Monday, June 27

A complete guide on low carb foods

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Cutting down carbs is essential to lead a healthy life. Thereby one has to make good decisions regarding our health at the right time. You can have cheat days and can intake carbs in your diet. Carbs are important in your diet as they are the main source of energy in the body. They provide energy to various essential muscles and organs such as brain, kidneys, heart muscles, and central nervous system. Essential carbs also contain fiber which help in digestion.

However, too many carbs in the diet would lead to health risks. Putting your heart health, insulin levels and cholesterol levels to stake. High intake of carbs have reportedly shown an increase in weight, high blood pressure, diabetes and high cholesterol levels.

If one is already facing a health issues, he shall avoid carbs. Also, if you want to stay healthy and fit, you need to minimize carbs. Eating them in moderate quantity might not affect you, but you shall substitute them with low carb foods then high carb foods. We have also discussed in our Keto diet article that you need to go for low carb or zero carb foods to attain health goals!

Healthy low carb foods

Well, the good news is that there are variety of foods that people can enjoy which are low in carbs. i will start listing with the foods that have zero to minimum carbs. And this list is made keeping in mind both vegetarians and meat eaters. So that we have much for both!

Here’s to healthy living:

1. Eggs

Eggs is life for most of the people. Except those who are vegan. Eggs can not be replaced in breakfast by most of us. And best part is that they are zero carb based. The best way to have them with zero carbs is to boil them. However, frying them in minimum oil is also not a bad idea. As per facts, a single egg is a powerhouse of nutrients and helps in fighting off different diseases. A single egg is enriched with 75 calories, 5 grams of fat, and 1.6 grams of saturated fat, along with iron, vitamins, minerals, and carotenoids. A healthy normal adult can have 1-2 eggs a day. People with cholesterol and Blood pressure need to consult a doctor.

2. Meat

You will be happy to know that most of the meat is low carbs! So you can enjoy chicken, red meat, pork, bacon, turkey, lamb, veal and bison. All these meat are almost zero carb based, high in proteins and essential fats. It is not only important to know that which food is low in carbs and is healthy, but it is also important to cook and intake them in the right way. Do not over cook the meat nor deep fry it.

3. Sea Food

High-five to all the sea food lovers. You can enjoy fish, crabs, lobsters if you want to. Most of the sea food is rich in fats and protein but low on carbs. Thus, making them loved by the health-freaks! Fish like salmon, trout and sardines is rich in Omega-3 fatty acid, vitamin B12, iodine and vitamin D3. Shellfish, tuna, carbs, shrimps and cods are also low on carbs.

4. Green Vegetables

Most of the green leafy vegetables such as spinach, cauliflower, cabbage, bell peppers, cucumbers and others are low in carbs. Potatoes are rich in carbs. Onions, Tomatoes, carrots, broccoli, eggplant, bitterroot are low in carbs. Thus, you need to focus on leafy greens veggies than others.

5. Fruits

Unluckily, you cannot enjoy all the fruits as they are rich in carbs. fruits like grapes, bananas, apple, mangoes, figs and pineapples are rich in carbs. However, fruits likes orange, grapefruits, berries, avocados, apricots, lemons and kiwis are low in carbs.

6. Dry fruits or nuts

Your favorite nuts such as almonds, peanuts, cashew, pistachio, hazelnuts and walnuts are low in carbs. They are rich in proteins and fats, yet have low carb count. You can have a handful of them. However, some recommend them to be soaked in water before eating. Roasting/baking them is also a good idea. You can add them in healthy and low carb smoothies as well. Or just have them in your bowl of yogurt.

7. Seeds

Certain seeds are zero carbs. Such as Chia seeds, flaxseeds, sunflower seeds and pumpkinseeds. Chia seeds are recommended to be incorporated in diet as they are rich source of healthy nutrients with low carbs. Soak them in water for 2-3 hours, and have it with lemon or favorite juice. It will improve your digestion and are rich in calcium.

8. Dairy products

Health freaks and people on diet can have milk, cheese, yogurt, butter and cheese. Butter has zero carbs while cheese has only 4% carbs! they are rich source of calcium and minerals. They also have essential fats.

9. Other low carb foods and drinks

Some other zero carb drinks are water, coffee, tea and club soda. You can also eat dark chocolates, have essential oils. One can have herbs and spices such as pepper, garlic, ginger, cinnamon, mustard and oregano.

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