There are a lot of people like you who want to cut back on carbs. Low-carb diets are becoming more and more common because they help people lose weight, keep their blood sugar stable, and feel more energetic. But switching to a low-carb diet doesn’t mean giving up tasty or fulfilling foods. In fact, your new eating plan can easily include a lot of tasty and nutrient-dense foods. To stay full, energetic, and on track with your goals, you need to eat the right foods.
Eight of the best things to eat when you’re on a low-carb diet are talked about in this blog. These include dark chocolate, chia seeds, cheddar cheese, and Greek yogurt. Not only are these foods low in carbs, but they are also high in protein, healthy fats, and important nutrients. These choices will help make your low-carb journey easier, more practical, and a lot more fun, whether you’re just starting out or want to change up your meal plans.
Cheddar Cheese
In terms of low-carb foods, cheddar cheese is a great choice. It tastes great and is good for you. About 1 gram of carbs is in an ounce of cheddar cheese, which makes it perfect for people on a low-carb or ketogenic diet. It also has a lot of protein and good fats, which help you stay full and build muscle. Cheddar cheese has a lot of calcium, which is good for your bones, and conjugated linoleic acid (CLA), which may help you lose fat and make your metabolism work better.
It can be used in many foods, like omelets, soups, and low-carb casseroles, because it is so flexible. Its rich flavor can also help you resist the urge to eat comfort foods high in carbs, which can help you stick to your diet plans. To get the most nutritional value without any added sugars or salt, choose full-fat versions that have been cooked as little as possible. In moderation, cheddar cheese can help with both taste and protein on a low-carb plan.
Greek Yogurt
When picked carefully, Greek yogurt stands out as a healthy, protein-rich food that can be eaten on a low-carb diet. Choose the plain, unsweetened kind because it has only 4–6 grams of carbs per serving, which is a lot less than the colored ones. A lot of the whey is squeezed out of Greek yogurt, which makes it thicker and higher in protein. This makes it extra enjoyable and good at making you feel full and keeping your muscles in good shape.
A lot of calcium and bacteria are also in it, which helps keep bones strong and gut health in good shape. Greek yogurt can be eaten by itself, mixed with low-carb foods like berries, or used as a base for dips and sauces. When added to a low-carb diet, it gives you that creamy texture and nutritional value without going over your carb limit. Always read the label to see if there are any extra sugars, and if you can, choose organic or grass-fed products.
Dark Chocolate
It may come as a surprise, but dark chocolate with 70% cocoa or more can be a welcome addition to a low-carb diet. Dark chocolate has less sugar and more fiber than milk chocolate. This helps keep the net carbs lower—about 10 grams of net carbs per ounce. It also has a lot of vitamins, like flavonoids, which may be good for your heart, lower inflammation, and make your brain work better.
The fats in dark chocolate, which come mostly from cocoa butter, are mostly healthy, and they help you feel full for longer. A small amount can also satisfy your sweet tooth, making you less likely to want to eat more carb-heavy treats. But moderation is important, and it’s important to keep a close eye on dose amounts. Choose kinds with cocoa mass as the first ingredient and stay away from ones with a lot of added sugar. When eaten in moderation, dark chocolate can help you enjoy and stick to a low-carb diet.
Walnuts
Walnuts are a low-carb nut that is high in nutrients and can help you reach your health goals, such as losing weight or improving brain function. As little as 2 grams of net carbs are in an ounce of them, so they are easy to include in a low-carb diet. People love walnuts because they have a lot of omega-3 fatty acids, especially alpha-linolenic acid (ALA), which is good for your brain and heart.
They also have polyphenols and antioxidants that help lower reactive stress and inflammation. Walnuts are a great way to get healthy fats and plant-based protein, both of which help you feel full and give you energy that lasts. They can be used in salads, snacks, or low-carb baked goods because they have a mild, earthy taste. Eating walnuts on a daily basis may also help lower cholesterol and keep your metabolism healthy. To get the most out of your nutrition, pick plain, raw, or dry-roasted walnuts instead of ones with added oils and salt.
Chia Seeds
Because they are high in fiber, chia seeds are great for people on a low-carb diet. A 2-tablespoon dose has only 1–2 grams of net carbs. These tiny seeds can take in up to 10 times their own weight in water, turning into a gel-like substance that can help you feel full and stay hydrated. Chia seeds are full of vitamins, calcium, magnesium, and omega-3 fatty acids, which are good for your heart and bones.
