Fats and Oils
Since most of the calories in a ketogenic diet come from dietary fats, elections must be held with digestive tolerance mind. Most people can not tolerate eating a lot of vegetable oil, mayonnaise or olive oil, even over time. And this is a good thing, because vegetable oils are rich in polyunsaturated fatty acids omega-6. Omega-6 fatty acids (found in the nut oils, margarine, soybean oil, sunflower oil, safflower oil, corn oil and canola oil) trigger inflammation in the body and will cause sick if you are their only source of fat. In addition, it is not recommended to cook with them.
Most nuts (except macadamia nuts and walnuts) are rich in Omega 6 fatty acids as well, so go easy on them) . However, there are polyunsaturated fats that are essential and these are the Omega 6 and Omega 3 fat intake of Omega 6 and Omega 3 types should be balanced, and only need about a teaspoon a day. Eating wild salmon, tuna and seafood provide the balance of Omega 3 fatty acids and are an important part of a list of low carb foods. A few nuts or a little mayonnaise provide the Omega 6. If you like seafood, then consider taking small amounts of fish or krill oil supplement omega 3s.
saturated and monounsaturated fats like butter, macadamia nuts, coconut oil, avocado and egg yolks are more easily tolerated by most people, and because they are more chemically stable, is less inflammatory . Fats and oils can be combined in sauces, dressings, and other additions to basic meals. Over time, it will become a habit to add a source of fat each meal.
Avoid hydrogenated fats like margarine to minimize the intake of trans fats. If you use vegetable oils (olive, canola, sunflower, safflower, soybean, linseed and sesame oils) choose “cold pressed”. Keep cold pressed flaxseed as almonds and refrigerated to prevent rancidity oils. Vegetable oils avoid heating. Use butter unhydrogenated clean pork, beef tallow, coconut oil, lard and olive oil for frying, as they have higher smoke points.
- avocado (very high in fat, so I’m including here)
- Avocado oil
- Almond oil
- tallow beef, preferably from cattle fed with grass
- butter: try to find organic sources
- chicken fat, organic
- duck fat, organic
- ghee (butter solids removed milk)
- lard, such as organic butter (make sure it is not hydrogenated)
- macadamia oil
- mayonnaise (most have carbohydrates, so they count. Mark Duke is free of sugar.)
- olive oil, organic
- organic coconut oil, cocoa butter and cream concentrated coconut
- oil organic red palm
- peanut butter., Be sure to use sugar-free products, and because of limit Omega 6 content
- seeds and most nut oils :. Sesame oil, linseed oil, etc. These are higher in inflammatory Omega 6 fats, which limit the amounts, and not them
- 85-90% of black chocolate can be used in small amounts, or use low-carb chocolate ChocoPerfection.
fattier cuts of meat are best because they contain less protein and thus more fat. Choose organic animal foods or grass fed and organic eggs if possible, to minimize the intake of hormones, bacteria to antibiotics and steroids. Websites like www.eatwild.com or www.localharvest.org that can point to local sources of clean meats, grass-fed and poultry. These clean proteins are the best options for a list of low carb foods.
- Meat: beef, lamb, beef, goat and wild game. grass fed beef the preferred, as it has a better fatty acid profile.
- Pork: pork loin, Boston butt, pork chops, ham. Look out for added sugar hams.
- Poultry: chicken, turkey, quail, Cornish hen, duck, goose, pheasant. free range is better if available.
- fish or seafood of any kind, preferably wild caught :. Anchovies, squid, catfish, cod, sole, halibut, herring, mackerel, dorado, salmon, sardines, scrod, flounder, snapper, trout and tuna
- Canned tuna and salmon are acceptable but check labels for added sugar or fillers. (Exception: Avoid breaded and fried seafood.)
- Crustaceans: clams, crab, lobster, scallops, shrimp, squid, mussels and oysters. (Exception :. Imitation crabmeat Contains sugar, gluten and other additives.)
- Whole eggs: They can be prepared in various ways :. DEVILED fried eggs duros-, omelets, poached, scrambled and boiled
- bacon and sausages: check labels and avoid cured with sugar or containing fillers such as soy or wheat. Specialty food stores carry most brands of bacon without sugar.
- peanut butter and soy products like tempeh, tofu and soybeans are good sources of protein, but are higher in carbohydrates, so track them carefully.
- whey protein powders, besides rice, peas, hemp or other vegetable protein powder. Note that the whey protein is Insulinogenic (meaning it causes an insulin spike) in the body, so if you have trouble losing weight or getting into ketosis, amounts limit or avoid whey.
Most non-starchy vegetables are low in carbohydrates. Choose organic vegetables or grow your own to avoid pesticide residues. Avoid starchy vegetables like corn, peas, potatoes, sweet potatoes, and winter squash most, since they are much higher in carbohydrates. Limit sweet vegetables, such as tomatoes, carrots, peppers and summer squash. This list is by no means exhaustive, so if there is a green vegetable you like that is not on this list of low carb foods, feel free to include it.
- alfalfa sprouts
- Any green leafy vegetable
- bamboo shoots
- bean sprouts
- Beets green
- Bell peppers *
- Bok Choy
- Brussels sprouts
- Carrots *
- celery root
- lettuces and salad greens (arugula, Boston lettuce, radicchio, endive, escarole, fennel, mache, chicory, romaine lettuce, sorrel.)
