Foods without carbohydrates – all the important information at a glance!

The low carb diet originally comes from the USA, but has also become very popular in Germany in recent years. This diet is all about eliminating carbohydrates from your diet. Would you like to lose a few pounds but don't know exactly where to start? What is low carb, what is allowed on this diet, which foods are without carbohydrates - all of this, as well as lots of other useful information and many delicious and healthy recipes with few carbohydrates, can be found in our article!

On average, you consume between 250-300 grams of carbohydrates per day. A low carb diet usually reduces the intake of carbohydrates. However, since they are a very important source of energy for the human body, you should not do without them completely. There is no concrete answer to the question of how many carbohydrates per day or what you can eat on a low carb diet - you always have to decide for yourself. The basic rule, however, is that it cannot be more than 150 grams. It is therefore not a big surprise that foods such as potatoes, pasta, bread or cake are no longer allowed to be consumed or can only be consumed in very small quantities. With low carb, it is important to consume valuable fats, lots of protein and few carbohydrates.

Foods without carbohydrates and what does low carb mean?

In the low carb diet, the carbohydrate-rich foods are primarily consumedfoods rich in protein and fatreplaced. But not all fat is the same - healthy fats, for example those found in cheese, olive oil, avocado or fish, keep us full for a longer period of time. Before you completely change your diet, you should first be aware of what happens to your body after you give up carbohydrates. They are the main energy sources from which glucose is formed, which serves as fuel for our muscles, nerves and brain. The missing energy that the body normally gets from them is taken from the existing fat reserves, which in turn leads to weight loss.

Low carb what is allowed and how many carbohydrates per day?

What can you eat when eating low carb? Meals consist mainly of low-carbohydrate foods such as vegetables, meat, fish and dairy products. Sugar, cakes or starchy foods such as bread, rice, potatoes and pasta are usually completely avoided. Since all light and fat-free products are very high in sugar, they must also be eliminated from the diet. But what is low carb and how many carbohydrates are allowed with low carb depends on the respective variant of the diet.

• 100-150 grams of carbohydrates per day –This is still known as a “moderate” low carb diet and is the perfect choice for anyone who is physically active and wants to lose a few kilos slowly but healthily. You can eat any type of vegetable you can imagine – including potatoes. You can also treat yourself to one or two portions of fruit a day or rice and oatmeal in small quantities every now and then.
• 50-100 grams of carbohydrates per day –In this range, your insulin level always remains constant, which in turn stimulates fat burning.
• 20-50 grams of carbohydrates –This is where you get the metabolic benefits of a diet without carbohydrates. This is the perfect area for anyone struggling with obesity or suffering from diabetes. This form of low carb diet is also known as the keto diet. Your body goes into ketosis and supplies your brain with energy via the so-called ketone bodies, which leads to rapid weight loss. However, it is questionable whether this form of nutrition will work in the long term. On the ketogenic diet, you eat almost exclusively foods without carbohydrates, such as meat, cheese and low-carbohydrate vegetables.

What does low carb mean and what are carbohydrates?

Carbohydrates are also known as saccharides and consist of sugar molecules that are converted into glucose in the body and used as energy. Just like fats, carbohydrates are also divided into different groups:

• simple sugar –These include glucose and fructose. Glucose is still known as glucose and can be found in numerous drinks. Fructose, or fructose, is contained in all types of fruit.
• There is also theDisaccharideand these primarily include table sugar, milk and malt sugar. These are mainly found in many sweets such as cakes and chocolate or in milk and milk products. And as the name suggests, household sugar is used in almost every household - you add it to coffee or use it in baking. Although disaccharide causes blood sugar levels to rise very quickly, it then falls very quickly.

• To theMultiple sugarsThis includes artificial sugar, also known as maltodextrin, which is found in crispbread and toast. Raffinose, which is found in all legumes such as lentils and beans, is also a multiple sugar.
• The valuable and long-chain carbohydrates are calledPolysaccharidesdesignated. It is found in foods such as rice, potatoes, nuts, oatmeal, sweet potatoes, quinoa, fruits, vegetables, grains and pasta. These are the healthy and good carbohydrates that, when consumed, keep you full for a longer period of time and the blood sugar level rises much more slowly. This is also the reason why we can particularly recommend a long-chain carbohydrate breakfast if you are on a low-carb diet.

