Eating a low-carb diet is important to many people for a variety of reasons. There are a multitude of foods you can choose from, many found in the fresh produce and meat sections. Remember to eat a well-balanced diet in order to reap the greatest nutritional benefits. Be aware that the Food and Drug Administration does not have any legal guidelines in place regarding what products can be labeled as "low carbohydrate." Any product can be labeled as such.
Vegetables
Vegetables are classified as either nonstarchy or starchy. For your low-carb diet, choose the nonstarchy variety. Nonstarchy vegetables are low in calories while containing a wealth of nutrients such as antioxidants and fiber, states the American Heart Association. Choose from broccoli, brussels sprouts, onions, alfalfa sprouts, mushrooms, tomatoes, green beans, salad greens, cucumbers and peppers. Nonstarchy vegetables such as these can also be used as natural appetite suppressants since they can fill you up. According to the USDA, eat at least five servings daily of vegetables.
Fruits
Most fruits are high in carbohydrates, but some contain less amounts than others, states the Mayo Clinic. Dried fruits like raisins, prunes and apricots contain more carbohydrates than fresh versions. Apples, watermelon and berries--raspberries, blueberries and black berries--are examples of low-carb fruits.
Meat
Animal products are high in protein and low in carbohydrates. They also can be high in saturated fats, which may be of concern if you need to monitor your cholesterol or fat intake. Make certain that the versions of animal products you choose do not have any added carbohydrates.
Red meat is a low-carb food. Red meat includes beef, pork, lamb and organ meats like livers. Processed meats such as sausages, hot dogs and ham can contain added carbohydrates but still be high protein sources you may enjoy eating occasionally.
Egg whites are low-carb, high-protein meat sources, states the United States Department of Agriculture. Be sure to discard the egg yolk since that is where all the carbohydrates, fat and cholesterol are located.
Seafood
Fish are nutrient powerhouses you can include in your low-carb diet. In addition to being high in protein, fish are low in saturated fats, states the Mayo Clinic. If you are concerned about your cardiovascular health, fish are for you. Choose from salmon, herring, mackerel, trout and albacore tuna for the best nutritional results.
Shell fish such as shrimp, clams and lobster are higher in carbohydrates than fish, but can be eaten in moderation.
Soy Foods
Foods made with soybeans are low in carbohydrates. Soy foods are high in phytoestrogens, a naturally occurring form of estrogen, states the American Heart Association and the USDA. Soy products are also rich in plant-based protein, calcium and vitamins A and D. Soy is low in saturated fats when compared to the dairy variety. Soy foods are also beneficial for the lactose intolerant individual. Foods made with soybeans include tofu, tempeh, soy milk and soy ice cream. The unsweetened versions of soy milk contain less carbohydrates than the sweetened versions. Be sure to read the food labels to know what you are buying.
Fats
Fats are carb free. If using fats, be sure to use the healthy, unsaturated variety, states the Mayo Clinic. Unsaturated fats include the monounsaturated and polyunsaturated varieties. These fats contain antioxidants and other nutrients that can help your body operate more efficiently as compared to the negative health consequences that harmful fats provide. Harmful fats are saturated and trans varieties. Choose plant-based fats such as canola, sunflower, olive and peanut oils.
References
- USDA National Nutrient Database for Standard Reference; Release 20, USDA; 2008
- Mayo Clinic
- FDA
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