What About Nuts And Seeds
- Almonds Ã¢â¬â 1.2 grams of sugar per serving
- Walnuts Ã¢â¬â 0.7 grams of sugar per serving
- Dry-roasted cashews Ã¢â¬â 1.4 grams of sugar per serving
- Pistachios Ã¢â¬â 2.2 grams of sugar per serving
- Pumpkin seeds Ã¢â¬â 0.4 grams of sugar per serving
Peanut and almond butter are low in carbs and loaded with good fats. Just make sure you opt for natural or organic brands. Highly processed varieties often contain a lot of sugar and trans fats.
Except for meat and fish, most foods contain small amounts of sugar. The key is to choose whole foods over their processed counterparts. Fruits, for instance, are rich in fructose, a natural sugar. However, they also contain fiber, which slows the absorption of sugars into the bloodstream, points out the Joslin Diabetes Center.
Deli meats, fish sticks, chicken nuggets, breakfast cereals and other processed foods, on the other hand, often contain added sugars and have little or no nutritional value. Flavored yogurt, cream cheese and other processed dairy foods contain this sneaky ingredient too. A single serving of fruit Greek yogurt boasts 20 grams of sugar.
Eat This: Dont Ditch The Carbs Switch The Carbs
Few foods can make you feel as warm and happy as a big bowl of pasta or a few thick slices of warm bread smothered in creamy butter. Carbs are life for so many people. The mere thought of giving up bread, pasta or pizza sends them into a tailspin.
Carbohydrates or carbs, as they are fondly known come in a bunch of tastes, textures, shapes and sizes. We all have our favourites, our go-to, our gotta-have-it, dont run out carbs. But why do carbs get such a bad rap? We have this low-carb craze of eating thats as strong as ever, with all the diets out there. Carbs are an energy-producing, fibre-rich, nutrient-dense group of foods that line supermarket aisles, and we are actually taught and told to make about 60% of our daily food intake.
Is your head spinning? Yep, I get it. Heard of the term carboholism? Yep, some say that carbs are as addictive as booze, drugs or something that has an -olism on the end of it. But really, are bread, pasta and muffins all that bad? Dr. David Ludwig, who has written numerous books on this, focuses on the effects of insulin and how to regulate it in his new book, Always Hungry . Its a valid topic to do a deep dive into, but am I about to say its time to jump on the bandwagon of low-carb, no-grain, meat and two veg ONLY on your plate? No way, hose.
The Ultimate Zero Carb Foods List Categorized By Practical Use
Now that you have an idea of what zero carb foods you can have from each popular food category, lets organize them in a way that helps us meet our goals.
To help you figure out what zero carb foods you can use to reach specific keto diet targets, we took the foods from above and reorganized them into these categories:
- High-fat, low-protein zero carb foods to help meet your fat needs.
- High-fat, high-protein zero carb foods to help meet your fat and protein needs.
- High-protein, lower fat zero carb foods to help meet your protein needs .
- Low-calorie, zero carb foods to help meet your fiber, vitamin, and/or mineral needs.
If you are not sure how much fat or protein you should be aiming to eat yet, we recommend plugging your information into our keto calculator before moving on. This will give you a better idea of how much you need to eat from a macronutrient perspective.
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How Do I Know If Im Eating Too Many Carbs
When I say carbs, Im talking about simple sugars like sugar, honey, and maple syrup. These foods are considered carbs because they contain a high number of carbs. Foods with a high number of carbs have a lower nutritional value and can add weight. However, there are some carbs that are completely healthy and offer some of the nutrients that you need. These include whole-grain foods and fruits like apples, pears, and bananas. Whole grains are a good source of fiber. They are also a good source of vitamins and minerals like magnesium and manganese. And some fruits are rich in antioxidants, which help prevent and fight cancer. So, its important to make sure that you are eating the right amount of carbs. The best way to do this is to read the labels on your food and watch what you eat.
Meat Eggs Fish + Poultry
Protein heavy foods are great staples for meals and snacks, because theyre naturally low carb! Plus, there are countless ways to season them! Take low carb beef jerky as an example you can find it in black pepper, spicy even citrus varieties!
Here are a few protein packed no carb foods:
- Chicken -0g carbs, 0g net carbs
- Turkey -0.7g carbs, 0.7g net carbs
- Eggs -0.3g carbs, 0.3g net carbs
- Pork -0g carbs, 0g net carbs
- Bacon -0.3g carbs, 0.2g net carbs
- Veal -0g carbs, 0g net carbs
- Venison -0g carbs, 0g net carbs
- Lamb -0g carbs, 0g net carbs
- Duck -0g carbs, 0g net carbs
- Beef – 0.2g carbs, 0.2g net carbs
- Salmon – 0g carbs, 0g net carbs
- White fish – 0g carbs, 0g net carbs
- Shrimp – 0.4g carbs, 0.4g net carbs
- Scallops -2.7g carbs, 2.7g net carbs
- Crab meat – 0g carbs, 0g net carbs
- Lobster – 0g carbs, 0g net carbs
- Tuna – 0g carbs, 0g net carbs
- Jerky/Meat Sticks – 3.1g carbs, 2.6g net carbs
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Why The Keto Diet Produces Weight Loss
Keto works for most people because it forces their bodies to change the way their metabolisms function. The body is designed to take the carbohydrates we eat, and change them into the glucose thats used as fuel by the body and brain. A keto meal plan cuts daily carb intake to the bone, meaning that the body cant produce glucose to meet its daily energy needs.
