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Healthy Eating

Here you will find tons of information about healthy eating and incorporating the principles of healthy nutrition into your daily life. Built around Dr. Cederquist’s nutritional foundation for healthy weight loss, these articles place a wealth of information right at your fingertips.

List of 25 Low Carb Foods For a Healthier You

Many consume too many high-carb foods that offer nothing more than refined sugar and calories. Following a low-carb diet can help elevate vitamin and mineral intake while keeping calories in check. Add these 25 low carb foods to your next grocery list!

List of 25 Low Carb Foods For a Healthier You

Though the body does yearn for nutritious carbs, the general population consumes too many high-carb foods that commonly offer nothing more than refined sugar and calories. Following a low-carb diet is supported to elevate vitamin and mineral intake while keeping calories in check. Ready to get started? bistroMD is here to help!

What Are Carbs?

First and foremost, carbohydrate is one the three macronutrients (along with protein and fat). Carbohydrates are further broken down into simple (mono- and disaccharides) and complex (polysaccharides or starches) sugars. The various sugars have different structures and mostly determine their route of absorption and digestion. Despite the varying composition of carbohydrate, it is essential to determine where exactly such sources come from.

Though individuals correlate carbs as "bad" and nothing but sweet treats, they are also found in nutritious vegetables. Carbohydrates are found in grains and flours, fruits and veggies, milks and dairy products, nuts and seeds, and desserts and pastries. But when it comes to carbohydrate intake, health can be optimized from more nutritious, low-carb foods rather than high-carb foods rich in sugar and calories. As an added remark, carbohydrate is mostly absent in protein and pure fat sources (such as olive oil). Create a balanced plate with a lean protein, healthful fat, and these low-carb foods!

*Carbohydrate content is identified in grams (g) per indicated amount

List of Low-Carb Foods

1. Arugula

This low-carb cruciferous vegetable can add a bold flavor to salads and dishes while providing hefty amounts of vitamins A and K.

• 0.8 g per 1 cup

2. Endive
Apart of the chicory family, endive can be served raw or cooked. This sweet, yet nutty flavored plant is a good source of potassium and high in fiber.

• 1.6 g per 1 cup

3. Raw Spinach
Spinach is an excellent salad green to aid in the fulfillment of calcium, fiber, vitamin K and other nutrients for a low calorie cost.

• 1.1 g per 1 cup

4. Kale
This popular, rising superfood can provide ample nutrients into meal dishes, smoothies, and juices! It also makes an excellent calcium source for individuals who eliminate dairy products from their diet for whatever purpose.

•1.4 g per 1 cup

5. Cabbage
Mostly used in Asian cuisine, utilize this colorful, low-carb option to offer further crunch to salad, fish tacos, and wraps!

• 2.4 g per 1 cup

6. Provolone Cheese
Though this Italian cheese is produced from cow's milk, the carb content remains low while being high in protein. Despite it's higher fat content, its moderated use makes a balanced snack and flavors dishes.

• 2.8 g per 1 cup

7. Almond Butter
Nut butters can certainly fit into a well-balanced diet, as its use offers healthy fat and protein. But when choosing an almond butter (or any nut butter for that matter), choose products without added oils and sugars and keep portions in check.

• 3.0 g per 1 tablespoon

8. Celery
Celery offers bulk to meals without packing on carbs and calories. Snack on celery stalks and peanut butter or hummus, throw in soups and salads, or add to casseroles.

• 3.0 g per 1 cup, chopped

9. Cottage Cheese
In addition to its low-carb content, cottage cheese is low in calorie (80 calories per ½ cup)! Pair with fresh peaches or pineapples chunks for a satisfying, healthful snack.

•3.4 g per 4-ounces (or ½ cup)

10. Asparagus
No matter how asparagus is cooked, these low-carb stalks can act as a valuable diuretic and powerful antioxidant.

• 3.4 g per 1 cup

11. Mushrooms
These edible fungi are not only low in carbohydrate, but low in calorie, fat, and sodium. They are also naturally cholesterol and gluten-free!

• 3.7 g per 1 cup

12. Cucumber
Fresh cucumber slices are a hard bargain to pass on a warm summer's day! And with their low carb and calorie content, there certainly is no need to skip out on them.

• 3.8 per 1 cup

13. Radishes
Add this edible root vegetable to raw in salads, cooked into dishes, or pickled and canned! Its common white, red, and purple colors can also offer a colorful aesthetic to dishes.

• 3.9 g per 1 cup, sliced

14. Zucchini
This cucumber lookalike is also low in carbohydrate. But unlike cucumber, zucchini should be cooked for best consumption - roast alone, add into casseroles, or spiralize into low-carb "noodles!"

• 4.8 g per 1 cup

15. Soybeans
Soybeans are a valuable plant-based protein source. Enjoy on their own or throw into salads and other Asian-inspired dishes!

• 6.1 g per 1 cup

16. Rice Cakes
Compared to most crackers, rice cakes are low in carbohydrate. They make an excellent blank canvas for peanut butter, hummus, turkey and cheese!

• 7.2 g per 1 rice cake

17. Kidney Beans
Like most beans, kidney beans are rich in fiber and protein without a concerning carb content. Throw beans into chili, soups, and salads or blend into a nutritious dip!

• 7.5 g per 1 cup

18. Brussels Sprouts
Whether roasted or steamed, the small cabbage is an excellent source of vitamin C and K while supplying a good amount of fiber, folate, and potassium.

• 7.8 g per 1 cup

19. Plain Yogurt
The main idea is to choose a plain yogurt, as flavored types are often loaded with added sugars which increase carb content. Switching to Greek yogurt is a simple way to also amp protein!

• 12.0 g per one 6-ounce container

20. Cow's Milk
It is important to identify and realize fat content varies between types - skim, low-fat, whole, etc. However, all plain cow's milk provides the same abundance of carbohydrate.

• 12 g per one 8-ounce cup

21. Carrots
Crunch into carrots for improved eyesight! Find out how these low-carb veggies can further benefit health here.

• 12.2 g per 1 cup

22. Potatoes
Though this starchy vegetable has a bad reputation, its consumption can certainly fit into a well-balanced diet! Keep portions in check and reap the benefits of fiber and potassium.

• 13.1 g per ½ cup with skin

23. Apples
Rich in both soluble and insoluble fibers, apples can aid in weight loss and good digestive and heart health!

• 14.0 g per 1 cup

24. Peaches
Also low in calorie and high and fiber, peaches can help satisfy that sweet tooth without feelings of guilt!

• 14.9 g per 1 cup

25. Tomatoes
Whether believed as a fruit or vegetable, tomatoes contain powerful antioxidants that are beneficial to health!

• 15.8 g per 1 cup

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