Low carb what is allowed? – This is how you can calculate net carbohydrates

So that you can calculate exactly how many carbohydrates you consume on a low carb diet, we will explain to you how to calculate the net carbohydrates that affect your blood sugar. Simply explained, net carbohydrate rates are total carbohydrates minus fiber and half thesugar alcohols. Here is an example:

A protein bar contains:

• 20 grams total carbohydrates
• 10 grams of fiber
• 8 grams of sugar alcohols, such as erythritol and xylitol.
• So the net carbs that count for you are 20-10-4=6 grams of carbs.

Foods without carbohydrates

At theLow carb dietCarbohydrate-free and low-carb foods are the most important thing. But many people have questions: What contains carbohydrates and where are carbohydrates in them? Below we have an extensive list and lots of information for you on a diet without carbohydrates. All products that contain less than 1 gram of usable carbohydrates per 100 grams are considered foods without carbohydrates. Here is an overview of the most important groups:

• Meat and poultry without breading and not processed
• Fish and seafood such as shrimp, mussels and lobster
• Owner

Low carbohydrate foodsare green vegetables such as spinach, salads, cucumbers, many types of cheese, avocado, berries and citrus fruits, nuts, kale, broccoli, yogurt and cottage cheese.

Low-Carb-Liste

Below we have a detailed list of carbohydrates in meat per 100 grams for you:

Vegetables without carbohydrates

Many vegetables such as lamb's lettuce, spinach and sauerkraut contain almost no carbohydrates at all and are therefore the best choice for a low carb diet. Stuck beyond thatlots of fiber, minerals and vitamins in them that are good for our health. However, there are some very starchy vegetables that are not suitable for a diet without carbohydrates. These include potatoes, sweet potatoes and parsnips.

Below we have a list of low-carb vegetables per 100 grams for you:

sweet potato

Sweet potatoes are a real superfoodand very rich in beta carotene, which is converted into vitamin A in the body. Just 100 grams of the delicious vegetables cover your daily needs. They also contain a lot of potassium, calcium, magnesium and vitamins C and E. That all sounds great, but how many calories do sweet potatoes have and what about the carbohydrates?

100 grams of sweet potato contains:

• Calories: 86 kcal
• Carbohydrates: 20 grams
• of which sugar: 4.3 grams
• Protein: 1.6 grams
• Fat: 0.1 grams

More

Just like the sweet potato, corn is a starchy vegetable and, despite the many benefits it offers for our health, it is not a carbohydrate-free food. However, corn has a low glycemic index and is good for your blood pressure - for this reason you could say that it is one of the “good” carbohydrates. In addition, it is very rich in fiber and antioxidants. So if you are not on a strict keto diet, we recommend incorporating the yellow vegetables into your diet.

Nutritional values ​​of corn per 100 grams:

• Calories: 86
• Carbohydrates: 15.7 grams
• Protein: 3 grams
• Fat: 1.2 grams
• Fiber: 8 grams

Carrots

Carrots are a great and healthy workplace snack for a low-carb diet. They are low in calories and contain a lot of carotene - a precursor to vitamin A, which is of great importance for the immune system and vision. They are also very rich in potassium, calcium, phosphorus and magnesium.

Carrots carbohydrates and nutritional values ​​per 100 grams:

• Calories: 26
• Carbohydrates: 4.7 grams
• Protein: 1 gram
• Fat: 0.1 grams
• Fiber: 3.9 grams

Tomato

The tomato is the Germans' favorite vegetable - on average, each person consumes around 25 kilograms of the red vegetable per year. Tomatoes are a very good source of 17 different vitamins, including vitamins C and K. They also contain a lot of potassium, calcium, zinc, iron and vital amino acids. And how many carbohydrates do tomatoes have? Below you will find the nutritional values ​​per 100 grams:

• Calories: 19 grams
• Carbohydrates: 3.5 grams
• of which sugar: 3.2 grams
• Protein: 0.8 grams
• Fat: 0.1 grams
• Fiber: 1.3 grams

Cucumber

For face masks, mixed into drinks or in salads – cucumbers are real all-rounders. They are also ideal for a no-carbohydrate diet. However, the most important nutrients are found in and under the peel and for this reason it is best enjoyed unpeeled.

