What Are Low And Zero Carb Foods

Low-carb diets have been a highly popular weight-loss method in the past few decades with varying success rates. Common low-carb diets include the Atkins Diet and the South Beach Diet Plan. Low-carb regimens typically restrict the number of carbohydrates you consume and place a heavier emphasis on the consumption of proteins and fats, often emphasizing meat, dairy and green vegetables. Refined, processed carbohydrates such as white bread, cakes, candy and pastry aren't permissible on these diets as they tend to spike blood-sugar levels, leading to increased hunger and cravings. Even if you're not on a specific diet, low-carb foods are often healthy choices to consume.

Protein

Foods that are high in protein tend to be low in carbohydrates. Protein is essential for normal bodily functions, including muscle growth and repair, and promote feelings of satiety which keeps cravings away.

High-protein, low-carb foods include lean meats, such as beef, chicken and turkey and fish such as salmon, tilapia and herring. Eggs are also a complete source of protein with approximately 6 g in one large egg and no carbs. Dairy products are high in protein as well, with several cheeses often boasting a zero-carb count.

Fats

Certain foods higher in fats tend to be low in carbohydrates. Healthy fats, including unsaturated and monounsaturated, are necessary for proper vitamin absorption, fat absorption and healthy skin.

Healthy fat-filled foods that are low in carbs include oils, such as canola, olive and extra-virgin olive oils. Nuts, such as pistachios, walnuts, almonds and cashews, are also low in carbs.

Low-Glycemic Vegetables

The Glycemic Index, or GI, is a scale that indicates how quickly certain foods may affect your blood sugar levels. The lower the GI of a food, the more controlled blood sugar levels remain, which helps to avoid sudden increases in hunger and increased calorie consumption. Starchy vegetables, such as potatoes, have a higher carb content. Thus, choosing foods that have a higher fiber and water content are preferred.

Low-carb vegetables that are low on the GI scale include leafy greens such as cabbages, chard, kale, spinach, lettuce, watercress, dandelion greens and beet green.

Flowering vegetables are also high in filling fiber versus starch and include broccoli, artichokes, Brussels sprouts and cauliflower.

Stem vegetables such as celery, asparagus, leeks and rhubarb have high water-content, which mean you can eat more for fewer calories.