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A Wholesome Diet Is What You Need to Gain Happiness: 30 Natural Low-Carb Foods

A Wholesome Diet Is What You Need to Gain Happiness: 30 Natural Low-Carb Foods

The Importance of Low-Carb Diet

In the last few decades, health authorities have guided us towards a diet low in calories and fat. The issue is, even when many people stick to these diets, they tend not to get desired results [1]

The alternative available is a diet low in carbs. This involves restricting a high intake of carbohydrates in the form of starches and sugars replacing them with protein and fat. Diets low in carb reduce appetites which in turn makes your calorie intake lower and weight loss is effortless, provided that carbs are kept down.

Cutting Carb Intake Improve Your Health from Several Aspects

Studies clearly indicate that low carb diets are beyond weight loss. Cutting down on your carb intake has a range of significant benefits:

  • It reduces hunger levels
  • It is an “automatic” program of weight loss without the need to count calories.
  • Low-Carb diets result in a greater percentage of weight loss than low-fat diets
  • Low-Carb diets benefit metabolic health. This reduces blood sugar, blood pressure and various other health complications are alleviated.

All of this means you can eat until you are full, feel the satisfaction and still manage to lose weight.

The Perfect Amount of Carb Intake

There is no clear cut definition of exactly what constitutes a “low carb diet”. What is low for one may not be low for another. The carb intake for an individual depends on gender, age and body composition, personal preferences, lifestyle, levels of activity, food culture and the current metabolic state of health.

Physically active people with more muscle mass tolerate a higher level of carbs than ‘desk-bound’ people. Metabolic health is an important factor. People can get obese and even diabetes with a metabolic syndrome. Those that fall into this category cannot tolerate the same carb intake as those that are healthy.

By simply removing unhealthy carb sources from your daily diet in the form of refined wheat and sugar additives, you are well on the path to better health. To enjoy metabolic benefits fully you have to restrict other sources of carb,

Let us get down to what you may eat:

  • Every single vegetable
  • Fruit combination varieties
  • A portion of healthy starches like sweet potatoes, potatoes and healthy grains like oats and rice

******Base meal plans around foods with a low carb content to lose weight and improve overall health.

Most low carb foods are healthy, delicious and nutritious.

The 30 Most Low-Carb Foods:

1. Eggs (Carbs: Almost 0)

    Eggs are a healthy and nutritious source of food, loaded with multiple nutrients, including nutrients for the brain as well as compounds that can improve eyes.

    Meats

    All meats types are close to a zero level of carb except liver that contains approximately 5% of carbs

    2. Beef (Carbs: 0)

      Beef is a satisfying food form loaded with nutrients like B12 and iron. There are various beef types like ground beef, steak and hamburgers.

      3. Lamb (Carbs: 0)

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        Lamb contains numerous nutrients including B1. Lamb is grass-fed, and is high in fatty beneficial acids.

        4. Chicken (Carbs 0)

          Chicken is the most popular meat in the world. It has beneficial nutrients, and is a good protein source. On a low carb diet, it is better to choose wings and thighs, the ‘fattier’ portions.

          5. Pork inclusive of Bacon (Carbs 0, in most cases)

            Pork is delicious meat type and bacon one of the favorites for low-carb dieters. Bacon is a meat that processed meat, so it is not a “health food”. It is however, acceptable to moderate amounts when on a low-carb diet. Buy bacon locally, without the artificial ingredients. Read labels to check sugar content to ensure carbs are kept at the zero level.

            Other low carb meats include Turkey, Bison, Veal and Venison.

            Seafoods

            Seafoods are healthy and nutritious, high in Omega 3 fatty acids, iodine and vitamin B12, with no carbohydrates.

            6. Salmon (Carbs: 0)

              Salmon is the most popular fish type for the health conscious since it contains Omega-3 fatty acids. Salmon is also loaded with B12, iodine, and contains vitamin D3.

              7. Trout (Carbs: 0)

                Trout, like salmon is a fish type which is loaded with important nutrients including Omega-3 fatty acids.

                8. Sardines (Carbs: 0)

                  Sardines are eaten whole,with bones. Sardines are nutrient-dense consisting of every kind of nutrient needed by the human body .

                  9. Shellfish (Carbs: 4-5%)

                    Shellfish are nutritious and should be part of meals. They consist of a high protein percentage and are low in fat.

