1, zucchini, carbohydrate content: 7g (medium size)
Zucchini is a good vegetable, which is very suitable for low-carbohydrate diet. If you are a good cook, 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 and vitamin C.
2, cauliflower, carbohydrate content: 5 grams per 100 grams.
Cauliflower 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, and can also replace part of flour in making pasta, and can also replace rice or other staple foods.
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: 9g per100g.
Rich in nutrients, green leafy vegetables should be added to your shopping cart as the first choice for low carbohydrate, and beets are 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: 3 grams per 100 grams.
From white to small brown mushrooms to exotic mushrooms, they are all representatives of low carbohydrate, but these edible mushrooms are rich in delicious food. 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/ root.
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. Cucumber, carbohydrate content: 7 grams per 100 grams.
Nature has given us a good plant to replace pasta. Melon meat will decompose into a little shape after being cooked, and it is an excellent low-carbohydrate food.
Nutritional value: rich in vitamin C, it helps to relieve muscle soreness after strenuous exercise and repair oxidative damage.
8. Others: radish, asparagus, Chinese cabbage, broccoli, spinach, arugula, sweet pepper and watercress.
Low carbohydrate fruit
9. Apricot, carbohydrate content: 4g/ piece (medium)
A particularly good additive fruit can be eaten as a snack or sliced in yogurt, oatmeal or even salad.
Nutritional value: rich in antioxidant carotene, which can improve brain function.
10, avocado, carbohydrate content: 16g/ piece (medium)
Like most fruits, it 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 have a sweet tooth, 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)
The first choice for low-calorie food, 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: 0 g per 100 g.
Catfish is a common fish, which contains high-quality protein for your muscles. The cooking method is simple, and it can be steamed, roasted and fried.
Nutritional value: an important source of vitamin B 12 can ensure the normal operation of your nervous system.
15, salmon, carbohydrate content: 0 g per 100 g.
Salmon contains almost no carbohydrates and is 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 still the first choice, but the chicken leg contains a lot of 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 per 100 g.
Turkey is a delicious food, which contains no carbohydrate and is rich in protein. It's a perfect match for healthy hamburgers, and it's low in fat.
Nutritional value: rich in amino acids, it can help you grow muscles.
18, pork tenderloin, carbohydrate content: 0 g per 100 g.
Relatively cheap meat provides a protein fat ratio of 6: 1. The best cooking method is to cook with low-salt soy sauce and minced garlic in white water to avoid too much salt and additives.
Nutritional value: rich in protein, thiamine and vitamin B.