They also help your cells work better overall. Also, they have a lot of energy for being a plant. There are many low-carb foods that are easy to make with chia seeds, such as smoothies, puddings, yogurt bowls, and even baked goods. They are easier to digest and have more health benefits after being wet. Because they don’t taste strong, they can be used in both sweet and spicy recipes. If you want to get the most nutrition out of chia seeds, use whole ones instead of cooked ones. For a healthy meal, pair them with other low-carb, nutrient-dense foods.
Hazelnuts
A 1-ounce dose of hazelnuts has only 2 grams of net carbs and is full of healthy fats and nutrients. They make a great low-carb food. They have a lot of polyunsaturated fats, which can help lower bad cholesterol and keep your heart healthy. You can also get a lot of vitamin E, calcium, and fiber from hazelnuts. These nutrients help your metabolism work better, keep your digestive system healthy, and lower toxic stress.
They taste sweet and nutty, and people like them both raw and roasted. You can add them to salads, low-carb baked goods, or nut butter mixes. Hazelnuts can improve the taste and texture of food without going over your sugar limit if you add them in small amounts. To stay healthy, choose hazelnuts that are raw or dry-roasted and don’t have any extra sugar or oils added. Hazelnuts are a great food for people on a low-carb diet who want to add variety to their diet because they are crunchy and full of nutrients.
Coconut Meat
No matter if it’s fresh or dried, coconut meat is a healthy and filling food for people who are on a low-carb diet. It has about 5 grams of net carbs per 1-ounce serving, but the exact amount depends on how much water is in it and how it is prepared. Coconut has a lot of fiber and medium-chain triglycerides (MCTs), which are fats that the body absorbs quickly and uses for energy. This could make ketosis stronger.
It also has copper, manganese, and selenium, all of which help the body’s metabolism and fight free radicals. If you want to eat coconut meat raw, you can. You can also put it in soups or on salads and low-carb yogurt. It does not need any extra sweeteners because it tastes naturally sweet. Be careful with prepared or sweetened coconut items, as they often have extra sugars added to them. If you’re trying to stick to a low-carb diet, unsweetened chopped or flaked coconut is a great way to enjoy the taste and health benefits of this tropical food.
Pumpkin Seeds
Pepitas, which are another name for pumpkin seeds, are a low-carb snack that is full of important nutrients and health benefits. A 1-ounce dose has a lot of protein, good fats, and minerals like iron, magnesium, and zinc. It also has about 3–4 grams of net carbs. These nutrients help the immune system work, muscles heal, and blood sugar stay in check, all of which are important for people on a low-carb diet.
Also, pumpkin seeds have a lot of chemicals that help protect cells from damage and lower inflammation. They can be used in salads, trail mixes, and low-carb baking recipes because they taste good and add crunch. Herbs and spices can be added to roasted pumpkin seeds to make a tasty snack that doesn’t need any sugar or refined carbs. For the best choice, pick nuts that aren’t salted, dry-roasted, or raw. Regularly eating pumpkin seeds can help you feel full between meals and keep the balance of macronutrients that is important for low-carb eating.
Bottom Line
You don’t have to give up taste, nutrition, or pleasure to go low-carb. With the right foods, you can reach your goals and still enjoy your meals. You can stay within your carb limits without feeling starved if you eat things like Greek yogurt, cheddar cheese, nuts, seeds, and even dark chocolate.
These eight low-carb foods fuel you and keep you full with a mix of healthy fats, fiber, and protein. These choices can make a big difference if you want to lose weight, control your blood sugar better, or get more energy. For long-term success on your low-carb journey, eat whole foods that have been prepared as little as possible.
FAQs
What does a low-carb diet mean?
A low-carb diet limits the amount of carbs you eat and focuses on foods like meat, dairy, nuts, and non-starchy veggies that are high in protein and good fats.
Can I eat cheese while on a low-carb plan?
There are a lot of dairy products that are low in carbs and high in protein. Greek yogurt, cheddar cheese, and other dairy products are great examples.
Can I eat seeds and nuts while on a low-carb diet?
Of course. There are not many net carbs in seeds and nuts like chia seeds, walnuts, and pumpkin seeds. They are high in fiber, fats, and protein.
Can I eat dark chocolate while on a low-carb diet?
Yes, but not too much. Dark chocolate with at least 70% cocoa is better for you than milk chocolate because it has less sugar and more antioxidants.