Low Carb Diet: What Foods Can I Eat?

Strawberries are one of the most nutrient-dense and lowest carb fruits you can eat. A cup of strawberries contains only 6 grams of carbohydrates, but it has an impressive 3 grams of fiber and is rich in cancer-fighting compounds called glucosinolates. Eggplant is another low carb vegetable that provides less than 5 grams of carbohydrates per cup and contains nasunin, a compound that protects brain cells from oxidation. Eggs are a great source of protein and contain 0.6 grams of carbohydrates and 6 grams of protein.

The yolk is packed with choline, an important nutrient for brain health. Green beans are also low in carbs, providing 7 grams of carbohydrates per cup and are rich in vitamin K, which contributes to bone health, healthy blood clotting, and may help prevent heart disease. Olives are a convenient snack that contain less than 1 gram of carbohydrates per two tablespoons. They are also rich in the antioxidant oleuropein, which has been shown to lower cholesterol and prevent oxidative stress.

Feta cheese is another low carb food that provides less than 5 grams of carbohydrates per ounce and is high in biotin, a B vitamin important for metabolism, nerves and digestive health. Chia seeds are a superfood that have 15 grams of carbohydrates per ounce and are loaded with magnesium, a crucial mineral for maintaining healthy blood pressure and overall better digestive health. Salmon is a satiating fish that provides you with zero carbohydrates and is high in omega-3 fatty acids, which help burn fat, make skin glow and fight inflammation. Shrimp is another low carb food that provides less than 1 gram of carbs per ½ cup.

It's also low in calories and high in protein. Shellfish also contains zinc, an important mineral in helping the immune system fight viruses. Tomatoes are a perfect sandwich topper that have 1.5 grams of fiber and are rich in beta-carotene, a precursor of vitamin A, which helps the skin shine and strengthens the immune system. Leafy greens and cruciferous vegetables have particularly low levels of carbohydrates, most of which consist of fiber.

Dark chocolate has 25% fiber content which reduces the total net digestible carbohydrate content. Avocados contain 78% fiber which can be subtracted from your total daily carbohydrate intake. When reducing carbohydrates significantly or completely, it's important to fill your diet with foods rich in fiber and prebiotics such as fruits and vegetables. Most low-carb diets recommend eating less than 100 g of carbs a day, sometimes as little as 20 g like the ketogenic diet.