Low Carb Foods – 33 delicious foods without carbohydrates
Cutting out carbs is one of the most popular ways to lose weight. But which foods can you eat on a Low Carb Foods diet, and which should you avoid?
In this post, I will show you the 33 best low-carb foods. They’re all delicious, low-carb, and versatile.
Here we go with the comprehensive list!
Low carb animal foods
Various animal foods contain little or no carbohydrates.
The following sections look at which animal foods are recommended for a low-carb diet. I will also explain why you should include the respective food in your nutrition plan.
Of course, I will also show you which foods you should rarely eat when eating low carb.
1.) Chicken meat
Chicken is one of many types of meat that is low in carbohydrates.
The wings, from which you can conjure up delicious wings, have a lot of fat. The skinless chicken breast fillet, on the other hand, consists almost exclusively of protein. Depending on the cut, it contains a little more or less fat.
There are minimal differences between chicken meat when it comes to carbohydrate content. According to most calorie tables, the breast fillet contains 0.0 grams of carbohydrates per 100 grams, while the leg contains about 0.4 grams per 100 grams.
My tip: Chicken is perfect for losing weight because it provides a lot of protein and is very filling per calorie. ( 1 ) It is also believed that eating white meat (chicken, turkey, …) is not as unhealthy as eating red meat (beef, Lamb, …). ( 2 )
2.) Chicken Eggs
Eggs also come from chickens, but as is well known, they are not meat and are therefore a vegetarian, low-carb food.
They contain around 1.5 grams of carbohydrates per 100 grams. Two medium-sized eggs (110 grams total) have less than 2 grams of carbohydrates.
My tip: Eggs contain all the vitamins except vitamin C. This means they can make a valuable contribution to a healthy diet.
People who have diabetes or problems with cholesterol levels may want to refrain from eating too many eggs. ( 3 ) However, there are still no further studies on this.
In addition, it is also the case that the cholesterol contained in roasting partially oxidizes and is, therefore, more easily deposited in the vessels. For this reason, boiled eggs should be eaten more often than fried. ( 4 )
Salmon contains no carbohydrates but very high amounts of long-chain omega-three fatty acids.
These unique fatty acids have various essential tasks in our bodies. It is known from scientific studies that the intake of long-chain omega-three fatty acids can improve blood lipid levels. ( 5 )
My tip: Many people do not take in enough omega-3 fatty acids Since this is not recommended from a health point of view, two to three large portions of fatty sea fish should be eaten per week. ( 6 ) Wild-caught fish is always to be preferred here, as the conditions in aquaculture are similar to those in intensive livestock farming on land.
All cuts of beef are also suitable as low-carb foods.
The fillet is the leanest and most desirable, which is often eaten as a steak. Other cuts, such as roast beef, contain more fat but are cheaper.
My tip: Beef should not be roasted too much, creating unhealthy substances. ( 7 ) It is better to stew or boil the meat slowly.
Lamb is also counted among the so-called red meat. The carbohydrate content of the various pieces is almost zero.
Due to its sometimes strong taste, Lamb is not for everyone, but it is suitable for a low-carb diet.
My tip: Lamb contains a lot of iron, B vitamins, and protein. This makes it not only suitable for losing weight but also for building muscle.
6.) Seafood, mussels, and co
They all contain carbohydrates but tiny overall, from shrimp to lobster to mussels and other seafood.
For example, shrimp provides 0.9 grams of carbohydrates per 100 grams, while scallops provide 1.5 grams per 100 grams.
My tip: When it comes to seafood, you should ensure that it is always fresh and well-cooked.
7.) Ham, sausage, and other processed meats
Depending on the type, sausage, Ham, and other foods can contain a few grams of carbohydrates. This is because sugar is sometimes used for preservation, or flour is included in the recipe.
With a strict low-carb diet, it is therefore advisable to always look at the list of ingredients and check the nutritional value table.
My tip: Processed meat, as the name suggests, is a highly processed food. In addition, it is believed that the nitrates and nitrites used as preservatives are unhealthy. ( 8 )
Treat Ham and other foods in this category as unique and eat them infrequently or eliminate them from your diet altogether. They should not be on the daily nutrition plan!
