Carbohydrates are macronutrients found in a wide variety of foods. The other macronutrients are fats and proteins. Carbohydrates can be divided into sugars, starches and fibers, depending on the complexity of the sugar molecules, also known as saccharides. Sugars, starches and fibers all serve distinct functions in your body, with some being more beneficial than others. The World Health Organization states that 55 to 75 percent of your dietary energy should come from carbohydrates, but no more than 10 percent should come from sugars. Some specialty diets call for the consumption of low-carb foods.
Meats, Seafood, Poultry and Nuts
Most meats, seafood and poultry have no carbohydrates, while nuts are low in carbs. Low-carb meats include beef, pork, lamb and venison. Low-carb seafood includes salmon, tuna, trout, shrimp, crab, clams and sardines. Poultry is also a healthy alternative, because it is often low in saturated fats but also low in carbs. Low-carb poultry includes chicken, turkey, duck, quail and pheasant. When shopping, you should choose meats and poultry with the leanest cuts to avoid taking in too much saturated fat in your diet. Nuts and seeds are higher in carbs than most meats, but they also contain a higher percentage of the healthy unsaturated and polyunsaturated fats. Lower-carb nuts include walnuts, macadamia, hazelnuts, peanuts, pine nuts and pumpkin and squash seeds.
Vegetables and Fruits
Many vegetables and some fruits are low in carbohydrates. The U.S. Department of Agriculture states that a diet rich in fruits and vegetables can help prevent cardiovascular disease and certain cancers. Many vegetables are higher in fiber rather than simple sugars that can be converted to fat. Some fruits are extremely high in sugar and provide few nutrients in comparison. According to Lowcarb.ca, the vegetables with the lowest percentage of carbs include watercress, cabbage, bamboo shoots, asparagus, spinach, mustard greens and butterbur. Fruits low in carbs include olives, rhubarb, apricots, rose apples, star fruit, grapefruit and watermelon. Berries such as blackberries, raspberries, strawberries, blueberries and cranberries are rich in antioxidants and low in carbs.
Dairy and Other Sources
Dairy products are another food source low in carbs. According to Lowcarb.ca, the dairy foods lowest in carbs include butter and several cheeses including bruyere, brie, camembert, limburger and monterey. Also included are chicken, quail and turkey eggs. The U.S. Department of Agriculture states that pepper sauce, vinegar, mustard, tea, salad dressing, horseradish and coffee are low in carbohydrates. To ensure that nutrition is not compromised when you're trying to lose weight, consult with your physician before making any excessive changes to your diet.
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