9 Healthiest Foods with No Carbs & No Sugar
A low-carb diet can be a great way to improve your overall wellbeing, but it's not just about cutting out carbs - it's also about making sure you're getting the right nutrients to support your body. In this article, we'll explore some of the best foods to include in your diet for optimal health.
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If you want to feel your best or simply want to slim down, it's crucial to watch your carbohydrate intake. This means steering clear of junk foods loaded with processed carbohydrates and refined sugars.
These treats may taste amazing, but they can do a lot of damage to your health. For example, they can cause inflammation, weight gain, diabetes, obesity, and nerve damage. So, if you want to avoid feeling like a hot mess, it's time to ditch the junk and opt for healthier options.
These nutritious foods will help regulate your blood sugar levels, give you a natural energy boost, and may also help lower your blood pressure.
Let's start with a cruciferous vegetable fix! Broccoli, kale, cabbage, Brussels sprouts, and spinach are superfoods that pack a punch of nutrients without a lot of carbohydrates. These leafy greens are a must for anyone following a low-carb diet.
These vegetables are also loaded with fiber, protein, vitamins, and minerals that support good health. They contain secondary metabolites that reduce the risk of certain colon cancers. These superfoods are versatile and can be easily incorporated into various dishes.
Next, make eggs the staple of your diet. Eggs are a nutritional powerhouse packed with essential nutrients. One large egg contains about half a gram of carbohydrates and 6 grams of protein. Protein is vital for building and repairing tissues.
Eggs are also a good source of vitamins A, D, E, and K. Vitamin A is essential for vision, immune function, and cell growth. Vitamin D helps the body absorb calcium and maintain strong bones. Vitamin E is a potent antioxidant that aids in protecting cells from oxidative stress.
Eggs also contain minerals like iron, zinc, and selenium. Selenium is an antioxidant that helps protect cells from damage and is essential for brain and nerve function. In addition to these nutrients, eggs are a powerhouse of lutein and zeaxanthin, two antioxidants that may help protect the eyes from damage.
It's time to move over boring old superfoods – there's a new player in town, and it's called chocolate! Yes, it's true – the cocoa in dark chocolate is packed with flavanols that can help lower hypertension, reduce the risk of heart disease, and improve insulin sensitivity.
The antioxidant properties of flavanols reduce oxidative stresses and improve your health. That's why some people even call it a super fruit. However, many chocolate products have enough carbs to knock you away from your health goals.
If you're looking for a chocolaty indulgence that won't derail your low-carb diet, opt for dark chocolate with a high cocoa content. A 1-ounce serving of 70% cocoa chocolate contains 13 grams of carbohydrates but also packs 4 grams of fiber, 12 grams of fat, and about 3 grams of protein. Ensure you read labels carefully and choose brands sweetened with low-calorie sweeteners.
We know chocolate is tempting, so remember that chocolate is still a treat, so enjoy it in moderation. Happy snacking! Have you heard of shirataki noodles? These little wonders are a game-changer if you want to enjoy a tasty, noodle-y dish without blowing your diet.
That's because shirataki noodles are made from a viscous fiber called glucomannan. It's full of health benefits, including reducing glucose, cholesterol, triglycerides, and blood pressure levels and supporting weight loss. Additionally, they may exhibit anti-diabetic, anti-obesity, laxative, prebiotic, and anti-inflammatory effects.
Shirataki noodles are famous in many Asian and European markets and are considered healthier than other store-bought noodles. They contain less than 1 gram of net carbs and only 15 calories per serving. They come in all shapes and sizes, so you can use them to recreate all your favorite noodle dishes.
You can find shirataki noodles at many health food stores or online. They usually come packaged in water and must be rinsed and drained before cooking. They have a slightly chewy texture, but you can easily flavor them with your favorite sauces and seasonings. So why not give them a try and see if you can "noodle" your way to better health?
Next up, coconut oil. Saturated fats have gotten a bad rap over the years, but there's some evidence that they can be good for us – and coconut oil is a shining example. This oil has zero carbs, and in several studies, coconut oil reduced abdominal fat, improved blood lipid levels, and even helped people lose weight and belly fat.
