List of Low Carbohydrate Foods

Besides medications and exercises, dietary programs are one of the popular methods of weight loss. Low carbohydrate foods are an important part of your dietary programs. It involves limited consumption of carbohydrates. Foods rich in digestible carbohydrates are replaced with foods having higher percentage of fats and proteins. Other than obesity, low carbohydrate foods are recommended to treat some other conditions such as epilepsy and diabetes.

Low carbohydrate diets include plenty of lean protein foods such as eggs, meat and fish. In addition, low-carb diet also includes a large quantity of fats including saturated fats. Low carbohydrate diet, if followed properly, has numerous health benefits. It helps to reduce total cholesterol, bad (LDL) cholesterol and systolic blood pressure. It is also beneficial for the diabetic people, as it controls blood glucose levels. Some of the benefits of low carbohydrate foods are quick weight loss, improved 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 an increased energy, less cravings for sweets, better mental concentration, improved mood and emotions, no emotional or compulsive eating and improved dental hygiene.

A List of Low Carbohydrate Foods

A list of low carbohydrate foods includes certain vegetables, fruits and nuts. Green vegetables containing very low amount of carbohydrates are acceptable. Some of the vegetables included in low carbohydrate diet are 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. The list of low carbohydrate foods also includes some kind of fresh fruits such as bananas, melons, tomatoes, figs, limes, lemons, apples, plums, kiwis, all kinds of berries, oranges, pears, grapefruit, tangerines, pineapple and fresh coconut or unsweetened coconut milk.

Eggs, meat, fish and dairy products such as butter, cheese and cream are acceptable in low-carb diet. Fresh fish, a rich source of proteins, is also recommended in the low-carb diet. The fish that are included in the list of low carbohydrate foods are wild-caught salmon, Alaskan halibut, orange roughy, sardines, anchovies, trout, Chilean sea bass and mackerel. Shellfish such as crab, shrimp, clams, lobster and oysters can be consumed once a week. Meats such as lean red 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 such as heart, liver, bone marrow and pancreas, can be consumed once or twice in a week.

Some herbs, flavorings and condiments such as ginger, fresh garlic, cinnamon and turmeric are acceptable in low-carb diets. You can also use some anti-inflammatory culinary spices and anti-oxidants in low-carb cooking, e.g. dill, oregano, sage and thyme. The oils including canola, omega-3 fatty acids, walnut oil and flaxseed are included in low carbohydrate diets. Some other foods that are low in carbohydrates are soy foods, soy protein powders, brown rice and rice protein powder, seeds or fresh olives and tea, especially green tea.

Low carbohydrate diet is an effective option for quick weight loss. However, before you follow this list of low carbohydrate foods for weight loss program, you need to consult a dietitian.