Cucumber nutritional values ​​per 100 grams:

• Calories: 13
• Carbohydrates: 1.8 grams
• Protein: 0.6 grams
• Fat: 0.2 grams
• Fiber: 0.9 grams

Paprika

Low in calories, rich in fiber and vitamin C - peppers are a welcome ingredient for many different low-carbohydrate dishes. However, peppers taste different depending on the color. The red peppers have a slightly sweet taste and the green peppers taste a bit bitter.

Paprika nutritional values ​​per 100 grams:

• Calories: 32
• Carbohydrates: 6 grams
• of which sugar: 3.9 grams
• Protein: 1 gram
• Fat: 0.3 grams

More low-carb vegetables for your low carb diet

• Broccoli carbohydrates –Green broccoli contains a lot of vital substances such as vitamins C, E and K as well as a lot of calcium, potassium, iron, zinc and magnesium. And with only approx2 grams of carbohydratesOf course, per 100 grams it should not be missing from the list of foods without carbohydrates.
• Mushrooms Carbohydrates –Mushrooms are not only low in calories, they are also higher in protein than other vegetables such as spinach, for example. With only 0.4 carbohydrates per 100 grams, they are ideal for cooking without carbohydrates.

Rice and how many carbohydrates does bulgur have?

• Depending on the variety, the ingredients and nutritional values ​​of rice also vary. But they all have something in common. On average, they all contain around 80 grams of carbohydrates. For this reason, they are unsuitable for a diet without carbohydrates.
• Rice cakes carbohydrates –A rice cake only provides around 30 calories and is a verypopular low-calorie snack. However, with 6 grams of carbohydrates per piece, the rice cakes are not a good choice for a low-carb diet.
• Bulgur carbohydrates –Bulgur is very rich in fiber, vegetable protein, as well as many vitamins and minerals and is considered much healthier than pasta or rice. Unfortunately, with 20 grams of carbohydrates per 100 grams, it is not a low-carbohydrate food.

Which nuts are best for losing weight?

Healthy and fullimportant minerals and vitamins– Nuts are undoubtedly one of the best healthy snacks without carbohydrates. Since they are very rich in fiber, the net carbohydrates are also very low. However, the nut carbohydrates differ depending on the variety and not all of them are suitable for a low-carb diet. In addition, they are not particularly low in calories at around 550-600 calories per 100 grams - so you shouldn't have more than a handful a day. Below we have a detailed list of nuts and carbohydrates per 100 grams for you:

• Cashew nuts carbohydrates –8 Gramm Nettokohlenhydrate
• Peanuts Carbohydrates –8,6 Gramm
• Hazelnuts Carbohydrates –2 Gramm
• Macadamia Kohlenhydrate –1 Gramm
• Almond carbohydrates –4 Gramm
• Brazil Nut Calories and Carbohydrates –656 calories and 1 gram of carbohydrates
• Pecans Carbohydrates –1 Gramm Nettokohlenhydrate
• Pistachio carbohydrates –4,7 Gramm
• Walnut carbohydrates –1,9 Gramm

• Nuts for weight loss?– Although nuts are very high in calories, they are perfect for losing weight. They are rich in healthy, unsaturated fatty acids, which ensure you feel full for longer and positively regulate blood sugar levels. So the answer to the question of whether you can lose weight healthily with nuts is definitely “yes”! All nuts, not just almonds, help you lose weight!
• Do flaxseeds have carbohydrates? –It's no secret that flaxseeds have incredible benefits for our health. They contain lots of fiber and healthy omega-3 fatty acids, which are very important for the immune system and metabolism. In addition, they are very rich in vitamins E, B1 and B6, protein, zinc and magnesium. If you are looking for foods without carbohydrates, you can easily replace your oat flakes in your muesli with flax seeds in the morning - they only provide us with 7 grams of carbohydrates per 100 grams.

Which fruit is low in carbohydrates?

Fruit is healthy and full of healthy fiber and vitamins. However, most fruits contain a large amount of fructose, which makes them unsuitable for a low-carbohydrate diet. Which fruit has few carbohydrates and you can find out more about the fruit caloriesread in this article.

