Now that you know about net carbohydrates, let's look at the best low-carbohydrate and low-calorie foods.
asparagus
Calorie: 27
Net carbohydrate: 2.4
Dosage: 1 cup
Asparagus is rich in potassium, vitamin B and folic acid, and is considered as an anti-inflammatory vegetable. It is an excellent source of nutrition in any diet.
Atlantic cod
Calorie: 12
Net carbohydrate:
Dosage: 6 ounces
Cod is an excellent low-calorie and low-carbohydrate source in protein. It is rich in omega-3 fatty acids, which has been proved to fight inflammatory diseases and improve cardiovascular health, brain health and eye health. You can also get potassium, phosphorus, magnesium, selenium and calcium by eating cod. Brazil nut
Calories: 186
Net carbohydrate: 1.4g
Dosage: 1 ounce (6 pieces)
Brazil nut
Calories: 186
Net carbohydrate: 1.4g
Dosage: 1 ounce (6 pieces)
Brazil nut is rich in fiber. By providing 1% daily recommended selenium value, Brazil nuts can also have a positive impact on metabolism, reproduction and immune system function.
Hami melon
Calorie: 6
Net carbohydrate: 11.2
Dosage: 1 cup
Cabbage
Calorie: 17
Net carbohydrate: 2
Dosage: 1 cup
Cabbage is a cruciferous vegetable, which contains phytochemicals. Studies have shown that these vegetables. Cabbage is rich in vitamins C, A and K, as well as fiber, folic acid, potassium and magnesium. It is an ideal part of any low-calorie and low-carbohydrate diet.
Hami melon is a mild melon with high fiber and water content and low calorie and carbohydrate content, which is an ideal choice for people looking for full fruit. It also provides excellent sources of vitamins C, B6, potassium, magnesium, iron and calcium.
cauliflower
Calorie: 25
Net carbohydrate: 2.8g
Dosage: 1 cup
Like cabbage, cauliflower is an anticancer cruciferous vegetable, rich in fiber and plant protein, and low in calories and carbohydrates. Cauliflower is a solid source of vitamins C, K, K and calcium, and it is a moisturizing food with high water content.
celery
Calorie: 14
Net carbohydrate: 1.4
Dosage: 1 cup
Celery is one of the foods with the lowest calories in this list, and it is also rich in vitamins A, C, K and K. This water and fiber-filled vegetable can be eaten raw or cooked, and it is an excellent substitute for potato chips because of its tightness.
white cheese (low fat, 1%)
Calorie: 163
Net carbohydrate: 6.2
Dosage: 1 cup
Each cup contains 28 grams of protein. No wonder bodybuilders and athletes keep cheese in their diet. Cream-flavored and slightly salty cheese can be replaced with whey cheese and cream cheese to reduce the burden of the diet, and it contains vitamin B12, selenium, folic acid and calcium.
Cucumber
Calorie: 16
Net carbohydrate: 3g
Dosage: 1 cup
Because of its high water content, cucumber is not only low in calories and carbohydrates, but also has moisturizing effect! They are good sources of vitamins K, A, C, K and chlorophyll. Like celery, cucumbers are an excellent substitute for traditional French fries, because they are crisp and can be dipped in your favorite low-carbohydrate sauce as a healthy snack.
Egg
Calories: 78
Net carbohydrate: .6g
Dosage: 1 large egg
Low calorie, low carbohydrate and high protein. Eggs are an excellent source of B vitamins and vitamins A, D, E and K, and also one of the best nutritional sources of choline, which is the key nutrient and maintenance for cell growth and the health of brain and bones.
Original Greek yogurt
Calorie: 22
Net carbohydrate: 18
Dosage: 1 cup
Besides a large amount of protein, Greek yogurt also provides probiotics beneficial to intestinal health. Please note that if you choose flavored Greek yogurt, you may add carbohydrates and sugar. Instead, use a fresh fruit in this list to sweeten pure yogurt.
lupine rhizobia bean
Calorie: 3
Net carbohydrate: 5g
Dosage:? Cup
When you think of low carbohydrate, you usually don't think of beans, but Italian lupin is an exception to this rule. These super beans are rich in protein and prebiotic fiber, which is very important for intestinal health. They are rich in vitamin B, phosphorus and calcium, and are good sources of antioxidants.
Oranges
Calorie: 62
Net carbohydrate: 12
Dosage: 1 cup
Oranges contain a lot of vitamin C, which is a good source of potassium and the highest fruit in the satiety index of common foods, which means that they can keep you full because of their high water and fiber content. Mind you, this applies to whole fruit, not juice.
how to judge the rationality of three meals?
On May 13th, 216, the National Health and Family Planning Commission officially issued the Dietary Guidelines for China Residents (216), which gave clear guidance and suggestions on how to eat a variety of foods scientifically and reasonably: Do you have an intuitive feeling when you look at the pictures? You can make up your brain,
1) biological clock and three meals a day:
Modern research has proved that digestive enzymes in the human body are particularly active during the three periods of morning, noon and evening, which shows that when people eat is controlled by biological clock.
2) Brain and three meals a day:
The human brain accounts for a large proportion of human energy consumption every day, and the energy supply of the brain can only be glucose, which needs about 11,145 grams per day. The liver can only provide about 5 grams of glucose from each meal at most. Three meals a day, the liver can provide enough glucose for the human brain.
3) Digestive organs and three meals a day:
It takes about 3 6 seconds for solid food to travel from esophagus to stomach, and it stays in stomach for 4 hours before reaching small intestine. Therefore, the interval between three meals a day is 4 5 hours, which is also reasonable in terms of digestion.
4) The ratio of three meals in a reasonable diet:
What food to choose for three meals a day, how to prepare it and how to cook it are all exquisite, and the ratio of breakfast, lunch and evening meals is 4.43 or 5: 3.2. As the saying goes, "Eat well in the morning, eat well at noon and eat less at night."