On a low-carb diet?
Here’s what to eat for balanced meals and snacksincluding low-carb grains, proteins, fruits and vegetables.
And what kind of vegetables, fruits and proteins can you eatand how many carbs do those foods have?
Sonia Bozzo
It’s also more doable and less restrictive than following super-low-carb diets, likethe ketogenic diet.
Read on to find out our top 30 healthy low-carb foods to eat.
All carbohydrate amounts and other nutrition values are based on theUSDA’s FoodData Centraldatabase.
Sonia Bozzo
Low-Carb Grains
1.
But remember, just because it’s a higher-protein grain doesn’t mean it’s super low in carbs.
you’re able to whip it up at home or buy ready-to-eat polenta in rolls that you slice.
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A 1/2 cup portion contains only 15 g of carbs.
Low-Carb Proteins
Most proteins are low in carbs, especially animal proteins.
Eggs also pack important nutrients, including vitamin D, lutein and choline.
Smart choices include eye of round roast, top round roast, bottom round roast and top sirloin steak.
A 3-tablespoon serving contains 9.5 g of protein, 1 g of fiber and 166 calories, per theUSDA.
Three tablespoons of hemp seeds are also an excellent source of magnesium and zinc.
verify to prep them grilled or lightly sauteedbreading and frying add unnecessary calories.
Browse our collection ofHealthy Shrimp Recipesfor meal ideas and inspiration.
Many brands of peanut butter are flavored with sugar, including honey and maple syrup.
To limit sugar (and carbs), choose those made with only peanuts.
Low-Carb Snacks
11.
These choices all supply 2 to 4 g of fiber per serving.
The2020-2025 Dietary Guidelines for Americansrecommend consuming about 28 g of fiber on a 2,000-calorie eating plan.
Olives are also brimming with heart-healthy monounsaturated fatty acids.
And a quarter cup is just 40 calories, per theUSDA.
Jennifer Causey
you could even find olives in handy snack packs for a convenient on-the-go snack.
Just give a shot to find a brand with the least amount of sodium.
Let our collection ofHealthy Hummus Recipesinspire you to create delicious meals and snacks with hummus.
BRETT STEVENS/Getty Images
Low-Carb Vegetables
16.
Some grocery stores even sell packaged cauliflower rice for easy kitchen prep.
Check out ourHealthy Cauliflower Recipesfor other meal ideas.
Like zucchini noodles, you’re free to top them with pasta sauce.
Or bake these into casseroles or lasagnathe squash is great at taking on whatever flavors it’s paired with.
The fiber (4 g) helps slow digestion and sweet potatoes are bursting with disease-busting antioxidants called carotenoids.
Low-Carb Fruits
20.
Enjoy them as they are oradd them to a variety of dishes.
Cantaloupe is also delicious insmoothies.
One fruit contains only 35 calories, 9 g of carbohydrates and 1 g of fiber, per theUSDA.
Not sure what to do with this fruit other than eat it raw?
Check out ourHealthy Plum Recipes.
Fresh Fruit
No matter what jot down of fruit you’re eating, choose fresh or frozen more often.
Drinking juice can result in your blood sugar spiking more quickly compared to eating whole fruit.
Low-Carb Dairy
24.
Of note: Yogurt is a low-carb choice only if you go plain.
Use kefir in place of yogurt in your smoothies.
Low-carb choices include nut milk (like almond milk) and coconut milk.
Of note: Certain plant milks can have more carbs than dairy milk or soy milk.
For all non-dairy milk, watch out for added sugars, which will add extra carbs and calories.
Turn to cottage cheese when you want to switch up your breakfast routine.
Getty Images / Glasshouse Images
Low-Carb Desserts
28.
