Low-carbohydrate diets are starting to trend; Plans show quick results and keep
you fit in today's busy lifestyle. Though eating low-carb foods may seem old school,
the practice isn’t outdated and will always be good for your health.
Carbohydrates are macronutrients in many foods and drinks. Your body
transforms carbs into glucose, which then becomes a primary energy source,
and that's why experts firmly recommend their regulated and limited daily intake.
Hundreds of low-carb, low-sugar foods are available, but this doesn't mean
they're healthy. Many contain preservatives, hidden sugars,
synthetic flavors, and potentially harmful chemicals. So, let's check
out ​some of the healthiest low-carbs and low-sugar foods​ for your balanced diet.
Always add Avocado.
Sometimes referred to as butter fruit, avocados are very healthy. A third of
Avocado contains only five grams of carbs, and it's also high in monounsaturated healthy fats,
which keeps the blood cholesterol low and helps with burning fat belly.
The primary antioxidants in Avocado are glutathione and lutein,
which promote good health. Vitamin E helps moisturize your skin, and vitamin C enhances
elasticity. Almost 78 percent of the carbs in Avocado are rich in fiber,
which maintains the health of your gut and stops constipation.
Did someone say Strawberries?
If you are conscious of your diet, then strawberries are a must on your list.
The dazzling red color and the odor of this fruit can lighten up any salad or smoothie.
Strawberries are low on carbs and full of phytonutrients that are beneficial antioxidants.
A cup of strawberries contains about 48 calories, and 0.5 grams of fat,
1 gram of protein, and about 11 grams of carbs, including about 7 grams of sugars
and 3 grams of fiber. The high fiber and low sugar content keep your energy level high.
Why not give Quinoa a try?
Quinoa is not a hundred percent carb-free but is very low on carbs and can be an excellent
replacement for white rice. Also, its fiber content is very high compared to any other grains.
It’s gluten-free and has primary amino acids. It is even beneficial for blood sugar control.
Quinoa is rich in zinc, magnesium, potassium, and iron. It also improves your metabolism.
On to…
Oatmeal
If you are on a low-carb diet, add a bowl of Oatmeal for breakfast.
Oats also have an impressive amount of fiber and protein,
which helps you manage your weight. Oats reduce cholesterol levels and are rich in
minerals like magnesium, phosphorus, copper, zinc, folate, vitamin B5,
and B1. Oats can keep your blood sugar in check and can keep you feeling full for longer hours.
Eggs are essential.
Packed with many much-needed nutrients, you can have eggs at any time of the day.
One of the most beloved low-carb foods, eggs are a common food item of a low-carb diet.
A large egg has 0.4 grams of carbs and 6 grams of protein. It also contains
23 percent of the Recommended Daily Allowance of selenium,
11 percent of vitamin B12, and 10 percent of phosphorus. Also,
don’t forget to have that yolk; it’s packed with choline, an essential nutrient for brain health.
Greek yogurt is a must!
The carb content of Greek yogurt is only 4g per 100 g, and it is high in nutrients.
Having Greek yogurt carries calcium and protein, which improve your bone health.
It also has probiotic properties and healthy fats,
which can help you lose weight and enhance your metabolic health. Eating
Greek yogurt is also suitable if you are struggling with mental health issues.
Next is Seafood
Seafood​ is one of the tastiest and healthiest low-carb foods you
can have. Many options are available, like shrimp, crab, oysters, lobster,
and octopus. These savory foods blend well with salads and soups.
Have you ever tried shrimp tacos, oyster stew delicious cooked lobster? These dishes are
very low in carbs and calories. For instance, cooked shrimp has about 17 grams of protein,
0.9 grams of fat and about 84 calories, and zero carbs. Also, lobster only has 135
calories and more than 28 grams of protein. Add seafood to your regular eating habits already.
Fish ​
Fish​ is known worldwide for its rich content of protein and omega-3s. Fish types like tuna,
salmon, mackerel, and sardines are incredibly beneficial. The study notes that ​eating fish
once or twice a week can decrease heart disease risk by 36 percent​. The ​omega-3s
in fish​ fight inflammation, improve blood lipids and boost the healthy cardiovascular.
A recent 16-year study assessed ​the link between mortality and fish consumption​.
The men who had fish regularly had a 20 percent lower risk of death from respiratory disorders,
37 percent lower risk of mortality from any chronic liver disease,
and a 6 percent lower risk of cancer mortality than those who didn't have fish regularly. Also,
the threat of heart disease in women who consumed fish was 10 percent lower than in others.
Unprocessed Poultry and Meat ​
Poultry and Meat​ give at least 20 grams of protein per serving
and have no carbs. ​Organ meats​ are very healthy,
too, offering large doses of B-complex vitamins, chicken breast, and omega-3s.
According to a 2015 review, ​poultry, and white Meat, in general, protect against diabetes,
obesity, and heart disease​ when taken with a vegetable-rich diet. Researchers also found
that poultry offers high-quality protein, vitamin K, vitamin E, vitamin B12, iron, zinc, and other
primary nutrients for overall health. Now, let's check some vegetables that fit into our category.
Broccoli
Like many other vegetables, Broccoli is also low on carbs. It has vitamin C,
which boosts your immunity and helps to fight cancer. Another vital benefit of Broccoli is
the presence of a compound formed from a substance called glucobrassicin,
which has essential antitumor activity via its control of estrogen activity and metabolism.
A cup of Broccoli will have only 30 calories, 3 grams of fiber,
and contains only 6 grams of carbs. Like other cruciferous vegetables,
Broccoli is rich in cancer-fighting compounds called glucosinolates.
Zucchini
Zucchini is no doubt a part of the diet of any low-carb diet plan. It's because
it contains hardly 3g of carbs. It includes a substantial amount of vitamin C and fiber pectin,
a polysaccharide that lowers cholesterol and prevents plaque gathering in your arteries.
The water content is also high in zucchini which helps in easy digestion,
and that's why it stops irritable bowel syndrome and constipation. Also, antioxidants like lutein
and zeaxanthin are suitable for the skin. It is also very versatile that you can grill,
sauté, transform it into noodles and have it in many creative ways.
Last on our list is Dark, Leafy Greens.
Dark, leafy greens like Spinach, kale, mustard greens, arugula,
swiss chard, and watercress are all fantastic for low-carb dieters. Dark,
leafy greens have large amounts of fiber and tiny amounts of calories and carbs,
filling you up quickly. Think about how you feel after eating a big plate of salad against a piece
of cake or a handful of chips. Salad keeps you full for long periods and boosts your energy,
while cake and chips cause spikes in the sugar followed by crashes.
One cup of raw Spinach has about 7 calories and 1 gram of carbs. Still,
it provides more than half the daily essential intake of vitamin A and vitamin K. It's also a
great source of vitamin C, manganese, magnesium, iron, and antioxidants.
Adding all these low-carb and low-sugar food items to your daily meals can be miraculous
to your health. While it is not recommended to altogether cancel carbs from your diet,
taking them in limited quantities can do wonders. Want to know more about carbs and sugar?
Watch High Carb Foods You Should AVOID In Your Daily Diet
Or
9 Fruits You Should Be Eating If You Are Diabetic
Click one and why not both to keep the conversation going? W hat food
items are you adding to your diet from our list? Let us know in the comments.