Stroll down the frozen food aisles at the grocery store and you’ll find cauliflower as a primary ingredient in many traditionally high-carb foods such as rice, mashed potatoes and even tots. ⅙ medium head cauliflower = 5g carbohydrates One way to use zucchini to make a meal lower in carbs is to incorporate it into pasta dishes for example, mixing zucchini noodles with traditional noodles. Two of zucchini’s many nutrients include immune system-supporting vitamin C and potassium, which supports cardiovascular health. While winter squash (like kabocha squash and delicata squash) are not considered low-carb, London says that zucchini (a summer squash) is. Though they’re low in carbs and calories, leafy greens are high in fiber (which supports the gut, heart and lowers inflammation), antioxidants (good for the brain and heart), calcium ( important for bone health), magnesium ( which is important for cellular health) and B vitamins (important for brain health). “Leafy greens are super nutrient dense,” London says. The first low-carb food on London’s list is leafy greens, which includes spinach, kale, arugula, bok choy, Swiss chard and collard greens. Here are 30 low-carb foods dietitians love, organized by food group. So, a low-carb diet is eating at or below the lower end of this range.”Īs mentioned, there is no shortage of foods that can fit within a low-carb diet. “Meanwhile, government recommendations suggest Americans eat 45-65% of calories from carbs. “For reference, the latest national data shows that Americans consume 50% of calories from carbohydrates,” adds Cassetty. While London says there aren’t set guidelines for this, she says that in general a low-carb diet is considered an eating plan where less than 30% of calories come from carbohydrates.
Since so many foods have at least some carbohydrates, it’s a bit tricky to figure out what counts as a low-carb food. Bookmark this list of nutrient-rich, low-carb foods for ideas on what to work into your meals. (Cassetty specifies that it isn’t the only way to do either.) If you do want to give a low-carb diet a try, you certainly won’t have a shortage of foods to eat - there’s still plenty on the table. With this in mind, are there ever times when someone can benefit from a low-carb diet? Both dietitians say that this way of eating could potentially be beneficial for people trying to lose weight or manage their blood sugar levels. “These foods tend to be less filling and contain fewer nutrients, and they raise your disease risk, so they really work against you.” consume 42% of calories from low-quality carbohydrate sources, which are foods that have added sugars and refined grains,” she says. “ The latest national survey shows that adults in the U.S. “What’s more important than the percentage of carbs you’re consuming is the quality of those carbs,” says registered dietitian and Sugar Shock co-author Samantha Cassetty, M.S., R.D. London says that foods including legumes, lentils, potatoes and rice -all of which contain carbs - contain a variety of important nutrients and nixing them from your diet completely would mean missing out on their many benefits. In fact, our body needs carbs to survive. But before you hop on the bandwagon, registered dietitian and Dressing On The Side author Jaclyn London, M.S., R.D., says it’s important to remember that just because a food has carbohydrates doesn’t mean it’s unhealthy. Low-carb diets are more popular than ever.
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