A low-carb meal contains very few carbohydrates and is instead made up mostly of protein and fats.
A low-carb diet can help people with diabetes manage their condition or help people lose or maintain weight more effectively.
Examples of low-carb foods include:
- meat and poultry
- fish
- nonstarchy vegetables, including leafy greens and cruciferous vegetables, such as cabbage
- eggs
- cheese
- nuts
- seeds
- fats, including oils, butter, and avocado
If a diet provides fewer than
A lower intake of carbs can help reduce the amount of insulin that the body produces. It may also help prevent hypertension, type 2 diabetes, and, possibly, some cancers.
According to the Obesity Medicine Association, people typically consider 20–50 g of carbohydrates each day to be a “moderate” low-carb diet.
Below are some examples of healthful low-carb meals for any time of day.
Shakshuka
Total carbohydrates per serving: 10 g
Ingredients:
- olive oil
- garlic
- onion
- zucchini
- cumin, paprika, and cayenne pepper
- plum tomatoes
- eggs (1 per serving)
- feta cheese
- salt and pepper
- fresh cilantro or basil
Preparation:
- Sauté the chopped onions and zucchini in a frying pan.
- Add the garlic, then the spices and cook for 1 minute.
- Add the tomatoes and simmer until the mixture thickens.
- Add the feta cheese slowly, stirring.
- Add the eggs, arranging them evenly.
- Place the pan in the oven to bake until the eggs have just cooked.
- Season with the herbs and serve it right away.
Spinach and tomato baked eggs
Total carbohydrates per serving: 1 g
Ingredients:
- cooking spray
- finely chopped fresh spinach
- diced tomato
- fat-free feta cheese
- fresh oregano
- eggs (1 per serving)
Preparation:
- Preheat the oven to 375°F (190°C).
- Thinly coat one ramekin per serving with cooking spray.
- Mix the spinach, tomato, feta, and oregano and pour into the ramekins.
- Crack an egg over the mixture.
- Bake until the egg whites cook, but the yolks should be soft.
Berry and spinach smoothie
Total carbohydrates per serving: 25 g
Ingredients:
- frozen unsweetened strawberries
- blueberries
- chopped banana
- sliced kiwi
- fresh spinach
- ice cubes
- fat-free dairy or nondairy milk
- 100-percent apple juice
Preparation:
- In a blender, combine the ingredients and mix until smooth.
Cauliflower rice
Total carbohydrates per serving: 8 g
Ingredients:
- olive oil
- sesame oil
- chopped green onions
- low-salt soy sauce
- low-salt vegetable stock
- ground ginger
- chopped carrots
- chopped cauliflower
- black pepper to taste
Preparation:
- In a food processor, blitz the cauliflower until it has a consistency similar to rice.
- Sauté the green onions and carrots in an oiled pan.
- Add the cauliflower and the rest of the ingredients.
- Cook until the cauliflower is tender but not too soft.
Chickpea salad
Total carbohydrates per serving: 11 g
Ingredients:
- cooked or canned and drained chickpeas
- diced green bell pepper
- peeled, seeded, and chopped cucumber
- chopped fresh parsley
- diced tomato
- dill
- lemon juice
- olive oil
- salt and pepper
Preparation:
- Mix the ingredients.
- Refrigerate the salad for a few hours to bring out the flavors.
- Serve the salad on its own or on romaine lettuce leaves.
Black bean miso soup
Total carbohydrates per serving: 34 g
Ingredients:
- canola or olive oil
- chopped yellow onion
- chopped carrot
- minced garlic
- grated ginger
- black beans
- low-salt vegetable stock or water
- red miso paste
- lemon juice
- chopped cilantro
- thinly sliced ginger root
Preparation:
- Sauté the carrot and onion in an oiled pan until soft.
- Add the garlic and ginger and cook for a few minutes.
- Add the stock and the beans.
- Bring the mixture to a boil, cover, and simmer for 15 minutes.
- Drain one-quarter cup of the liquid, then combine with the miso paste.
- Add the lemon juice and make any seasoning adjustments.
- Mash the beans and vegetables to thicken the soup.
- Add the cilantro and sliced ginger before serving.
Spinach, tomato, and walnut quinoa
Total carbohydrates per serving: 30 g
Ingredients:
- quinoa
- extra virgin olive oil
- garlic
- water or low-salt stock
- fresh spinach
- grape tomatoes
- raw walnut pieces
- grated Parmigiano-Reggiano cheese (optional)
- fresh basil leaves
Preparation:
- Rinse and drain the quinoa and add it to an oiled pan
- Over medium heat, cook, and stir the quinoa until it is golden.
- Add the garlic and cook, stirring, for 1 minute
- Add the water, and bring it to a boil
- Reduce the heat, cover the quinoa, and let it cook until it absorbs the water.
- Add the spinach and tomatoes and cook until the spinach almost wilts.
- Stir in the walnuts and then the cheese if using.
- Add the basil leaves to each serving.