One of the main objectives when you want to lose weight is to reduce the amount of carbohydrates, since these foods usually stimulate the production and secretion of insulin , which decreases the frequency of lipolysis (fat burning) and, on the contrary, allows the production of lipogenesis (fat storage).
For this reason, in the following article we will talk about 12 foods without carbohydrate content that could help you lose weight in a healthy way.
What are carbohydrates?
Carbohydrates are macromolecules, which together with fat and protein, are the foundation of food . Also called carbohydrates, they fulfill many functions in the body, especially from the energy point of view.
You should know: Carbohydrates are classified according to their structures , according to the number of molecules that make them up, being monosaccharides, disaccharides, oligosaccharides and polysaccharides.
On the other hand, carbohydrates are considered the most widely available and abundant biomolecules in nature, being formed through a biochemical process known as photosynthesis. They even provide information transport, such as signal translation and cell-cell interaction. (1)
What are the foods without carbohydrates?
Non-carbohydrate foods are primarily foods of animal origin , which are served but not produced. We mention below an important list of those that benefit our health and food quality, taking care not to provide carbohydrates:
Eggs are an incredible source of protein with great versatility to be consumed. Its carbohydrate contribution per 100 grams of consumption is 1.1 grams when cooked, while the raw yolk can reach 3.6 grams of carbohydrates per 100 grams.
Chicken does not include a contribution of carbohydrates within its nutritional composition, so its main macronutrient is protein (27 grams) followed by fat (14 grams), and among its micronutrients sodium (82 mg) and calcium (15 mg) stand out. ).
To highlight: Chicken is a white meat that is consumed properly cooked, considered a staple food worldwide and used for salads, main dishes, soups and sandwiches.
Red meat is considered the main source of protein in the diet. As in the case of chicken, its carbohydrate intake is 0 grams , but it is an essential product for the proper development and functioning of our body.
Note: It is usually consumed as a main dish , in soups, stewed, roasted, among others.
Fish is also considered a white meat with no carbohydrate intake, which is consumed with great versatility. Thanks to its nutritional composition, fish provides many benefits to the health of its consumers, where its omega 3 and 6 content stands out, which contains cardioprotective effects .
What vegetables do not contain carbohydrates?
On the other hand, there are also foods of plant origin such as vegetables, which do not contain carbohydrates in their nutritional composition. We mention several of them below to allow their knowledge and use:
Cucumber is a vegetable, which is consumed directly and fresh or processed in pickles , mainly. It is rich in water and minerals such as calcium, phosphorus, iron and potassium.
You should know: Regarding the carbohydrate content, there is a contribution of 3.6 grams per 100 grams of cucumber , and it is low in calories. (two)
Lettuce is the star ingredient in healthy salads , with a contribution of 2.9 grams of carbohydrates for every 100 grams of consumption. It is also a source of vitamin C, calcium and fiber , which allows the body to obtain different health benefits.
Broccoli is a very versatile vegetable depending on its consumption, it contains for each 100-gram portion at least 1.8 grams of carbohydrates and 2.6 grams of fiber . It does not contain fat or cholesterol, and provides a significant amount of protein and calories. Its consumption is usually oriented towards salads, pastas and gratin dishes.
The eggplant is a vegetable without contribution of starch and low in carbohydrates , although the superior of all the previously mentioned foods. A 100-gram serving of eggplant includes 6 grams of carbohydrates.
To highlight: Eggplant has a characteristic bitter taste and is quite versatile for its inclusion in recipes such as lasagna, pickles, marinades and pizzas. (3)
What fruits do not contain carbohydrates?
Just like vegetables and due to their nature, there are certain fruits that are recommended for diets with reduced or limited amounts of carbohydrates. We mention below which are the main ones:
Strawberries are one of the most consumed fruits worldwide, they can be used in jams, smoothies, juices, and even consumed directly. They contain a contribution of 8 grams of carbohydrates per 100 grams of fruit, as well as being rich in vitamins, antioxidants and fiber. (4)
Watermelon is a characteristically large fruit with a high water content . It contains 8 grams of carbohydrates per 100 grams of fruit and provides significant amounts of minerals such as potassium , calcium and magnesium .
Note: Watermelon is usually mainly consumed fresh, raw and directly in juices and as a base for many other drinks such as lemonade. (5)
Avocado is a widely consumed fruit , mainly fresh as an ingredient in salads, creams, sauces or as a side dish. It does not provide cholesterol, although it does provide 15 grams of total fat per 100 grams of avocado.
You should know: Avocado contains fiber, protein, vitamins, minerals and at least a contribution of 9 grams of carbohydrates per serving.
Blueberries reach to provide 14 grams of carbohydrates per 100 grams of fruit, mainly in the form of sugars. They contain significant amounts of vitamins and minerals, which promote the health of consumers.
To highlight: Blueberries are mainly consumed fresh or as ingredients in salads, smoothies, juices and jams.
- Carbohydrates are one of the main macronutrients that make up food, fulfilling many functions in our body.
- The decrease in the amount of carbohydrates allows a reduction in insulin secretion, which will prevent lipogenesis.
- There are foods with carbohydrate content, but which are only concentrated in the presence of fiber, so they end up being beneficial for health.
- Among the foods with little or no carbohydrate content are chicken, red meat, cucumber, lettuce, strawberries and blueberries .