Cutting back on carbohydrates and calories is a popular method of weight loss. Finding foods that fit into this diet program can be challenging. Most grains, fruits and sugary foods are high in carbohydrates. Many low-carb foods, including oils, fatty meats and cheese, are high in calories. Some foods are naturally low in calories and carbohydrates, while still offering nutrients to support a healthy body.
Leafy Greens
Arugula, spinach, romaine lettuce, chicory, kale and Swiss chard are examples of dark leafy greens with few calories and carbohydrates. Two cups of any of these vegetables, raw, contains fewer than 20 calories and about 2 g of carbohydrates. Use raw spinach, chicory, arugula and romaine in salads. Most leafy greens can also be cooked, which reduces their volume so you get more calories and carbohydrates per cup. A 1-cup serving of cooked spinach contains 41 calories and 7 g of carbohydrates, still making it a low-calorie, low-carb food.
Shrimp
Shrimp provides 18 g of protein and 84 calories in 3 oz. boiled or steamed. Shrimp has no carbohydrates. Shrimp are also a source of iron, the B complex of vitamins, phosphorus and selenium. For a low-calorie, low-carb snack, dip steamed shrimp into salsa or a small amount of light balsamic vinaigrette.
Egg Whites
Egg whites contain just 16 calories each with no carbohydrates. Egg whites scrambled with vegetables such as spinach and mushrooms can be a satisfying, low carb meal or snack. Egg whites are also a quality source of protein.
Watery Vegetables
Radishes, alfalfa sprouts, fennel, celery, cucumbers, mushrooms and jicama are examples of watery vegetables with few calories and carbohydrates per serving. One cup of raw, white mushrooms has just 15 calories and 2 g of carbohydrates and 1 cup sliced, raw jicama has 46 calories and 11 g of carbohydrates. These vegetables are best raw and can be used in salads or in lieu of higher calorie and carb foods such as chips and snack crackers. The raw vegetables satisfy your need to crunch and snack, without blowing your calorie budget. They are also rich in fiber and many vitamins and minerals.
Member Comments