Low-carbohydrate vegetables 1, zucchini, carbohydrate content: 7 g (medium size) Zucchini is a good vegetable, which is very suitable for low-carbohydrate diet. If you have excellent cooking skills, you'd better turn it into a substitute for spaghetti. Note that it is a substitute for high-carbohydrate pasta. Adding it to potato cakes can also reduce the amount of flour. Nutritional value: Although zucchini is not considered as a so-called super food, it contains a series of basic nutrients: vitamin B6, manganese, potassium, vitamin C2, cauliflower, and carbohydrate content: 5 grams of cauliflower per 100 grams has always been called lean starch in the field of nutrition. Once steamed, its characteristics can completely replace mashed potatoes as the first choice for low carbohydrate, and can even be added to cream soup and pizza. Nutritional value: As a member of Brassica in Cruciferae, cauliflower and cabbage provide a lot of antioxidants for the body. 3, sugar beet, carbohydrate content: 9 grams per 100 grams is nutritious, green leafy vegetables should be added to your shopping cart as the first choice for low carbohydrate, and sugar beet is no exception. It can be steamed or fried with shredded pork. It tastes good and the color is beautiful. Nutritional value: A study in the journal of nutrition found that providing a large amount of vitamin K can reduce the risk of cancer and heart disease. 4, mushrooms, carbohydrate content: every 100 grams contains 3 grams from white to brownish mushrooms to exotic mushrooms, which are all representatives of low carbohydrate, but these edible mushrooms are rich in delicious. Large and meaty kinds can be used instead of bread in hamburgers or sprinkled on your favorite pizza. Nutritional benefits: contains a large number of compounds that promote immunity. 5, celery, carbohydrate content: 1g/ celery is composed of about 95% water, so there is no doubt that it is a low-carbohydrate food, which can be added to salads, or just coated with some butter, and its nutrients also kill processed carbohydrate snacks. So, why not have one every day, like the handsome doctor in The Man in the Emergency Room? Nutritional value: get extra dose of vitamin K, thus enhancing bone strength. 6, cherry tomatoes, carbohydrate content: 4 grams per 100 grams, better than the big tomatoes sold in the supermarket. Cherry tomato is a convenient nutritious food without any intense carbohydrate reaction. It can be used as dessert, or a pint of butter, baked in an oven at 200 degrees until it becomes soft and dry, and made into air-dried tomatoes. Nutritional value:? Lycopene is an important source of anti-cancer antioxidants. 7, zucchini, carbohydrate content: every 100g contains 7g of good plants endowed by nature to replace pasta. Melon meat will decompose into a little shape after cooking, which is an excellent low-carbohydrate food with nutritional value: it is rich in vitamin C, which helps to relieve muscle soreness after strenuous exercise and repair oxidative damage. 8. Others: radish, asparagus, Chinese cabbage, broccoli, spinach, arugula, sweet pepper, watercress, low-carbohydrate fruit, 9. Apricot, carbohydrate content: 4g/ piece (medium size), a particularly good additive fruit, which can be eaten as a snack or sliced into yogurt, oatmeal or even salad. Nutritional value: rich in antioxidant carotene, which can improve brain function. 10, avocado, carbohydrate content: 16g/ piece (medium size) Like most fruits, avocado is a sugar-free calorie substitute. In fact, 75% of its carbohydrates come from dietary fiber. Nutritional value: contains unsaturated fatty acids beneficial to the heart. 1 1, strawberry, carbohydrate content: 8 grams per 100 grams. If you like sweets, it is a perfect substitute. If you are worried about pesticide residues, choose organic strawberries. Nutritional value: an important source of vitamin C can make you perform better in the gym. 12, grapefruit, carbohydrate content: 9g/ piece (medium size) is the first choice for low-calorie food, and its sugar content is 20% lower than that of an orange. As long as you are not afraid of acid, this is the perfect fruit. Nutritional value: rich in vitamin C, improving immunity. 13, others: peach, carambola, cantaloupe, blackberry, low-carbohydrate meat 14, catfish, carbohydrate content: per100g Catfish is a common fish, which contains high-quality protein needed by your muscles. The cooking method is simple, and it can be steamed, roasted and fried. Nutritional value: Vitamin B 12 is an important source, which can ensure the normal operation of your nervous system. 15, salmon, carbohydrate content: 0 g salmon per100g, almost no carbohydrate, rich in protein. Pink salmon is the best choice, and its toxin content, such as mercury, is much lower than most canned tuna. Nutritional value: It contains a lot of omega-3 fatty acids, which has been proved to reduce muscle soreness caused by exercise and stimulate muscle protein synthesis. 16, skinless chicken leg, carbohydrate content: 0g/ root. Chicken breast is the first choice, but chicken leg contains more juice and tastes better. If you are worried that extra calories and fat will remove the skin, eat only pure meat. Nutritional value: In addition to a large amount of protein, it also provides selenium needed by human body. Selenium is an antioxidant, which can help relieve oxidative stress during exercise. 17, turkey, carbohydrate content: 0 g of turkey per 100 g will give you a portion without carbohydrate, which is rich in protein delicacies, and it is a perfect match for healthy hamburgers with low fat. Nutritional value: rich in amino acids, it can help you grow muscles. 