What are the staple foods with low carbohydrate content? Carbohydrates can provide heat and energy for the body. For dieters, high-quality carbohydrates are the food they need, but attention should be paid to carbohydrate intake. Here are some low-carbohydrate staple foods.
What are the staple foods with low carbohydrate content? 1 Zucchini becomes noodles.
Zucchini noodles are made from fresh zucchini by spiral shredding or cutting into thin strips. Because it is shaped like noodles, it has this nickname. In recent ten years, spiral shredded vegetables are quite popular, but zucchini is probably the most popular and the easiest to prepare and cook, because its taste is relatively moderate, and you can mix it with any sauce or ingredients you like. Whether eaten directly with salad or peanut butter, zucchini noodles are an excellent substitute for pasta, which is rich in vitamin A, vitamin C, manganese and potassium. In addition, zucchini noodles can be made without spiral grater. Use a grinder, slicer or practice your grinding skills, and cut directly with a chopping board and knife. Another trick? Zucchini does not need to be peeled, because it is rich in water and tender in meat, and will not stick when cooking.
Cauliflower becomes rice.
Beat cauliflower into dregs in a cooking machine, or grind it into rice grain size with vegetables, pour olive oil into a pot, and then pour cauliflower pollen into it to stir fry, and you will have cauliflower rice. One serving of cauliflower rice can meet the daily intake of vitamin C, which is an excellent nutritional substitute for rice. Cauliflower rice can be used in any rice recipe, such as risotto, hand-grabbed rice, mixed rice or fried rice, or as the base of cereal bowls or sandwich rolls. Interestingly, you can even make pizza dough with broccoli. Who knows?
Sweet potatoes and carrots replace ordinary potatoes.
Potatoes are often marginalized because they are rich in carbohydrates, while sweet potatoes enjoy a good reputation for health. The truth is that sweet potato and potato contain the same amount of carbohydrates, but sweet potato contains more anti-inflammatory and blood-regulating nutrients, including β-carotene, which can produce vitamin A for human body. I know there is nothing like baked potatoes, but why not try sweet potatoes next time? You can substitute sweet potato wherever you need it. Just as delicious. Another substitute for potatoes is carrots. Although baked carrots can't be stuffed with ingredients, they can be made into carrot paste, baked carrot strips, or shredded carrots to make carrot breakfast chop suey.
Slice eggplant and zucchini into lasagna.
Many of our favorite recipes contain a lot of carbohydrates, but here is a way to reduce the carbohydrates in one of them: the next time you make lasagna, throw away the lasagna skin and spread it with eggplant slices or zucchini slices, which will also present a silky taste of lasagna without taking in extra carbohydrates. In the layers of cheese and meat sauce, I promise no one will think about the thousand layers of dough. If I use eggplant, I have a lighter but delicious dish-grilled cheese eggplant.
Lettuce rolls instead of tortillas and bread
If you are confident enough, wrap some of your favorite sandwich ingredients in a lettuce bag. Lettuce wrapped in sauce is not good, but it can be wrapped in tuna salad, smoked salmon, shrimp, vegetables and even roast chicken. It can be used as a refreshing and fresh bread substitute, and it will not be burdensome to eat. Besides, lettuce rolls are also very interesting to eat!
Chia seed pudding instead of oatmeal
As we all know, oats are rich in fiber. Whet it is made into biscuits, cakes or directly put into yogurt, oats are often the most accessible ingredients when we want to add some nutrition to our baking or breakfast. Although it is rich in nutrition, its carbohydrate content is not low, so it is not the best choice for breakfast. Try chia seed pudding! Chia seed mixed liquid will become like pudding. If you eat them alone, they are very tasteless, so you can match them with warm pulp jam, honey, maple syrup, coconut chips and peanut butter, or use some fruits you like, such as mango. Chia seeds have twice the protein content of most cereals, and are rich in fat, potassium, fiber, calcium and a lot of antioxidants-who doesn't want to start a day with Chia seed pudding?
What are the low-carbohydrate staple foods? 2 1, butter (and other high-fat dairy products).
Butter used to be a staple food. Then it was demonized because of the high saturated fat, and people began to eat margarine. However, butter is making a comeback as a healthy food, especially among people with low prices. Only consider the choice of quality, grass-contains high healthy nutrients, such as vitamin K2. Also remember that butter should be eaten with meals, not with meals. It may not be a good idea to replace breakfast with butter in coffee. Calorific decomposition: 99% fat, 1% protein. Other high-fat dairy products such as cheese and thick cream are also perfect low-carbohydrate diets.
2. Nuts and nut butter
It is wrong to think that a low-carbohydrate diet is full of meat and fat. Besides all vegetables, there are many other plant foods that can be eaten in this diet. A good example is nuts, including almonds, macadamia nuts and walnut nuts. They are rich in nutrients, containing healthy fats and important nutrients, such as vitamin E and magnesium. A large number of studies show that people who eat nuts have a lower risk of various diseases, including heart disease and type 2 diabetes. They can also eat butter as long as they are only made of nuts and salt, not processed vegetable oil or sugar. The only problem with nut butter is that it consumes a lot of energy, tastes delicious and is easy to eat. Almond decomposition: 74% fat, 13% protein, 13% carbohydrate. An ounce contains only 5 grams of carbohydrates, of which 3 grams are fiber.
