10 delicious low-carb foods that are also healthy, according to dietitians
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Erin Heger,Samantha Cassetty
May 29, 2021, 19:21 IST
For a healthy low-carb breakfast, try an omelette with green peppers.Westend61/Getty Images
Some healthy low-carb foods include salmon, eggs, beef, and watermelon.
Eating low-carb foods can help you manage your weight and blood sugar.
A low-carb diet is usually one where around 25% to 35% of your daily calories come from carbs.
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Low-carb foods have become more sought-after as low-carb diets, like keto or Atkins, surge in popularity.
Most people try low-carb diets as a way to lose weight or manage their blood sugar levels, says Natalie Allen, RD, clinical assistant professor of biomedical sciences at Missouri State University.
Depending on how much you're limiting your carb intake, a low-carb food typically is anything with less than 15 carbohydrates per serving. So with that, here are some low-carb foods you may want to consider adding to your diet.
1. Olives
Olives are high in fat and iron, while also being low in carbohydrates. You can eat olives plain or add them to omelets, tacos, or salads.
While almonds are higher in calories than other kinds of low-carb foods, their high-fiber content keeps you full for longer, which could result in weight loss.
In fact, a 2014 study found patients who ate a reduced-calorie diet with 50 grams of almonds daily lost more weight over three months than participants who ate a reduced-calorie diet without almonds.
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3. Cheese
Cheese is a tasty low-carb option that can be eaten on its own or paired with meat or veggies.
Green bell peppers can be eaten plain or used in a variety of recipes from sauces and soups to meatloaf and salads. Green bell peppers are also high in vitamin C, which helps support the immune system.
Raw carrots are crunchy, which may help you feel more satisfied compared to softer foods and help you eat less overall. They make a great snack by themselves or they can be roasted and served as a side dish with a meal.
Beef is filling and also loaded with iron, an essential mineral that helps your body produce red blood cells. Most lean meats contain nearly zero carbs.
Note: Research indicates eating high amounts of red meat is associated with an increased risk of heart disease, cancer, and diabetes. Therefore, stick to lean, grass-fed cuts.
7. Plain Greek yogurt
Plain greek yogurt is packed with both protein and calcium, Proctor says. Top it with berries for a nutritional breakfast or put it in smoothies with frozen fruit and spinach.
Eggs are some of the most nutritious foods you can eat and they're incredibly versatile. Scramble them for breakfast or hard boil them to keep in the fridge for snacks.
Watermelon is a popular summer food loaded with vitamins and minerals. You can eat it plain or add it to a salad with tomatoes and feta cheese for a fun twist.
Reducing your intake of carbohydrates may help you lose weight and control blood sugar levels, but a low-carb diet can be difficult to maintain long term, Allen says.
Severely limiting your intake of carbohydrates and avoiding certain foods with carbs, may also put you at risk of not consuming enough vitamins and minerals since many fruits contain essential nutrients your body needs. Therefore, to determine what's right for you, consult with your doctor before beginning any extreme diet, low-carb or otherwise.
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While reducing your intake of carbohydrates can help you maintain a healthy weight, the keys to an overall healthy diet are moderation, variety, and balance, Allen says. Consider your portion sizes, level of physical activity, and food's overall nutritional value when choosing what to eat.
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