8.) Dried Meat (also called Jerky)
A popular low-carb snack is a so-called jerky. This is dried meat, usually made from beef (Beef Jerky) or turkey (Turkey Jerky).
Depending on the brand, the number of carbohydrates it contains can vary significantly because American barbecue marinades often use sugar.
My tip: dried meat is also often preserved with nitrates or nitrites. You should also pay attention to the list of ingredients here. You should also always pay attention to the number of carbohydrates when buying.
With Pork, it is precisely the same as the other types of meat already listed. It contains almost 0 grams of carbohydrates per 100 grams, but more or less fat depending on the cut.
Pork fillet or pork loin consists almost exclusively of protein. A chop from the neck or forehead also contains around 12 grams of fat per 100 grams.
My tip: With low carbs, you can eat a good amount of fat, but animal fats should be used sparingly. So I don’t think it makes sense to eat high-fat Pork regularly.
Herring contains high amounts of omega-three fatty acids and 0.0 grams of carbohydrates per 100 grams.
In addition, it is relatively low in the food chain, which means that it contains significantly fewer pollutants than tuna or other large predatory fish.
My tip: A delicious herring salad is no problem even with low carb. Compared to processed meat, this food should be integrated into the diet much more often.
Sardines are also one of the best low-carb foods containing a lot of omega 3. They provide 0.0 grams of carbohydrates, 17.0 grams of protein, and 3.2 grams of fat per 100 grams.
My tip: Of course, freshly fried sardines are the best health value and taste. Here it is best to choose a variety preserved in extra virgin olive oil. If you need a quick snack on the go, the can version is also suitable.
12.) Quark in all fat levels
Quark provides a lot of protein and contains only 3.5 to 4.8 grams of carbohydrates per 100 grams depending on the fat level.
The fatty acids it contains are primarily saturated fatty acids. If you don’t eat enough of it already, you can go for the higher-fat version, which tastes much better.
At the same time, you have to keep in mind that high-fat content also means more calories. Generally, the case with quark is that the carbohydrate content decreases as the fat content increases.
My tip: Quark can be incorporated into the diet in various forms. Be it a sweet breakfast with multiple berries and nuts or a spicy dip with olive oil and herbs. However, ready-made quark creams with fruit almost always contain artificially added sugar and are not suitable.
In recent years, low-fat quark has had a strong competitor. Originally from Iceland, Skyr has hit the shelves of local supermarkets at breakneck speed.
Skyr provides precisely 4.0 grams of carbohydrates per 100 grams in the natural version. These carbohydrates come exclusively from the milk sugar (lactose) it contains.
So don’t be surprised if even natural Skyr says, “4.0 grams of carbohydrates, of which 4.0 grams are sugars”. The same applies to all other dairy products such as natural yogurt and quark.
My tip: Sugar is often added to Skyr, which also contains berries or other fruit. If you make Skyr with fruit yourself, you can save on this sugar ultimately, doing something good for your teeth and at the same time taking in fewer calories.
14.) Greek yogurt and plain yogurt
We stick to dairy products!
Both Greek yogurt and plain yogurt contain probiotic cultures, which may help prevent us from catching colds. ( 9 ) In addition, they have only 3.8 to 5.5 grams of carbohydrates per 100 grams.
My tip: Greek yogurt often contains significantly more protein, which plays a vital role in losing weight (satiation) and building muscle. ( 10 ) Natural yogurt is usually the cheaper alternative.
Although Trout contains hardly any omega-3 fatty acids, it is a native fish. Thus, it does not have to be imported into regions, not on the sea.
It contains 0.0 grams of carbohydrates, 2.7 grams of fat, and 19.5 grams of protein per 100 grams.
My tip: simply season the freshly drained Trout with salt and pepper, brush with a bit of oil and bake in the oven at 175 °C for 20 to 30 minutes. A delicious range of pan-fried vegetables goes well with it.
16.) Sea Bass
Anyone who has ever vacationed by the sea will surely know it: sea bass, also known as branzino.
It is delicious, can be prepared as a whole like a trout, and contains 0.0 grams of carbohydrates per 100 grams.
My tip: Sea bass is wild-caught and aquaculture. Of course, the wild-caught version is also preferable here, as the fish is not bred in factory farming.