                    Other Low-Car Seafood include: Shrimp, Lobster, Haddock, Tuna, Herring, Cod, Catfish and Halibut.

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                    Vegetables

                    Most vegetables have a low percentage of carbs. Cruciferous vegetables and leafy greens are the lowest, and majority of the carbs in them contain fiber. Root vegetables like sweet potatoes and potatoes are high in carb content.

                    10. Broccoli (Carbs: 7%)

                      Broccoli can be eaten raw or cooked. It contains high levels of vitamin C, K and fiber with cancer-fighting compounds.

                      11. Tomatoes (Carbs: 4%)

                        Tomatoes, high in potassium and vitamin C are essentially berries or fruits, but used as vegetables.

                        12. Onions ( Carbs: 9%)

                          Onions are tasty plants adding powerful flavor to meals. They are high in antioxidants and fiber, and consist compounds that are anti-inflammatory.

                          13. Brussels Sprouts (Carbs: 7%)

                            Brussels sprouts are nutritious vegetables, related to kale and broccoli. High in vitamins C and K, they contain beneficial compounds.

                            14. Cauliflower (Carbs: 5%)

                              Versatile and tasty cauliflower, is a vegetable high in folate and vitamins C and K.

                              15. Kale (Carbs: 10%)

                                Kale, a popular vegetable among the health-conscious, is loaded with vitamin C, fiber, vitamin K, as well as carotene antioxidants.

                                16. Eggplant (Carbs: 6%)

                                  Eggplant is high in fiber, a fruit consumed like a vegetable.

                                  17. Cucumber (Carbs: 4%)

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                                    Cucumber has a mild flavor, consisting mainly of water, with a small vitamin K percentage

                                    18. Bell Peppers (Carbs: 6%)

                                      Bell peppers have a satisfying and distinct flavor and are high in fiber, vitamin C as well as carotene antioxidants.

                                      19. Asparagus (Carbs: 2%)

                                        Asparagus, a delicious spring vegetable, is high in fiber, folate and vitamin C, together with carotene antioxidants. It has a high protein content.

                                        20. Green Beans (Carbs: 7%)

                                          Green beans are legumes, consumed as vegetables. They are high in nutrients that include vitamin C, protein, fiber, vitamin K, potassium and manganese.

                                          21. Mushrooms ( Carbs: 3%)

                                            Mushrooms are not plants, but treated as vegetables. They contain potassium, and have a high content of B-vitamins.

                                            Other Vegetables low in carbs include: Celery, Zucchini, Spinach, Swiss chard and Cabbage

                                            Except for the root vegetables that are starchy all vegetables have a low percentage of carbs . You can consume vegetables in large proportions and stay within carb limits.

                                            Berries and Fruits

                                            Fruits are higher in carbs than vegetables and may be controversial but olives and avocados are high in healthy fats and berries low in sugar are excellent.

                                            22. Avocado (Carbs: 8.5%)

                                              The avocado is unique in its healthy fats content. High in potassium and fiber it contains a variety of nutrients. About 78% of carbs present in avocado are fiber.

                                              23. Olives (6%)

                                                The olive is delicious and high in copper, iron, fat, and vitamin E.

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                                                24. Strawberries (8%)

                                                  Strawberries are low carb and nutrient-dense. They are high in manganese, vitamin C and various antioxidants.

                                                  25. Grapefruit (11%)

                                                    Grapefruits, a citrus fruit, is very high in vitamin C as well as carotene antioxidants.

                                                    26. Apricots (11%)

                                                      The apricot is a delicious fruit with a low carbs and is filled with potassium and vitamin C.

                                                      Other fruits in the low carb range include: Lemons, Oranges, Kiwi, Mulberries and Raspberries

                                                      Nuts and Seeds

                                                      Seeds and nuts are low in carbs. They are high in fiber, fat, protein and a variety of micro-nutrients. Nuts are usually eaten as snacks. Seeds are used to add crunch to recipes and salads. Nut and seed flours like almond flour and coconut flour are used to create low-carb baked delights.

                                                      27. Almonds (22%)

                                                        Almonds are crunchy, tasty and loaded with vitamin E, fiber, and magnesium.

                                                        28. Walnuts (14%)

                                                          The walnut is high in ALA, an omega-3 fatty acid ALA, and contains wide range of other nutrients.

                                                          29. Peanuts (16%)

                                                            Peanuts are essentially legumes that are consumed as nuts. High in fiber, vitamin E and magnesium and other key minerals and vitamins.

