Hello there, I have compiled a list of low carb foods and some good substitutes for the higher carb foods in your diet. Start incorporating these foods into your diet and jump start your body's fat burning power.
Fruit – Start eating low sugar fruit. The best choices are small amounts of lemon and lime, rhubarb, raspberries, blackberries, and cranberries. These fruits contain the lowest amount of sugar than any others. Other fruits that contain slightly higher amounts of sugar but are still good choices include cantaloupes, blueberries, peaches, nectarines, papaya, casaba melon, watermelon, strawberries, honeydew melons, apples, guavas, apricots, and grapefruit. Fruits that are fairly high in sugar include pineapple, plums, oranges, kiwifruit, and pears. Fruits that are extremely high in sugar include cherries, tangerines, mangoes, cherries, grapes, pomegranates, mangoes, figs, and bananas.
Nuts and Seeds – Nuts and seeds are packed with nutrients and are great substitutes for more starchier foods like wheat. Flax seeds are extremely healthy and low in carbs. A combination of healthy fat, protein, and fiber make them appetizing to eat.
Dairy products – The amount of dairy you can eat will depend on how sensitive your body is to carbs. Some people can stomach more dairy than others. Milk contains a fair amount of sugar but is broken down over a longer period of time than other sugars. Many people tolerate milk well while others have serious intestinal problems when exposed to it. Do not blame me if you end up stuck on the toilet because you consumed too much milk. Milk does have some carbs in the form of lactose which is supposedly less glycemic than other sugars. Some good substitutes for milk are coconut milk, unsweetened soy milk or unsweetened almond milk. If you are sensitive to milk some other good dairy products where the whey is removed and have less sugar include strained yogurt, cottage cheese, and other cheeses. If you do not have a lot of dairy in your diet make sure you are getting adequate amounts of calcium.
Fats – Believe it or not, there are essential fats in foods that are vital to your overall health. Omega 3's found in fish are great for you.
Legumes – Legumes such as beans, lentils, and peas have a lot carbs in them. However, these carbs are digested slowly and are excellent choices for people who do not process sugar well. FYI – canned beans are more glycemic than beans you cook yourself. Soy beans are lower in carbohydrates than other beans. Black soy beans are probably your best best because they do not have the bland taste of regular soy beans and they work well in most bean recipes.
Whole grains – While whole grains are often rich in carbs, there are good additions to a low carb diet. The starch is broken down into glucose more slowly than flour and refined grains. A serving of grains is about a half cup. Whole grain pasta should be cooked slightly firm as the more it is cooked the faster it is broken down. You will lose the nutritional value if you cook it for too long. Some good substitutes to pasta which are lower in carbs include spaghetti squash, shirataki noodles, and low carb pastas such as Dreamfields.
Foods you want to stay away from – sugary and starchy foods – aka. foods rapidly produced into glucose
– Foods with lots of sugars such as soft drinks and candies
– Fruit juices – Many fruit juices are packed with sugar. Here are some good guidelines when consuming fruit juices. 8 ounces a day of 100% juice is okay. However, keep in mind, that juices are usually high in calories. If you are really trying to lose weight, substitute the low sugar fruits as mentioned above for fruit juice.
– Foods with tons of flour – Foods such as cakes, cookies, and crackers, are packed with flour and have little nutritional benefit.