3.dark chocolate
Dark chocolate is a super food. It contains nutrition, fiber and powerful antioxidants. In fact, it has higher antioxidant activity than blueberries. Studies have shown that chocolate can bring considerable benefits to heart health. It can lower blood pressure, increase "good" HDL cholesterol, protect "bad" LDL from oxidation, and reduce insulin resistance. One study even showed that people who ate chocolate more than five times a week had a 57% lower risk of heart disease. Chocolate usually contains some sugar, but if you choose a sugar with high cocoa content, the amount will be the smallest, and most of the calories come from fat. Calorific decomposition: 64% fat, 5% protein, 365,438+0% carbohydrate. 1 oz potato chips may contain about 10 net carbohydrates, depending on the brand.
4. Pork skin
Pigskin, basically fried pigskin, delicious. They are rich in protein, but their properties are different from those of protein in muscle. Some ancient dieters believed that eating too much muscle would make people lack amino acids, which are abundant in other parts of animals, including organ meat, tendons, skin and other colloidal incisions. The content of glycine in pigskin is very high. However, it seems that there is not much evidence to support this theory. Pigskin also contains high monounsaturated oleic acid, which is the same as the fatty acid in olive oil. Calorific decomposition: 52% fat, 48% protein, no carbohydrate.
5.avocados
Avocado is another very healthy low-carbohydrate plant food. Technically, they are a kind of fruit, and they happen to contain high content of certain nutrients, especially fiber and potassium. More than 60% of the fat is monounsaturated, containing a small amount of saturated fat and polyunsaturated fatty acids. Avakado also seems to be beneficial to metabolism and heart health, which is not surprising given its impressive nutritional composition. A study on people with high cholesterol found that following an avocado-rich diet for one week can reduce cholesterol and triglycerides of "bad" low-density lipoprotein by 22%, increase "good" high-density lipoprotein by 1 1%, and decompose calories into 77% fat, 4% protein and19. Most carbohydrates in avocados are fiber.
6.bacon
Bacon is often called "meat candy". Considering how incredible its taste is, it is not surprising that bacon is demonized into high saturated fat, as well as processed meat and usually fried meat. However, most people don't like the fact that we realize that most bacon fat-about two thirds-is unsaturated. It can be said that most of the bacon bought in stores is processed meat, which is related to the increased risk of cancer and other diseases. Therefore, it is very important to find high-quality, unprocessed bacon, preferably pigs raised in pasture. It is best to get cured meat that really does not contain nitrate/nitrite. Although bacon or any other processed meat is by no means a healthy food, people often add it to a low-carbohydrate diet plan. Thermal decomposition: 70% fat, 29% protein, 1% carbohydrate.
base
Remember, if you eat too much of these incredibly delicious foods-especially nut butter-they will prevent you from losing weight. Most foods in a low-carbohydrate diet should be unprocessed, and all foods such as meat, fish, eggs, various vegetables, nuts, seeds, healthy fats and even some fruits. But you can still eat a lot of indulgent foods and enjoy the amazing metabolic benefits brought by the low carbohydrate/ketogenic diet.
What are the staple foods with low carbohydrate content? 3 What are carbohydrates?
Carbohydrates are carbohydrates because they contain three elements: carbon, hydrogen and oxygen. The ratio of hydrogen to oxygen is the same as that of water, so scientists call these substances carbohydrates. Carbohydrate is the main energy source of human body. Carbohydrates are divided into simple carbohydrates and complex carbohydrates.
Half of our diet should consist of carbohydrates. Foods containing complex carbohydrates include cereals, beans, potatoes, sweet potatoes and some fruits and dried fruits, which can provide essential vitamins, minerals and dietary fiber for the human body; Foods containing simple carbohydrates include sugar, honey, ordinary soda and some alcoholic beverages. These foods only provide calories for the human body and do not contain basic nutrients needed by the human body.
The role of carbohydrates
Carbohydrate, like many nutrients, participates in life activities, is a component of cell membrane and body tissue, and can maintain normal nerve function. Specifically, in the human body, the physiological functions of carbohydrates are mainly manifested in three aspects.
1, providing heat energy for human body.
Carbohydrate is the power source of human life activities and productive labor, and it is one of the most important sources of heat for human body. 60% ~ 70% of the calories needed by the human body come from carbohydrates, especially the human brain. Glucose in the blood is the only source of heat. When blood sugar is too low, it will cause shock, coma and even death.
2. Constitute body tissues and participate in various metabolic activities of cells.
All nerve tissues and nuclei contain carbohydrates, glycoprotein is one of the components of cell membrane, and ribose and deoxyribose participate in the composition of genetic material.
In addition, when fat is oxidized, it must rely on carbohydrates to supply heat. When sugar is insufficient, incomplete oxidation of fat will produce ketone bodies and even cause acidosis.
Step 3 protect the liver
The liver is a detoxification organ. When the glycogen in the liver is sufficient, the liver has a strong detoxification ability to some chemical poisons (such as alcohol) and harmful substances caused by various pathogenic microorganisms, which can protect the liver from the damage of harmful substances and maintain the normal detoxification function of the liver.
It is worth noting that the main sources of carbohydrates are beans, cereals and potatoes. Beans contain about 40-60 grams of carbohydrates per 100 gram, of which soybeans contain less carbohydrates, which is 25-30 grams per 100 gram. Cereal food contains about 60 ~ 80 grams of carbohydrates per 100 gram; Potatoes per 100g 15 ~ 29g.
Carbohydrates are usually high in sugar and should not be taken in too much. Adults should take 25 grams a day.