Carbohydrates such as white potatoes, rice, pasta and bread tend to cause blood sugar levels to quickly rise resulting in high insulin levels, hunger and weight gain. A low-carb diet supports weight loss by eliminating excess water from the body, reducing caloric intake and increasing your feeling of fullness, according to MayoClinic.com. In addition, low-carb foods that are rich in monounsaturated and polyunsaturated fats may decrease cholesterol levels. A healthy diet consisting of low-fat or nonfat dairy products, lean meats, vegetables and fruits along with regular exercise can keep your body healthy while you shed some pounds.
Nonfat Plain Yogurt and Low-Fat Milk
Nonfat plain yogurt is a healthy low carb food source. According to the Dairy Council of California, yogurt is rich in calcium, probiotics and protein. The University of Florida Diabetes Center reports that one 3/4 cup of nonfat plain yogurt only contains 15 g of carbohydrates. Avoid yogurts that are artificially sweetened with syrup or bits of fruits because they increase your carbohydrate levels. Low-fat milk is also considered a low carb food source. The Virginia Cooperative Extension reports that a glass of low-fat milk only contains 12 g of carbohydrates.
Meat
Animal-based protein sources such as pork, beef, steaks, fish and chicken are considered low-carb foods. According to the U.S. Department of Agriculture, most meats cooked without additives such as breading or sauces contain zero carbohydrates. Baking or broiling your meat dishes can help keep your carbohydrate intake low.
Vegetables
If you are trying to reduce the amount of carbs that you eat, incorporate leafy green vegetables such as lettuce, fresh spinach and cabbage into your daily diet, according to the Center for Young Women's Health. These vegetables provide a healthy amount of fiber and they are low in carbohydrates. According to the U.S. Department of Agriculture, one head of lettuce contains approximately 3 g of carbohydrates, 1 cup of raw spinach contains 1 g and 1 cup of raw cabbage contains about 3 g of carbohydrates. Other low-carb vegetables include cucumbers, celery, green beans, fresh broccoli and tomatoes. The U.S. Department of Agriculture further states that cucumbers and celery contain approximately 3 g of carbohydrates, green beans contain 5 g, fresh broccoli contains 8 g and 1 cup of ripe tomatoes contain 7 g of carbohydrates.
Fruits
Most fruits naturally contain a refined sugar called fructose which can increase your carbohydrate intake; however, there are some fresh fruits such as tangerines, fresh apples and strawberries that are considered low-carb foods. According to the U.S. Department of Agriculture, tangerines have about 9 g of carbohydrates, fresh apples contain between 14 g and 19 g of carbohydrates and a cup of strawberries contains approximately 12 g of carbs.
References
- University of Florida Diabetes Center: Carbohydrate Servings List
- U.S. Department of Agriculture: USDA National Nutrient Database for Standard Reference
- Dairy Council of California: Yogurt
- Center for Young Women's Health: Dark Green Leafy Vegetables
- MayoClinic.com: Low-Carb Diet
- Virginia Cooperative Extension: Low Carbohydrate Diet Craze
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