15 foods to include in the low carb diet!
Foods to include in the low carb diet and keep your body healthy, as the diet is low in carbohydrates or “low carb” diets are food programs that restrict carbohydrate consumption, often for the treatment of obesity or diabetes.
Carbohydrates are the main source of energy for the body and are considered one of the 3 key areas in our diet – including protein and fat. In fact, most nutrition experts recommend that people consume between 35-65% of their daily calories from carbohydrates.
However, not all carbohydrates are created equal; Some are more complex and take longer for the body to digest, while others are simple carbohydrates, which you can get from white bread, fruit, and dairy products. When you have an excess of simple carbs (sugars), the body will start storing these extra carbs as fat.
Some of the best low-carb fruit and vegetable choices include cantaloupe , strawberries, watermelon , celery, lettuce, spinach, avocado, peaches, and blackberries, among others.
Foods to include on a low carb diet:
1. Melon:
Melon is one of the best foods to include on a low carb diet , not only is it relatively low in carbs, it also offers 1.5 grams of dietary fiber in each cup, which explains some of those carbs.
Additionally, this low- carb fruit is an excellent source of vitamin A , as well as magnesium, potassium , and vitamin K , making it ideal for treating blood pressure issues, sleep problems, blood clotting and vision disorders. failed, plus it’s great to include it in your low-cab diet.
2. Aipo:
While celery is primarily made up of water, it also has some dietary fiber in each stalk, along with a number of B vitamins, vitamin C , and potassium . This food is known to keep you satiated without contributing too many calories, and it also gives your immune system a boost.
3. Lettuce:
Lettuce may sound simple, but it is packed with many different nutrients, including sugars, proteins, fats, dietary fiber, vitamin K , potassium , iron, zinc, vitamin E , and sodium , among others. This can help to optimize the water balance in the body and provide a clean, low-calorie source of energy.
4. Tomatoes:
Famous for their beta carotene content, tomatoes are excellent for boosting eyesight and preventing oxidative stress throughout the body, but they also have high levels of B vitamins , copper, potassium , fiber, manganese and vitamin C. This makes these popular fruits an excellent choice for optimizing metabolism , increasing bone mineral density and protecting the immune system.
5. Avocado:
Packed with antioxidants and healthy fats, this fruit is high in dietary fiber, which accounts for around 75% of your daily carbohydrate needs . They are also perfect for improving cognition and reducing appetite, helping with weight loss.
6. Peach:
With a moderate amount of fiber and an impressive amount of polyphenolic compounds and antioxidants , this low-carb fruit has been linked to reducing the risk of heart disease , lowering high cholesterol and blood pressure, preventing inflammatory conditions, and supporting good health. digestive.
7. Blackberries:
Approximately half of the carbohydrates found in blackberries come in the form of fiber, making it one of the best fruits for digestive health. Plus, like many berries, blackberries are brimming with antioxidants , which can stave off chronic diseases like cancer, arthritis, and heart disease.
8. Cucumber:
Cucumbers are often overlooked due to their high water content. But in reality, these vegetables offer a variety of nutrients, including potassium , biotin, copper, vitamin C , manganese, and several B vitamins.
9. Mushrooms:
With a variety of sulfuric compounds and antioxidants, as well as antiviral, antibacterial, and antifungal properties, mushrooms offer a wide array of health benefits, as well as being a low-carb, salty snack that’s packed with fiber. Mushrooms have been linked to preventing everything from cancer to allergic reactions, making them perfect for your diet.
10. Strawberry:
About 25% of the carbohydrates found in strawberries come from dietary fiber, but the most impressive is the amount of polyphenolic content. Research has linked these antioxidants to reduced rates of inflammation in the body, as well as the inhibition of fat formation, which can lead to more energy and less weight gain!
11. Watermelon:
Watermelon may be low in dietary fiber, but it’s a great way to stay hydrated and can provide a burst of energy . This Low-Carb fruit is rich in various antioxidants such as lycopene, which can help your skin look good by preventing oxidative stress throughout the body and stimulating the repair and strength of heart blood vessels, reducing the risk of heart attack. and stroke.
12. Spinach:
This vegetable is not only low in cholesterol and fat, but is rich in protein, fiber, vitamin A, vitamin C , potassium , iron, calcium and copper, among others. It’s no surprise that spinach is considered one of the healthiest low-carb foods, as well as an excellent food for weight loss, heart health, and bone mineral density.
13. Zucchini:
Thanks to moderate levels of omega-3 fatty acids and a diverse range of minerals and vitamins, zucchini has become a staple food in some parts of the world. It provides a good amount of fiber and is known to give an energy boost, while also regulating enzyme and hormonal activity in the body, thanks to the B vitamins and key minerals in this vegetable.
14. Asparagus:
With significant concentrations of selenium, vitamin A and vitamin C , this is a vegetable rich in antioxidants and can reduce inflammation and the occurrence of chronic diseases.
15. Honey dew melon:
This low- carb fruit is often eaten together with melon, another low-carb fruit, and thanks to its high potassium content , it is recommended for people with high blood pressure. This fruit is also rich in vitamin C , making it perfect for the immune system – along with its ability to seek out and neutralize free radicals.