Low Carb Food List – Pt1

There are several reasons to eat fewer carbohydrates. Many people do this to lose weight and gain lean muscle mass. You might think that eating less fat would be a better way to do this. In fact, too many of the wrong carbohydrates can actually cause weight gain. Refined carbohydrates turn to sugar and/or fermentable substances before our bodies are able to properly digest them. Sugar may feel like the fuel that gives you energy, but that is a short-lived feeling. High quality fats, lean protein, fruits, and vegetables may be a better option for controlling weight and building muscle.

There are several different diets that restrict the types of carbohydrates you eat. The Paleo diet does not allow any grains or legumes. The Ketogenic plan is a higher fat, very low carbohydrate diet. The GAPS diet restricts carbohydrates from grains and certain starchy vegetables to help control bacterial overgrowth from fermentable sugars. The Candida diet is similar in that it restricts sugar so as to starve the yeasts that are causing a leaky gut.

There is evidence that a lower carbohydrate diet is best for cardiovascular health. We have been taught that restricting fat intake is the key to lowering cholesterol. That theory has now been challenged by proponents of low carbohydrate and low sugar diets. Excess starch and sugar in our meal plans is likely what contributes to expanding bellies and clogged arteries.

If you are looking to improve your health and possibly lose a few pounds, consider cutting out refined carbohydrates, simple sugars, and starchy foods. This isn’t to suggest that you don’t eat any carbohydrates, as some are needed for energy. And, it is pretty impossible to completely eliminate carbohydrates 100%. It should be noted that you can reduce the net carbohydrates in a meal by adding more fiber to a dish that has carbohydrates. Let’s review some of the lowest carbohydrate foods.
Animal Proteins

If you are on a high protein diet, lean animals and fishes are likely your best sources of protein with little to no carbohydrates.

Chicken Breast

Breast of chicken fried with spices

The breast is the leanest part of the chicken. It is high in protein and low in fat. Prepared grilled or baked, with seasonings, will provide the fewest calories. It can also be added to soups. Free range, organic chicken is the best option.

3 ounces of chicken breast has 0 carbohydrates, 30 grams of protein, and 110 calories.

Salmon

Salmon is a fatty fish with many health benefits. It supplies us with the Omega 3 unsaturated fatty acids we all need for heart health. Omega 3s reduce triglyceride levels and blood pressure. It is recommended that you eat 2 to 3 servings of fresh fish each week. Wild caught is the preferred option. You can grill, bake, pan sear, or steam salmon.

4 ounces of salmon has 0 carbohydrates, 24 grams of protein, and 166 calories.

Bison

Bison gets a lot of credit for being a lean source of red meat. It is lower in fat than beef, yet can be prepared similarly. Bison are generally grass fed and pasture raised, making this a healthy source of animal protein and iron. It can be ground or sliced into steaks. You can grill it, roast it, or use it to make meatballs or loafs.

3 ounces of bison has 0 carbohydrates, 18 grams of protein, and 93 calories.

Pork Tenderloin

Homemade Hot Pork Tenderloin with Herbs and Spices

The tenderloin is the least fatty cut of pork. But, it is not shy on flavor. Care needs to be taken when preparing the tenderloin, as it can dry out from the lack of natural fat. It takes well to marinades and dry spice rubs. It is fine grilled or oven roasted. You can find heritage breed pork that has roamed freely and eaten a diet of mostly acorns. This is quite tasty.

3 ounces of pork tenderloin has 0 carbohydrates, 23 grams of protein, and 154 calories.

Eggs

Fresh brown eggs on rustic wooden table

Eggs are not a significant source of protein, but they do contain a good amount of vitamin B12 that we need to turn the carbohydrates in other foods into the glucose we use for energy. The healthiest way to eat eggs is by poaching or hard boiling. Hard boiled eggs are an easy on-the-go meal or snack. Organic, free range eggs are preferable.

1 egg has less than 1 gram of carbohydrates, 6 grams of protein, and 80 calories.

Ground Turkey

Ground turkey fillet with spring onion, garlic on grill and spicy cucumber salad

Ground turkey is a great substitute for ground red meat. It has less fat and fewer calories. Turkey makes a good burger, meatballs, meatloaf, or an ingredient in chili. Organic and free range turkey isn’t always easy to find and is more expensive, but it is worth searching for. The flavor is superior in a bird that has been allowed to move around and eat the insects they use for their own protein source. The white meat is the leanest.

3 ounces of ground turkey has 0 carbohydrates, 23 grams of protein, and 200 calories (cooked).

Source:MusclesZone