Eating fewer carbs and sugar can have impressive health benefits.
It has been shown to significantly reduce hunger levels, which tends to lead to automatic weight loss, without the need for calorie counting.
Research has found that low-carb and low sugar diets can cause up to 2–3 times more weight loss than low-fat diets.
Lets take a look at the Top 11 Foods with little carbs and sugar
1 Carb-Free Meat and Poultry
You won’t get any carbs or sugar from beef, pork, lamb, turkey and chicken — as long as you stick with natural meat. They gain carbs when they’re breaded, marinated or injected with solutions designed to tenderize and add flavor.
Most cured and processed products, such as bacon and bologna, contain a small amount of carbs.
While low-carb diets often don’t restrict fat, you’ll get less saturated fat and fewer calories from lean meat. Flank steak, sirloin tip, top round, tenderloin, top loin, rump roast and extra lean ground beef are all lean cuts of beef. For pork, choose center loin, tenderloin and Canadian bacon, which comes from the loin. The leanest poultry is white meat without the skin.
Most vegetables are low in carbs and sugar. Leafy greens and cruciferous vegetables have particularly low levels, and the majority of their carbs consist of fiber.
On the other hand, starchy root vegetables like potatoes and sweet potatoes are high in carbs and sweet. Broccoli, tomatoes, onion and brussel sprouts are a good choice.
Though fruits are generally perceived as being healthy, they’re highly controversial among people following a low-carb diet + sugar diet.
That’s because most fruits tend to be high in carbs, compared to vegetables.
Depending on how many carbs you are aiming for, you may want to restrict your fruit intake to 1–2 pieces per day.
However, this does not apply to fatty fruits like avocados or olives. Low-sugar berries, such as strawberries, are another excellent choice.
The avocado deserves a special mention as its a unique type of fruit. Instead of being high in carbs, it’s loaded with healthy fats.
Avocados are also extremely high in fiber and potassium and contain decent amounts of other nutrients.
Avocados are also practically sugar-free. Unlike most varieties of fruit, healthy avocados do not contain sugar, making them a great way to help meet your daily recommended intake of fruits and vegetables.
5 Nuts and Seeds
Nuts and seeds are very popular on low-carb and sugar diets. They tend to be low in carbs, but high in fat, fiber, protein and various micronutrients.
Nuts are often eaten as snacks, while seeds are rather used for adding crunch to salads or recipes.
In addition, nut and seed flours, such as almond flour, coconut flour and flaxseed meal, are often used to make low-carb breads and other baked goods.
In addition to being naturally free of carbs and sugar, fish has a nutritional benefit you won’t get from other proteins: it’s one of the best sources of omega-3 fatty acids. These fats help prevent heart problems and lower blood levels of triglycerides. For this reason, the American Heart Association recommends eating two servings weekly, especially fatty fish like salmon, trout and tuna.
The good news is that most types of fish have absolutely zero carbs, including cod, flounder, sole, tuna, trout, salmon, bass and halibut. Shellfish are sugar free. Of course, you’ll have to avoid breaded fish and crab cakes so you don’t get carbs and added sweeteners from breading.
If you tolerate dairy, then full-fat dairy products are excellent low-carb foods. Nonetheless, be sure to read the label and avoid anything with added sugar.
8 Fats and Oils
Many healthy fats and oils are acceptable on a low-carb, real-food-based diet.
However, avoid refined vegetable oils like soybean or corn oil, as these are very unhealthy when consumed in excess.
Most sugar-free beverages are perfectly acceptable on a low-carb diet. Water is a great example.
Keep in mind that fruit juices and sodas are very high in sugar and carbs and should be avoided.
10 Herbs, Spices and Condiments
There is an endless variety of delicious herbs, spices and condiments. Most of them are very low in carbs but pack a powerful nutritional punch and help add flavor to your meals.
Some notable examples include salt, pepper, garlic, ginger, cinnamon, mustard and oregano.
11 Dark Chocolate
This may surprise some people, but quality dark chocolate is a perfect low-carb treat.
Choose real dark chocolate with at least 70–85% cocoa content. This ensures that it doesn’t contain much sugar.
Dark chocolate has numerous benefits, such as improved brain function and blood pressure
Studies also show that people who eat dark chocolate have a much lower risk of heart disease
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