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.
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.