1, zucchini, carbohydrate content: 7g (medium size)
Zucchini is a good vegetable, which is very suitable for low-carbohydrate diet. If you have excellent cooking skills, you'd better turn it into a substitute for spaghetti. Please note that it is a substitute for high-carbohydrate pasta. Adding it to potato cakes can also reduce the amount of flour.
Nutritional value: Although zucchini is not considered as a so-called super food, it contains a series of basic nutrients: vitamin B6, manganese, potassium and vitamin C.
2, cauliflower, carbohydrate content: 5 grams per 100 grams.
Cauliflower has always been called lean starch in the field of nutrition. Once steamed, its characteristics can completely replace mashed potatoes as the first choice for low carbohydrate. It can even be added to cream soup and pizza, and can also replace part of flour when making pasta, or rice or other staple foods.
Nutritional value: As a member of Brassicaceae, cauliflower and cabbage provide a lot of antioxidants for the body.
3, sugar beet, carbohydrate content: 9 grams per 100 grams.
Nutrient-rich green leafy vegetables should be added to the shopping cart as the first choice for low carbohydrate, and beets are no exception. You can steam it or fry it with shredded pork. It tastes good and the color is beautiful.
Nutritional value: A study in the journal of nutrition found that providing a large amount of vitamin K can reduce the risk of cancer and heart disease.
4, mushrooms, carbohydrate content: 3 grams per 100 grams.
From small white to brown mushrooms to more exotic mushrooms, they are all representatives of low carbohydrate, but these edible mushrooms are rich in delicious taste. Large and meaty kinds can be used instead of bread in hamburgers or sprinkled on your favorite pizza.
Nutritional benefits: contains a large number of compounds that promote immunity.
5. celery, carbohydrate content: 1g/ root.
Celery is composed of about 95% water, so there is no doubt that it is a low-carbohydrate food, which can be added to salads or just coated with some butter, and its nutrients also kill processed carbohydrate snacks. So, why not take one every day like the handsome doctor in Emergency Doctor?
Nutritional value: get extra dose of vitamin K, thus enhancing bone strength.
6, cherry tomatoes, carbohydrate content: 4 grams per 100 grams.
It is more delicious than the big tomatoes sold in the supermarket. Cherry tomatoes are a convenient nutritious food without any drastic carbohydrate reaction. It can be used as a dessert or a pint of butter, and baked in an oven at 200 degrees until it softens and shrinks to make air-dried tomatoes.
Nutritional value: Lycopene is an important source of anti-cancer antioxidants.
7. Cucumber, carbohydrate content: 7 grams per 100 grams.
Nature has given us a good plant to replace pasta. When cooked, melon meat will break down into a little shape, which is an excellent low-carbohydrate food.
Nutritional value: rich in vitamin C, it helps to relieve muscle soreness and repair oxidative damage after strenuous exercise.
8. Others: radish, asparagus, Chinese cabbage, broccoli, spinach, arugula, sweet pepper and watercress.
Low carbohydrate fruit
9. Apricot, carbohydrate content: 4g/piece (medium)
A particularly good additive fruit can be eaten as a snack, or sliced into yogurt, oatmeal or even salad.
Nutritional value: rich in antioxidant carotene, which can improve brain function.
10, avocado, carbohydrate content:16g/piece (medium)
Like most fruits, it is a sugar-free calorie substitute. In fact, 75% of its carbohydrates come from dietary fiber.
Nutritional value: contains unsaturated fatty acids beneficial to the heart.
1 1, strawberry, carbohydrate content: 8 grams per 100 grams.
If you like sweets, it is a perfect substitute. If you are worried about pesticide residues, please choose organic strawberries.
Nutritional value: An important source of vitamin C can make you perform better in the gym.
12 grapefruit, carbohydrate content: 9g/piece (medium)
The first choice of low-calorie food, its sugar content is 20% lower than that of an orange. As long as you are not afraid of acid, this is a perfect fruit.
Nutritional value: rich in vitamin c to improve immunity.
13, others: peach, carambola, cantaloupe, blackberry.
Low carbohydrate meat
14, catfish, carbohydrate content: 0 g per 100 g.
Catfish is a common fish, which contains high-quality protein needed by muscles. The cooking method is simple, and it can be steamed, roasted or fried.
Nutritional value: an important source of vitamin B 12, which can ensure the normal operation of your nervous system.
15, salmon, carbohydrate content: 0g per100g.
Salmon contains almost no carbohydrates and is rich in protein. Pink salmon is the best choice, and its toxin content (such as mercury) is much lower than that of most canned tuna.
