When you think about eating low-carb diet, you will tend to feel that everything has carbs and rarely anything left to eat. It can be super confusing that what to eat and what not to.Most of the nutritionists provide common list of low-carb and high-protein diet charts. A lot depends on how you pick your choices, and wisely so.
Lauren Harris-Pincus, the author of The Protein-Packed Breakfast Club says that in general, when you think of building a high-protein, low-carb list, you should imagine half the plate with non-starchy veggies which include leafy greens etc. and rest half with lean protein and whole grains or beans. Let us help you here with more clarity.
Harris-Pincus says that everyone must add a few fruit serving and low-fat dairy products in theirdaily diet. This way, diet will be perfectly balanced and will be lower in carbs as compared to the typical American diet.
Choosing the right type of high-protein and low-carb diet is thekey to healthy life. But it is always important to have a balanced nutritional diet with perfect amounts of calories, fiber, and various others components. If you choose to consume low-carb diet, check out carbs gram value of each and every food. And don’t forget to pack in plenty of fruit, vegetable, whole grains, nuts, seeds, beans, and low-fat dairy products.
Here are top 20 picks from the diary of dietitians that are not only containing high value of protein but also low in carbohydrate:
1. Black Beans
According to the famous nutrition author Maggie Moon,black beans contain antioxidants, the composition that establishes blueberries as super food. Black beans not only have the calories and protein but also fiber, iron and modest amount of calcium are the major supplements available. In fact, beans can supplement 60% of the daily recommended value of fiber consumption and are a great source of vegetarian iron and plant protein.
Values in one cup of canned beans: 218 calories, 0.7 g fat (0 g sat), 40 g carbs (23 g net), 0.5 g sugar, 922 mg sodium, 17 g fiber, and 1 g protein.
2. Snacking cheese
A combo of string cheese and Mini Babybel are good enough to satisfy your morning snack needs. Convenient to prepare, Cheese is also a little package of fun as it offers 100 percent real cheese snacks. With zero grams of carbs and at least four grams of protein, you can add up to 70 calories by consuming one creamy cheese round.
One cheese stick contains of 50 Calories, 2.5g Fat, one g carbs, 160 mg sodium with no sugar and fiber.
Excellent choice asa snack to eat! Whether you are in traffic or just walking towards your home, you can eat pistachios any time and in any situation. Just keep the nuts opened up and remove the masks already for anytime consumption. In fact, 30 pistachios provide 100 calories with five grams of carbs only. If you are aiming to lose weight and making efforts, pistachios can be a good option everyday.
Half cup serving of Pistachios containof 344 Calories, 28 g fat (2 g sat), 8 g carbs (5 g net), 2.3 g sugar, 3 g fiber, 6 g protein with no amount of sodium.
Fish is the best food to eat if you want a sugar-free and carb-free diet that is high in protein. Fish not only improve brain and heart functioning but also each serving of fish adds 15 to 20 grams of protein varying from fish to fish. Fatty fish reduce inflammation and satisfy the needs of omega 3 acid needsof the body which keeps brain as well as heart arteries healthy. You can also try lemon herb salmon kebabs for changing the day to day flavour.
Every three ounces of fish salmon serving contains 177 calories, 11 g fat (3 g sat), 50 mg sodium, and 17 g fiber with no amount of fiber. Also, the food does not contain any sugar or carbs.
5. Greek Yogurt
The market has now many lower-sugar Greek Yogurts that are easily available. Some of them come with the addition of little sugar while other are just sweetened with Stevia or monk fruit. Just to keep the carbs level down, the use of artificial sweeteners are avoided in Greek Yogurt available in the market. With a higher fibre counts, these yogurts satisfy the needs of a body from 90 to 120 calories, 12 to 15 grams protein, and 11 to 15 grams carbs on an average. You will find varieties of yogurt with nine grams or less sugar and nuts or berries in them. Per one 7-oz container plain and low fat are the supplement of 146 calories, 4 g fat (3 g sat), 8 g carbs, 7 g sugar, 68 mg sodium, 0g fiber, and 20 g protein.
If you want to add protein and healthy fat, plant-based cheese are unique. According to Moon, if somebody uses traditional cheese making methods, every three ounces of Ricotta contains nine grams of plant protein. Ricotta is made from milk and completely based on a plant, that’s why the food is cholesterol-free. If you are not interested in non-dairy food ideas, you still don’t need to be annoyed. A full cup of low-fat Ricotta has low-carbs and high protein which contains 28 grams of protein and 12 grams of carbs only. Each half-cup of part skim Ricotta contains171 calories, 10 g Fat,(3 g sat), 6 g carbs, 0.4 g sugar, 123 mg sodium, 0 gfiber, and 14 g protein.
According to Moon, Eggs are one of the best sources of vitamin D, which is hard to get. Eggs help in strengthening bones and teeth.Other than this, they are an excellent source of an under-recognised nutrient called choline, which is important for memory. Consumption of eggs can satisfy 20% of daily value require for choline. It is advisable to add one egg at least in your regular diet. One whole large egg supplements 72 calories, 5 g fat (2 g sat), 0.4 g carbs, 0.2 g sugar, 71 mg sodium, and 7 g protein with no fibre.
Avocado contains all elements that keep your heart healthy including fibre and all other monounsaturated fats. That’s why an avocado is called the powerhouse of nutrition. A super easy snack you can prepare, just roll up a slice of avocado in a piece of deli turkey. A single avocado contains 322 calories values along with 29 g fat (4 g sat), 17 g carbs (3 g net), 1 g sugar, 14 mg sodium, 14 g fibre, and 4 g protein.
