According to MedlinePlus, a service of the National Institutes of Health, your liver breaks down carbohydrates into blood sugar and converts the glucose to energy for organs, cells and tissues. Insulin levels increase as you blood sugar rises. The theory behind the low-carbohydrate diet suggests that if you lower your carbohydrate intake, insulin levels will remain low allowing your body to convert existing fat into energy and prevent further fat storage. The effects of low carbohydrates on weight loss vary.
Vegetables
According to the Harvard School of Public Health, if you want to go the lower carbohydrate route you should include vegetables in your diet every day. However, some starchy vegetables -- like potatoes -- are high in carbohydrates. Vegetables that contain low levels of carbohydrates as well as nutrients include carrots, with 8 g of carbohydrates per serving, and cauliflower, with 3 g of carbohydrates per serving. Celery is extremely low in carbohydrates, containing 1 g in a serving. Cucumbers, broccoli and asparagus each contain 2 g or lower of carbohydrates in a serving. Other vegetables that are low in carbohydrates include spinach, cabbage, okra, lettuce and watercress.
Nuts
Nuts are a healthy source of good fats and low carbohydrates per serving. According to the U.S. National Nutrient Database, a typical serving of nuts is approximately 10 to 12 nuts, or one oz. A serving of hazelnuts, filberts, macadamia nuts, pecans, pine nuts and Brazil nuts have less than 5 g of carbohydrates. Cashews and almonds are among the nuts slightly higher in carbohydrates containing over 5 g per serving. You can substitute crackers and chips with nuts as a lower carbohydrate snack.
Dairy
The U.S. National Nutrient Database outlines the amount of carbohydrates in many foods, and most dairy products are among the low carbohydrate food choices. Some dairy is low in carbohydrates and can be a healthy source of calcium and protein. One egg under 50 g in weight contains less than 1 g of carbohydrates. A serving of cheddar, blue or camembert cheese also contain less than a gram of carbohydrates. Cottage cheese is generally higher in carb content, containing 8 to 10 g of carbohydrates per serving.
References
- MedlinePlus: Carbohydrates
- MayoClinic: Low-Carb Diet
- Harvard School of Public Health: Choose Good Carbs, Not No Carbs. Whole Grains are Your Best Bet.
- Weightlossforall: Carbohydrates in Vegetables
- USDA National Nutrient Database: Carbohydrate, by difference (g) Content of Selected Foods per Common Measure, sorted alphabetically
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