Carbohydrates are necessary for health because they provide energy, save protein, prevent the creation of ketone bodies, and are part of connective and nervous tissue.
However, eating a diet high in carbohydrates can be harmful to our body. That is why we must opt for a diet based on natural products.
Then, in the following article we will present you with a list of some of the best foods with low carbohydrate content , which you can consume on a recurring basis for a healthy diet.
What are carbohydrates?
Carbohydrates are a type of macronutrient (1) found in both food and beverages. In this sense, the American Diabetes Association (2) states that there are three types of carbohydrates : starches (also known as complex carbohydrates), sugars and fiber.
Note: Although carbohydrates are often added to processed foods by food manufacturers in the form of starch or added sugar, there are several common sources of natural carbohydrates such as fruits, vegetables, grains, seeds, and more.
What are low carb foods?
When choosing a low-carb food, we must choose natural foods that provide us with quality carbohydrates and stay as far away from processed foods as possible. Here are some options that you can implement for your diet.
1. Blue fish
Carbohydrates are not usually represented in fish , since they are mostly located in the liver in the form of glycogen.
blue fishdoes not contain carbohydrates , 100 grams of it contain 20.04 grams of protein, 4.24 grams of fat. Contains minerals such as Potassium (372 mg), Phosphorus (227 mg) or Sodium (60 mg) and some vitamins such as Vitamin B-3 (6.0 mg), Vitamin B-12 (5.39 mg) or Vitamin A (398 IU).
2. Chicken
The chickenIt provides proteins of high biological value and at the same time is low in purines (responsible for the heaviness of meals). Contains B vitamins and minerals.
To highlight: A 150-gram serving of chicken contains 32.7 grams of protein and 5.0 grams of fat. It also contains Sodium (91 mg), Potassium (496 mg), Phosphorus (323 mg) and Iron (0.7 mg).
3 eggs
The eggIt is one of the most complete foods that exists, thanks to its wide range of nutrients and its chemical composition, it also adapts to the different dietary needs of people.
A 100 gram serving contains 12.9 grams of protein and 10 grams of fat. It also contains Sodium (121 mg), Potassium (144 mg), Phosphorus (221 mg) and Iron (2.7 mg).
4. Seafood
The presence of carbohydrates in shellfish is only a small amount. Its nutritional composition and energy value differ according to the species. (3)
In general, a 100-gram serving of shellfish is made up of 2 grams of carbohydrates , 2 grams of fat, and 12 grams of protein. So they are another excellent alternative to include in your diet with moderate carbohydrates.
5. Nuts
nutsThey are a very practical food , when choosing them we recommend opting for those that have a higher amount of protein, such as almonds or cashew nuts.
A 100-gram serving of almonds contains 19 grams of protein, 9.3 carbohydrates, and 10 grams of fiber. While a serving of cashews or cashews has 17.2 grams of protein and 29 carbohydrates.
6. Seeds
The seedsThey provide satiety with almost zero caloric intake and although it is a food that is often overlooked, they provide calcium, iron, vitamins, among others.
Note: In order to obtain the nutrients, they must be ground at the moment. We can choose to use a pepper or coffee grinder or a homemade mortar and add them to cakes, salads or any other food.
7. Green leafy vegetables
green leafy vegetablesThey are foods that provide few calories and have great nutritional value because they are one of the main sources of vitamins. They provide vitamins such as A and C and complex B, E, K. They also provide minerals such as calcium, iron, magnesium and potassium and are usually rich in fiber.
Tip: Remember that any meal usually looks good as a side dish with a side of green leafy vegetables.
8. Avocado
the avocadoIt is a food rich in healthy fats, its intake controls cholesterol, provides vitamins and minerals and also provides antioxidant and anti-inflammatory compounds. (4)
The nutritional value per 100 g of common avocado is as follows: sodium (7 mg), potassium (485 mg), carbohydrates (9 g), protein (2 g) and total fat (15 g).
9. Red fruits
Red fruits are foods that stand out for their high antioxidant content, preventing premature aging, helping to reduce cholesterol and cardiovascular diseases. (5)
They are also rich in fiber and have a high content of vitamin C. A 100 gram serving is made up of 5.1 g of protein and 3 g of fat. Therefore, if you want to consume fruits with low carbohydrate intake, in red fruits you have great alternatives.
Key Findings
- Carbohydrates are necessary for health , but eating a diet high in carbohydrates can be harmful to the body.
- Carbohydrates are a type of macronutrient . There are several types of carbohydrates: starches (also known as complex carbohydrates), sugars, and fiber.
- Food manufacturers often add carbohydrates to processed foods in the form of starch or added sugar, which is harmful to our health.
- There are several common sources of natural and healthy carbohydrates such as fruits, vegetables, grains, eggs and seeds, among others.
University Professional in the area of Human Resources, Postgraduate in Occupational Health and Hygiene of the Work Environment, 14 years of experience in the area of health. Interested in topics of Psychology, Occupational Health, and General Medicine.