18, pork tenderloin, carbohydrate content: 0 g per 100 g of relatively cheap meat, providing a protein fat ratio of 6: 1. The best cooking method is to mix low-salt soy sauce and minced garlic with white water to avoid too much salt and additives. Nutritional value: rich in protein, thiamine, vitamin B 19, sirloin steak, carbohydrate content: each serving 100g lunch can be made into several delicious salads of roasted sirloin beef, colored pepper, mustard, yogurt, avocado, etc. Nutritional value: Iron with high absorption rate will make your training more powerful. Low-carbohydrate dairy products 20. Carbohydrate content of cheese: per 100 g steamed or roasted cauliflower is a perfect match. Nutritional value: contains a lot of calcium, can participate in bone construction and help fat burning. 2 1, butter, carbohydrate content: 0 g per 100 g Since it was found that there was no necessary connection between saturated fat and heart disease, butter became popular again in home baking. We recommend steamed butter mixed with cauliflower, with some fresh thyme and a pinch of salt. Nutritional value: Butter substitutes such as margarine and vegetable shortening are "bad" cholesterol, which will increase the risk of cardiovascular diseases, while butter will not have these problems. 22, eggs, carbohydrate content: 0.4 g /2 eggs are rich in protein, almost no carbohydrates. In addition, the latest research found that the quality of protein in eggs is higher than any other protein. Nutritional value: eggs are the best source of antioxidants, which help the body absorb free radicals that destroy cells. 23, cottage cheese, carbohydrate content: every 100g contains 4g which is the favorite of bodybuilders, and contains a lot of protein and negligible carbohydrates. If outsourcing, pay attention to the sodium content on the label. Nutritional value: A large amount of slowly digested casein makes it the best snack at night, which can help you sleep. 24. Ordinary Greek yogurt, carbohydrate content: 4g per100g. In recent years, Greek yogurt has changed from a humble dairy product to a star food, mainly because its protein content reaches100g100g, which provides power for muscle growth. It should be reminded that Greek yogurt with sugar should be avoided. Nutritional value: rich probiotics improve your digestive system and enhance immunity. 25. Goat milk, carbohydrate content: 4g100g contains more protein and less carbohydrate than milk, and recent research shows that it is rich in fatty acids. Nutritional value: goat milk contains conjugated linoleic acid, which can help burn body fat. Low-carbohydrate vegetable protein 26, tofu, carbohydrate content: 2 grams of tofu per100g is the main source of protein for vegetarians, and its small amount of carbohydrate is the first choice for night snacks. Nutritional value: Isoflavones contained in soybean are effective antihypertensive substances. 27. Douchi, carbohydrate content: 9g per100g is fermented from soybeans, so it has a unique taste and is also a good source and condiment in protein. Nutritional value: Like yogurt and kimchi, it contains a lot of probiotics. 28, canned beans, carbohydrate content: 23 grams per 100 grams Although the average carbohydrate of beans is not very low, they generally contain a lot of plant protein, especially kidney beans, which can be used as complementary food. Nutritional value: Dietary fiber helps you calm down the high blood sugar caused by carbohydrates. Low-carbohydrate snacks 29, cheese sticks, carbohydrate content: 0 g per 100 g food suitable for everyone, one of the most convenient and nutritious low-carbohydrate snacks. Its protein content is high, which is very helpful for muscle growth. Nutritional value: A lot of calcium also makes bones stronger. 30, beef jerky, carbohydrate content: 8 grams per 100 grams can provide a considerable amount of protein, and no refined carbohydrates will have a bad impact on the body, but the problem is that most beef jerky in the market contains a lot of sugar and additives, so be sure to read the instructions carefully before buying. In the final analysis, it is best to do it yourself. Nutritional value: Most beef jerky contains zinc, which can meet daily needs. Necessary minerals can keep the immune system working normally, strengthen muscles and raise testosterone levels. 3 1, Walnut, carbohydrate content: Walnut containing100g per100g is not only an excellent low-carbohydrate snack, but also a super healthy source of omega-3. When you buy it, you must choose the salt-free version, otherwise the non-sodium will exceed the standard. Nutritional value: contains a lot of copper and minerals needed to produce energy. Low-carbohydrate grains and flour. Almond powder, carbohydrate content: 1 1 g per100g, which is finely ground from almonds, can replace flour for pancakes and baking. Nutritional value: In addition to helping you reduce carbohydrates, almond powder also contains a lot of protein and monounsaturated fatty acids beneficial to the heart, and contains more antioxidants and vitamin E than cereal powder. 33. Konjac flour, carbohydrate content: each100g contains 0 g of these translucent colloidal flour, which is made of konjac, composed of glucomannan and indigestible fiber, and contains no carbohydrate at all. Konjac noodles taste ordinary, but their ability to absorb sauces and spices is very good. Nutritional value: Preliminary research shows that glucomannan can help improve cholesterol and fasting blood sugar, especially for those with type 2 diabetes or pre-diabetes.