The theory behind low-carbohydrate diets is to maintain balanced insulin and blood sugar levels, according to MayoClinic.com. When you consume carbohydrates and sugar your pancreas secretes insulin into your body. If your insulin levels are high you are more likely to store fat. Since you use carbohydrates for energy, low-carbohydrate diets aim to adjust your body to use fat stores and protein as energy for weight loss. Please consult your health care practitioner before dramatically limiting your carbohydrate content.
Non-Starchy Vegetables
Some non-starchy vegetables are low in carbohydrates and are encouraged on many low-carbohydrate diet plans, as they supply essential complex carbohydrates, vitamins, minerals and phytonutrients, according to Harvard School of Public Health. The nutrients they supply are vital for healthy and can not be sufficiently obtained from supplements, Harvard states. Fresh broccoli is low-carbohydrate vegetable choice that only contains 2 g in a half cup. Other vegetables that are low in carbohydrates include watercress, cucumbers, spinach, cauliflower and cabbage.
Fruit
Some fruits are lower in carbohydrates than others, so it is important to look at nutrition labels and be aware of the fruit you select. Fruit is an excellent source of dietary nutrients such as vitamin C, calcium, potassium and magnesium. Harvard School of Public Health recommends including fruit in low-carbohydrate diets. Strawberries are rich sources of vitamin C and are among the fruits lower in carbohydrates, containing approximately 11 g in one cup of whole strawberries. Other fruit choices that are moderately low in carbohydrates include grapes, blueberries, blackberries and cherries.
Steak au Poivre
Steak au Poivre is a recommended dish for dinner on a low-carbohydrate diet. Meats are generally carb-free as long as they are not breaded. Steak provides iron and a lean cut is low in fat as well. This meal calls for beef tenderloin steak trimmed of all visible fat. You can add flavor and seasoning to the steak with minced garlic, beef-flavored bouillon granules and ground paprika. Top the steak with strips of green, yellow and red bell peppers. The peppers also add flavor along with nutrients, as they are high in vitamin C. This meal only contains approximately 8 g of carbohydrates along with just 7 g of fat and 21 g protein.
Provolone Chicken Melt
A provolone chicken melt makes a healthy and filling lunch, while being moderately low in carbohydrates. Cook skinless chicken breast in extra-virgin olive oil and flavor. Use toasted multigrain bread and flavor the melt with garlic, salt and pepper. Top the chicken with roasted bell pepper and reduced-fat provolone or monterey jack cheese. Cheese is low in carbohydrates and a healthy source of protein and calcium. This contains just 13 g of carbohydrates and 12 g of healthy fat.
References
- Mayo Clinic: Low-carb Diet
- Virginia Cooperative Extension: The Low-Carbohydrate Craze: Is it a healthy way to lose weight?
- Harvard School of Public Health: Carbohydrates; Good Carbs Guide the Way
- USDA National Nutrient Database: Strawberries, raw
- South Beach Diet: Steak au Poivre
- South Beach Diet: Provolone Chicken Melt
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