As a trainer and nutritionist, I work with many clients looking to lose weight, and they all think they need to cut out carbs to make that happen. But is this true? While carbs won’t make you gain weight, eating too many carbs will put you in a calorie surplus, resulting in weight gain. Many foods that are both convenient and tasty contain a lot of carbs so overconsumption can be easy. This is why a low-carb diet may be a suitable option for you.
A review on low-carb diets suggests that “A low-carb diet, specifically a ketogenic diet, induces rapid weight loss induction. Initial weight loss is partly due to water loss, but fat loss occurs with adherence to the low-carb approach.’’
We curated a list of low-carb foods to support your weight loss efforts. It’s time to explore!
11 low-carb foods to include in your diet
- Eggs: Eggs top our list of low-carb foods because they are superfoods. Besides, 100 grams of eggs contain only 1.1 grams of total carbohydrates. So, eggs qualify as a low-carb food.
- Seafood: Tuna, shrimp, and sardines are excellent examples of seafood that are low in carbs. While 100 grams of sardines have 0.54 grams of carbs, tuna contains none. This makes seafood an excellent choice for weight loss.
- Nuts: If you need a nutritious but low-carb snack, nuts can be your go-to. For example, 100 grams of walnuts have 14 grams of carbohydrates.
- Vegetables: Some vegetables have low carbohydrate content. While 100 grams of broccoli has 7 grams of carbs, 100 grams of cauliflower has 5 grams of carbs.
- Milk: Milk can be a great addition to your diet. One hundred grams of milk contains only 5 grams of carbs.
- Fruits: Avocados, oranges, grapefruit, strawberries, and apricots are low-carb. For example, 100 grams of avocado contains 1.8 grams of carbs.
- Greek yogurt: One hundred grams of Greek yogurt has 3.6 grams of carbs. It’s another delicious food you can enjoy for an easy snack.
- Leafy greens: These are healthy, low-carb vegetables. They include kale, collard greens, and spinach. While 100 grams of kale has 10 grams of carbs, 100 grams of collard greens has 5 grams. Also, 100 grams of spinach has a mere 3.6 grams of carbs.
- Meat: Meats like beef, chicken, pork, and turkey are all low in carbs. One hundred grams of beef and chicken have no carbs. If you find any variety of meat that contains carbs, it usually won’t exceed 5 grams per 100 grams.
- Fats and oils: Fats and oils contain little to no carbs, so feel free to add them to your list.
- Beverages: Even on a low-carb diet, you can enjoy a sugar-free beverage like coffee or tea. One hundred grams of coffee contains no carbs unless you add milk and sugar. Tea, including black tea, brewed herbs, and Wendy’s tea, all have 0 to 0.2 grams of carbs per 100-gram serving.
How do you know a food is low-carb?
While there is no universal standard that makes a food low-carb, you generally want to stick to foods that contain 25% or less of carbs. Usually, manufacturers list the nutritional value of products on the nutritional fact labels. This makes it easier for you to keep track of how many carbs you consume. The situation is different with raw or unpackaged food like vegetables. For those, you can conduct a simple Google search for the carbohydrate content.
What are the benefits of low-carb foods?
Aids weight loss
Low-carb foods can help you lose weight, as they tend to be lower in calories as well. Your body uses carbohydrates as a primary source of energy. When there’s a deficit, stored fat will be burned for energy rather than carbs, which can result in weight loss over time.
Primarily eating low-carb foods reduces your appetite and curbs hunger because you will rely more on protein and fats, which are the more satiating macronutrients.
It is important to note that, at first, the weight loss may be water loss. However, if you are consistent, the drop on the scale will come from fat loss.
Improves blood sugar control
When you consume fast-digesting carbohydrates, your blood sugar rises quickly before your body brings it back down by releasing insulin. The more carbohydrates you eat, the higher your blood sugar tends to increase. By reducing your carb intake — especially refined carbs — you can lower both your fasting and post-meal blood sugar levels. Over time, this can make it easier to manage and stabilize your blood sugar.
Reduces triglycerides
Triglycerides are a type of fat found in the blood, and high levels are linked to an increased risk of heart disease. Elevated triglycerides can result from excessive carbohydrate intake, especially added sugars and refined carbs, as well as a sedentary lifestyle. Adopting a low-carb diet can help reduce triglyceride levels, particularly when combined with regular physical activity.
What diets focus on low-carb foods?
One of the most popular low-carb diets is the ketogenic diet. It involves eating a moderate amount of protein, high-fat, and low-carb foods, so your body turns to stored fat for energy. Daily carb intake is limited to 20-50 grams or 5-10% of total calories. Other low-carb diets include the Atkins diet and the Dukan diet.
Who needs a diet high in carbohydrates?
Carbs are a significant source of quick and sustained energy. So, athletes and others who are active need it. Children, teenagers, pregnant women, and nursing mothers are also recommended to follow a high-carb diet, as it contributes to rapid growth, brain development, milk production, and fetal development. Also, people who are underweight may need to consider a high-carb diet. If you are unsure how many grams of carbs you should be eating daily, consult with a healthcare professional.
Frequently asked questions
What is the worst carb for belly fat?
Refined and highly processed carbs are the worst for your health in general. They include sugary drinks, baked foods, breakfast cereals, pastries, and candies. They are high in sugar and low in fiber. This combo can spike blood sugar and stimulate weight gain, especially around the abdomen.
What food is low in carbs but filling?
Eggs, avocados, nuts, some vegetables, and Greek yogurt are filling due to their high protein and fiber content. They are also low in carbs.
What is the most filling low-carb snack?
Greek yogurt is a versatile base that is very filling. You can add delicious, low-carb toppings, including berries, unsweetened cocoa powder, vanilla extract, or flaxseeds, to make a snack.
