If you are trying to keep up with a low carbohydrate diet, it’s important for you to have a complete low carb foods list. Food choices which have low carbohydrate count are considered essential in your weight loss efforts. However, it is important to note that a low carbohydrate diet does not necessarily mean a complete deficiency of carbohydrates in your daily food intake. Carbohydrates are an essential food group, and the key to maintaining your ideal weight is to choose healthy or complex carbs rather than the simple carbs or bad carbohydrates. If you do not know what “simple” carbohydrates are, a rule of thumb is most things that are white: sugar, rice, flour (breads, cereals, tortillas), potatoes, etc.
A Closer Look Into a Low Carb Food List
Specific types of carbohydrates are easily reduced into simple sugars and when these sugars are absorbed into the blood stream, insulin levels are raised significantly. As sugar levels in the blood increase, these excess sugars turn into fat especially if your body does not burn them through physical activity or exercise. These simple carbohydrates are also referred to as high GI or high glycemic index carbs. Examples of these high glycemic foods are soft drinks, chocolate bars, potatoes, full-fat ice cream, and white bread, to name a few.
Nonetheless, not all carbohydrates need to be eliminated from your diet. Foods that are low carb can also mean food choices which contain complex carbohydrates rather than simple carbs or simple sugars. The important thing is to choose foods which are low on simple carbs and rich in complex carbs.
These complex carbohydrates, which are low on the glycemic index, are digested slowly since the body needs these stores of carbs for a long time. Insulin levels do not rise quickly as sugars from these carbohydrates are not easily absorbed into the blood. Moreover, the slow process prevents these complex carbs from being turned into fat. Complex carbohydrate food choices include oat bran, barley, oatmeal, brown rice, dry beans and lentils, whole meal breads, and yams among others.
Outlined below is a low carbohydrate foods list, divided into subcategories. The ones chosen for this list are also healthy, meaning that they do not contain massive amounts of sodium and fat (like for instance hotdogs and pork rinds). The purpose of this list is to show that you can have an extremely healthy diet that will help you lose or maintain your weight, depending on what your individual goal is.
Low carb foods:
• Egg whites
• Fresh fish
• Lean red meat
• Domestic poultry
• Extra virgin olive oil
• Fresh olives
• Green tea
• Coffee without sugar or cream
Low carb fruit list:
It is important to note here that many fruits are going to be higher in carbohydrates because they have natural sugars in them. Natural does not necessarily meant “good” for you, however, if you are looking to control your insulin spikes.
Low carb vegetables:
• Bok Choy
Low carb snacks:
• Hard boiled eggs
• Sunflower seeds
• Celery topped with peanut butter
• Apple slices with cheese
• Hummus and carrot sticks
• Cold meatballs
• Celery with tuna salad
By eating low carbohydrate meals and choosing your carbohydrate intake wisely, it’s easier for you to lose weight as well as to feel healthier and more active. Since a low carb diet helps stabilize sugar levels and control weight gain, low carbohydrate foods are a good choice for diabetics as well as for those who are trying to lose excess body fat and weight.
One of my favorite sources for these ideas is Tim Ferriss’ new book, The Four Hour Body. He goes into depth about the slow carb diet, which is in many ways based on a low GI diet plan.