10 healthy foods that are also low carb
Carbs have gained a bad reputation,
especially among weight watchers. Several diets omit carbs completely in their
plan. But eliminating carbs completely from your diet can do more harm than
good, which is why you should keep having healthy carbs.
Two
types of carbs
There are two types of carbs -
simple and complex. Simple carbohydrates are found in foods like sugar, honey,
pasta, bread, fruit juice, while complex carbohydrates are found in whole
grains, corn, peas, whole-wheat pasta/bread, sweet potatoes and some veggies.
Simple carbs, when ingested by the
body, quickly turn into glucose while complex carbs take longer to get
converted into glucose. That's why when you have simple carbs, you get instant
energy as there is a sudden spike in the blood sugar level. But simple carbs
don't keep you fuller for longer and thus you end up feeling hungry soon.
Another factor that makes carb good
or bad is if they have fibre. For example, an apple has carbs but it also has
ample fibre, which makes it super healthy. Simple carbs have their nutrients
removed, which spikes the blood sugar levels, making it unhealthy for weight
watchers and people with high blood sugar.
Here is a list of 10 healthy foods
that are low in carbs
Broccoli
One cup of chopped broccoli (11.2
grams) has around 2.2 grams of sugar and 5.1 grams of fibre. Broccoli is low in
carbs and packed with other essential nutrients like vitamin B6 and fibre. You
can simply saute broccoli in olive oil and garlic and have a bowlful for a
healthy and satisfying meal. To make it more wholesome, you can add other
veggies like bell pepper, baby corn, onions and carrot.
Beans
One cup of cooked beans (9.9 grams)
has around 4.5 grams of sugar, 4 grams of fibre and less than 10 grams of
carbs. While the amount of sugar in beans is more than the amount of fibre,
beans still make for a healthy low carb addition to any meal.
Spinach
One cup of cooked spinach (6.8
grams) has around 0.8 grams of sugar and 4.3 grams of fibre.
Spinach has a negligible amount of
sugar and carbs, which makes it super healthy. The food is a great option to
fill you up for longer.
Sunflower
seeds
1/4 cup (7 grams) of sunflower seeds
only have 1 gram of sugar an 3 grams of fibre. Sunflower seeds make for a low
calorie, low-carb healthy snack. You can have a handful of these seeds when you
want to munch on something. You can also sprinkle some on the salad for that
crunch.
Rajma
/ kidney beans
One cup of cooked rajma (4.7 grams)
has around 0.3 grams of sugar and 6.0 grams of fibre.
Kidney beans are rich in fibre and
are ideal for people who are trying to lose weight. Kidney beans promote the
feeling of fullness and help manage the blood sugar levels. You can cook kidney
beans two-three times a week to make your meal more filling and exciting.
Cauliflower
One cup cooked cauliflower (5.1
grams) has around 2.6 grams of sugar and 2.9 grams of fibre.
Cauliflower is rich in some
important nutrients including Vitamin C and Vitamin B. If you are bored with
the regular cauliflower sabzi, you can try making cauliflower rice for a
change.
Hard-boiled
egg
One hard-boiled egg has around 0.6
grams sugar, 0 grams fibre and less than one gram of carb. Not just this, eggs
are loaded with amino acids, antioxidants and healthy fats. According to
studies, eating eggs for breakfast can make you feel fuller for longer and not
let you binge eat all day.
Walnuts
1/4 cup of walnuts has around 0.75
grams of sugar, 2 grams of fibre and only 4 grams of carbs.
Next time you feel guilty about
having the calorie-laden walnuts, remember they are one of the best low carb
and healthy snack options.
Extra
virgin olive oil
1 tablespoon of extra virgin olive
oil has 0 grams of sugar and 0 grams of fibre.
Extra virgin olive oil has been
shown to boost the level of adiponectin a hormone that helps in breaking down
the fat. It also has heart-healthy monosaturated fats. Other options for low
carb oils are coconut oil, walnut oil and flaxseed oil.
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