Foods With No Carbs
Watching your carbohydrate intake can seem like a daunting task. Learning to distinguish the difference between zero carb, low carb and high carb foods will simplify the process and allow you greater control over your nutritional needs
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Protein
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Protein is without a doubt the most versatile zero carb food. You'll enjoy a variety of meats without the worry of blowing your carb allotment for the day. Beef, pork, poultry, wild game, fish and shellfish are all zero carb and contain vital nutrients for the body. It's important to read labels and watch carefully for fillers or marinades, which may change nutritional content. Organ meats generally contain a very low amount of carbohydrates, but are not truly zero carb. Keep in mind some shellfish such as Dungeness Crab, clams and scallops also contain a small amount of carbs. It's advised to always check labels if in doubt
Dairy and Fats
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Butter and eggs are considered carb free due the minuscule amount of carbohydrates found in each. Animal fats such as bacon grease, lard and beef tallow are all zero carb foods. Flax seed oil and vegetable oils are zero carb as well. Again, reading labels will help you determine the healthiest choice, especially since some vegetable oils still contain trans fats, which have been shown to increase the risk of heart disease.
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Lower Carb Foods
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Fruits and vegetables all contain carbohydrates to some extent. Low glycemic fruits, such as berries, are the lowest in carbohydrate content but still cannot be considered zero carb. Non-starchy vegetables like green beans, broccoli and cabbage contain carbohydrates of which are mostly comprised of fiber. These vegetables work well in a majority low carb plans, but again are not carb free.
Misconceptions
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A common mistake made by consumers is to assume that the nutrition label tells the whole story. To avoid this, it is important to consult the ingredient list as well. Often a food label may claim it contains no carbohydrates, but the ingredient panel will tell you otherwise. Watching for key words like sugar, high fructose corn syrup, dextrose, fructose and modified starches will help you decide if the food you are considering is actually zero carb. All of these ingredients are simple carbohydrates and will add some measure of carbs to the product, although it may be in such small amounts that it is unnecessary to add them to the nutrition label. Another reason carbs may not be listed in the macronutrients would be because of serving sizes. If the carb count in a serving size is less than one it will be counted as zero.
Considerations
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While eating zero carb foods can certainly be enjoyable, variety is often key to defeating food boredom. If you are only eating zero carb foods you should discuss any possible supplementation your diet may or may not need with your physician. If a zero carb diet sounds dull to you, it is possible to enjoy a low carb lifestyle that includes an array of fruits, vegetables, meats and cheeses while still maintaining weight loss and good health.
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- Photo Credit vaskoni: sxc.hu
