin A, B12, selenium, and many other nutrients.
4. Pepper
Peppers are low in carbohydrates and are one of the best sources of vitamin C, a nutrient that plays essential roles in immune function and collagen synthesis. A large red sweet pepper contains only 5.5 grams of carbohydrates but covers more than 130% of the daily value of vitamin C.
5. Fish
Choosing foods that are high in healthy fats but low in carbohydrates is essential. Fish, especially fatty fish such as salmon and sardines, are high in fatty acids, such as omega-3 fats; Docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA), which play important roles in health, including regulating inflammation.
6. Cauliflower
Cauliflower is commonly used as a low-carb alternative to grains and grain products. For example, cauliflower can be finely chopped and used as a substitute for white rice in dishes such as stir-fries. One cup of cooked cauliflower contains only 5.1 grams of carbohydrates and 28.6 calories but is rich in nutrients such as folic acid and vitamin K.
7. Coconut
Coconut is a high-fiber, low-carb ingredient commonly used in low-carb recipes. Coconut flour and coconut flakes can be used to make low-carb baked goods and can be added to other recipes to increase the fiber and fat content.
8. Mushrooms
Adding mushrooms to the diet can help support the intake of important nutrients such as fiber, potassium, and selenium, a mineral needed to create special types of proteins called selenoproteins, which help protect cells from oxidative damage and are necessary for the production of thyroid hormones.
Mushrooms are low in carbohydrates and high in fiber, with one cup of cooked white mushrooms providing 3.43 grams of fiber and only 8.25 grams of carbohydrates.
9. Cabbage
Cabbage is low in carbohydrates, but rich in fiber, calcium, vitamin K and many other vitamins and minerals. One cup of cooked cabbage provides 5.59 grams of fiber, which covers nearly 20% of the daily value, and only 7.5 grams of carbohydrates.
10. Berries
Berries are high in fiber and other important nutrients, such as vitamin C, manganese, and vitamin K, as well as a variety of powerful antioxidant plant compounds, such as anthocyanins and ellagitannins.
One cup of berries provides 9.75 grams of fiber, which covers approximately 35% of the daily value for fiber intake, which is currently 28 grams, and only 17.8 grams of carbohydrates, which is relatively low for a fruit.
11. Poultry
Poultry products, such as chicken, turkey and duck, are a staple of low-carb diets because they are carbohydrate-free, as long as they are not marinated or dipped in carbohydrate-containing products.
12. Red meat and organic meat
Red meat and organ meats, such as liver, can be enjoyed on low-carb diets. Lean meat products are very low in carbohydrates, but high in protein and essential nutrients such as vitamin B12 and iron, both of which are important for the production of healthy red blood cells.
13. Cheese
Cheeses, such as cheddar and goat cheese, are very low in carbohydrates, but high in protein, healthy fats and nutrients like calcium.
A 30-gram serving of cheddar cheese provides 6.78 grams of protein, 9.46 grams of fat, and less than 1 gram of carbohydrates.
14. Olives
The healthy fat, fiber and carbohydrate content of olives puts them on the list of nutritious snack options for people on a low-carb diet. A quarter cup of olives contains 1.29 grams of carbohydrates.
15. Pecans
Nuts and seeds vary in their carbohydrate content, making some nuts a better choice for people on a low-carb diet than others. Pecans are lower in carbohydrates than most other nuts, containing only 3.94 grams of carbohydrates per 30 grams. Pecans contain fibre, vitamins and minerals such as thiamin, magnesium, phosphorus and zinc and are high in healthy fats.
16. Macadamia
Like pecans, macadamia nuts are low in carbohydrates, but high in other nutrients important for overall health, such as manganese, thiamine and copper. Macadamia nuts provide 3.91 grams of carbohydrates per 30 grams.
17. Almond flour
If a person is on a low-carb diet, high-carb baked goods, such as bread and cakes, are prohibited. But low-carb baked goods can be made using low-carb flour alternatives, such as almond flour.
Almond flour contains only 5.99 grams of carbohydrates, which is significantly less than the 23.85 grams of carbohydrates found in the same serving of all-purpose flour.
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