Carbohydrates are components of foods that are necessary for physical health and mental function. Your body converts these nutrients into glucose, which serves as a source of energy. However, a diet high in carbohydrates may encourage weight gain, because your body stores unused glucose as fats. A low-carbohydrate meal can provide nutrients without increasing your risk of weight gain. A low-carb diet typically limits carbohydrates to 50 to 150 g per day, according to MayoClinic.com.
Lean Proteins
Choose a lean protein as an entree for your meal. Lean meats are low in carbohydrates, and supply protein for energy. Fish, such as salmon, tuna steaks and herring, are abundant sources of low-carbohydrate protein. You can also choose lean poultry, such as white-meat chicken or turkey, or a meat replacement such as tofu steaks or tempeh. Grill or bake lean meats or meat replacements instead of frying to reduce your use of oils. If frying is necessary, use olive oil, a monounsaturated fat that lacks the artery-clogging saturated fats of margarine and shortening.
Side Dishes
Breads and potatoes are common meal accompaniments in the typical American diet; however, these foods are loaded with carbohydrates. Instead, opt for steamed vegetables, such as asparagus, broccoli, cauliflower or carrots, as a side dish. Although vegetables contain carbohydrates, they are much lower in carbohydrates than typical American side dishes. Season steamed vegetables with ground cayenne pepper, grated ginger or minced garlic to enhance flavor without adding the sodium found in table salt.
Beverages
Skip soft drinks and milk, which are high in carbohydrates. Instead, serve fresh fruit juices made with a kitchen juicer. Juices made from fresh oranges, apples, mangoes or papayas are low in carbohydrates and supply a wealth of nutrients such as vitamin C, potassium and vitamin A. Alternatively, choose distilled water, a carbohydrate-free beverage necessary for hydration and cellular function. Coffee and tea are also carbohydrate-free beverage choices for your meal.
Desserts
Avoid pies, cakes and pastries, which are common high-carbohydrate desserts in the United States. Instead, serve freshly-cut fruit, such as strawberries, pineapple, banana slices, grapes, blueberries, apples or pears, to satisfy your sweet tooth after your meal. Like fruit juices, these low-carbohydrate foods provide a wealth of nutrients, including antioxidants that may help prevent free radical damage and cancer.
References
- "Low Carb Vegetarian"; Margo Demello; 2004
- "The Carbohydrate Addict's Cookbook"; Richard F. Heller; 2001
- MayoClinic.com; Low-Carb Diet; May 1, 2010
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