Low carbohydrate diets became popular in the 1970s, and regained popularity again in the 1990s for weight-loss benefits, lowering blood pressure and reducing diabetes symptoms. There is research that aims to both prove and disprove the safety and efficacy of low-carbohydrate diets, but neither side has presented a definitive answer. Work with your doctor to determine if a low-carb lifestyle is right for you.
Meats and Protiens
The most common low-carbohydrate foods are proteins. These include animal proteins like beef, chicken, pork and fish. When prepared without additives, these foods have virtually no carbohydrates. They are the mainstay of most low-carb diets.
Processed meats and meats with additives, like deli meat, hot dogs and breakfast sausages, often contain added sugars, which increase the carb count. When eating these foods, always read the labels carefully to determine how additives affect carbohydrates.
Some vegetarian proteins are also low in carbohydrates. A servicing of tofu, for example, has about two carbs per serving. Many vegetarian meat substitutes that are made from soy are low carb as well. Vegetarian proteins made from corn, rice or other grains may be moderate to high in carbohydrates. Always read food labels carefully.
Fruits and Vegetables
Vegetables are pretty much fair game, with a few exceptions, when it comes to low-carb foods. Green, leafy vegetables like lettuce, spinach, kale and collards are some of the lowest carb and most nutrient-dense foods you can eat. As a general rule, the darker the green, the more nutrients it contains. A half a cup of cooked kale has around 2.4 carbs, according to the Atkins Carbohydrate Counter (see Resources).
Other low-carbohydrate foods include broccoli, at 1.6 carbs per 1/2 cup; cabbage, at 1.6 carbs per 1/2 cup; and mushrooms, at 1.2 carbs per 1/2 cup. Onion and garlic are moderately high-carb compared to other vegetables, but the quantities used are usually much smaller--closer to 1 tbsp. than 1/2 cup serving, so these foods are generally considered okay for low-carb dieters.
Root and other starchy vegetables like corn, potatoes and peas are high in carbohydrates. Low-carb diets generally eliminate these foods initially, then add them back slowly in limited quantities.
Most fruits rank high on the carb scale. For example, one small pear has around 20 carbs, which is higher than many low-carb plans allow in an entire day. Low-carb fruits include berries, like raspberries and blueberries. A 1/4 cup serving of blueberries has around 4 carbs. Many low-carb diets also allow melon. For a 1/4 cup serving of melon, you get around 3 carbs.
Dairy
Shop carefully for dairy when buying low-carb foods. Most cheeses have around 1 to 2 carbs per oz., like cheddar, mozzarella and colby. These high protein foods make good low-carb snacks.
Milk is not considered a low carbohydrate food due to the high amount of natural milk sugar, or lactose, it contains. An 8 oz. glass of milk has nearly 12 carbs. Low-carb substitutes, used in moderation, include heavy cream, soy milk or half-and-half. Avoid added sugars in flavored soy milk.
Dairy with additives, like yogurt, flavored cheeses and dips usually have added sugars, which dramatically raise carb counts. Look for foods with as few additives as possible and read the labels. The difference between one yogurt and another can be as much as 50 carbs.
What to Avoid
Foods notoriously high in carbohydrates include white pasta, white flour, white bread, potatoes and sugar. Sugar is found in nearly all processed foods, and is listed by several names, like high fructose corn syrup or brown rice syrup. White flour is in bread, cakes, cookies, sauces and gravies. Many healthy, whole foods also contain a lot of carbohydrates, including beans and whole grains.
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