Instead, it enters a metabolic state known as ketosis, and then creates a different energy source called ketones. Ketones are produced in the liver by burning stored body fat, but that process only occurs by default. As soon as the body is given more carbs that it can use, it stops making ketones, stops burning body fat and the weight loss caused by fat burning screeches to a halt.
In short, as soon as a keto dieter eats too many carbohydrates, theyre kicked out of ketosis and the diet stops working that means its crucial to stay within daily carb limits.
The Best Foods With No Carbs And No Sugar
If you want to live healthy or if you have a disease such as diabetes one best advice your doctor may give is to eat lots of foods with no carbs and no sugar in them. There are many zero-carbs foods you can take advantage of to help you with your health goals.
Nowadays many people are looking to lose weight and get healthy. Junk foods are high in processed carbohydrates and refined sugars. These have been proven cause inflammation throughout the body. Over time this can lead to a great range of illnesses such as diabetes, weight gain, obesity, arthritis, eye disorders, heart attacks, strokes and many more.
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Sweet Bell Peppers With Guacamole
The name of these snacks implies high sugar and hence high carb content, right? Well, not at all!
Sweet bell peppers have fewer carbohydrates. Half a cup of chopped peppers will contain only 3 grams of carbs.
On top of the low carbohydrate content, bell peppers are also rich in vitamin C. The mineral is known to boost immunity, heart and skin health. One green bell pepper has more of this vitamin than a whole orange .
Make a quick healthy snack by dipping sweet bell peppers in smashed avocados mixed with onion, garlic, salt, and lime juice.
Condiments Seasoning And Oils
Most condiments contain carbohydrates. Likewise, salad dressings and mayonnaise often have carbs because they may use carb-containing ingredients, such as certain vinegars, herbs, sugar, high-fructose corn syrup, honey, mustard, dairy products, emulsifiers, or other ingredients. Read labels if you are uncertain. The following oils and condiments contain no carbs:
- Vegetable, nut, and fruit oils such as avocado, grapeseed, safflower, canola, and olive oil
- Animal fats like fish oil and lard
- Some brands of margarine and shortening – read package labels
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Not All Carbs Are Created Equal
Carbs come in different forms.
Simple carbs consist of easy to digest sugars. Refined and processed carbs, such as white sugar and white flour, are simple carbs.
People who are starting on a low-carb diet need to think about reducing their intake of refined and processed carbs. Avoiding these carbs will be beneficial for reaching an ideal weight and for health in general.
However, not all simple carbs are created equal. Fruits include fructose, which is a simple carb, but eating fruit is recommended in a low-carb diet, as it is loaded with nutrients and is a whole-food source of carbs.
Complex carbs take longer to digest than simple carbs, as they need to be broken down into a simpler form. Complex carbs are found in more nutrient-rich foods, such as beans, whole-grains, and fiber-rich fruits, such as bananas.
Complex carbs also have the added benefit of making a person feel full faster, which might prevent them from overeating. Complex carbs also make people feel full for longer, which might help them avoid snacking between meals.
Some Other Carb Swaps To Think About
- Spaghetti or noodles with zucchini spaghetti. A quick flash in the pan with garlic and oil, super yum. Ive used spaghetti squash in the past too. Gluten free pasta has come a long way, so chickpea pasta or rice pasta are total swaps that are worthy of your hard earned dollars.
- Rice swapped as I mentioned before, or try cauliflower rice. Have you seen those cauliflower pizza bases? Good to try and not so like cardboard.
- Instead of a wheat based or tortilla wrap, how about sushi nori seaweed wrap? If youre on social media, youve seen these little parcels made with flat nori on two opposing corners, then wrapped up to be like a parcel. Great swap right there, and seaweed is incredibly nutritious too.
- How about mashed potato, swapping for butter bean mash? Not for everyone but man, dress that up with some seasoning, herbs, garlic and it is silly good.
Now, the point of what Ive been saying here is not as restrictive as some might think. Ditching the carbs so you lose weight might not be a focus for you. But switching up the typical for something more nutritious is a great option. You know I talk about eating a rainbow every day, including those superfoods of greens and reds, bright colours like beets and blueberries, and if you cant get it all in, take my TAKE THIS by Lianne superfood power called KID BOOST.
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Getting Stuck In A Rut
There are people who eat the same things day after day and like it that way. However, most of us tend to prefer at least a little variety in our diet. There are many ways to avoid boredom on a low-carb diet. In fact, a varied diet is what’s best for us nutritionally.
