A list of low carbohydrate foods

By Weight Loss Consultant • Related • Filed Under

It is true that some people are more prone than others to sugar imbalances and insulin resistance due to being genetically inclined; however, there are several other factors that also contribute to this condition, including poor diet, food allergies, stress and underactive thyroid. When huge amounts of certain carbohydrates are consumed, they do the damage and cause these disorders. It helps to understand how carbohydrates can be beneficial as well as bad for the body. Carbohydrates that come from plant sources are excellent sources of energy, as they are completely converted to glucose in the body.

Carbohydrates are polyhydroxy aldehyde or ketone compounds that frequently occur in nature as long chain polymers of simple sugars. Depending on degree of polymerisation, carbohydrates are categorized as oligosaccharides or polysaccharides or glycans. Carbohydrates can be defined structurally based on the molecular structure. Under this definition, carbohydrates may be classified as simple carbohydrates and complex carbohydrates. Polysaccharides, or large molecules composed of straight or branched chains of monosaccharides belong to complex carbohydrates. Complex carbohydrates are found in vegetables, whole grains, beans. They are sugar molecules attached to fats, protein, vitamins and minerals. These molecules break down slowly in the digestive tract and are gradually absorbed into the bloodstream. This makes a person feel full for a longer time and provides constant energy.

Carbohydrates are monosaccharides and disaccharides are simple carbohydrates. However, simple carbohydrates are not as simple as their name and are found in honey, sugars from fruit, table sugar and corn syrup. They break down immediately and are absorbed by the blood quickly. Processed carbohydrates are also considered to be a part of the simple carbohydrates and they are found in junk food and sweets, such as pizza, white bread, donuts, soda, ice cream and candy bars. Children and adults alike love these foods. Unfortunately, what tastes good is not always good for the body. These foods go directly into the bloodstream and require very little digestive activity. When simple carbohydrates are consumed, the pancreas gets confused as to how much insulin needs to be released, because of the sudden surge of glucose. It tries to do its best to cope with the demand and interprets it as a sugar emergency. These huge amounts of insulin released by the pancreas to meet the high demand, is extremely bad for health and affects the weight.

Another disastrous situation is when sugary foods are eaten alone and not in combination with protein or other nutrients. For example, the insulin secretion is 70% greater after eating a candy than after consuming the same number of calories from some other healthy snack. It is best to avoid simple carbohydrates as much as possible, particularly the carbohydrates from processed foods so as not to cause panic or confuse the pancreas, which can prove to be disastrous to the body.

Carbohydrates are one of the essential basic diet pillars and have a various biological functions. In human, carbohydrates function to provide a source of energy. Although fats and proteins also provide enegy, carbohydrates are generally the major source of energy in the human diets. Many people can’t consume large amounts of foods containing refined carbohydrates, such as starches and sugars. Low-carbohydrate diets prohibit or limit all foods containing starches and sugars, including cereals, all grains, potatoes, and foods made with them. Low-carb diets are based on the principal that excess carbohydrates are major contributors to the large amounts of body fat. It is well known that several common human diseases are aggravated by the ingestion and assimilation of carbohydrates. Among them, diabetics is a result of failure for the human body to control and regulate blood sugar levels. Abnormal blood glucose levels are directly related to surplus carbohydrate ingestion.

Low-carbohydrate foods for weight loss diet include fish, meats, shellfish, poultry, fats/oils, some dairy products (butter, heavy cream, and some cheeses), all green and other non-starchy vegetables, and other low carbohydrate fruits. Below is a list of low carbohydrate foods having less than 100 calories each serving. (Sources: http://www.mc.vanderbilt.edu/diabetes/vdc/pdf/lowcarbfoodlist.pdf)

  • Sunflower seed kernels – 2 tablespoons
  • Pumpkin seeds – 2 tablespoons
  • Walnuts – 2 tablespoons
  • Low-fat cream cheese on celery – 3 tablespoons
  • Pistachio nuts – 2 tablespoons
  • Pecans – 2 tablespoons
  • Macadamia nuts – 1.5 tablespoons
  • Peanuts – 2 tablespoons
  • Pine nuts – 2 tablespoons
  • Little Bell cheese, round, red wrap – 2 balls
  • Cashews – 1.5 tablespoons
  • Low-fat cheese slices – 2 slices
  • Peanut butter on celery – 1 tablespoon
  • Sliced turkey or chicken – 2 slices
  • Low-fat popcorn – 2 cups
  • Low-fat or fat-free cottage cheese – ½ cup
  • String cheese – 2 sticks
  • Black Olives, canned – 18 olives
  • Laughing Cow cheese wedge – 2 wedges
  • Tomato juice – 2 cups
  • V-8 juice – 2 cups
  • Low-carb yogurt – 6 or 8 oz container

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  1. Comment by Shirlon Cowan on 13 July 2009:

    I am a fourteen year old girl about to turn fifteen in about six months and i feel that i am really fat i need help. I feel that everybody in this world is skinny besides me. when i see a skinny girl on the Television i say oh i want to look like her. I hate that i put my self down like i do and my family doesnt make it any better because they say “you are so fat” or “gurl u gettin fat.” what do i do help me please.

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