If you are following a low carb diet for weight loss or health, you are most likely cutting out sugar as well as grains, bread and cereals. Most foods low in carbohydrates are also low in sugar, as sugar is a form of carbohydrate. Whole, unprocessed foods are more likely to be low in carbohydrates and sugar than processed products. Low-carb, low-sugar meals emphasize lean proteins and fresh vegetables, with very modest amounts of grains, dairy and fruit.
Significance
Carbohydrates are a macronutrient that provides your tissues, cells and organs with energy for optimal functioning. A low-carb diet keeps your consumption of carbohydrates to between 50 and 150 g per day. Some low-carb plans, such as the induction phase of the Atkins plan or phase 1 of the South Beach Diet, limit carbs to 20 to 30 g daily. Limiting carbohydrates reduces your calorie intake and, advocates say, forces your body to burn fat for fuel. Sugars are pure carbohydrates. The average American ate 22.2 tsp. of sugar per day between 2001 and 2004, reports the American Heart Association. This excessive intake of sugar can lead to weight gain, nutritional deficiencies and metabolic complications. Before following any diet plan, be sure to consult with your health care provider.
Breakfast
A low-carb, low-sugar breakfast can start with eggs. Eggs contain only trace amounts of carbohydrates and no sugar. Try scrambled eggs with ¼ cup of shredded cheddar cheese and ½ cup of chopped tomatoes for 3.5 g of carbohydrates and only 2.5 g of sugar. If you are concerned about cholesterol and fat, scramble four egg whites and make into an omelet filled with 1 cup of sliced mushrooms and ½ cup of cooked spinach for 5.5 g of carbohydrates and just 1.5 g of sugar. Another alternative is to make homemade sausage by blending together raw, extra lean turkey with 1 tsp. of fennel seeds, a dash of salt, black pepper and 1 tsp. of Italian seasoning. Cook on the stovetop or under the broiler and serve with a low-carb wheat wrap for a breakfast with 11 g of carbohydrates and 1 g of sugar.
Lunch
At lunch, make a large salad made with 2 cups of romaine lettuce, 1 cup of alfalfa sprouts, 1 cup of radishes and 4 oz. of grilled chicken. Dress with 1 tbsp. of olive oil and the juice of one lemon for 13 g of carbohydrates and 5 g of sugar. You could also make a lunch of 4 oz. of steamed shrimp with ¼ cup of brown rice and ½ cup of broccoli for 17 g of carbs with just 1 g of sugar. Vary your protein choices if you tire of shrimp or chicken. Choose from seared pork tenderloin, lean steak, turkey cutlets, white fish or salmon.
Dinner
For a low-carb, low-sugar dinner, make tacos by wrapping broiled, extra lean ground beef mixed with chili powder and chopped garlic in leaves of romaine lettuce. Top with a few slices of avocado for 4 g of carbohydrates and less than 1 g of sugar. Another low-carb, low-sugar option is a thinly pounded chicken breast wrapped around 1 oz. of soft goat cheese and chopped chives. Serve with 10 asparagus spears for 2.5 g of carbohydrates and only trace amounts of sugar. If you need a quick option, simply broil any fish, poultry or lean meat and have it with 1 to 2 cups of green beans, sautéed bok choy, steamed cauliflower or mixed greens for 10 g or less of carbs and 5 g or less of sugar.
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