If you are following a low carbohydrate diet to lose weight or manage your weight, you might be curious which are the most healthful foods that do not contain significant amounts of carbohydrates. Remember, as Health Services at West Virginia University explains, carbohydrates are not "bad," but you should avoid high glycemic carbohydrates that are made of simple sugars if your are trying to lose weight or control your blood sugar.
Egg Whites
Egg whites are among the very best no-carbohydrate foods. Egg whites are virtually 100 percent protein and contain no saturated fat or carbohydrates. The American Council on Exercise recommends eating egg whites if you are trying to lose weight because egg whites are low-calorie food that is high in protein. Each egg white has 4 g of protein and only 20 calories. Whole eggs, with the yolk, also have no carbohydrates and are source of healthful omega-3 fatty acids that support optimal heart health and a nutrient called "choline." According to Dr. Jonny Bowden, Ph.D and a clinical nutrition specialist, choline is critical for maintaining optimal cardiovascular and cognitive health and function.
Tuna and Canned Tuna
The American Council on Excerise and Dr. Jonny Bowden, in his book "The 150 Healthiest Foods on Earth," recommend eating both fresh tuna and canned tuna as a low calorie protein source. Tuna, at only 130 calories per can, is also a good low-calorie source of omega 3 fatty acids, selenium, vitamin D and several of the B vitamins. Although Dr. Bowden states that tuna is not as packed full of omega 3s and healthful unsaturated fats as fish such as salmon or sardines, tuna may be the "best" fish for losing weight. This is because, like egg whites, tuna is nearly void of fat and carbohydrates. Canned tuna is healthful choice to get your two servings of fish per week, as recommended by the American Heart Association.
Extra Virgin Olive Oil
Extra virgin olive oil is one of the best no carbohydrates food sources you can eat. Unlike tuna or egg whites, olive oil is a source of healthful unsaturated fats, particularly heart-healthy monounsaturated fats. Olive oil has low amounts of saturated fat and no trans fatty acids. To get the most benefit from olive oil, you should ideally substitute olive oil for unhealthful foods such as butter and margarine. The monounsaturated fat in olive oil is associated with a lowered risk of heart disease, obesity, diabetes and can also reduce inflammation and blood pressure.
Sardines
Sardines may not be one of the first foods that comes to mind when you think of the best foods with no carbohydrates, but Dr. Jonny Bowden raves about the health benefits of sardines. He lists them among the very best fish you can eat because gram for gram, sardines have the most omega 3 fatty acids of any fish, including salmon. Omega 3 fatty acids can lower your blood cholesterol, ease inflammation and lower your risk of heart disease, cancer and arthritis, according to the University of Maryland Medical Center.
References
- "The 150 Healthiest Foods on Earth"; Dr. Jonny Bowden; 2007
- West Virginia University: 10 Dieting Myths
- American Council on Exercise: Negative Calorie Foods - Do They Exist?
- JonnyBowdenBlog.com: 10 Superfoods for Weight Loss (Part One)
- Northwestern University: Healthy Mediterranean Diet Linked to Olive Oil, New Study Finds; Katherine Sacks; Apr 27 2010
- University of Maryland Medical Center: Omega-3 Fatty Acids
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