Cheese

Cheese is not only extremely tasty, but also a real vitamin and protein bomb. And the best news is – most types of cheese are also carbohydrate-free foods. Below we have put together a list of cheese carbohydrates and the most popular types for you.

• Mountain cheese carbohydrates –0 Gramm
• Blue cheese carbohydrates –0 Gramm
• Brie carbohydrates –0 Gramm
• Butter cheese carbohydrates –0 Gramm
• Camembert Carbohydrates –0 Gramm
• Cheddar Carbohydrates –0 Gramm
• Emmental carbohydrates –0 Gramm
• Cream cheese carbohydrates –3 Gramm
• Gouda carbohydrates –0 Gramm
• Cottage cheese carbohydrates –2,6 Gramm
• Mozzarella carbohydrates –0 Gramm
• Parmesan Carbohydrates –0 Gramm
• Sheep cheese carbohydrates –0,5 Gramm
• Goat cheese carbohydrates –0,2 Gramm

Which cheese to lose weight and how many carbohydrates does low-fat curd have?

• Low-fat quark carbohydrates –With only 66 calories per 100 grams, low-fat quark is very popular among athletes and everyone who values ​​a healthy and balanced diet. In addition, it only contains 4 grams of carbohydrates and 22 grams of proteins, making it a very tasty low-carb food.
• Which cheese to lose weight? –Due to its high fat, sodium and calorie content, many people avoid eating cheese. However, it is also an excellent source of protein, calcium and other nutrients and can even help you lose weight. And these are the lowest calorie cheeses that are perfect for any diet:

Carbohydrates in meat

When it comes to non-carb foods, meat is the first thing that comes to mind. No matter whether poultry, beef or pork - all of these are completely carbohydrate-free foods. Meat is also an excellent source of high-quality protein and protein and is very rich in iron. For a healthy diet, we recommend grilling, steaming or boiling the meat - frying it in oil or breading increases the calorie content.

• The chicken carbohydratesThere are zero per 100 grams and it also contains many important nutrients.
• Pork carbohydratesare also 0 grams. It is very rich in vitamins A, B and E as well as potassium, zinc and iron.
• They are the same as with chicken and porkBeef carbohydratesequal to zero. It contains a lot of iron and vitamin B12 and ensures you feel full for longer.

Is bratwurst low carb?

Bratwurst, Bockwurst, Weißwurst - sausages of all kinds are a must at every barbecue party in the summer months and are the favorite food of many Germans. But are they also healthy? But does sausage have carbohydrates? When buying sausage products, you should definitely take a look at the label, as some contain sugar and other flavor enhancers. So that you have a better overview of whether sausages are really foods without carbohydrates, we have put together the carbohydrate information per 100 grams of the most popular varieties for you:

• Bratwurst carbohydrates –0,2 Gramm
• Bockwurst carbohydrates –0,3 Gramm
• Leberkäse carbohydrates –0,4 Gramm
• Liver sausage, fine carbohydrates –1,5 Gramm
• Mettwurst Carbohydrates-0,2 Gramm
• Salami carbohydrates –o.1 Gram
• Tea sausage carbohydrates –0,3 Gramm
• Weisswurst –0,3 Gramm
• Vienna sausage –0,2 Gramm

Owner

Eggs are a real superfood and should not be missing from any menu. They are rich in vitamins B12, A and B5 and are an excellent source of selenium, phosphorus and folic acid. An egg is made up entirely of protein and fat and this is why eggs arethe perfect low carbGroceries when things have to be done quickly.

OwnerNutritional values ​​per 100 grams:

• Calories: 135
• Protein: 12.1 grams
• Carbohydrates: 1.3 grams
• Fat: 9.6 grams

How healthy is low carb?

It is still controversial whether eating without carbohydrates is healthy. Below we will tell you what advantages and disadvantages a low carb diet offers for our health.

