Many people follow a low carb diet for weight loss, to manage blood sugar levels or other health conditions. Eating a low carb diet doesn’t have to be boring or restrictive — you can enjoy healthy and tasty foods like protein shakes, salads, slow cooker recipes and even burgers and meatballs. The key to a successful low carb diet is to include only high-quality foods and avoid unhealthy processed or refined carbohydrates.
Choosing nutrient-dense foods that contain protein, fats and fiber will help you feel satisfied and stay full longer. This will help prevent cravings and binges, as well as maintain energy and stabilize your blood sugar levels. Some examples of low carb foods include:
Non-Starchy Vegetables
Leafy green vegetables like spinach, kale, arugula, bok choy and Swiss chard are on London’s must-have list because they’re super nutrient dense and low in carbs. These veggies are rich in iron, folic acid, calcium, magnesium and antioxidants. They also provide a boost of vitamin C, which helps support your immune system and reduce inflammation.
Other low-carb foods you can include are cruciferous veggies, like broccoli and cauliflower; and mushrooms. Also, add some squashes to your meal plans, such as zucchini and summer squash. These veggies are low in carbohydrates but rich in fiber, vitamins and minerals.
Protein-Rich Foods
Chicken, turkey and eggs are all great choices for a low-carb diet. They’re a good source of protein, niacin and B vitamins. Add some seafood to your meals, as well. Fish such as salmon, trout and haddock are an excellent source of protein, omega-3 fatty acids and conjugated linoleic acid, which has been linked to improved heart disease risk factors.
Lean Meats
High-quality lean beef, pork and lamb are also part of a healthy, low-carb diet. These foods provide satiating protein, as well as vitamin B6, zinc, selenium and iron.
Dairy
Milk, both whole and low-carb, is a nutritious choice for a low-carb diet. Look for milk that’s full fat, such as natural or Greek yogurt; and don’t shy away from cheeses made with goat or sheep’s milk. If you prefer a non-dairy option, try nut milks or coconut milk.
Starches
Some healthy starches can fit into a low-carb diet, such as brown or wild rice, quinoa and oatmeal. However, be sure to stick with smaller portions of these foods because they still contain a fair amount of carbohydrates. Avoid starchy foods that are refined, such as pasta and bread, as well as processed snacks, like granola bars.