How is this possible? One reason may be the presence of medium-chain triglycerides or MCTs in coconut oil. These fats are absorbed directly by the liver and converted into ketones, which can help decrease calorie intake and increase energy levels.
Some research suggests that MCTs can improve the quality of life and cognitive function in those with neurological disorders like Alzheimer's and Parkinson's. So don't be afraid to add some coconut oil or MCT oil to your diet – it just might be the tasty and healthy boost you've been searching for!
Are you a fan of seafood? If so, you're in luck! Fish and shellfish are delicious. Most types of fish are virtually carb-free. They're also packed with nutrients like B vitamins, potassium, and selenium.
Shellfish, such as shrimp and crabs, are also low in carbs, but be aware that other kinds, like oysters and octopus, may contain more. The benefits of fish and shellfish go beyond just their carb counts.
Fatty fish like salmon, sardines, and mackerel are high in omega-3 fats, which can lower insulin levels and improve insulin sensitivity if you are overweight or obese. Research also suggests regular fish consumption enhances brain health and reduces the risk of certain diseases.
So don't be shy about incorporating more seafood into your diet – the American Heart Association recommends adults consume 2 to 3 servings per week for optimal health. Just try not to have too much meat or seafood at any one meal, as this can decrease your ketone levels. Bon appétit!
Meat and poultry are also on the list of low-carb foods. Meat and poultry are essential for a good reason! These protein-rich foods contain no carbs but are loaded with B vitamins and potassium. They're also an excellent source of high-quality protein, which can help preserve muscle mass during periods of low carbohydrate intake.
These animal products are also unique sources of nutrients like vitamin B12, iron, creatine, taurine, carnosine, and DHA – all of which have been linked to various health benefits. And if you're looking to improve your cholesterol levels, one study found that a diet high in fatty meat may lead to higher levels of "good" (HDL) cholesterol compared to a low-fat, high-carb diet.
Consider grass-fed and pasture-raised options to get the most out of your meat and poultry. These animals are typically richer in omega-3 fats and conjugated linoleic acid than grain-fed. Meat from grass-fed animals tends to have healthier ratios of omega-3 to omega-6 fats and higher levels of antioxidants.
So go ahead and enjoy that juicy steak or roasted chicken – just be sure to avoid overloading to keep your ketone levels in check, just like seafood.
Now, it's essential to choose wisely regarding nuts and seeds. Some nuts, like almonds, macadamia nuts, pecans, and walnuts, are lower in carbs. All these nuts are high in healthy fats and fiber, which can help keep you full and satisfied.
Seeds like chia seeds and flaxseeds are also low in carbs and make a great addition to a low-carb diet. Chia seeds are also high in fiber and contain essential nutrients like calcium and phosphorus that strengthen your bones, while flaxseeds are rich in lignans, which have anti-inflammatory effects.
While nut and seed oils can be high in healthy fats, they also contain high inflammatory omega-6s. For this reason, it's best to consume whole or freshly ground nuts and seeds rather than oils. In general, it's a good idea to mix up your nut and seed intake to get various nutrients.
Just be mindful of portion sizes, as nuts and seeds are high in calories and can easily lead to overeating if you're not careful.
Lastly, your body can also benefit from eating some avocados. Avocados contain healthy fats, fiber, potassium, and B vitamins.
Research has shown regularly consuming avocados helps reduce "bad" cholesterol levels and improve your heart health. In one study, an increase in avocado consumption led to a 22% decrease in "bad" LDL cholesterol and triglycerides and an 11% increase in "good" HDL cholesterol.
Now, one-half of a medium avocado contains around 9 grams of carbs, but don't let that scare you - 7 of those grams are from fiber, which means each half has only 2 grams of net carbs. So go ahead and enjoy that creamy goodness guilt-free.
And if you're not a fan of avocados, you can still get in on the goodness by using avocado oil in your cooking and baking. This oil is high in monounsaturated fat, is stable enough to withstand high heat, and can improve cholesterol levels.
So next time you're on a low-carb diet, remember the power of avocados. These little green wonders are packed with nutrients and can do your body some serious good. Plus, they make everything taste rich and creamy. What's not to love?
Are you still looking to improve your health through your diet? Then don't underestimate the power of protein! Making protein your number one dietary priority can help you reach your health goals.
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