                                                            30. Chia Seeds ( Carb: 44%)

                                                              Chia seeds trend as a popular health food all around the world. They are rich in nutrients and used in various low-carb recipes. They are the richest dietary fiber source. Due to the high fiber the carbs are digestible in essence.

                                                              Other seeds and nuts in the low-carb range include: Hazelnuts, Macadamia nuts, Cashews, Coconuts, Pistachios, Flax seeds, Pumpkin seeds, Sunflower seeds.

                                                              Featured photo credit: www.tfuni.com via tfuni.com

                                                              Reference

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                                                              Nena Tenacity

                                                              Nena is passionate about writing. She shares her everyday health and lifestyle tips on Lifehack.

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                                                              Last Updated on January 26, 2021

                                                              Science Says A Glass Of Red Wine Can Replace 1 Hour Exercising

                                                              Science Says A Glass Of Red Wine Can Replace 1 Hour Exercising

                                                              Are you a red wine drinker? What if I tell you sipping in a glass of wine can equate to an hour of exercise? Yup, it’s tried and tested. A new scientific study has just confirmed this wonderful news. So next time you hold a glass of Merlot, you can brag about one hour of hard workout. Rejoice, drinkers!

                                                              What the study found out

                                                              “I think resveratrol could help patient populations who want to exercise but are physically incapable. Resveratrol could mimic exercise for the more improve the benefits of the modest amount of exercise that they can do.”

                                                              (applauds)

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                                                              I’m not saying this, but the study’s principal investigator Jason Dyck who got it published in the Journal of Physiology in May.

                                                              In a statement to ScienceDaily, Dyck pointed out that resveratrol is your magic “natural compound” which lavishes you with the same benefits as you would earn from working out in the gym.

                                                              And where do you find it? Fruits, nuts and of course, red wine!

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                                                              Did I forget to mention Dyck also researched resveratrol can “enhance exercise training and performance”?

                                                              There are limits, of course

                                                              But, all is not gold as they say. If you’re a lady who likes to flaunt holding a glass of white wine in the club or simply a Chardonnay-lover,you have a bad (sad) news. The “one hour workout” formula only works with red wine, not non red wines. And don’t be mistaken and think you’ve managed 4 to 6 hours of workout sessions if you happen to gulp down a bottle of red wine.

                                                              And what can replace the golden lifetime benefits of exercise?Exercise is just as important as you age. Period! But hey, don’t be discouraged; look at the bigger picture here. A glass of red wine is not a bad deal after all!

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                                                              The health benefits of red wine

                                                              But just how beneficial is the red alcoholic beverage to your body? As we all know red wine is a healthier choice youc an make when boozing.

                                                              Let’s hear it from a registered dietitian. Leah Kaufman lists red wine as the “most calorie friendly” alcoholic beverage. Sure, you won’t mind adding up to a mere 100 calories per 5-ounce glass of red wine after you realize it contains antioxidants, lowers risk of heart disease and stroke, reduces risk of diabetes-related diseases, helps avoid formation of blood clots and lowers bad cholesterol level.

                                                              Wantmore? Wine could also replace your mouthwash because the flavan-3-ols in red wines can control the “bad bacteria” in your mouth.To add to that list of benefits, moderate wine drinking may be beneficial for your eyes too – a recent study mentions.

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                                                              Be aware of the risks, too

                                                              Having mentioned all the ‘goods’ about red wine, you cannot underplay the fact that it is still an alcohol, which isn’t the best stuff to pour into your body. What is excessive drinking going to do to your body? Know the risks and you should be a good drinker at the end of the day.

                                                              However, you don’t want to discard the red vino from your “right eating”regimen just because it stains your teeth blue. M-o-d-e-r-a-t-i-o-n. Did you read that? That’s the operative word when it comes to booze.

                                                              By the way, when chocolate is paired with wine, particularly red, they can bring you some exceptional benefits towards your health.But again, if you tend to go overboard and booze down bottles after bottles, you are up for the negative side of alcohol, and we all know what too much of sweetness (sugar) can do to our body (open invitation to diabetes and heart diseases if you aren’t aware).

                                                              Folks, the red grape beverage is certainly a good buy to have a good hour’s worth of cardio, provided you keep the ‘M’ word in mind. Cheers!

                                                              Featured photo credit: James Palinsad via flickr.com

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