• Lowering blood pressure –Elevated blood pressure is a significant risk factor for many diseases, including stroke, kidney failure and heart disease. All diets that reduce carbohydrate consumption and recommend consuming plenty of healthy fats and oils, such as avocado, olive oil and coconut oil, have a positive effect on blood pressure.
• Low carb against diabetes –Since diabetics are allowed to consume little or no sugar, a “no carbohydrate diet” is ideal for them. Since meat also increases the risk of developing diabetes, it should only be consumed in moderation.
• Reduces the risk of heart attack –The fatty molecules triglycerides significantly increase the risk of a heart attack. According to many new studies, a diet without carbohydrates helps lower triglyceride levels.

Unfortunately, a diet that consumes few or no carbohydrates also has many disadvantages:

• Lack of many vitamins and nutrients –On a low-carb diet, fruit is almost completely eliminated from the diet. And even though most fruits are full of fructose, they are also a very important source of many minerals and vitamins. To avoid a vitamin deficiency, we recommend that you consume a lot of vegetables.
• Since excessive consumption of meat, fish, dairy products and eggs has an acid-forming effect on us, it could unfortunately lead to oneAcidificationcome, which is responsible for many other complaints. These include fatigue, poor performance, migraines, nervousness and chronic skin problems.
• Blockage of the arteriesin pregnant women or people with cardiovascular problems due to increased consumption of fat and protein.
• In the first few weeks during the changeover phase you could alsoMuscle cramps, nausea and severe headachesappear.

Cooking without carbohydrates – lots of delicious low carb recipes

After thoroughly informing you about the foods without carbohydrates, we now have some suggestions for dishes without carbohydrates. And since the typical German breakfast usually consists of bread and jam, our first recipe is forBuns with low carbohydrates.

Low Carb Rolls Ingredients:

• 130 grams of almond flour
• 40 grams almonds, ground
• 25 grams of sesame seeds
• 20 grams of psyllium husks
• 1 THE Backpulver
• 3 egg whites
• a pinch of salt
• 1 tbsp cream cheese
• 270 ml boiling water

And this is how it's done:

• Preheat oven to 180 degrees.
• Place the dry ingredients in a large bowl and mix well.
• Add the egg whites and stir everything together.
• Slowly stir in the boiling water and then add the cream cheese.
• Form everything into a dough and place the rolls on a baking tray lined with baking paper.
• Bake for about 60 minutes.

Ideas for zero carb snacks

Below we have two very simple and extremely tasty ideas for snacks without carbohydrates:

• Low carb chips made from salami –For this you need 100 grams of thinly sliced ​​salami and 1 teaspoon of olive oil. Place the salami slices on a baking tray, drizzle them with the olive oil and then bake them at 180 degrees for around 20-25 minutes.
• Cheddar cheese chips without carbohydratesis prepared in the same way as the recipe above - cut very thin slices of cheddar cheese and bake them on 150 grams until golden brown for about 30-35 minutes.

Low Carb Chips Ersatz

Something to nibble on in front of the TV is a must and that's why we have the perfect recipe for delicious chips that consists entirely of low-carb foods.

Ingredients:

• 100 grams of almond flour or ground almonds
• 150 Gram Mozzarella
• Spices of your choice

Preparation:

• Preheat oven to 180 degrees.
• Cut the mozzarella into small pieces and melt it in a pan over low heat with the remaining ingredients.
• Knead the dough well with your hands and roll it out as thinly as possible between two pieces of baking paper.
• Cut into small pieces, spread on a baking tray and bake for about 10 minutes.

Many vegetables are also perfect for carbohydrate-free chips. Chips made from kale, zucchini, cucumbers and carrots, for example, are particularly crunchy and delicious. The procedure is the same for everyone:

• Preheat the oven to 200 degrees.
• Cut the vegetables into very thin slices.
• Drizzle with about 1 teaspoon of olive oil and season with spices of your choice.
• Spread the vegetable chips on a baking tray and bake for about 10 minutes.
• Turn over and bake for another 10 minutes.

Meatballs recipe without carbohydrates

Ingredients:

• 600 grams of minced meat, mixed
• 1 large onion
• 1 No
• 20 grams mustard, medium hot
• some parsley, fresh and finely chopped
• 1 tbsp olive oil
• Salt and pepper

Preparation:

• Cut the onion into small pieces and put it in a large bowl together with the remaining ingredients except the olive oil and mix everything well.
• Heat olive oil in a pan and fry the meatballs on medium heat for about 5 minutes per side.

