Cutting carbs and weight loss go hand in hand. Trending diets like paleo and keto focus mainly on cutting down or swapping your regular carb sources with healthier alternatives. There are many health benefits that you can enjoy by following a diet low carbs. These include increased levels of good cholesterol, better blood sugar and pressure management, and of course quick weight loss. When you start a low-carb diet you realize that almost everything has carbs. There are actually many nutrient-dense foods that are low carbs. Wondering what they are olives have zero carbs what about kale, cauliflower, and greek yogurt. In today’s article, we’ll be covering all the foods that are low in carbohydrates.
What fruits can you eat on a low-carbs diet?
1. Salmon
Starting off our list is one of the most popular healthy foods. Salmon is extremely high in nutrients along with the brain and heart-friendly fats. It also contains low to zero carbs. Being one of the easiest proteins to prepare it’s a superstar in every ketogenic diet.
Feel free to prepare or poach it in some fragrant spices and flavors for a delectable dinner.
2. Tomato
Tomatoes are low carb making them an ideal addition to any salad or sandwich. While plentiful in cancer prevention agents, nutrients, and minerals they ought to be eaten with some restraint in a low carb diet. Although botanically a fruit they contain way fewer carbs than the conventional fruit of the same size.
3. Broccoli
When it comes to low-carb high nutrient foods, broccoli is an obvious choice. Just one cup of raw broccoli contains less than 5 grams of carbs and over 100 vitamin C and K. The number of carbs is highly digestible a good helping of assorted low carb veggies regularly reduces insulin resistance and helps prevent cancer.
4. Onion
No cuisine is complete without the addition of onions. This delicious vegetable is nutritionally rich and when eaten in small amounts adds a burst of flavor to any meal. High in antioxidants anti-inflammatory elements and fiber it contains less than 10 grams of carbs in every 100 grams.
Its health benefits include boosting bone health, improving digestion, and increasing good cholesterol levels.
5. Cauliflower
This rather simple yet versatile vegetable contains just five grams of carbs for every 100 grams and zero fat. Along with being extremely low in carbs, it’s high in folate and various vitamins like vitamin C, and K. With the introduction of ketogenic diets cauliflower has become a popular replacement for white rice and pizza crusts.
Easy to add to your diet it’s great for weight loss, the benefits are totally underrated.
6. Kale
The list for low-carb foods remains incomplete without kale. This crinkly leafed vegetable is one of the most vital ingredients for a power-packed green smoothie. Containing just seven grams of carbs in one cup. It’s packed with antioxidants, vitamins, potassium, copper, and even calcium. An essential addition to salads, kale is one of the most nutrient-dense foods on the planet.
7. Asparagus
High in fiber, vitamin C, K, and folate. This spring vegetable is an ideal addition if you’re looking to cut down on carbs. When compared with other veggies they have more protein, containing less than five grams in one cup. They improve digestion lower blood pressure and help with faster weight loss.
8. Eggplant
Did you know that eggplant is actually a fruit? Normally eaten as a vegetable it contains a maximum of 5 grams of carbs for every 1 cup. A great source of vitamins, minerals, antioxidants, and fiber. Eggplant comes with a variety of health benefits. From preventing anemia and cancer to increasing brain function and improving bone health.
This often ignored veggie can be a great addition to your low carb diet.
9. Bell pepper
With less than three grams of carbs per 100 grams. Bell peppers are easily the hero of the low-carb ketogenic diet. Along with its amazing colors, this crunchy veggie is full of nutrients like folate, iron potassium, and vitamins. Easily added to meals and ranking very low on the glycemic index. Eating them regularly acts as an immunity booster while improving bone and skin health.
10. Green beans
Technically legumes green beans or string beans have less than 10 grams of carbs in every 100-gram serving. Not only are they low in carbs they’re a great source of dietary fiber, folate, various vitamins, and natural silicon. Which is responsible for keeping your hair skin and bones healthy.
11. Mushrooms
Technically not plants edible mushrooms are often lumped into the same category as vegetables. Packed with a decent amount of potassium and essential b vitamins they contain just 3 grams of carbs per 100 grams. They are one of the best sources of selenium which helps in mitigating the risks of developing serious conditions like Alzheimer’s, heart disease, diabetes, and certain cancers.
12. Spinach
When it comes to eating healthy spinach is often the first vegetable that comes to mind. Prepared in a variety of ways it contains less than 10 grams of carbs. Packed with fiber and the star of the keto diet the health benefits of this superfood include everything from cancer prevention and diabetes management to asthma prevention and proper digestive health.
13. Avocado
Ever since avocado was introduced in the healthy eating world it has dominated the scene. This green pear-shaped superfruit contains less than 3 grams of carbs per 100 grams. The fact that it’s packed with healthy fats potassium and fiber has made it irregular in literally everything from toast to salads and even desserts.
14. Olives
Olives contain not even 5 grams of carbs per 100 grams of serving. This delicious tiny fruit packs quite a punch high in powerful antioxidants, and vitamin E. Studies have shown that eating whole olives is good for your heart. While also protecting against certain types of cancer and osteoporosis. On a regular Mediterranean diet, olives should be eaten as much as possible.
15. Apricot
Who doesn’t like a good crunchy apricot? You’ll be happy to know that it contains less than 10 grams of carbs and a whole lot of health benefits. Remember to eat them in moderation to enjoy their benefits. This ultimate heart-healthy food also helps to improve blood circulation and supports brain health. Which helps you reach your weight loss goals.
16. Almonds
Almonds are one of the healthiest and most delicious nuts. Loaded with fiber vitamin E, and protein they’re one of the best sources of magnesium. When it comes to carbs they contain less than 10 grams per ounce. Chopped-up almonds on oatmeal reduce hunger and promote weight loss. They also help lower blood sugar levels while reducing blood pressure and cholesterol levels.
17. Walnut
Speaking of healthy nuts walnuts are nutritionally rich as well as delicious. With less than five grams of carbs in every ounce, they contain a variety of nutrients. Being particularly high in alpha ionic acid or AHA which is a specific type of omega-3 fatty acid. They are the best foods for the brain from supporting weight loss to promoting brain and heart health. Walnuts should be made a regular part of your diet.
18. Chia seeds
It goes without saying that chia seeds are one of the most popular health foods in the world right now. Containing just over 10 grams of carbs per ounce they’re one of the richest sources of dietary fiber on earth being extremely low in carbohydrates. They’ve become a regular feature in most meals.
19. Cheese
This may come as a surprise but cheese contains around 1 gram of carbs per slice. This has to be the tastiest low-carb food and can easily be added to anything. Cheese goes particularly well with meats or bun-less burgers and is highly nutritious. Did you know that a single thick slice of cheese contains somewhat similar nutrients as a full glass of milk?
20. Extra virgin olive oil
We’ve already spoken about the health benefits of whole olives extra virgin olive oil. Which are extracted from olives are loaded with powerful antioxidants and anti-inflammatory compounds. Extra virgin olive oil has zero carbs making it one of the healthiest fats on the planet. A low-carb diet is much better than completely ditching carbs for weight loss.
A low-carb diet tends to improve satiety. Removes triggers from chronic inflammation, and initiates weight loss.
