3 Foods Low in Carbohydrates to Include in Your Diet

Today, we're going to talk about three foods which are low in carbohydrates. This means, you can start to include more of these foods in your diet and take care of your pancreas and liver.
3 Foods Low in Carbohydrates to Include in Your Diet

Last update: 05 March, 2021

These days, most people know that simple sugars aren’t healthy. However, complex carbohydrates have been causing some controversy and are coming under scrutiny from experts. As a result, today, we’ll look at three foods that are low in carbohydrates and can improve the quality of your diet.

Keto diets have been gaining popularity in recent years. This form of diet involves reducing your carb intake to reduce pancreatic stress and therefore better manage your blood sugar levels.

Foods that are low in carbohydrates

Below are three foods that contain very few carbohydrates. So, if you include them as part of your diet, you can be sure that they won’t cause a spike in your blood glucose levels.

1. Nuts and dried fruit

Nuts are a source of protein and healthy fats, particularly unsaturated fats. And although the proteins they contain are of low biological value, they still form part of a varied and balanced diet.

Furthermore, nuts and dried fruits contain a number of essential micronutrients which your body needs to function properly, such as zinc or selenium. Zinc is really important for the immune system, and selenium is a powerful antioxidant that helps prevent aging. 

An assortment of nuts and dried fruit.

According to a study published in the journal, Pharmacological Research, regularly eating nuts and dried fruit can help prevent the onset of neurodegenerative pathologies because of the bioactive compounds they contain.

2. Foods low in carbohydrates: beef liver

Liver is very low in carbohydrates but is a very nutritious food. It contains high-biological value proteins and huge quantities of essential micronutrients.

For example, it contains a lot of iron, which is important for preventing conditions such as anemia, which impedes the supply of oxygen to cells.

3. Chicken

Chicken is also low in carbohydrates but is very rich in high-quality proteins.

These nutrients have been shown to be essential for preserving lean mass, as demonstrated in this study published by the journal, Nutrients. They’re important, both for increasing the muscle cross-section and preventing conditions that can reduce mobility, such as sarcopenia.

Furthermore, most experts recommend prioritizing white meat over red meat. This is because red meat contains certain compounds that are difficult for the colon to process.

Some chopped chicken on a board.

However, the true health risk lies in eating processed red meat. These types of products contain nitrites, toxic substances that can increase the risk of colon cancer. These compounds are used in the curing of meat and to prevent the growth of certain bacteria.

Include low-carbohydrate foods in your diet

Although you might not suffer from any chronic illness, prioritizing foods that are low in carbohydrates is always beneficial. These foods can provide you with the proteins and fats that you need without putting your pancreas under strain.

In fact, these types of food are particularly recommended for diabetics. Until recently, complex sugars were seen as important for a diabetic diet, but the literature has since taken a different view.

A low-carbohydrate diet can increase insulin sensitivity and help better regulate blood sugar levels. And this, in turn, can reduce the risks of associated health problems.

Finally, low-carbohydrate diets seem to be very beneficial for cancer patients. Glucose is the main fuel for tumor cells, so consuming less sugar can help slow the growth of malignant tumors.

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  • Gorji N., Moeini R., Memariani Z., Almond, hazelnut and walnut, three nuts for neuroprotection in alzheimer’s disease: a neuropharmacological review of their bioactive constituents. Pharmacol Res, 2018. 129: 115-127.
  • Franzke B., Neubauer O., Cameron Smith D., Wagner KH., Dietary protein, muscle and pysical function in the very old. Nutrients, 2018.