Low-Carb, Low-Fat Foods: A Comprehensive Guide

When embarking on a low carbohydrate diet, one may be surprised to find that low carb does not necessarily mean low fat. Foods with a low carbohydrate count, such as sausage, can have a substantial amount of fat. Likewise, foods that are low in fat, such as pasta, are detrimental to a low carb diet. Lean protein and vegetables tend to be low in both carbohydrates and fat content and should be considered for low carb diets.

Leafy Greens

• Cabbage, spinach, arugula, kale, swiss chard and mustard greens are low carb, low fat leafy green choices. Romaine, iceberg, red leaf and green leaf lettuce are also low in carbohydrates and fat.

Salmon

• Salmon is a low carb, low fat fish when smoked or steamed. This fish naturally contains healthy omega-3 fats, which are beneficial for overall health, but the fat content is very low overall.

Chicken

• Lean chicken pieces, such as breast meat, are naturally low in fat and carbohydrates. Chicken should be grilled or steamed to avoid adding fat or carbohydrates.

Tofu

• Tofu is made of soybeans and is another low carb, low fat food. Tofu is also low in calories but high in protein, which is beneficial for a low carb, low fat diet.

Zucchini

• Most varieties of zucchini and squash are low in carbohydrates and fat. These vegetables can be steamed or sauteed and have very little affect on blood sugar levels.