Nutritional value: It contains a lot of omega-3 fatty acids, which has been proved to reduce muscle soreness caused by exercise and stimulate muscle protein synthesis.
16, skinless chicken leg, carbohydrate content: 0g/root.
Chicken breast is still the first choice, but chicken legs contain a lot of juice and taste better. If you are worried that extra calories and fat will remove the skin, please eat only pure meat.
Nutritional value: In addition to a large amount of protein, it also provides selenium needed by human body. Selenium is an antioxidant, which can help relieve oxidative stress during exercise.
17, turkey, carbohydrate content: 0 g per 100 g.
Turkey is a delicious food, which contains no carbohydrate and is rich in protein. It is a perfect match for healthy hamburgers, with low fat content.
Nutritional value: Rich in amino acids can help you grow muscles.
18, pork tenderloin, carbohydrate content: 0 g per 100 g.
Relatively cheap meat provides protein fat ratio of 6: 1. The best cooking method is to cook with low-salt soy sauce and minced garlic in white water, and avoid too much salt and additives.
Nutritional value: rich in protein, thiamine and vitamin B.
19, sirloin steak, carbohydrate content: 0g per100g.
Low-carbon lunch can be made up of several slices of roasted Sharon beef, with colored pepper, mustard, yogurt, avocado, etc., to form a delicious salad.
Nutritional value: Iron with high absorption rate will make your training more powerful.
Low carbohydrate dairy products
20. Cheese, carbohydrate content: 0 g per 100 g.
Steamed or roasted with cauliflower is a perfect match.
Nutritional value: contains a lot of calcium, which can participate in bone building and help fat burning.
2 1, butter, carbohydrate content: 0 g per 100 g.
Because there is no necessary connection between saturated fat and heart disease, home baking butter is popular again. We recommend mixing steamed butter with cauliflower, adding some fresh thyme and a pinch of salt.
Nutritional value: Butter substitutes such as margarine and vegetable shortening are "bad" cholesterol, which will increase the risk of cardiovascular diseases, while butter will not have these problems.
22, eggs, carbohydrate content: 0.4g /2 eggs.
Rich in protein, almost no carbohydrate. In addition, the latest research found that the quality of protein in eggs is higher than any other protein.
Nutritional value: eggs are the best source of antioxidants, which help the body absorb free radicals that destroy cells.
23. Soft white cheese, carbohydrate content: 4 grams per 100 grams.
The favorite of bodybuilders, it contains a lot of protein and negligible carbohydrates. If you outsource, you should pay attention to the sodium content on the label.
Nutritional value: A large amount of slowly digested casein makes it the best snack at night, which can help you sleep.
24. Ordinary Greek yogurt, carbohydrate content: 4g per100g.
In recent years, Greek yogurt has changed from a humble dairy product to a star food, mainly because its protein content reaches 65,438+000 grams per 65,438+000 grams, which provides power for muscle growth. Need to be reminded, avoid eating Greek yogurt with sugar.
Nutritional value: rich probiotics improve your digestive system and enhance immunity.
25. Goat milk, carbohydrate content: 4g per100g.
Compared with milk, it contains more protein and less carbohydrates. Recent research shows that it is rich in fatty acids.
Nutritional value: goat milk contains conjugated linoleic acid, which can help burn body fat.
Low carbohydrate plant protein
26. Tofu, carbohydrate content: 2g per100g.
Tofu is the main source of protein for vegetarians, and its small amount of carbohydrates is the first choice for snacks at night.
Nutritional value: Isoflavone compounds contained in soybean are effective antihypertensive substances.
27. Douchi, carbohydrate content: 9 grams per 100 grams.
It is fermented from soybean and has a unique taste. It is also a good source and condiment of protein.
Nutritional value: Like yogurt and kimchi, it contains a lot of probiotics.
28. Canned beans, carbohydrate content: 23g per100g.
Although the average carbohydrate of beans is not very low, they generally contain a lot of plant protein, especially kidney beans, which can be used as complementary food.
Nutritional value: Dietary fiber helps you calm the high blood sugar caused by carbohydrates.
Low carbohydrate snacks
29. Cheese sticks, carbohydrate content: 0 g per 100 g.
Food suitable for everyone, one of the most convenient and nutritious low-carbohydrate snacks. Its high protein content is very helpful for muscle growth.
Nutritional value: A lot of calcium can also make bones stronger.
30, beef jerky, carbohydrate content: 8 grams per 100 grams.
It can provide a large amount of protein, and at the same time, there is no refined carbohydrate that has adverse effects on health. But the problem is that most beef jerky on the market contains a lot of sugar and additives, so you must read the instructions carefully before buying. In the final analysis, it is safest to do it yourself.