Any food that is high in fat or protein, or both, will also be low in carbohydrates. That's why a low-carb diet includes lots of high-protein and often naturally fatty foods such as meat, poultry, fish and cooking or salad oils. If you're going on a low-carb diet, it is still important to eat a wide variety of foods to get the nutrients you need. While fruits, vegetables and grain foods are naturally high carbs, some are much lower than others. Some food products that would normally be high in carbs, such as bread and tortillas, have been modified to be lower in carbs.
Meat
Beef, pork and lamb are all high-protein, low-carbohydrate foods when served as full cuts or cut up, ground or otherwise processed without added carbohydrates.
Reduced-fat versions of processed meats such as hot dogs may be higher in carbs than natural meats because they contain carbohydrate-based fillers. Some varieties of ham, bacon and other cured meats are processed with added sugar which will add carbohydrates. Check and compare Nutrition Facts labels on these products to see the difference.
Poultry
Chicken, turkey and other birds, with or without skin are all low in carbohydrates. Poultry livers are also low-carb foods as long as they are not breaded or otherwise processed with high-carbohydrate products.
Egg whites are carb-free because they are pure protein. When you eliminate the yolk, you eliminate carbohydrates (and fat).
Fish
All fin fish, such as salmon and sole, are high in protein and very low in carbohydrates. Shrimp, crab, clams and most other shellfish are also low-carb foods.
Dairy Products
Full-fat natural cheeses such as cheddar and parmesan are considered lower-carb dairy products. Naturally low-fat or modified dairy products such as milk, cottage cheese and yogurt are higher in carbohydrates. Some dairy products, such as low-carb flavored yogurts, use artificial sweeteners to cut back on sugar and reduce carbs, but they are not necessarily low-carb foods.
Fats
Olive oil, canola oil and other cooking and salad oils are virtually carb-free. Other fats that are low in carbohydrates include butter and mayonnaise.
Vegetables
Salad veggies such as lettuce and cucumbers are the vegetables lowest in carbohydrates. Most non-starchy vegetables, such as broccoli and cauliflower, are relatively low in carbs.
Fruits
Most fruits are almost pure carbohydrate, which is why they are initially eliminated from most high-protein, low-carbohydrate diets. Those with the lowest carb counts include apples, coconut and watermelon.
References
- Mayo Clinic: Low-carb diets
- ADA (American Diabetes Association) Complete Guide to Carb Counting, Hope S. Warshaw, 2004
Member Comments