Low-Carb Foods: What To Eat And What To Avoid
If you’re on a low-carb diet, it will mainly help control diabetes and lose weight amongst other health benefits. For this reason, it is best to avoid high-carb foods that are rich in sugars and starch. Doubtful about what must you not eat on a low carb diet? Stick to the best low carb diet plan if you’re looking to lose weight and for overall health.
While the obvious choices to be avoided are sweetened beverages, cakes, pastries, and candies, here are some options that you could choose from and avoid for your low-carb diet.
What to eat?
Foods included in the low-carb list are meat, eggs, fish, vegetables, fruits and natural fats. But with certain combinations, you can understand which foods to eat and which you should avoid.
All kinds of meat are good low-carb foods. Choose from beef, pork, lamb, chicken, quail, etc. The fat on the meat as well as the skin is a great source of natural fat.
All variants of eggs can be consumed in a low-carb diet. You could boil them or eat scrambled eggs or even some fried eggs. Deviled eggs made with some mayonnaise would be a good option.
Fatty fish like salmons, mackerel, sardines, herring, etc. are good source of low-carb foods. Owing to their omega-3 fatty acid content, fish have numerous health benefits.
Vegetables that are grown above the ground are the key. You can choose from veggies like cauliflower, Brussel sprouts, cucumbers, mushrooms, eggplant, zucchini, spinach, asparagus, cabbage, broccoli, asparagus, spinach, bok choy, olives, onions, peppers, lettuce, leafy greens like kale, fenugreek, etc.
Fruits like melons, cantaloupe, berries, peaches, pear, avocado, star fruit, plum, grapefruit, etc. are good low-carb choices. Moderation is the key and hence controls your portion size.
Full-fat options of milk, cream, Greek yogurt, cheese, etc are great low-carb foods. Regular milk or skimmed milk may contain added sugar. Hence it is best to avoid them.
7. Nuts and seeds
A handful of mixed nuts like almonds, walnuts, macadamia, etc. could make for a good low-carb snack. Instead on munching on popcorn, candy or chips, opt for some pumpkin seeds or flax seeds.
8. Natural fats and high-fat sauces
Use natural fats like butter, olive oil, nut oils for cooking your low-carb dishes. Pep up your salad by adding a high-fat sauce like Hollandaise or mayonnaise. They help provide texture, taste and satiety while eating.
The best choice would be water. Drink plain water or flavored water to quench your thirst. Add some flavor by drinking fruit-infused water. Black coffee or with some milk or cream is a great choice. You could try coffee with some coconut oil to feel full during the day. Tea with similar options is also a good idea.
What to avoid?
All high-carb foods are to be avoided. Sugary foods and starchy foods are primarily high-carb foods.
Here is a list of foods that you must avoid in a low-carb diet.
● Soft drinks and aerated drinks
● Cakes, pastries
● Bread, buns
● White pasta
● Refined cereal grains
● Beans and lentils
● Packaged foods
Low-carb food recipes
With a variety of options comes a long list of recipes. If you are unsure of how to incorporate all this low-carb goodness into your meals, worry not. Choose your favorite recipe from the options below.
1. Veggie sticks and dip
Vegetable sticks are mostly low on carbs. Add some fat-rich dips like cream cheese or Hollandaise sauce to make it keto-friendly. This combination makes for a yummy snack.
Coleslaw is technically shredded cabbage in a high-fat sauce like mayonnaise. Add some dijon mustard and lemon juice for that extra richness.
3. Cauliflower rice
Grate some cauliflower and sauté it with coconut oil. Add some veggies of your choice and you have your cauliflower rice ready.
4. Broccoli mash
Blanch some broccoli florets and stems in plenty of water. Blend it with fresh basil, butter, garlic, salt and pepper. Your keto-friendly broccoli mash is ready.
5. Vegetable soup
You could take any low-carb vegetable of your choice and sauté it. Blend it with some butter, cream cheese, dijon mustard, salt, and pepper. Have the soup piping hot.
5 low-carb diet tips
While low-carb diet looks easy, it is quite challenging for most of you. If you are a newbie who is just starting the low-carb diet, here are the 5 tips that will help you stick to your diet.
1. Knowledge is bliss
Know your foods and understand which are low-carb foods. Choose from the low-carb options and include them in your meal plans.
2. Portion control
Manage your portion size for each meal. Focus on choosing foods with a low-carb count while also being nutrient-dense. Don’t overdo it. Moderation is the key.
3. Set a routine
Plan your meal for the week. This way you can understand which low-carb foods work for you. Mapping out your weekly diet plan helps plan all your meals before you go for your grocery run. Planning in advance also means you stick to your diet.
4. Meal prep
Planning is the primary focus but prepping for the meals shows confirmation and dedication. Meal preps help you save time and energy by doing similar tasks together like chopping all veggies or making the sauces. You save money by knowing your portion size and making your food in proper batches.
5. Low-carb snacks
Keep low-carb snacks handy with you always. In case of sudden hunger pangs, you at least have a healthier choice to eat. Rather than eating unhealthy foods, snacking on low-carb foods is a big deal.
Create a meal plan calendar and stick it up on your fridge. This will help you know what to eat, when to eat, and what to buy for yourself. A list of all the above low-carb foods right next to it would take you a long way. Remember portion control and eating the right food will help you achieve your goal of health.