Protein foods without carbohydrates may be part of your plan if you are trying to stick to a low-carbohydrate or high-protein weight-loss diet, or you may be interested in these foods if you are trying to reduce your carbohydrate intake to control your blood-sugar levels. The best carbohydrate-free protein sources are low in saturated fat and high in essential nutrients, and you should choose them as part of a balanced diet.
Lean Meat
Pure meats, such as beef and pork, are free of carbohydrates, and lean cuts are low in calories. Choose lean ground beef or cuts of pork or beef without visible fat. Fatty cuts of meat are unhealthy because of their high amounts of cholesterol-raising saturated fat. Beef and pork are high in iron and vitamin B-12. Processed meats -- such as luncheon meats, cured ham and bacon -- may contain carbohydrates from starches or added sugars.
Fatty Fish
Fatty fish provide about 20 to 25 g of protein per 100-g serving, and they are among the best carbohydrate-free sources of protein because of their long-chain omega-3 fatty acids, which may lower your risk for heart disease. Salmon, anchovies, mackerel and sardines are natural sources of calcium and vitamin D. Fatty fish canned in sauces, such as sardines in tomato sauce, are still high in protein and healthy fats, but they contain a small amount of carbohydrates.
Poultry
Poultry is among the best zero-carbohydrate sources of protein. A 3-oz. serving of grilled chicken breast has nearly 30 g of protein. To reduce your intake of saturated fat and cholesterol, choose white-meat, skinless chicken or turkey instead of dark-meat poultry with the skin. Low-fat poultry can be good for a weight-loss diet, because it is low in calories and high in protein, which is a filling nutrient. Use it as an entrée or in salads.
Eggs
Eggs are excellent sources of protein for a low-carbohydrate diet, because they are carbohydrate-free and versatile. You can use them for breakfast in omelets or scrambled egg dishes, for lunch or dinner in casseroles, or for a hard-boiled egg snack. A large, whole egg has 6 g of protein, with all of it contained in the fat-free white. Eggs are high in cholesterol, but if you do not eat the yolk, you will save yourself 213 mg of cholesterol.
References
- U.S. Department of Health and Human Services; Dietary Guidelines for Americans 2010; January 2010
- U.S. Department of Agriculture: Beef Products
- U.S. Department of Agriculture: Finfish and Shellfish Products
- U.S. Department of Agriculture: Poultry Products
- U.S. Department of Agriculture: Dairy and Egg Products
- U.S. Department of Agriculture: Pork Products
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