Low carb foods, such as zucchini, yogurt, strawberries, pears, sunflower seeds and olive oil, contain great amounts of fiber and healthy fats, which help to prolong satiety, making them great options to include in weight loss diets.
Furthermore, low carb foods are low in carbohydrates, helping to reduce the speed at which sugar is absorbed, preventing and controlling diabetes. Discover other low-carb foods.
See with nutritionist Tatiana Zanin how to follow a low carb diet:
The main low carb foods are:
1. Carnes
Meats such as veal, pork, chicken and fish are rich in protein, a nutrient that takes longer to digest, and therefore help control hunger, promoting weight loss.
Furthermore, meat does not contain carbohydrates and, therefore, can be included in a low carb diet to help balance blood glucose levels, preventing and controlling diabetes. See how to follow the low carb diet.
2. Pisces
Fish, such as tilapia, sea bass and boyfriend, are excellent low carb food options, because they contain great amounts of protein, in addition to being low in carbohydrates.
Fish such as salmon, sardines and tuna are rich in omega 3, a type of healthy fat with anti-inflammatory properties, promoting control of blood glucose and cholesterol levels and preventing diseases such as diabetes, heart attack and atherosclerosis.
3. Vegetables
Vegetables are low carb foods, because they contain a low carbohydrate content, in addition to having great amounts of fiber and water that help combat constipation, increase the feeling of satiety and regulate blood glucose levels. Some of the low carb vegetables are:
- Zucchini;
- Cucumber;
- Lettuce;
- Arugula;
- Spinach;
- Cauliflower;
- Broccoli;
- Radish;
- Tomato;
- Nipples;
- Cabbage;
- Spinach.
Despite having good amounts of fiber, vitamins and minerals, tuber vegetables, such as potatoes, sweet potatoes, cassava and yams are not considered low carb, because they also contain a high carbohydrate content.
4 eggs
Eggs, such as chicken, quail or duck eggs, are rich in protein, helping to produce muscle and control hunger, making them great low carb food options to include in diets to gain muscle mass and lose weight.
5. Plant-based drinks
Vegetable drinks, or vegetable milks, such as almond, hazelnut or coconut drinks, are considered low carb foods because they have a low glycemic index, helping to control hunger, as well as preventing and balancing diabetes. Check out other foods with a low glycemic index.
6. Cheeses
Cheeses, such as mozzarella, brie, cheddar, parmesan, camembert, coalho cheese and goat cheese, are low carb foods because they contain low carbohydrate content.
Because they are rich in protein, cheeses are great options to help control hunger and promote muscle mass gain.
7. Butter
Butter does not contain carbohydrates, making it an interesting low carb food to help balance blood glucose levels, preventing and controlling diabetes.
Because it has good amounts of fat, a nutrient that takes longer to digest, a balanced consumption of butter also promotes hunger control, helping with weight loss.
8. Full-fat yogurt
Full-fat yogurt, such as Greek and natural yogurt, are low carb foods, because they are rich in proteins and good fats, which help control hunger, promoting weight loss.
Because they have a low glycemic index, full-fat yogurts also help balance blood glucose levels, preventing and controlling diabetes.
9. Seasonings
Seasonings, such as turmeric, pepper, rosemary, green chilli and coriander, are low carb foods, because they contain a low carbohydrate content, in addition to being rich in fiber, and can be included in preparations such as salads, drinks and stews.
10. Fresh cream
Fresh cream is a low carb food because it has good amounts of protein and healthy fat that help control hunger throughout the day, promoting weight loss.
Furthermore, moderate consumption of fresh cream can help control blood glucose levels and diabetes as it is a low-carb food.
11. Fruits
Fruits considered low carb are fresh and low in carbohydrates, such as raspberries, lemons, blueberries, strawberries, avocados, coconuts, apples and pears, which help control blood glucose and insulin levels, preventing insulin resistance. and diabetes.
It is important that these fruits are consumed natural and, whenever possible, at home, because they provide a greater amount of fiber that helps control hunger, making them great options to include in weight loss diets.
However, not all fruits can be considered low carb because some have high amounts of carbohydrates, such as dried fruits and fruit in syrup.
12. Nuts
Dried fruits, such as walnuts, Brazil nuts, hazelnuts and almonds are low carb foods, because they are rich in good fats and fiber, providing several health benefits such as reducing cholesterol and triglyceride levels in the blood, preventing situations such as heart attack , atherosclerosis and stroke. Discover all the benefits of dried fruits.
Furthermore, dried fruits have excellent amounts of protein, which help to prolong satiety throughout the day and promote muscle mass gain.
13. Extra virgin olive oil
Extra virgin olive oil is a low carb food, because it does not contain carbohydrates, in addition to being rich in omega 9, a healthy fat with anti-inflammatory properties, helping to improve blood circulation and reduce “bad” cholesterol levels, which LDL, in the blood.
In addition to olive oil, there are other low carb vegetable oils such as linseed oil and avocado oil. However, to obtain the benefits from consuming vegetable oils, it is important that they are of the cold-pressed type, as this way the beneficial properties of the oils are better preserved.
14. Coconut flour
Coconut flour is a low carb food because it has a low carbohydrate content, in addition to containing great amounts of fiber, which helps control sugar and “bad” cholesterol levels in the blood, preventing diabetes and hypercholesterolemia.
Because it is rich in fiber and healthy fats, coconut flour also helps control hunger throughout the day, which is why this food can be included in a low carb diet for those who want to lose weight.
15. Seeds
Sunflower, flaxseed, pumpkin, chia and sesame seeds are excellent low carb foods because they contain great amounts of healthy fats and fiber that help control hunger, prevent diabetes and combat constipation.
16. Natural sweeteners
Natural sweeteners, such as stevia, thaumatin, erythritol and xylitol, are considered low carb because they do not contain carbohydrates, thus helping to balance blood glucose levels, promoting hunger control and preventing diabetes.
17. Water, coffee and teas
Water, coffee and unsweetened teas are low carb drinks that do not contain carbohydrates, which help to hydrate the body and fill the stomach, combating constipation and promoting satiety.
