Consumption of low-carb foods promotes weight loss in an effective and promising manner, as well as helps to deal with several other health issues.
Inculcating a low-carb diet is recommended for weight loss, controlling blood glucose level, better insulin sensitivity, improved triglycerides, increased levels of good cholesterol, decreased blood pressure, etc. Apart from all such benefits, increased energy, improved mental status and mood, and better dental hygiene can also be seen in people who opt for low-carb foods. For this diet, the daily carbohydrate consumption should be between 20 and 50 grams.
List of Foods Low in Carbohydrates
Vegetables
| Low Carb Vegetables (100g) | Carb Content (g) |
| Asparagus, boiled | 0.7 |
| Bamboo shoots, canned | 0.7 |
| Mung bean sprouts, raw | 4.0 |
| 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 |
| Savoy cabbage, raw | 3.9 |
| White cabbage, raw | 5.0 |
| Green pepper, raw | 2.6 |
| Red pepper, raw | 6.4 |
| Carrots, boiled | 4.9 |
| Young carrots, boiled | 6.0 |
| Cassava, steamed | 37 |
| Cauliflower, boiled | 2.3 |
| Celery, raw | 0.9 |
| Corn, boiled | 2.7 |
| Courgette (Zucchini) | 1.8 |
| Curly kale, raw | 1.4 |
| Cucumber, raw | 1.5 |
| Chicory, raw | 1.0 |
| 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 | 3.0 |
| Onions, raw | 3.0 |
| Pumpkin, raw | 2.2 |
| Red radish, raw | 2.0 |
| Spinach, raw | 1.6 |
| Squash, baked | 7.4 |
| Tomatoes, canned | 3.0 |
| Cherry tomatoes, raw | 3.0 |
| Water chestnuts, canned | 7.0 |
| Watercress, raw | 0.4 |
Fruits
| Low Carb Fruits | Carb Content(g) |
| Apples | 10.5 |
| Apricots | 6.7 |
| Avocados | 2.0 |
| Bananas | 26 |
| Blackberries (one) | 0.2 |
| Blackcurrants (one) | 0.25 |
| Cherries (one) | 0.6 |
| Clementines | 7.5 |
| Currants | 1.4 |
| Damson | 7.2 |
| Dates | 3.3 |
| Gooseberries | 0.65 |
| Grapes (one) | 0.6 |
| Lemon | 3.4 |
| Lychees | 0.7 |
| Mangoes | 0.7 |
| Nectarines | 9.0 |
| Passion fruit | 3.0 |
| Prunes | 2.2 |
| Raisins | 1.4 |
| Raspberries (one) | 0.2 |
| Rhubarb | 0.8 |
| Strawberries (one) | 0.6 |
| Sultanas | 1.4 |
| Tangerines | 6.0 |
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.) | 2.0 |
| 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.) | 2.0 |
| 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 (¼ 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. Fish and meat products having an extremely low carbohydrate content have been listed below:
- Sea bass
- Striped bass
- Bluefish
- Carp
- Catfish, fried
- Caviar (red and 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
- Veal
- Ham Venison
Some of the foods mentioned above contain moderate amounts of carbohydrates, and their consumption is allowed, but in low quantities per serving. Adhering to a low-carb diet may become difficult at times. To ease this out, you can try to include a variety of low-carb foods in the diet, rather than repeating the same set of preparations for different meals.
