seafood-164664_640

For those who are following a low carbohydrate diet, here are some low carbohydrate foods that will add up to your ideas as to which kind of foods you should eat. The carbohydrate count used here is net carbs per 3.5 oz or 100g weight and not per serving.

To make it easier for you, the foods listed here are grouped based on how they are used when they are cooked. There are 3 parts of this article. This first one will cover fats and protein foods.

The low carb diet that we follow is called The Metabolic Factor. Click here to discover does the Metabolic Factor work?

Protein Foods with Low Carbohydrate Content

1. Eggs, Fish, Meat

Fish and meat are the stars of this low carbohydrate foods list for the protein category. Most unprocessed fish and meat contain zero carb. Processed meats such as sausages, ham and bacon may contain high carb ingredients such as sugar.

Just to make sure, you can check the labels before buying and eating them. Organ meats, mussels and oysters are highly recommended to be eaten only occasionally.

Eggs have low carb content. In fact, a large egg has only 0.4g of carbohydrates which is why it is good especially for dieters or to those who want to either lose weight or gain muscles. Avoid meats which have been coated or prepared with high carb ingredients such as flour, breadcrumbs, batter and sauces.

2. Dairy Products

Milk contains high carb content since it has lactose. Milk contains 5g of carb content per 100 ml which is why it is usually restricted to those people who are in low carb diet. However, the lactose is just contained in the milk’s skim part therefore, products made from cream may contain low carb content.

A Heavy cream can be added into your low carbohydrate foods list wince it only contains 0.4g of carbohydrate per tablespoon. Just make sure that it is a pure dairy cream.

Butter is one of those dairy products that contain almost zero amount of carbohydrate. As a matter of fact, it only contains 0.1g of carb per 100g.

Cheese may vary depending on how it is made and its type. Hard cheese, also known as cheddar cheese, usually has almost zero carb content. You can check the labels of the cheese that you would like to buy to know the carb content and which one will best suit you since you want to lose weight and be fit.

There are low fat yogurts which are available in the market nowadays. This type of yogurt contains less amount of lactose compared to the whole milk yogurt. If you want to make sure that you are buying the right kind of yogurt to put in your list of low carb foods, check the labels.

3. Oils

Liquid oils including sunflower oil, canola oil and olive oil contain zero amount of carbohydrate. One type of oil, solid when it is in a cooler room temperature, which also contains zero amount of carbohydrate is the coconut oil.

When it comes to spray oils, you should check the labels first before buying one since it might contain a higher carb count.

4. Seeds and Nuts

Flax seeds, also known as linseeds, contain very high amount of fiber and extremely low in carb content. There are some low carb diet plans that will recommend you to take at least 1 tablespoon of ground flax each day since it is very high in fiber.

Pecans have the lowest carb count when it comes to nuts since it has about 4.3g of carb per 100g. For the other nuts and seeds such as hazelnuts, macadamias, brazils, pine nuts, almonds, peanuts, sunflower seeds and sesame seeds, they contain 5-12g of carb content per 100g and they will fall on the medium carbohydrate range.

A kind of nut and seed which have the highest carb content are the cashews and pumpkin seeds and they contain about 14-27g of carbohydrate per 100g.

These are the low carb fats and protein foods. In the next part, we will talk about the vegetables on a low carb food list.

Delicious Bacon

This part of the low carb food list will focus more on vegetables. After reading this article, you will have more ideas on what kinds of vegetables you should be including in your list and how much vegetables you should be eating in a day or in a week.

Remember not to measure vegetables with the use of a cup because it will just give you an inaccurate measurement. You should weight it because it is the most accurate way of measuring vegetables. If you are following a certain program such as the Atkins diet, you will be provided with the list of low carb foods including the vegetables. However, you can still add vegetables on your list after knowing the low carb vegetables listed here.

Good Vegetables to Stay Fit

1. Low Carb Vegetables

Green vegetables are definitely included in this category since most of them have very low carb content. Green vegetables have less than 5g of carbohydrate per 100g of serving. Aside from green vegetables, there are also non-green veggies that have low carb content and here are great examples.

Watercress, endive, asparagus, bokchoy or pak choi, spinach and lettuce only contain less than 2g Of carbohydrate per 100g of serving.

