Figuring out what to cut from your daily menu can be a true challenge when starting a low-carb diet.
While carbohydrates play an important role in your diet, choosing to go low-carb can be helpful for those with specific health goals, such as weight management or blood sugar stabilization.
However, pre-packaged snacks can often be a major source of carbs.
This guide covers the basics of carbs and low-carb diets, including the difference between whole and refined carbs. With the help of this guide, you can add many low-carb whole foods and no-carb snacks to your culinary repertoire.
Read on to discover how professional meal prep services can help you stick to a low-carb diet!
What are Carbs?
Carbohydrates, commonly referred to as carbs, are one of the primary macronutrients essential for human nutrition and are a primary source of energy for the body.
Carbohydrates can be broadly categorized into two categories:
- Whole Carbs: Whole carbs are found in their natural, unprocessed state. These include vegetables, fruits, legumes, and whole grains such as brown rice, quinoa, oats, and whole wheat products. Whole carbs are rich in fiber, vitamins, and minerals, which are essential for maintaining overall health. Examples of whole carbs include sweet potatoes, apples, chickpeas, and whole-grain bread. These foods release energy more slowly due to their fiber content, leading to more stable blood sugar levels.
- Refined Carbs: Refined carbs, on the other hand, are processed and stripped of most of their nutrients and fiber. Common examples include white bread, white rice, pastries, sugary cereals, and many snack foods. The refining process results in a product that is quickly digested and absorbed, often leading to spikes in blood sugar levels. Frequent consumption of refined carbs is associated with various health issues such as obesity, type 2 diabetes, and heart disease.
While both whole and refined carbs provide energy, whole carbs offer a plethora of additional nutrients and health benefits. They promote better digestive health and sustained energy levels. In contrast, refined carbs often contribute to negative health outcomes when consumed in excess.
Why Do People Avoid Carbs?
The choice to avoid carbs often stems from one of three main reasons — weight management, blood sugar levels, or dietary restrictions (such as the Ketogenic diet).
Let’s take a look at these reasons to avoid carbs and consider who a low-carb diet can benefit.
- Weight Management: One of the primary reasons people reduce their carb intake is for weight management. Carbohydrates are a significant source of calories in many diets. When people consume excessive carbs, especially refined ones, this can lead to weight gain. By cutting down on carbs, individuals often reduce their overall calorie intake and potentially reduce fat accumulation, aiding in weight loss. Low-carb diets can also promote a greater sense of fullness and reduce overall hunger, making it easier to stick to a calorie deficit.
- Stable Blood Sugar Levels: Carbohydrates, particularly refined carbs, can cause rapid spikes and drops in blood sugar levels. When blood sugar spikes, the body releases insulin to help cells absorb the glucose, which can lead to a subsequent drop in blood sugar levels, sometimes resulting in feelings of hunger and cravings for more carbs. This cycle can be especially problematic for individuals with insulin resistance or type 2 diabetes. By avoiding or minimizing carb intake, especially simple sugars and refined grains, people can achieve more stable blood sugar levels, reducing the risk of these sharp fluctuations and improving overall metabolic health.
- Ketogenic Diet: The Ketogenic diet is a popular low-carb, high-fat diet that has gained significant attention for its potential health benefits, including weight loss and improved mental clarity. While a standard diet calls for around 210 to 290 grams of carbs per day, the Ketogenic diet typically reduces carb intake to less than 50 grams per day. People following the Keto diet avoid carbs to maintain ketosis, which can lead to efficient fat-burning and a steady supply of energy without the blood sugar spikes associated with carbohydrate consumption. This drastic drop in carb consumption is best practiced with the help of a nutritionist who can guide you on how to keep your nutrient levels in balance while reducing your carb intake.
What Foods Have No Carbs?
When looking for whole foods that have no carbohydrates, it’s essential to focus on certain categories of foods — primarily proteins and fats, that naturally contain little to no carbs.
These foods are ideal for those following low-carb or Ketogenic diets, as they help maintain a low carbohydrate intake while providing essential nutrients and energy. Incorporating a variety of these whole foods can support a balanced diet focused on proteins and healthy fats without relying on carbohydrates.
Here are some examples of whole foods with no carbs:
- Meat and Poultry: Most meats and poultry are free from carbohydrates. Carb-free meats include ground beef, steak, beef roast, pork chops, bacon, ham, poultry, and turkey.
- Fish and Seafood: Fish and other seafood are excellent sources of protein and healthy fats, with minimal to no carbs. Examples of carb-free fish and seafood include salmon, tuna, trout, shrimp, crab, and lobster.
- Eggs: Eggs are a versatile and nutritious food, containing negligible carbohydrates. They are also an excellent source of high-quality protein and essential nutrients such as choline and vitamin D.
- Dairy Products: Certain dairy products have very low or no carbs, particularly those high in fat, like butter made from the fat of milk. Hard cheeses like cheddar, parmesan, and gouda also have minimal carbs. However, some processed cheeses may contain small amounts of carbohydrates.
- Fats and Oils: Pure fats and oils contain no carbohydrates, such as olive oil, coconut oil, avocado oil, butter, and ghee. However, if your goal is to lose or maintain your weight, you still need to pay attention to your oil consumption to ensure you are not consuming excessive calories via oil.
- Non-Starchy Vegetables: While most vegetables contain some carbohydrates, certain non-starchy vegetables are very low in carbs and can be considered nearly carb-free. These include leafy greens like spinach, kale, and lettuce, as well as herbs like parsley, cilantro, and basil.
A List of 15 No-Carb Snacks to Add to Your Shopping List
For those new to a low-carb diet, finding the right no-carb snacks to replace refined carbs and pre-packaged treats can be crucial. Here are 15 low-to-no-carb snacks, with a focus on whole foods:
- Hard-boiled eggs: A portable and protein-rich snack.
- Cheese sticks: Opt for hard cheeses like cheddar or gouda.
- Beef jerky: Ensure it’s sugar-free and minimally processed.
- Pepperoni slices: Check for added sugars.
- Olives: Packed with healthy fats and low in carbs.
- Avocado slices: Enjoy plain or with a bit of salt.
- Pork rinds: Crunchy and carb-free.
- Canned tuna or salmon: Mix with a bit of mayo or Greek yogurt for flavor.
- Turkey roll-ups: Wrap slices of turkey around cheese.
- Pickles: Make sure they are without added sugars.
- Macadamia nuts: Low in carbs and high in healthy fats.
- Celery sticks with cream cheese: A refreshing and satisfying option.
- Cucumber slices with salt: Hydrating and nearly carb-free.
- Boiled shrimp: Protein-packed and low in carbs.
- Radishes: Crisp and virtually carb-free.
Low-Carb & Keto-Friendly Meal Prep Services in Vancouver
If you live in Vancouver and are considering making the switch to a low-carb or Ketogenic diet, Fresh in Your Fridge can help. Our local meal prep and personal chef service accommodates a wide variety of dietary needs, including specialty diets like the Keto diet or veganism.
Learn more about how our meal prep program works today.
