Hey there viewers and welcome back to
another bestie video! Cutting carbs and weight loss go hand in hand. Trending diets
like paleo and keto focus mainly on cutting down or swapping your regular carb sources with
healthier alternatives. There are many health benefits you can enjoy by following a diet low
in carbs. These include, increased levels of good cholesterol, better blood sugar and pressure
management and of course, quick weight loss. When you start a low carb diet, you
realise that almost everything has carbs. There are actually many nutrient dense foods
that are low in carbs. Wondering what they are? Olives have zero carbs? What about kale, cauliflower and greek yogurt? In today’s
video we will be covering all the foods low in carbohydrates. Watch till the
end, some may end up surprising you. Before talking about low carb diet foods, let us first learn the difference
between simple and complex carbs. Simple vs complex carbs Simple carbs are present naturally in foods
like fruit, vegetables and dairy products. These can be broken down easily. They also include
unhealthy foods like candy, syrup and soft drinks. The only thing they provide is energy from the
sugar, but other than that, they lack vitamins, minerals and fiber. Remember that refined sugar
is empty calories with zero nutritional value. What makes a carb complex? Found in healthy
foods like beans, peas, whole grains and fresh vegetables, the sugar molecules that
make these foods are strung together in long chains unlike simple carbs. They are
packed with all the essential vitamins, minerals and fiber which play a vital
role in maintaining a healthy body. Unlike refined or processed sugar, complex carbs
come with natural sugars and are used as energy. OK, let’s move on to low
carb, nutrient dense foods. Salmon Starting off our list is one of the most
popular healthy foods. Salmon is extremely high in nutrients along with brain and heart
friendly fats. It also contains low to zero carbs. Being one of the easiest proteins to
prepare, it’s a superstar in every ketogenic diet. Go ahead and bake or poach it in some
aromatic herbs and spices for a delicious meal. How do you like to cook salmon?
Tell us in the comments! Tomato
Tomatoes are low carb making them an ideal addition to any salad
or sandwich. While rich in antioxidants, vitamins and minerals they should be eaten
in moderation in a low carb diet. Although botanically a fruit, they contain way less carbs
than a conventional fruit of the same size. Broccoli
When it comes to low carb high nutrient foods, broccoli is an obvious choice. Just one cup of
raw broccoli contains less than 5 grams of carbs and over 100% vitamin C and K. The amount of
carbs is highly digestible. A good helping of assorted low carb veggies regularly reduces
insulin resistance and helps prevent cancer. Onion
No cuisine is complete without the addition of onions. This delicious
vegetable is nutritionally rich and when eaten in small amounts, adds a burst of flavor to any
meal. High in antioxidants, anti inflammatory elements and fiber, it contains less than 10
grams of carbs in every 100 grams. Its health benefits include boosting bone health, improving
digestion and increasing good cholesterol levels. Cauliflower
This rather simple yet versatile vegetable contains just 5 grams of carbs for every
100 grams and zero fat. Along with being extremely low in carbs, it’s high in folate and various
vitamins like C and K. With the introduction of ketogenic diets cauliflower has become a popular
replacement for white rice and pizza crusts. Easy to add to your diet, it’s a great aid for
weight loss. The benefits are totally underrated. Kale
The list for low carb foods remains incomplete without kale. This
crinkly leaved vegetable is one of the most vital ingredients for a power packed green smoothie.