Plant-based low carb foods
Plant-based foods should account for around two-thirds of the calories consumed each day in any diet. Unfortunately, many people who do low carb forget this. This can make the diet unhealthy.
This is the case, for example, when there are far too many saturated fatty acids and a lot of processed meat in the daily diet. Below you will find the best vegan low carb foods that you should include more often in your diet.
We’ll start with a portion of high-fat, plant-based food. In my opinion, everyone who is not allergic to it should eat it: almonds.
They are high in fiber, protein, monounsaturated fat, magnesium, and other micronutrients. They only contain 5.7 grams of carbohydrates per 100 grams, but 645 kilocalories.
My tip: It doesn’t matter whether it’s almonds or other nuts: You should always buy the natural version. The roasting process often damages the fatty acids in roasted nuts, and, in addition, they usually also contain a lot of salt.
18.) Olive Oil
Just like almonds, olive oil contains high amounts of monounsaturated fatty acids. Studies also show that it contains substances that have an anti-inflammatory effect. ( 11 ) Consuming olive oil may also have a positive impact on our blood pressure. ( 12 )
I use olive oil the most for these reasons and a few more. I recommend the same to you since other vegetable oils are often very high in omega-six fatty acids, which many people consume in excess.
My tip: Don’t skimp on this oil and always pay attention to the quality. There have been numerous cases of “adulterated” olive oil in the past. ( 13 )
Flaxseeds are one of the best plant-based sources of omega-three and contain hardly any carbohydrates at 0.5 grams per 100 grams. In addition to this, they may have numerous positive effects on our health.
My tip: You can simply stir ground flaxseeds into quark or yogurt. Then you should let them swell a bit and then eat them with berries or other fruit.
Avocados are high in fiber, potassium, and monounsaturated fat.
Scientific studies have also found that eating them can improve our blood lipid levels. ( 14)
My tip: Unfortunately, avocados are not consistently grown in an environmentally friendly way. You should buy them organically and not eat them too often.
As part of a low-carb diet, you can simply spread them on protein bread or add them to salads.
Fruit should always be eaten with a moderately low-carb diet, as it provides valuable dietary fiber, micronutrients, and secondary plant substances. In addition, it also fills you up very well since there are few calories per 100 grams.
One of the best low-carb fruits is strawberries. They are rich in manganese, folic acid, vitamin C, and potassium and contain only 5.4 grams of carbohydrates per 100 grams.
My tip: Strawberries are great to combine with Greek yogurt, quark, or Skyr. Simply add a carbohydrate-free sweetener, a few grated coconuts, and some liquid to a blender and a delicious diet shake. Leave out the juice and get a delightful quark cream or fruit yogurt if you prefer to eat something.
We’ll stick with low-carb fruits and even berries. The following food I want to show you is raspberries.
They contain only 4.8 grams of carbohydrates per 100 grams, which is less than some types of vegetables. They are also one of the fruits with the highest levels of antioxidants and fiber.
My tip: Raspberries can be eaten all year round, as they also taste extremely good frozen. However, with the frozen version, make sure that there are no moldy berries.
I have already tried various manufacturers and, unfortunately, often found that an intermediate portion always contains some raspberries that were harvested moldy.
While blueberries contain slightly more carbs than strawberries and raspberries, they’re still an excellent choice for anyone looking to eat healthily.
They contain high amounts of so-called anthocyanins. These are blue antioxidants.
This time my trip goes to our low-carb cheesecake with blueberries. It is low in carbohydrates, low in calories, can be prepared excellent for a sweet breakfast, and tastes delicious!
24.) Dark Chocolate
With low carb, you have to do without chocolate completely? Are you kidding me? Are you serious when you say that!
The healthiest chocolate, i.e., those with a high cocoa content, is also allowed on a low-carbohydrate diet. Chocolate with 85% cocoa contains around 20 grams of carbohydrates per 100 grams. However, since an average serving is 10 to 30 grams, you only ingest 2 to 6 grams of carbohydrates.
My tip: It has been scientifically proven ( 15 ) that dark chocolate can help make us less hungry. If you have yourself under control and don’t destroy the whole pack right away, you can eat chocolate regularly, even with low carbs.