Every cuisine has low-carb options you just need to be mindful of starch and sugar. Some of your favorite dishes and recipes might be doable with low-carb substitutions or swaps.
Almost Zero Carb Snack Options
This list will expand your snack options without net carb intake climbing too high. Just make sure you eat them in moderation or else the carbs and calories will accumulate quickly.
If you are looking for keto-friendly condiments and dressings in the grocery store, make sure you read the nutrition facts and ingredients label carefully. You will find that most of these products have sugars and carbs in them.
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Low Carb And Low Net Carb Foods
All of the no carb foods mentioned above are 100% zero carb which makes them excellent options on a low carb or no carb diet. They can be the building blocks of a healthy, low-carb diet.
While its important to know what foods can be enjoyed without limit, there are foods that are low carb and can be enjoyed in moderation, especially when trying to eat a balanced diet that is also low carb.
Almost Zero Carb Nuts And Seeds
All nuts and seeds have some net carbs in them, but there are a few varieties worthy of the almost zero carb list:
- Raw macadamia nuts 1.6 grams of net carbs per ounce
- Raw pecans 1.2 grams of net carbs per ounce
- Raw brazil nuts 1.2 grams of net carbs per ounce
- Chia seeds 1.7 grams of net carbs per ounce
- Flaxseeds 0.5 grams of net carbs per ounce
It is relatively easy to eat a lot of nuts without realizing it, so make sure you eat them in moderation. Although they are a great way to meet your fat needs, the net carbs and calories can add up quickly if you are not careful.
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How Is Sausage Typically Prepared
Sausages are preserved and processed by curing, salting, smoking, and drying. This leads to some concern about eating sausage, as processed meat has been linked to a number of different diseases. Luckily, there are a number of companies that have a variety of sugar-free sausages without the different dyes, nitrates, preservatives, and other common additives often found in traditionally-processed sausages.
Carbs in sausage can be tricky. While sausages contain mostly meat and spices, they also might include ingredients higher in carbs that add to their flavor and consistency. In the United States, the ingredients of different sausages you see today are regulated by the Food and Drug Administration .
While sausages can be easily enjoyed in different keto dishes or on their own, it’s important you check the nutrition label first as added ingredients could potentially kick you out of ketosis.
Letting Carbs Creep In
You’re eating low-carb. You’re feeling great, and weight is dropping off as if by magic. You’re not hungry between meals. You have energy. You can concentrate better.
Maybe you add a piece of toast or some low-carb ice cream, or a little sugar in your coffee now and then. You might not immediately start gaining weight, but going over your personal carb limit can have other implications. You might have increased cravings, feel hungrier, and eventually, maybe you do start regaining the weight.
“Carb creep” is a common phenomenon and you may not even be aware it’s happening. When you do start to take notice, it may be time to go back to basics for a few days, which can help you break the cycle.
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What Is Extra Virgin Olive Oil
Extra virgin olive oil is a great addition to any ketogenic diet.
The “extra virgin” label refers to the amount of acidity of the oil and the extent of how much processing is used to extract it.
EVOO is 100% not chemically processed or heated. It’s extracted directly from the olives by pressing or spinning them once they’re mashed into a paste. The highest quality extra virgin olive oils are the most nutrient-dense, lower in acidity and rancidity, and also has the strongest flavor.
Note: Extra virgin olive oil has a low smoke point and will break down when it’s heated too high, breaking down nutrients and causing a strange flavor. If you’re cooking with high heats, consider using an oil with a higher smoking point such as avocado oil.
Carb Counting Secrets: How To Know What Foods Have The Lowest Net Carb Content
Give a man a fish, and you feed him for a day. teach a man to fish, and you feed him for a lifetime. Lao Tzu
The zero carb and almost zero carb lists serve as the fish, so lets learn how to fish by understanding the process behind calculating net carbs.
First, we need to examine the primary difference between carbs and net carbs. Technically, carbs are a general category of organic compounds that are found in food, consisting of carbon, hydrogen, and oxygen in a specific ratio. Depending on how digestible the carbohydrate is, it will be classified as either a dietary fiber or a net carb.
From a mechanistic level, a net carb is the type of carbohydrate that will be digested and used as the bodys primary fuel source. As our daily net carb intake goes up, our production of ketones goes down.
This is why the keto diet focuses so heavily on limiting net carb intake. By eating too many net carbs, your body simply will not be able to enter and sustain ketosis, which is the hallmark that sets keto dieting apart from other low carb diets.
To calculate how many net carbs are found in a particular food item, lets take a look at a simple U.S. nutrition label:
The two values that you will be focusing on to calculate the net carb content of foods are Total Carbohydrate and Dietary Fiber. Total sugars and added sugars dont matter as much because they only reflect a portion of the total net carbs found in the food.
Total Carbs Fiber = Net Carbs
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