List of Low Carb Healthy Food

Diets such as Atkins, South Beach and LighterLife are based on reducing the body's carbohydrate intake. Some low carb diets are low calorie, and quite healthy. Other plans have a high calorie intake, as well as lots of saturated fats. Low carb diets work by forcing the body into ketosis, which speeds up weight loss. Ketosis occurs when the body's glycogen stores are depleted. In the absence of glycogen, the body burns fat for energy. During the fat burning process, ketones are released. Healthy low carb diets offer a selection of food groups.

Protein

• Healthy, low carb, protein options include lean meat and fish. All meat, excluding processed meat, is low carb. Chicken is ideal for low carb dieters, as it has relatively few calories or carbs. The lowest calorie cut of chicken is the breast; skin should be removed for calorie reduction. Flaky fish such as cod, halibut, plaice and monkfish is high protein, and low calorie. Oily fish, such as mackerel, sardines and herring is also low carb and healthy, but has a higher calorie percentage than the flaky varieties.

Fruit and Vegetables

• Many vegetables are low carb. Healthy choices include salad leaves, runner beans, asparagus and all members of the brasicca family, such as broccoli and cabbage. Some vegetables are not low carb. Starchy vegetables should be avoided by the low carb dieter. Starchy vegetables include potatoes, peas, parsnips and carrots. Most fruit is healthy, but not low carb. The high fructose content of most fruit puts it off limits for those on a low carb diet. Raspberries, rhubarb and blackberries have the lowest fructose content, and are allowed on some low carb plans.

Dairy Products

• Most dairy is completely carb free. But the high fat content means it is not healthy in large quantities. Diets that are low carb and low calorie allow healthy products such as low fat yogurt and cottage cheese. Diets that are purely low carb, and do not consider calorie intake, allow cream and other cheeses. Many low carb diets recommend a quantity of milk be consumed each day for calcium.

Nuts and Seeds

• Nuts and seeds contain fiber and healthy monosaturated fats. The carb content of nuts and seeds varies drastically. The lowest carb choices are pecans, sunflowers seeds and macadamias; the highest are cashews and pistachios. Depending on the amount of carbs allowed on your diet, almonds and walnuts may also be allowed. Nuts should be eaten in small quantities on low carb and low calorie diets. The recommended portion is usually around 2 tbsp. per day.