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List of Low-carbohydrate Foods

Reshma Jirage
Low carbohydrate foods contain a limited amount of carbohydrates. Generally, they are a part of a dietary program adopted for weight loss as well as diabetes control. Here is a compilation of low carbohydrate foods.

Quick Fact

Other than obesity and diabetes, low carbohydrate food items are also
recommended to treat certain other conditions, such as epilepsy. Low carbohydrate diets include plenty of lean protein foods such as eggs, meat and fish.
Such diets also include a considerable portion of fats, including saturated fats. Low carbohydrate diet, if followed properly, has numerous health benefits. It helps reduce total cholesterol, bad (LDL) cholesterol, and systolic blood pressure. It is also beneficial for diabetics, as it controls blood glucose levels.
Some of the benefits of low carbohydrate foods are quick weight loss, improved levels of triglycerides, decreased blood sugar levels, improved insulin sensitivity, increased good (HDL) cholesterol, and controlled blood pressure.
Some of the potential effects of low-carb diets on the body are increased energy levels, less cravings for sweets, better mental concentration, improved mood and emotions, no emotional or compulsive eating, decreased frequency of bloating, and improved dental hygiene.

Low-carbohydrate Food Options
This section enlists some food items whose carbohydrate content is almost non-existent. These food items have been listed under two major food-source categories, viz., plant sources and animal sources. Therefore, you will find a lot of low-carb options here, irrespective of your food preference.

From Plant Sources

Low-carbohydrate foods from plant sources include lots of green vegetables, fruits and nuts. Here are some vegetables included in low carbohydrate diet.
Spinach, lettuce, asparagus, mustard greens, turnip greens, beet greens, kale, parsley, collard, bok choy, cauliflower, broccoli, cucumber, celery, red, green or Chinese cabbage, zucchini, sweet or hot peppers, yellow summer squash, beets, carrots, kohlrabi, red or yellow onions, turnips, watercress, radish, pumpkin, avocados and Brussels sprouts.
Low-carbohydrate foods also include fresh fruits such as:
Papaya, watermelon, tomatoes, figs, lime, lemon, apples, plums, kiwis, all kinds of berries, oranges, pears, grapefruit, tangerines, pineapple, and fresh coconut or unsweetened coconut milk.

From Animal Sources

Dairy, poultry, fish, seafood, and meat (both red and white) are very good sources of low-carb nutrition. Here is a categorical list of all the food items, coming from animal sources, that you can include in your no-carb/low-carb diet.
Butter, cheese, and cream are dairy items that are free from the natural sugars contained in milk. Hard cheeses, such as Gouda, cottage cheese, and Emmental, pack loads of calcium, besides the regular dairy proteins contained in all types of cheeses.
The fish that are included in the list of low-carbohydrate food are wild salmon, Alaskan halibut, orange roughy, sardines, anchovies, trout, Chilean sea bass, and mackerel. Shellfish such as crabs, shrimp, clams, lobster, and oysters can be consumed once a week.
Lean red meat, white meat, and wild game (pheasant, rabbit, deer, goose and duck) are acceptable once or twice a week. Grass-fed beef, which is not treated with antibiotics or hormones, and internal organs of goat like heart, liver, bone marrow, and pancreas, can be consumed once or twice a week.
Herbs used as seasonings and condiments, such as ginger, fresh garlic, cinnamon, and turmeric can safely be included in low-carb diets.
You can also use some anti-inflammatory culinary spices and antioxidants in low-carb cooking, such as, dill, oregano, sage, and thyme. Cooking such as canola, walnut oil, and flaxseed oil may be used to prepare low carbohydrate dishes.
Some other food items that are low in carbohydrates are soy foods, soy protein powders, rice protein powder, seeds, fresh olives, and green tea.
Low-carbohydrate diet is an effective option for quick weight loss. However, before you follow this list for weight loss program, you need to consult a dietitian.