Low-carb dishes you should eat regularly
A low-carb diet supports weight loss, lowers blood sugar, and helps reduce symptoms of certain conditions. There are many low-carb foods that help enhance overall health and physical fitness.
Animal protein
Animal protein contains virtually no carbohydrates, except for organ meats such as raw beef liver, which has about 4% carbohydrates. Common animal protein sources include eggs, beef, lamb, chicken, pork (including bacon), turkey, veal, and jerky. Bacon and jerky are processed meats that may contain additives that increase their carbohydrate content. Therefore, it is important to check nutrition labels before including them in your diet.
Seafood
Fish and seafood provide numerous nutritional benefits, especially being rich in vitamin B12, iodine, and omega-3 fatty acids—micronutrients that are often lacking. Similar to meat, most fish and seafood such as salmon, sardines, oysters, mussels, shrimp, crab, lobster, tuna, and cod... contain very few carbohydrates.
Green vegetables
Most vegetables are low in carbohydrates, especially green leafy and cruciferous vegetables, in which carbohydrates are primarily dietary fiber. In contrast, starchy tubers such as potatoes and sweet potatoes contain significantly more carbohydrates.
The group of vegetables containing approximately 3-9 g of carbohydrates per 100 g fresh serving includes broccoli, tomatoes, onions, cauliflower, kale, eggplant, cucumbers, bell peppers, asparagus, green beans, mushrooms, celery, spinach, and cabbage.
Berries
Most fruits contain more starch and carbohydrates than vegetables. Depending on your target carb intake, you may want to limit fruit consumption to 1–2 servings per day. However, this does not apply to high-fat fruits like avocados or low-sugar berries like strawberries. Aside from avocados and strawberries, fresh fruits with around 6–15 g of carbohydrates per 100 g include black olives, grapefruit, apricots, lemons, kiwis, oranges, and raspberries.
Nuts and seeds
Nuts and seeds are very popular in low-carbohydrate diets. Some are low in carbohydrates but rich in fats, fiber, protein, and various micronutrients. They are often eaten as a snack or used to add crunch to salads and recipes. Options containing 10–17 g of carbohydrates per 100 g serving include walnuts, peanuts, dried chia seeds, hazelnuts, macadamia nuts, and pumpkin seeds.
Dairy products
Whole-fat dairy products, especially cheese, heavy cream, full-fat yogurt, and unsweetened Greek yogurt, are healthy low-carb foods. They typically contain about 2–11 g of carbohydrates per 100 g, are low in lactose, and rich in fat.
Some beverages
Most unsweetened beverages are suitable for a low-carbohydrate diet. In contrast, fruit juices are high in sugar and carbohydrates, so those needing to restrict carbohydrates should consume them with caution. Safe options include plain water, coffee, green tea, or unsweetened carbonated water.