For a healthy life, three basic elements are necessary. These are fats, proteins, and carbohydrates. Life is impossible without these three elements. However many people follow different dietary guidelines and adopt different diet plans such as vegan diet, keto diet, paleo diet, and dash diet, etc. And the most trending one is the keto diet without carbs. When someone is looking for foods without carbs, it is very difficult to find out. Except for some fats and oils, there is no other food with zero carbs. All foods have trace amounts of carbs so it is better to say ‘Foods with low Carbs than ‘Foods with no Carbs‘. Therefore people should explore low carbs foods for a keto diet.
Carbohydrates are sugars and starches that are frequently present in some fruits, vegetables, and other dairy products. When the body gets a higher amount than its requirements, the carbohydrates start depositing in the body leading to overweight. Therefore many people changing their eating pattern to a keto diet whether to lose weight or adopt a healthy lifestyle.
Keto diets involve zero consumption of carbohydrates. When the Keto diet is planned normally the little fraction of Carbs is ignored and foods with minute carbs are included in the diet but their portion size must be maintained to get carbs as little as possible.
Also Read Ketogenic Diet Pros And Cons for more information
What foods are low in carbs?
For foods to be given the status of low carbs food, the fraction of carbs must be less than one gram per serving of that food. These are foods with low carbs:
- Green leafy vegetables
- Coconut oil, rapeseed oil, and olive oils
- Low calories fruits
- Some dairy products
Low carb meats
For the Keto diet here is a list of meat items that will serve as a protein source. It is recommended to eat them fresh while taking them as low carb foods within a day without mixing with other ingredients:
- Beef (salted or cured beef)
- Lamb (high in iron, conjugated linoleic acid, and vitamin B12)
- Hot dogs
- Game meat
- Organ meat (other than liver because liver contains an adequate amount of glycogen)
- Canned or smoked meat
Low carb fish
There are plenty of low carb fish you can take as a snack in your Keto diet plan
- Smoked fish
- Fish snackers
- Canned fish
If you are taking ready-to-eat foods, make sure that the product does not contain any additional carb-containing ingredients.
Zero carb beverages
With the concept of the Keto diet, low-carb foods are gaining value. Now people are willing to take low carbs beverages along with foods as an alternative for energy intake. Here is a list of zero carb drinks that you can use throughout the day:
- Black and green tea
- Soda water
Make sure to drink plenty of water in the Keto diet plan to remain healthy and fresh.
Eggs are one of the most consumed and most nutritious foods on Earth. Egg white is best for hypertensive patients and egg yolk has other multiple nutrients. Eggs are mostly included in ‘low Carbs foods that are high in proteins.
Green leafy vegetables
Green leafy vegetables are normally considered as low Crabs food easy to digest. This category offers several different vegetables being different in taste and flavor.
- Spinach (4 grams per 100 grams)
- Eggplant (6 grams per 100 grams)
- Broccoli (7 grams per 100 grams)
- Kale (10 grams per 100 grams)
- Tomatoes (4 grams per 100 grams)
- Cauliflower (5 grams per 100 grams)
- Cucumber (4-gram crabs per 100 grams)
Low carbs Fruits
When looking for low-carb foods high in vitamin C, fruit can serve you. The fruits category that is rich in vitamin C, carotenoids, antioxidants, and other vitamins is best to take in the Keto diet plan as low-carb fruits. These fruits with carbs percentage are as follows:
- Guava (14%)
- Oranges (12%)
- Berries (8%)
- Avocadoes (8.5%)
- Strawberries (8%)
- Grapefruits (11%)
- Kiwi (10%)
- Apricots (11%)
Also Read: The most nutritious fruits in the world
- Chia seeds
Low carb dairy category
The dairy category includes a planet of different milk foods as zero-carb products. These are
These are dairy products that contain less than 10% of carbs but are a rich source of energy and fats.
What low carbs foods are high in fiber?
Avocadoes, flax seeds, chia seeds, peanuts, blueberries, raspberries, broccoli, cauliflower, high fibrous cereals, spinach, and coconut are full of fibers with low carbs and are helpful in the Keto diet plan.
What are the low-carb foods for diabetics?
Normally fruit and juices like mango, watermelon is high in sugars so these are not recommended. The best low-carb foods for diabetes are cherries, meat products, salted cheeses, green vegetables, beans, nuts, and fish crackers, etc.
Is low carb food safe in pregnancy?
It is frequently asked a question that ‘Is low carb food safe in pregnancy’? The answer is quite complicated because some dietitian refers it other refuse it.
In pregnancy gestational diabetes is a very common problem that must be prevented. In the US, it occurs in 10% of pregnant women. Some women get recovery from gestational diabetes after pregnancy but some have to live with it for whole life. To minimize the risk of this illness, some doctors suggest taking zero-carb foods at that time. But this is also a fact that baby needs nutrients offered by carbohydrates for their optimum growth.
Here it is suggested to minimize carb foods but do not overcome this for baby growth. A portion size of low carb and high carb foods should be suggested by consulting a doctor.
How can I transfer my daily eating plan to low-sugar foods?
Simply cut sugar drinks and fruits from your daily routine. Try to take low carbs food high in fiber. Drink adequate water. It is best to eat fresh vegetables with no added flavors. When eating ready-to-eat foods, read the label carefully and eat only those items that have less than one gram of carbs per serving.
Things to consider
Before buying any low-carb food, must read the label carefully. If the food has additional carb-containing ingredients like dextrose, sugar, starch, or maltodextrin the total carb content of food will be higher than one gram per serving, so it must be avoided in the Keto diet plan. Always try to eat fresh or minimum processed food in your daily routine. When following low carbs diet for weight loss, the person must have adequate exercise to facilitate the body weight management process.