A low-carbohydrate diet can help you lose weight by counting carbohydrates, but if you are not careful, this type of diet can be high in cholesterol-raising saturated fats from fatty meats, full-fat cheese and butter. Better choices include foods with monounsaturated and polyunsaturated fats. A low-carbohydrate diet may not be a healthy long-term diet to follow, so consult a nutritionist to help you design a balanced weight loss plan.
Plant-Based Oils
Plant-based oils, such as sunflower, safflower, corn and sesame oil are high in essential omega-6 polyunsaturated fatty acids. Walnut and flaxseed oil provide alpha-linolenic acid, a short-chain omega-3 fat, which may lower your risk for sudden cardiac death. These pure fats are carbohydrate-free, and they have no cholesterol. Avoid palm and coconut oils, even though they are plant-based oils, because they are high in unhealthy saturated fats.
Fatty Fish and Shellfish
Fatty fish and shellfish are high in protein and low in carbohydrates; they also supply long-chain, omega-3 polyunsaturated fatty acids. These fats, also called DHA and EPA, may lower your risk for heart disease when you consume them regularly. The 2010 Dietary Guidelines from the U.S. Department of Health and Human Services recommend eating two servings of fatty fish or shellfish twice per week. Carbohydrate-free choices include salmon, tuna, herring and mackerel, and low-carbohydrate choices include shrimp and oysters.
Soy-Based Products
Many soy-based products provide healthy fats and are low in carbohydrates. Soy is a natural source of heart-healthy unsaturated fats, and it is low in saturated fat and free from cholesterol. Healthy options include regular tofu and soy-based meat substitutes such as veggie burgers, vegetarian ground beef and soy sausage. Some soy-based products, such as fruit-flavored soy yogurt or soy milk, are higher in carbohydrates or sugar. Light tofu is still healthy, but it is not high in fat.
Avocados and Olives
Avocados and olives are low in carbohydrates, and most of their fat comes from monounsaturated fats, which may lower levels of cholesterol in your blood, according to MayoClinic.com. Some of their carbohydrates are from dietary fiber, which does not raise your blood sugar levels. Avocados and olives are also healthy because they provide vitamin E, but keep in mind that they are high in calories, and olives are high in sodium. Olive and canola oil are carbohydrate-free sources of monounsaturated fats.
References
- U.S. Department of Agriculture: Legumes and Legume Products
- U.S. Department of Agriculture: Fats and Oils
- Linus Pauling Institute Micronutrient Information Center; Essential Fatty Acids; Jane Higdon; December 2005
- MayoClinic.com: Dietary Fats; Know Which Types to Choose; Feb. 15, 2011
- U.S. Department of Health and Human Services; Dietary Guidelines for Americans, 2010; January 2010
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