Low Carb Foods to Eat

Inculcating a low carb diet has more to adding to the health of a person. Weight loss, better blood-glucose control, better insulin sensitivity, improved triglycerides, increased levels of good cholesterol and decreased blood pressure are some of the many health benefits of such a diet. Apart from all such benefits, increased energy, improved mental status and mood, and better dental hygiene can also be seen in people who go for low carb foods. For this diet, the typical consumption of carbohydrate should be between 20 to 50 grams daily.

List of Foods Low in Carbohydrates

Vegetables

Low Carb Vegetables (100g)	Carb Content (g)
Asparagus, boiled	0.7
Bamboo shoots, canned	0.7
Beansprouts mung, raw	4
Beetroot, raw	4.6
Green broccoli, boiled	1.3
Purple broccoli	1.3
Green broccoli, raw	1.8
Purple broccoli, raw	2.6
Brussels Sprouts, boiled	3.1
Cabbage spring, boiled	0.6
Chinese cabbage, raw	1.4
Red cabbage, raw	3.7
Cabbage Savoy, raw	3.9
White cabbage, raw	5
Green capsicum pepper, raw	2.6
Red capsicum pepper, raw	6.4
Boiled carrots	4.9
Boiled carrots, young	6
Steamed cassava	37
Boiled cauliflower	2.3
Celeriac, raw	2.3
Celery, raw	0.9
Boiled corn	2.7
Courgette (Zucchini)	1.8
Curly Kale, raw	1.4
Cucumber, raw	1.5
Chicory, raw	1
Eggplant (aubergine)	2.2
Endive (Escarole)	2.8
Fennel, raw	1.8
Leeks, raw	2.9
Lettuce leaf, raw	1.2
Marrow, boiled	1.6
Mushrooms, raw	0.4
Potatoes, boiled	18
Okra, raw	3
Onions, raw	3
Pumpkin, raw	2.2
Red radish, raw	2
Raw spinach	1.6
Squash, baked	7.4
Tomatoes, canned	3
Tomatoes cherry	3
Water chestnuts, canned	7
Watercress, raw	0.4

Fruits

Low Carb Fruits	Carb Content(g)
Apple	10.5
Apricot	6.7
Avocado	2
Banana	26
Blackberries (one)	0.2
Blackcurrant (one)	0.25
Cherry (one)	0.6
Clementine	7.5
Currants	1.4
Damson	7.2
Dates	3.3
Gooseberries	0.65
Grapes (one)	0.6
Lemon	3.4
Lychees	0.7
Mango	0.7
Nectarines	9
Passion Fruit	3
Prunes	2.2
Raisins	1.4
Raspberries (one)	0.2
Rhubarb	0.8
Strawberries (one)	0.6
Sultanas	1.4
Tangerine	6

Seeds and Nuts

Low Carb Seeds and Nuts	Carb Content(g)
Almonds (24 nuts)	2.3
Brazil Nuts (6 - 8 nuts)	1.4
Dry roasted cashew (1 oz)	8.5
Dried coconut (1 cup)	40.3
Raw coconut (1 piece)	2.9
Hazel nuts (1 oz)	2
Macadamia (10 - 12 nuts)	1.3
Dry peanuts (1 oz)	3.6
Pecan (1 oz)	1.2
Pine (1 oz)	3.4
Dry Pistachio nuts (1 oz)	4.7
Walnuts (1 oz)	2
Water chestnuts (1 cup)	13.7
Alfalfa seeds (1 cup)	0.5
Pumpkin seeds (1 oz)	2.7
Sesame seeds (1 tbsp)	0.2
Sunflower seeds ( cup)	4.9

Generally meat and fish products contain a negligible amount of carbohydrates. However, organ meats, shellfish and prepared luncheon meats or bacon should be eaten with a few restrictions. Some of them have been listed below:

• Sea Bass
• Striped Bass
• Bluefish
• Carp
• Catfish, fried
• Caviar Red/Black
• Cod - Atlantic
• Eel
• Flounder
• Grouper
• Haddock
• Halibut
• Herring - Atlantic
• Herring - Kippered
• Herring - Pickled
• Mackerel - Atlantic
• Mackerel - King
• Mahimahi
• Monkfish
• Mullet
• Ocean Perch
• Pike
• Pollack
• Pompano
• Rabbit
• Pheasant Duck
• Goose
• Deer
• Beef
• Pork lamb bacon
• Veal
• Ham Venison
• Liver, heart, pancreas and bone marrow of goat

Some of the foods mentioned in these tables also come in the list of high carbohydrate foods. However, their consumption is allowed, depending on the quantity. Keeping a varied selection of these foods and including them in different recipes also helps in making the low carb diet plan more effective. Adhering to such a diet might become a daunting affair at times. So, to keep the spirit on, all you have to do is keep a variation in the diet. Most low carb dieters make the mistake of sticking on to the same old recipes and eventually ending up getting bored and giving up the diet maintenance. So do not stick to the same class of foods and try to include each of them in your daily diet. Eat different and stay healthy!