Table of Contents
Low Carb foods - that belongs on the shopping list
If you've eaten like most of the Americans, you've got a problem now: all the staple foods you've used so far are now taboo for you. Fortunately, fat- and protein-rich foods are allowed almost without restrictions.
Our list of low carb foods will help you to create your shopping list. But don't worry: you still have a large selection of foods available, the Low Carb diet leaves you plenty of room for maneuver. Let your creativity run free; you can always create new dishes with tasty, carbohydrate-poor food. Try the light, summery cuisine.
The Best Low Carb Foods
If you take care to balance your choice of food and recipes, nothing stands in the way of a healthy Low Carb Diet.
Vegetables are low-carb food that enjoys high status. Give it enough space when planning your menu. It is low in calories and very healthy due to its inhalants. The fiber content ensures a long-lasting feeling of satiety. The following vegetables are particularly suitable for little carb nutrition:
- Cabbage turnip
- various green vegetables (zucchini, spinach, chard, broccoli, cucumber, etc.)
- Mushrooms (mushrooms, chanterelles, oyster mushrooms, etc.)
- all leaf salads (iceberg lettuce, lamb's lettuce, rocket salad, lettuce, etc.)
- various cabbage varieties (savoy cabbage, green cabbage, pointed cabbage,
- cauliflower, Chinese cabbage, etc.)
- celery with sticks and perennials
- leek and spring onions
Meat contains no or only minimal amounts of carbohydrates. It is therefore ideal as low carb foods.
When shopping, place value on good meat quality; best of all by buying organic meat. However, pay attention to the fat content of the flesh and sausages. Whether you consume low-fat or high-fat products is up to you. Only ever combine meat with high-fiber foods such as vegetables.
An average hen's egg has approx. 1 g carbohydrates and is therefore ideally suited for low carb nutrition. In addition to protein and fat, it provides potassium, zinc, calcium, and vitamins A, B, D, E, K - as well as some essential amino acids. Due to cholesterol, which is only present in egg yolks, you should eat eggs in moderation. Up to 3 eggs per week recommended.
Why Is A Low Carb Diet Good for You?
Fish and seafood
Fish contains a lot of high-quality protein and omega-3 fatty acids. Seafood is also a good source of protein and contains only a small amount of fat. Like meat, fish and seafood hardly contain any carbohydrates. When shopping, you should pay particular attention to the best quality. Salmon, shrimps, and co. should also always be enjoyed in combination with vegetables.
- Eel (raw and smoked)
- Trout (natural and smoked)
- Salmon (fresh and dried)
- prawns, prawns
- crayfish, lobster
Yogurt, quark, milk, and Co. contain a lot of protein, and also the carbohydrate portion per 100 g keeps itself within limits - like a low carb food ideal. But note that even a reasonable part of these dairy products is more substantial than 100 grams. Therefore you should always keep an eye on the quantity when consuming dairy products. By the way, most cheeses do not contain carbohydrates either.
- cream, sour cream, crème fraîche
- Cheese (Gouda, Edam, Camembert, blue cheese, mozzarella, cream cheese,
- feta, parmesan cheese, goat cheese, etc.)
On the other hand, the juice is an essential source of vitamins, minerals, and fiber. Therefore, do not eliminate it from your diet, only reduce consumption. Switch to fluids that contain less fructose.
The following fruit varieties are suitable low carb foods:
- Berries (raspberries, blueberries, currants, strawberries, gooseberries, etc.)
- citrus fruits (oranges, mandarins, clementines, grapefruit, lime, lemon)
- sour cherries
- Peaches, nectarines, apricots
Nuts and seeds
Many nuts and kernels have little or no carbohydrates and are suitable low carb foods. Cashew nuts and chestnuts, however, are out of the ordinary with 30.5 g and 41.2 g per 100 g respectively. Nuts contain valuable omega-3 and omega-6 fatty acids. Among other things, they are essential for strengthening the immune system.
Linseed and pumpkin seeds are good sources of protein.
- various types of nuts (Brazil nuts, pecan nuts, hazelnuts, macadamia, peanuts)
- pumpkin seeds, pine seeds, cashew seeds, sunflower seeds
- Chia seeds
Healthy carbohydrate suppliers
For more variety and nutrient diversity in your diet, you should not do without foods with a higher carbohydrate content. Small amounts of the following foods should consume in small quantities:
- sweet potatoes
- oat flakes