Along with almonds, walnuts are also an excellent choice for a healthy source of fat.
They are rich in copper, vitamin B6, folic acid, phosphorus, manganese, and vitamin E. Scientific studies have shown that eating walnuts is associated with a lower risk of heart disease. ( 16 )
My tip: try our tuna apple salad with walnuts. It is delicious, low carb, and high in protein at the same time.
Broccoli contains just 2.7 grams of carbohydrates per 100 grams, making it one of the lowest-carb vegetables.
In addition, it is also one of the healthiest varieties because it provides numerous antioxidants, micronutrients, and fiber.
My tip: If you don’t like broccoli, you’re probably just preparing it wrong. Try our delicious broccoli cheese casserole, and you will see that it can also taste delicious.
27.) Brazil Nuts
The last type of nut that I would like to introduce to you here is Brazil nuts.
They are among the foods that contain the most selenium. Among other things, this trace element plays a vital role in our immune system.
My tip: Brazil nuts are incredibly crunchy and are perfect as a snack between meals. Simply combine it with some fruit or enjoy it pure, and you have a delicious snack that you don’t have to prepare.
Broccoli and spinach have two things in common: They are low carb and real micronutrient bombs.
Spinach contains only 3.6 grams of carbohydrates per 100 grams. At the same time, it provides high amounts of vitamin A, vitamin C, vitamin K1, folic acid, iron, and calcium.
My tip: Frozen leaf spinach is the easiest to use, as it is usually already blanched. In addition, frozen vegetables often contain more vitamins because they are snap-frozen immediately after harvesting.
In terms of preparation, I can only advise you to simply sauté onion and garlic in a little olive oil, add the spinach leaves and add some feta cheese before serving. Super tasty, healthy, and low in carbohydrates.
The fruit from which the olive oil is extracted is also low in carbohydrates.
Green olives contain around 4.6 grams of carbohydrates per 100 grams. The black olives are a bit more with 5.0 grams per 100 grams.
My tip: Olives are perfect for salads or as part of a snack box for on the go. The olive oil health benefits mentioned above can be applied one-to-one to olives since they contain the same ingredients.
Almost every type of Cheese is suitable for low carb.
While cream cheese contains about the same amount of carbohydrates as quark, longer-ripened varieties often don’t provide any. For example, Parmesan includes 0.0 grams of carbohydrates per 100 grams but a whopping 33.0 grams of protein.
My tip: Cheese from free-range cows often contains significantly more omega-3 fatty acids and micronutrients. In addition, the animals are doing much better in free-range husbandry.
Another vegetable that is low in carbs is Celery. It delivers just 2.2 grams per 100 grams.
My tip: celery sticks can be perfectly cut into bars, which you can then dip in almond butter and eat. It sounds weird but tastes good.
32.) High Oil Sunflower Oil
This sunflower oil is obtained from special seeds and mainly contains omega nine fatty acids. These are also found in olive oil and can withstand higher temperatures. In addition, here – as in almost all vegetable oils – 0.0 grams of carbohydrates per 100 grams are included.
My tip: High Oleic sunflower oil is the perfect oil for frying. You can often find it in health food stores, drugstores, or supermarkets under frying oil or baking oil.
Ketchup and other sauces often contain a lot of sugar. They are not low in carbohydrates and are not particularly healthy either.
Mustard is a bit different because it contains hardly any carbohydrates, depending on how hot it is. One hundred grams of Dijon mustard contain just 3.5 grams of carbohydrates.
My tip: Homemade mayonnaise and Dijon mustard make a wonderful sauce that is low carb and also called Dijonnaise.
Of course, these were by no means all foods suitable for a low-carb diet. Through portals like FDDB, you can now look at the carbohydrate content of almost any food.
All you have to do is enter the respective food into the search, and you can then see the number of carbohydrates it contains. In addition to this, it is also advisable to pay attention to the list of ingredients when shopping, as you want to avoid added sugar for the most part with low carb and any other healthy diet.
Anyone who believes that they are hardly allowed to eat anything for low-carb simply does not know the right foods.
Which foods do you include more often as part of a carbohydrate-reduced diet?
Leave a comment now if you have any questions or feedback for us.
Greetings, Healthidem,and the delicious weight loss team.
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