Containing just 7 grams of carbs in one cup, it is packed with antioxidants, vitamins,
potassium, copper and even calcium! An essential addition to salads, kale is one of
the most nutrient dense foods on the planet. Asparagus
High in fiber, vitamin C, K and folate, this spring vegetable is an ideal
addition if you are looking to cut down on carbs. When compared with other veggies they have more
protein. Containing less than 5 grams in one cup, they improve digestion, lower blood
pressure and help with faster weight loss. Eggplant
Did you know that an eggplant is actually a fruit? Normally eaten as a vegetable, it contains a
maximum of 5 grams of carbs for every one cup. A great source of vitamins, minerals, antioxidants
and fiber, eggplant comes with a variety of health benefits. From preventing anemia and cancer
to increasing brain function and improving bone health, this often ignored veggie can
be a great addition to your low carb diet. Bell pepper
With less than 3 grams of carbs per 100 grams, bell peppers are
easily the hero of a low carb or ketogenic diet. Along with their amazing colors, this crunchy
veggie is full of nutrients like folate, iron, potassium and vitamins. Easily added to
meals and ranking very low in glycemic index, eating them regularly acts as an immunity
booster while improving bone and skin health. Green beans
Technically legumes, green beans or string beans, have less than 10
grams of carbs in every 100 grams of serving. Not only are they low in carbs, they are great
sources for dietary fiber, folate, various vitamins and natural silicon, which is responsible
for keeping your hair, skin and bones healthy. Mushrooms
Technically not plants, edible mushrooms are often lumped into the same
category as vegetables. Packed with a decent amount of potassium and essential B vitamins,
they contain just 3 grams of carbs per 100 grams. They are one of the best sources for selenium,
which helps in mitigating the risks of developing serious conditions like alzeihmer’s, heart
disease, diabetes and certain cancers. Spinach When it comes to eating healthy, spinach is
often the first vegetable that comes to mind. Prepared in a variety of ways, it contains
less than 10 grams of carbs. Packed with fiber, and a star of the Keto diet, the health benefits
of this superfood include everything from cancer prevention and diabetes management to asthma
prevention and proper digestive health. Avocado
Ever since avocado was introduced in the healthy eating world, it has dominated the scene. This
green, pear shaped superfruit, contains less than 13 grams of carbs per 100 grams. The fact that it
is packed with healthy fats, potassium and fiber, has made it a regular in literally everything,
from toast to salads and even dessert! Olives Olives contain not even 5 grams of carbs per 100
grams of serving. This delicious tiny fruit, packs quite a punch! High in powerful antioxidants and
vitamin E, studies have shown that eating whole olives is good for the heart while also protecting
against certain types of cancer and osteoporosis. A regular in the mediterranean diet,
olives should be eaten as much as possible. Apricot
Who doesn’t like a good crunchy apricot? You will be happy to know
that two contains less than 10 grams of carbs and a whole lot of health benefits. Remember to
eat them in moderation to enjoy their benefits. This ultimate heart healthy food also helps
improve blood circulation and supports brain health. It keeps you full for longer which
will help you reach your weight loss goals. Almonds
Almonds are one of the healthiest and the most delicious nuts. Loaded
with fiber, vitamin E and protein, they are one of the best sources for magnesium. When it comes to
carbs they contain less than 10 grams per ounce. Chopped up almonds on oatmeal reduces
hunger and promotes weight loss. They also help lower blood sugar levels, while
reducing blood pressure and cholesterol levels. Before we move forward, have you been
dealing with high blood pressure? Check out these blood pressure lowering
beverages to keep your heart healthy. Now let’s get back to low carb diet foods. Walnut
Speaking of healthy nuts, walnuts are nutritionally rich as well as delicious. With
less than 5 grams of carbs in every ounce, they contain a variety of nutrients. Being particularly
rich in alpha linolenic acid or AHA which is a specific type of omega 3 fatty acid, they are the
best foods for the brain. From supporting weight loss to promoting brain and heart health, walnuts
should be made a regular part of your diet. Chia seeds
It goes without saying that chia seeds are one of the most popular healthy
foods in the world right now. Containing just over 10 grams of carbs per ounce, they are one
of the richest sources of dietary fiber on earth. Being extremely low in carbohydrates they
have become a regular feature in most meals. Cheese This may come as a surprise but cheese
contains around 1 gram of carbs per slice. This has to be the tastiest low carb food and
can easily be added to anything. Cheese goes particularly well with meats or bunless burgers
and is highly nutritious. Did you know that a single thick slice of cheese contains somewhat
similar nutrients as a full glass of milk? Extra virgin olive oil
We have already spoken about the health benefits of whole olives. Extra
virgin olive oil, which is extracted from olives, are loaded with powerful antioxidants
and anti-inflammatory compounds. Extra virgin olive oil has zero carbs making
it one of the healthiest fats on the planet. A low carb diet is much better than
completely ditching carbs for weight loss. A low carb diet tends to improve satiety,
removes triggers for chronic inflammation and initiates weight loss. You should try cutting
down on carbs if you are suffering from acne, heartburn, migraines and obesity. Not all
low carb diet foods are bland and tasteless… Check out these delicious low
carb foods you aren't eating. Also check out these foods
that have zero calories. These 2 videos will help you
maintain a healthy lifestyle. Which is your favorite healthy dish?
Share your ideas in the comments below.
