While carbohydrates provide energy and are a necessary part of the most people's diets, they can also be stored as fat and cause weight gain. If you plan to go on a low-carb diet, or just want some foods without carbohydrates to reduce your carbohydrate intake, it's good to know where to start.
Oils
Oils, such as corn, safflower, peanut, soybean and olive, contain no carbohydrates. Moreover, margarine is another food item prepared from vegetable oils with no carbs. However, use these oils wisely, as they have a high fat content.
Dairy
Butter is a dairy product lacking carbs; however, watch the fat intake, as this can quickly creep up on you in just a few tsp. Cheese is a favorite among many no-carb folk, but steer clear of the cheese and cracker platters, because those crackers surely are not carb-free. Stick to string cheese snacks and savor melted cheese in omelets or grilled and baked into your favorite dish. Favorite no-carb cheeses are Monterrey Jack, gruyere, cheddar, Muenster and fontina.
Vegetables
Certain veggies are carb-free. Steer clear of starchy and root vegetables and reach for lettuce, mushrooms, daikon radish, bok choy, spinach and celery. Opt for fresh herbs to flavor your dish no-carb style with parsley, oregano, basil and cilantro. All veggies are not created equal when it comes to carb counts, so be sure to check labels and research starch-rich and root vegetables such as squash and potatoes before consuming them.
Eggs
Eggs are a versatile no-carb food; they can easily be whipped up for breakfast, lunch, snacks and dinner. Wake up with an omelet or frittata, an egg soufflé or egg drop soup for lunch, hard boiled eggs for an afternoon snack and egg salad for dinner. Eggs are rich in amino acids and protein, but they are also high in cholesterol, so watch your intake or eat only the whites if you are keeping an eye on your cholesterol.
Fish
Most fish are carb-free, although a few varieties carry very low carbohydrate counts. To keep your fish heart healthy, opt for baking, grilling or steaming rather than frying. Moreover, many shellfish carry very low doses or no carbohydrates. Lobster, shrimp and crab are three popular shellfish that appear on the plates of no-carb go-getters.
Poultry and Beef
Free of carbs and rich in amino acids, poultry such as turkey and chicken is a tasty way to spice up your no-carb lifestyle. Opt for rotisserie, stir-fry, baked, poached, marinated or grilled. For a quick option, head to your deli counter for a low-carb lunch meat that will satisfy any palate, especially paired with a piece of cheese and a dollop of mustard, both of which are no-carb foods. Furthermore, beef and other meats in their natural state are carb-free foods. Again, opt for grilling for a healthier dish and head on over to your butcher for deli slices of lean roast beef, which is a tasty alternative to a steak.
Condiments
Mustard, mayonnaise, vinegar, pickles, salt, pepper, many whipped toppings, coffee, tea, baking powder and many spices such as paprika and chili powder are carb-free foods. Moreover, alcoholic beverages such as gin, vodka, whiskey and rum have zero carbohydrates. As a rule of thumb, always check the ingredients and nutrition facts.
References
- Atkins Essentials: A Two-Week Program to Jump-start your low carb lifestlyle By: Atkins Health & Medical Information Serv. December 2003
- Diabetes Diet: Dr. Bernstein's Low-Carbohydrate Solution By: Richard K. Bernstein January 2005
- Atkins for Life: The Complete Controlled Carb Program for Permanent Weight Loss and Good Health By: Robert C. Atkins May 11, 2004
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