Digestion * Nutrition 

Health * Fitness




Low Carb Food List

When looking for a low carb food list, it is best not to lump all carbs together. It is far better to list the 'good' carbs and the 'bad' carbs separately. Good carbs do not cause the sudden rise in blood sugar levels that bad carbs do. These complex carbohydrates will make you feel fuller for longer and less likely to have an energy high followed by a rapid energy low.

Foods included in the low carb food list will mainly be complex carbohydrates or good carbs. Good carbs are those foods which are unrefined and close to their natural state. Bad carbs or simple carbohydrates are those foods which have been very refined such as white bread, sugary foods, white rice and pasta. Of course there are some foods which fall somewhere in the middle.

When using a low-carb diet to loose weight, the bulk of your foods should be in the form of non starchy vegetables and salad greens. Non-starchy vegetables are low in calories while containing a wealth of nutrients such as antioxidants and fibre.  The following low carb food list of vegetables are considered a very good low carb choice: alfalfa sprouts, artichokes, asparagus, bamboo shoots, bean sprouts, bell peppers, bok choy, broccoli, Brussels sprouts, cabbage, cauliflower, celery, chard, cucumber, eggplant, green beans, kale , leeks, lettuce, mushrooms, onions, radishes, snow peas, spinach, summer squash, tomato and zucchini. Non starchy vegetables such as these also help as an appetite suppressant as they fill you up for longer.

Fruit consumption needs to be limited as some fruits contain quite high levels of simple carbohydrates or bad carbs. Fruits which contain the lowest carb count include: apples, apricots, blackberries, blueberries, cantaloupe, cranberries, grapefruit, guava, peaches, raspberries, rhubarb and strawberries. Depending on the type of low-carb diet you decide on, some of these fruits may not be suggested. You should therefore check with the diet you have selected before choosing your foods.

All meats are low in carbs apart from offal or organ meats such as liver. Animal products are high in protein and low in carbohydrates. Red meat is low carb, which includes, beef, pork and lamb. Eggs, seafood and poultry are low carb as long as no other carbs are added in the cooking process. As these foods are all protein based they are a vital part of a low-carb diet. Processed meats such as sausages, hot dogs and ham may contain added carbohydrates and so should be avoided or only be eaten occasionally.

One food ingredient that does need to be limited due to it's sugar content is milk. Since many people suffer with lactose intolerance, substituting cows milk with soya milk is a good alternative as it is lower in sugars than cows milk. Cheese however, and some other dairy products are allowed such as butter. Cheese is a good source of calcium and protein in the diet and very useful if on a low carb diet. Eggs in particular top the list of low carb high protein foods. They make a quick breakfast, lunch or dinner and are very versatile.

Foods made from soybeans are also low in carbohydrates. Soy foods are high in phytoestrogens, a naturally occurring estrogen. They are also rich in plant based protein, calcium and vitamins A and D. As well as substituting milk with soya, foods such as tofu, tempeh and soya ice cream are all low in carbs. You should make sure the product you are buying is unsweetened as this can add to the carb value.

And finally on the low carb food list is fats. To be able to eat fats while on a weight loss diet seems to contradict  all previous advice. Fats are carb free, but if using fats be sure to use the healthy, unsaturated variety. Unsaturated fats include the monounsaturated and polyunsaturated varieties. These fats contain antioxidants that can help the body work more efficiently. Choose plant-based fats such as canola, sunflower, olive and peanut oils.  What Are Carbohydrates?      Low Carb eBooks