low-carb diet || remember that fruits and vegetables are an important part of diabetes management- low-carb diet

Power of Low-Carb: A Delicious and Nutritious Guide

Embark on a culinary adventure with a low-carb lifestyle! Contrary to popular belief, this approach doesn’t have to be bland or restrictive. Discover a treasure trove of delicious and nutritious foods that will tantalize your taste buds and support your health goals.

Understanding Carbs: Net vs. Total

Within the low-carb community, a debate simmers net carbs versus total carbs. Net carbs represent the amount your body absorbs, calculated by subtracting fibre from total carbs in whole foods. For processed options, a portion of sugar alcohols might also be subtracted. Remember, certain natural foods like oils and fats are inherently carb-free.

Low low-carb diet is important, especially for those sticking to the Keto diet, which is mainly made of high-fat meals. The science behind this is that carbohydrates tend to be digested by the body pretty fast, therefore causing a spike in glucose levels in the blood. This can be bad for those with diabetes because the spike in glucose can cause hyperglycemia.

low-carb diet || remember that fruits and vegetables are an important part of diabetes management- low-carb diet

Since the glucose from carbs is quickly digested and released in the body at once, you will also experience hypoglycemia and shorter periods, unlike fatty foods.

High-fat diet, on the other hand, can be beneficial because the body takes longer to digest, and the glucose and energy are slowly released, and therefore there is a constant level of glucose released into the bloodstream for a longer time, therefore eliminating the risk of hyperglycemia and hypoglycemia.

A Protein Powerhouse: A good part of Low Carbohydrate diet

Animal proteins are your low-carb allies, boasting near-zero carb content. Explore a diverse range, including eggs, beef, lamb, chicken, pork (including bacon and jerky), turkey, veal, and organ meats (like liver). Be mindful of processed meats, as some bacon varieties may harbour hidden carbs. Check labels diligently.

Take a look at Delish blog’s 20+ Keto ground beef recipes, where they have delicious and mouth-watering recipes you can use to create your low-diet meal plan

Seafood: A Nutritional Powerhouse:

Dive into the world of seafood, brimming with health benefits and virtually no carbs. Salmon, trout, sardines, shellfish (oysters, mussels), shrimp, crab, lobster, tuna, and cod are excellent choices. Embrace the bounty of the ocean while nourishing your body.

If you have no idea about some seafood recipes, here is a link to the Sizzlefish blog, where they wrote a good mouth-watering article with a list of Keto seafood recipes you can try out at home.

Veggie Extravaganza: Important part of Low carbohydrates diet

The vegetable kingdom offers a low-carb haven. Leafy greens and cruciferous vegetables (broccoli, cauliflower, kale) are particularly low in carbs, with most being fibre-rich. However, starchy vegetables like potatoes and sweet potatoes are higher in carbs. Indulge in these options with mindful moderation.

Fruits: A Selective Approach:

While many fruits are nutrient-rich, their carb content sparks debate. Depending on your individual carb goals, consider limiting intake to 1-2 servings daily. Embrace low-sugar berries (strawberries) and fatty fruits like avocados and olives for a satisfying and balanced approach.

Nuts and Seeds: Nature’s Snacking Gems:

Nuts and seeds are low-carb superstars, packed with healthy fats, fibre, protein, and micronutrients. Enjoy them as snacks or add them to salads and recipes. Keep in mind that some options like dried chia seeds may have higher carb content, so check labels before purchasing. Popular choices include walnuts, peanuts, hazelnuts, macadamia nuts, coconut meat, and pumpkin and squash seeds.

Dairy Delights (for the Tolerant):

If you tolerate dairy, full-fat options like cheddar cheese, heavy cream, plain full-fat yoghurt, and plain Greek yoghurt can be delightful low-carb additions to your diet. Remember to scrutinize labels and avoid products with added sugar.

Fats and Oils: Your Culinary Companions:

Fats and oils are your carb-free friends. Embrace butter, extra virgin olive oil, and avocado oil for flavorful cooking and healthy fat intake. But also remember to keep away from processed fat because it tends to do more harm than good.

Beverage Bonanza:

Sugar-free beverages are generally acceptable on a low-carb journey. However, steer clear of fruit juices, notorious for their high sugar and carb content. Water, coffee, tea, and sugar-free carbonated water are your safe havens for hydration.

Beyond the Categories:

A few gems don’t neatly fit into specific categories:

  • Dark Chocolate: Choose varieties with at least 70-85% cocoa content (13g carbs per ounce) to minimize added sugar.
  • Herbs, Spices, and Condiments: Be cautious of condiments like ketchup, BBQ sauce, and certain mustards, as they often harbour hidden sugars. Opt for sugar-free alternatives like plain mustard and explore the vast world of herbs and spices for flavour-boosting, low-carb magic.

Frequently Asked Questions:

What is an example of a low-carb diet?

Low carb diet includes beef, seafood including Salmon, vegetables, eggs and nuts.

What are 5 foods to avoid on a low-carb diet?

Low-carb foods include starchy vegetables, cereals, cakes, milk, yoghurt and legumes.


Embrace a low-carb lifestyle without sacrificing taste or variety. Explore the plethora of delicious and nutritious options, and embark on a journey of culinary discovery while empowering your health and well-being.

This low-carb diet will help improve conditions like diabetes and hypertension.

If the article was helpful, leave a like and comment letting me know in the comments section. In case of any queries, contact me and I will get back to you as soon as possible. Also, remember to subscribe to the blog newsletter, so that you will be the first to be notified when a new article is uploaded.

By Henf Henf

Am Henfrey Wangulu, a Clinical Officer/Physician associate based in Kenya. I am a Tech and Health enthusiast and in my free time, I like Swimming, Art and socializing with other people

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