9. Broad Beans
Are you looking for food which is not only high in protein but also low in carbs?Roasted broad beans are healthy as well as delicious. Replace the bag of chips with the roasted broad beans because they are portable and non-perishable. These beans are perfect traffic smack or good to keep in the car or your gym bag. One cup of canned broad beans contains 182 calories, 0.6 g fat (0.1 g sat), 32 g carbs, (22 g net), 3 g sugar, 14 mg sodium, 10 g fiber, and 14 g protein.
Traditional, old-fashioned but yet of high value! Yes, cow’s milk is a protein powerhouse with plenty of nutrition. According to the author of Fertility Foods, Elizabeth Shaw, cow’s milk is not only great for protein but also potassium, calcium, riboflavin, vitamin A, and vitamin B12. One cup low fat cow’s milk consists of 101 calories, 3 g fat (1 g sat), 12 g carbs, 12 g sugar, 106 mg sodium, 8 g protein with no fibre.
For all the vegetarian people, what could be more better than Seitan, a high-protein and low-carb diet. Seitan is purely made from the wheat that contains gluten proteinwhich is left after wheat has been washed. Non-vegetarians too can switch to this high protein food extra salt or soya sauce as it contains high value of sodium. Each 2.5-oz seitan serving contains 90 calories, one g fat (0 g sat), 4 g carbs (3 g net), 2 g sugar, 340 mg sodium, 1 g fiber, and 17 g protein.
Packed with the vegetarian protein and iron, this crunchy high-protein and low-carbs snack appearsconstantly in the snack food aisle, and that is the reason it must be added in your diet according to Shaw. You can add edamame to soup, toss into a salad just after a mild fry.Shaw further added that packaging of dry roasted edamame of brands like sea point farms have been chosenfor the convenient snack on the go. Single cup of serving Edamame, you will consume 188 calories, 8 g fat (1 g sat), 14 g carbs (6 g net), 3 g sugar, 9 mg sodium, 8 g fiber, and 18 g protein.
13. Mozzarella Cheese
Mozzarella Cheese enhances flavours and adds taste to various snacks. Just imagine your snack with tomato and basil along with the mozzarella cheese, nobody can say no to this high-protein and low-carb combo. Shaw says that consumption of one ounce serving of mozzarella cheese provides eight ounces of high-quality protein just with an increment of one gram carbohydrates. One oz of the part-skim serving of Mozzarella cheese provides 72 calories, 5 g fat (3 g sat), 1 g carb, 0.3 g sugar, 175 mg sodium, and 7 g protein with no fibre.
The combo of almonds and pistachios is aperfect diet to take every morning as both have high-protein and low-carb values. Moon says various researches have proven that consuming nuts regularly helps increase life-span, lessen belly fat, improve brain health, boost energy, and many more health benefits. Half cup of serving almonds contains 414 calories, 36 g fat (1 g sat), 8 g carbs (2 g net), 2 g sugar, 5 g fibre, and 8 g protein with no sodium.
15. Deli Turkey Meat
Deli Turkey meat is not only easy for quick lunch and snack but also ahealthy diet in your regular routine. For adding extra 25 calories, one gram protein, two grams carbs, and one gram fibre just simply by spreading one table spoon hummus to it. Make the roll-ups for ready eats any time. 2-oz of deli turkey meat serving contains 62 calories, 0.5 g fat, (0.1 g sat), 2 g carbs (1.7 g net), 2 g sugar, 440 mg sodium, 0.3 g fibre, and 12 g protein.
16. Chia Seeds
No matter what diet plan you follow, Chia Seeds are good to go with every strategy. Chia seeds are high in protein and healthy fats including omega-3 fatty acids. According to Harris-Pincus, Chia seeds absorb ten times their weight in water and help in keeping you full.You can add them to smoothies, yogurt, oatmeal, cereal, and much more. Consumption of a single oz chia seeds increases 138 calories, 9 g fat (0.1 gsat), 12 g carbs (2 g net), 2 g sugar, 5 mg sodium, 10 g fibre, and 5 g protein in the body.
17. Peanut Butter
Peanut butter in a jar is a more pre-workout fuel than after meal idea. Harris-Pincus says that, among nuts, peanuts have the highest protein content and rich in calories. If you want lesser calories, try powdered peanut butter instead of thick and liquid peanut butter.
Two table spoons of Peanut Butter contain187 calories, 12 g fat (2 g sat), 13 g carbs (11 g net), 10 g protein, 2 g fibre, 3 g sugar, and 194 mg sodium.
18. Pumpkin Seeds
Much like chia seeds, pumpkin seeds are healthy for heart as they contain Omega-3 fatty acids. This rich plant-based source is good to eat with yogurt, cottage cheese, smoothie bowls, and soups. Mix them with the salad to make it more nutritive. Roasted Pumpkin seeds amounting to one-oz contain 163 calories, 14 g Fat (2 g sat), 4 g Carb (2 g net), 0.4 g sugar, 5 mg sodium, 2 g fibre, and 8 g protein.
Harris-Pincus says that Jerky is available in different flavoured varieties and are greatly integrated into snacks. There may be a difference in nutritional content and values varying from brand to brand or flavour to flavour. Some of them could have higher amounts of carbs and sugar. One-oz of beef includes 116 calories, 7 gram Fat (3 g sat), 3 grams carbs but the net is 2.5 grams, 3 gram sugar, 9 gram protein, 0.5 gram fibre, 506 mg sodium.
Aside high-protein levels, lentils not only stabilize blood sugar but also lower the cholesterol level. If you don’t like it plain, addlentils to pasta, chilli,soup, salad, and many more food items. A cooked cup of Lentils furnishes approximately 230 calories, 0.8 g Fat (3 g sat), 24 g Crabs in net (40 g grossed), 16 g fibre, 18 g protein, 4 g sugar, and 4 mg sodium.