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Cashew carbs3/5/2023 ![]() And, of course, if you have celiac's disease, steer clear. "You can use it in stir-fries, sandwiches and, really, any meat-based recipe you're looking to turn vegetarian." It does tend to be high in sodium, so be mindful of adding tons of extra salt to it. "Made from wheat, seitan is the gluten protein that remains after wheat flour has been ‘washed,'" says Shaw. If you're vegetarian and looking to try a low-carb, high-protein diet, seitan is a must. Per avocado: 322 cal, 29 g fat (4 g sat), 17 g carbs ( 3 g net carbs), 1 g sugar, 14 mg sodium, 14 g fiber, 4 g protein "For a low-carb snack, roll up a slice of avocado in a piece of deli turkey," she says. Per large egg: 72 cal, 5 g fat (2 g sat), 71 mg sodium, 0.4 g carbs ( 0.4 g net carbs), 0.2 g sugar, 0 g fiber, 7 g proteinĪvocado is a nutritional powerhouse thanks to its high amount of fiber and heart-healthy monounsaturated fats, says Harris-Pincus. "Eggs are also an excellent source of choline (packing 20 percent of your daily value), an under-recognized nutrient important for memory," she says. Not only are eggs high in protein, but they're also a good source of hard-to-get vitamin D, which can improve bone and tooth health, says Moon. Per 1/2-cup serving (part-skim): 171 cal, 10 g fat (3 g sat), 123 mg sodium, 6 g carbs ( 6 g net carbs), 0.4 g sugar, 0 g fiber, 14 g protein Try spreading it on cucumbers for a satisfying low-carb snack. Per one 7-oz container (plain, low-fat): 146 cal, 4 g fat (3 g sat), 68 mg sodium, 8 g carbs ( 8 g net carbs), 7 g sugar, 0 g fiber, 20 g proteinīored with your usual cheese routine? Creamy ricotta, which is surprisingly high in protein, will help you mix things up, says Moon. "Look for varieties containing nine grams of sugar or less, and add in nuts or berries for added fiber," she says. There are many lower-sugar Greek yogurts on the market now, some with just a touch of sugar and others sweetened with Stevia or monk fruit to keep the carb content down without use of artificial sweeteners, says Harris-Pincus. Per 3-oz serving: 177 cal, 11 g fat (3 g sat), 50 mg sodium, 0 g carbs ( 0 g net carbs), 0 g sugar, 0 g fiber, 17 g protein "Fish is a brain-boosting protein, and fatty fish, in particular, help you get essential omega-3 fatty acids important for healthy arteries, reduced inflammation, and a healthy brain," says Maggie Moon, RDN, dietitian and author of The MIND Diet. If you're on a high-protein, low-carb diet, fish is your best friend. Per 1/4-cup serving: 172 cal, 14 g fat (2 g sat), 0 mg sodium, 8 g carbs ( 5 g net carbs), 2.3 g sugar, 3 g fiber, 6 g protein (These little nuts can also help aid weight-loss efforts.) "Pistachios make an excellent snack, with 30 nuts providing only 100 calories and five grams of carbs," says Harris-Pincus. Per cheese stick: 50 calories, 2.5 g fat (1.5 g sat), 160 mg sodium, 1 g carbs ( 1 g net carbs), 0 g sugar, 0 g fiber, 4 g protein "One creamy cheese round provides at least four grams of protein and zero grams of carbs for 70 calories or less," she says. String cheese and Mini Babybels are a go-to for Harris-Pincus. Per 3 tbsp serving: 100 cal, 9 g fat (0.5 g sat), 4 g carbs ( 2 g net carbs), 2 g fiber, 1 g sugar, 0 mg sodium, 4 g protein ![]() "The benefit is that it's lower in carbs than whole-wheat or white flour and has a bit more protein than some grain-based flours," says Lewis. Noticing the almond trend here? You can use almond flour in all sorts of low-carb cooking and baking, from pancakes to pasta. ![]()
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