Carbohydratess are one of the three macronutrients, the other two being fats and protein. When you eat carbohydrates, they get converted to glucose and your blood sugars elevate. The pancreas then releases insulin to stabilize your blood sugar levels. People that have diabetes have to be careful not too eat too many carbs because that their pancreas does not release insulin properly, if at all. Low carb, low sugar foods can be eaten without risk of a fast blood sugar spike.
Meat
Beef, pork, game meats, turkey, chicken, duck, goose, pheasant and lamb are all types of meats that are high in protein, low in carbs and low in sugar. All derivatives of these meats are as well such as ham, bacon, sausage, steak, burgers and hot dogs. Eggs and egg whites are also sources of protein that are low in carbs and sugar. This goes for any preparation including poached, scrambled, hard boiled and fried.
Fish
Fish is a leaner source of protein that is also low in carbs and sugar. Examples are salmon, halibut, cod, sardines, tuna, mackerel, herring, trout, sole and flounder. Shellfish like crab, lobster, shrimp, clams, mussels, squid and oysters are also low carb, low sugar foods.
Vegetables
Vegetables are loaded with vitamins and minerals, and they have a high content of water. But not all vegetables are low in carbs and sugar. Vegetables that are include asparagus, baby spinach, all forms of lettuce, mushrooms, cauliflower, broccoli, celery, peppers, tomatoes, radishes and cabbage.
Seeds and Nuts
Seeds and nuts are high in essential fatty acids, protein and fiber. They are also low in sugar and carbs. Examples of these are almonds, walnuts, cashews, peanuts, sunflower seeds, pumpkin seeds, hazelnuts, flax seeds and macadamia nuts. Any butters and oils made from these nuts and seeds are also low in carbs and sugars. Other oils that are low in carbs and sugar include olive oil, safflower oil, soybean oil and coconut oil.
Dairy Products
Yogurt, milk and buttermilk are all types of dairy products that have moderate amounts of carbs. Low-carb dairy foods include butter, cheese, cottage cheese, cream cheese and sour cream.
Alcohol
Most alcoholic beverages are high in carbs and sugar, but there are some that are low. Examples of these are light beer, sherry, white wine, red wine, whiskey, rum, vodka and gin.
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