- Onions *
- sauerkraut (look for added sugar)
- snow peas
- summer squash *
- Tomatoes *
- water chestnuts
* Limit the amounts of these vegetables, because they are higher in carbohydrates.
raw milk products are preferable; choose whether organic raw products are not available. Note that milk proteins (whey and casein) are Insulinogenic (which means they cause an insulin spike) in the body, so if you have trouble losing weight or getting into ketosis, amounts to limit or avoid. I also try to avoid products that have added to the whey protein whey, because it adds to the point of insulin.
- whipped cream
- With all the fat sour cream (check labels for additives and fillers Look for brands like Daisy are pure cream without added Hydrates ;. carbon and protein will be low)
- cottage cheese full fat
- All hard and soft cheeses. (count each 1-ounce serving 1 carbohydrates in general)
- cream cheese (count each 1-ounce serving 1 carbohydrates in general)
- unsweetened whole milk yogurt (limit quantities because it is slightly higher in carbohydrates) (Fage full-fat Greek yogurt is divine)
- mascarpone cheese
seeds and nuts
nuts and seeds are best soaked and roasted to eliminate anti-nutrients. They are also very high in calories and high in carbohydrates per serving. It is very easy to eat a handful of nuts and realize the amount of carbohydrates is included. If you are having trouble getting into ketosis or lose weight, reduce or avoid nuts.
- Nuts: Macadamia nuts, pecans, almonds and walnuts are lower in net carbohydrates and can be consumed in small amounts. Cashews, pistachios and chestnuts are higher in carbohydrates, so make careful monitoring to avoid going over the limits of carbohydrates.
- dry flour, almond flour such as fruit. I include this because a list of low carb foods should not exclude completely baked. almond flour is a good substitute for flour. See my recipe page for ideas on how to use it with foods from this list of low carb foods.
- Peanuts are actually legumes and are higher in protein and are also rich in omega 6 so that the limit and include grams of protein in the daily totals.
- seeds (pumpkin, sunflower, sesame, etc ..) are also very high in Omega 6 fats, limit amounts.
- Most nuts are rich in omega 6, which increase inflammation in the body, so do not rely on nuts as their main source of protein. I have found that eating too many nuts for several days makes me feel stiffness and pain and ruin my mood. I attribute it to the Omega 6 fats Your mileage may vary.
- bouillon, broth bone
- decaffeinated coffee (caffeine can raise the blood sugar)
- tea decaffeinated (unsweetened)
- herbal tea (unsweetened)
- sparkling water flavored (unsweetened)
- lemon and lemon juice in small amounts
- almond milk (unsweetened)
- coconut milk (no sugar, a can or carton)
- soy milk (unsweetened, count grams of protein as well)
Avoid sugary foods in general will help “restore” the papillae taste. However, if there is a desire for something sweet, these are the recommended options for sweeteners. Note that powder forms most artificial sweeteners often have maltodextrin, dextrose or added, liquid products are preferred so some other sugar.
- Stevia liquid preferred as dust usually has maltodextrin therein.
- Xylitol (keep any food with this sweetener in it away from dogs)
- * Splenda, liquid preferred as dust usually has maltodextrin therein.
- Lo Han Guo
- Monk Fruit
- Inulin and root chicory (Only brand sugar)
* Some readers have opposed my Splenda recommend. If you have concerns about this, consider what I have done research in the medical literature and I looked at the studies that have been offered in sucralose (Splenda).
However, I have to find a gold clinically controlled, human study showing conclusively that sucralose causes human health problems. I do not like to spread false information, so wait until no definitive studies on the negative effects before convicting a product. In my opinion, the consumption of sugar, honey and other nutritive sweeteners have negative effects on blood sugar, which far exceed those that might be associated with the use of a small amount of Splenda, or any other non-nutritive sweetener.
said, I would also say that this list offer information about low carbohydrate foods on Splenda, like me in the other sugar substitutes, because everyone is different. Some people are not bothered by Splenda, while others are. It is the same for sugar alcohols and other sweeteners such as insulin and chicory root. I try to offer both the pros and cons of each sweetener, with the idea that readers the product that suits them used. See my artificial sweeteners page for more information.
Fruits / Various
- berries (blueberries, strawberries, raspberries) can enjoy occasionally in small amounts, as are the lowest in carbohydrates. Avoid other types of fruits like most are too high in carbohydrates and can interfere with ketosis.
- noodles Japanese Shirataki
- Pork Rinds (these are great with dip, or as a substitute for bread crumbs, but note that they are also rich in protein, which the limit amounts)
Spices have carbohydrates, so be sure to have them if they are added to foods made using this list of foods low in carbohydrates. spice seasoning commercial mixture such as sugar usually have added meat. Sea salt is preferred over the commercial salt, usually some form of cut with powdered dextrose.
Cookbooks lists low carbohydrate meal
These are great resources for how to prepare the elements of this list of low carb foods.
- 500 Low-Carb Recipes: 500 Recipes appetizers to dessert, the whole family will love by Dana Carpender. This is out of print, but Amazon has links to different vendors.
- 200 low-carb recipes slow cooker: Healthy dinners that are ready when you are! by Dana Carpender
- 300 15 Low Carb Recipes Minute: Hundreds of delicious foods that allow you to live your style low-carb lifestyle and never look back by Dana Carpender
- Low carb barbecue book: More than 200 recipes for picnic table and grill Dana Carpender
- Eating Stella Style: low carb recipes for healthy living by George and Christian Stella Stella
- Livin ‘of George Stella low carb: Family Recipes Stella Style by George Stella and Cory Williamson
- Your favorite cookbook -. Most whole foods, main meal recipes that include foods from this list of low carb foods can be adapted to a low-carbohydrate, ketogenic version
This article was originally published on http://www.naturehealthandbeauty.com/low-carb-food-list-lose-weight-complete-list/