Kohlrabi, cauliflower, mushroom, tomato, eggplant or aubergine, radish, celery, green bell pepper, summer squash or marrow, zucchini or courgette and aurugula or rocket only contain 2g to 2.9g of carbohydrate per 100g. of serving.

Green onion tops or spring onion tops, string beans, parsley, okra, jicama, red bell pepper, white cabbage, green cabbage and cucumber only contain 3g to 3.9g of carbohydrate per 100g of serving.

Snow peas or mange-tout, fennel, yellow bell pepper, turnip and broccoli only contain 4g to 4.9g of carbohydrate per 100g of serving.

2. Medium to High Carb Vegetables

In this category, we will include the kinds of vegetables that do not fall under the low carb food list since they have higher carb content than the ones that are listed above. Onions are included in the medium carb vegetables list unless they are served in small quantities.

Other medium carb vegetables include celeriac, winter squashes, rutabaga or swede, carrot, pumpkin, red cabbage, kale, green peas and leek. These vegetables contain 5g to 12g of carbohydrate per 100g of serving.

The vegetables that are included in the high carb list are parsnip, lentils, garbanzo and similar beans, potato including sweet potato, and corn. Corn is not really a vegetable but a grain–however, we’re including it here since many people think of it as a vegetable. These high carb veggies contain more than 12g of carbohydrate per 100g of serving.

On a low carb diet, you might include small quantities of medium carb vegetables, but not large servings. You would probably not include any high carb vegetables.

3. Olives and Avocados

Olives and avocados are actually not vegetables because they are fruits. However, these 2 common low carb fruits are not sweet tasting and are usually included in salads which is why we have included them in this part of the food list.

California avocados only contain about 1.8g of carbohydrate per 100g of serving and Florida avocados only contain 2.2g of carbohydrate per 100g of serving thus, they are both good for those people who want to lose weight and be fit.

For the olives, they only contain around 3g of carbohydrate per 100g of serving but be careful not to buy those that contain added sugars in the liquid.

Part 3 of our low carb foods list will look at other foods.

lemon-69755_640

In this part 3 of our low carb foods list, we will be talking about the foods other than what was mentioned on the first and second part of this article. In this part, we have the foods that have higher carb content and others that may or may not fall under the low carb foods list.

Other Foods that may Contain Low or High Carb Content

1. Fruit

Most sweet fruits have more than 5g of carb content per 100g serving. Blackberries, strawberries and raspberries are the sweet fruits that have the lowest amount of carb content. They have about 5.5g or carb content per 100g of serving. Melons, such as watermelon, have about 8g of carb content per 100g.

Other fresh fruits contain about 10g – 20g of carbohydrate per 100g. One particular fresh fruit that contain the highest amount of carbohydrate is banana. Dried fruits definitely contain higher amount of carb content since they have been added with sugar.

2. Grains

Unfortunately, there is no such thing as grains that will fall into the low carb foods list. Quinoa, buckwheat or kasha, rye, oats, barley, millet, rice, corn and wheat all have high carbohydrate content. These grains have about 60g to 80g of carb per 100g of serving when uncooked.

Any food that is made from grains will fall under the high carb list such as rice cakes, popcorn, pasta and bread.

3. Alcohol

Distilled spirits such as gin, rum, vodka and whiskey do not contain carbohydrate unless mixers are added. Wine has about 2.5g of carb content per 100 ml of serving. A regular has the highest carb content among all the alcoholic beverages. A regular been contains about 3.6g of carbohydrate per 100 ml of serving.

4. Spices and Herbs

Most herbs are included in the low carb list since most of them are made from green vegetables. Spices, on the other hand, contain higher amount of carbohydrate because they are usually made from ground seeds.

5. Processed and Packaged Foods

When buying processed or packaged foods, you should always check the labels to know the nutritional information of that particular food. By doing this, you will be able to know how much is that food’s carb content. Most labels of processed or packaged foods contain amount of carbohydrates in grams. If not, you can do some research before buying and eating them.

These lists of low carb foods may greatly help in speeding up the process of looking fit and healthy. Other than calories, you should be well aware that foods that contain high carb content can make you gain weight fast. However, do not restrict yourself from taking at least a small amount of carbohydrates since our body needs it as energy especially when you exercise regularly or if you have a busy daily schedule.

Return to page 1