Delicious eggless meatballs with quark

Ingredients:

• 1 kilogram of minced meat, mixed
• 250 grams of low-fat quark
• 3 tbsp parmesan, grated
• 1 bunch of spring onions
• Parsley, fresh and chopped finely
• 2 cloves of garlic
• Salt and pepper

Here's how it's done:

• Put all the ingredients in a bowl and knead well.
• Heat some olive oil in a pan and fry the meatballs in it.

Ideas for breading low carb

Schnitzel is another favorite dish of most Germans and so that you don't have to miss out on this delicious dish, we'll give you some ideas for low carb breading that work just as well as traditional breadcrumbs.

• Almond flour or ground almonds
• The coconut herd
• Coconut flour
• Ground flax seeds
• Parmesan
• crumbled pork crusts

Low carb pizza

Yes, you read that right – even pizza can be made low carb and tastes just as good, if not a little better! The first recipe is for oneLow Carb Low Fat Pizzawith tuna bottom.

Ingredients:

• 2 cans of tuna
• 3 The Mandelmehl
• 2 eggs, size M
• Tomato sauce for brushing
• 80 grams of grated mozzarella
• Vegetables of your choice for topping
• Salt, pepper and fresh basil

Preparation:

• Preheat oven to 200 degrees.
• Mix the tuna with the almond flour and eggs to form a smooth batter.
• Season with salt and pepper and spread thinly on a baking tray lined with baking paper. Then bake for about 8-10 minutes.
• Cover the pizza base with tomato sauce and vegetables, sprinkle with the mozzarella and bake for another 10 minutes.

Delicious pizza without carbohydrates with a cauliflower base

Cauliflower is a real all-rounder in the world of low-carb dishes and our next recipe is clear proof of this.

Ingredients:

• 700 grams of cauliflower
• 150 grams of Parmesan, grated
• 1 egg, size L
• Spices of your choice

Preparation:

• Preheat the oven to 200 degrees.
• Place the cauliflower florets in a high-powered blender and pulse until you reach a rice consistency.
• Fry the cauliflower rice in a pan at a medium temperature for about 10 minutes.
• Put all ingredients in a bowl and mix well.
• Roll out thinly between two pieces of baking paper and place on a baking tray.
• Bake for 20 minutes, top with the desired ingredients and then bake for another 10 minutes.

Low carb chocolate recipe

Nut, nougat, whole milk or dark chocolate – there is hardly anyone who doesn't love chocolate! Does chocolate have carbs you ask? Unfortunately, since the treat is mostly sugar, the answer is yes. If you are one of those people who don't want to or can't give up chocolate, then our next recipe is forLow carb chocolatejust right for you!

Ingredients:

• 100 grams of cocoa butter
• 50 grams of cocoa powder, unsweetened
• 30 Gramm Erythrit

Here's how it's done:

• Melt the cocoa butter in a pan, stirring constantly.
• Add cocoa powder and erythritol and continue stirring.
• Depending on your preference, you can now add some nuts.
• Either fill it into a chocolate mold or spread it onto a small baking pan lined with baking paper.
• Freeze for 10 minutes and enjoy!

Pastries without carbohydrates

Christmas is in just 2 months! And what would Christmas be without delicious cookies?! You can snack on as much of the juicy and extremely delicious low-carb gingerbread that we have for you as you want!

Ingredients:

• 200 grams of hazelnuts, ground
• 60 grams almonds, chopped
• 50 grams chopped hazelnuts
• 3 Owner
• 120 Gramm Erythrit
• 1 tsp water
• 1 tsp potash
• half packet of gingerbread spice
• 1 tsp cinnamon
• 100 chocolate with 90% cocoa

Preparation:

• Preheat the oven to 180 degrees and dissolve the potash in the water.
• The eggs sleep stiffly. Add erythritol and potash. Mix with a hand mixer until smooth.
• Mix all dry ingredients together and add to the egg mixture.
• Process the mixture into a dough using a hand mixer.
• Form small balls and place them on a baking tray lined with baking paper.
• Press flat and bake for 40 minutes. Allow to cool completely.
• Meanwhile, melt the chocolate in a water bath, stirring constantly.
• Cover the gingerbread cookies with the chocolate, let them cool and enjoy!