People who eat a diet low in carbohydrates eat consciously. Some people count the carbs to lose weight, others to stay fit. Whatever the reason, one thing is certain: You can enjoy fruit and vegetables without eating too many carbohydrates.
Vegetables: add me to your carbohydrate-low recipe!
Vegetables come top of the list in a low-carb diet. Most vegetables are low in carbohydrates and high in fibres. These indigestible plant-based substances ensure that carbohydrates from vegetables are gradually absorbed by the body. This prevents peaks and troughs in your blood sugar levels Foods that are high in fibre also help you feel full and satisfied, so you are less likely to snack between meals. In addition to fibres and carbohydrates, vegetables contain various vitamins, minerals and protective substances (antioxidants). These tips will help you combine vegetables with your low-carb menu.
- Choose vegetables that are low in carbohydrates as much as possible. There's plenty of choice!
From asparagus (green, white), bimi and yardlong beans to (Asian) leafy vegetables.
- Add nuts, seeds and pips to your vegetable dishes. Or choose fish, chicken, meat (meat substitute), eggs or cheese.
- Try not to use too much white rice and pasta. Instead, choose ingredients that contain lots of fibrous carbohydrates such as sweet potatoes, wholemeal pasta, brown rice, quinoa or legumes and pulses.
- Avoid products with added sugars such as cakes, pastries, sweets and soft drinks. They are rich in carbohydrates and/or sugars and poor in nutrients.
- And don't forget to put avocado on your low-carb menu! Half an avocado contains less than 2 grams of carbohydrates and is rich in fibres and monounsaturated fatty acid. Avocados are also an excellent source of vitamin E and potassium. Add avocado to your salads. Spoon some fish salad into a halved avocado. Or purée avocado to create a healthy dip.
- Need some inspiration? Go to our EAT ME low in carbohydrate avocado recipes:
Salad with kumquats and avocado.
Grilled avocado with tuna salad.
Sweet potato fries.
Fruit: it contains three indispensable elements in your low carbohydrate diet
Fruit contains sugars but also moisture, fibre and vitamins. Three elements that are indispensable in a healthy low-carb diet. Like vegetables, the fibres in fruit ensure sugars are gradually absorbed by the body. These tips will help you get the most out of fruit.
- Choose blueberries and redcurrants, strawberries, raspberries, blackberries and cranberries. These berries are relatively low in carbohydrates.
- Alternate with other fruits. Use the whole fruit (with skin) instead of fruit juice. Eating fruit is better than drinking juice. If you drink juice, your intake of sugars will increase without you realising it. After all, two or more fruits are needed for a glass of juice.
- Combine fruit with healthy fats from nuts, pips and seeds or (coconut) oil. The fat, like fibres, slows down the absorption of sugars in your blood.
- But be careful with dried fruit. Drying means that the fruit has a high sugar content.
- Start the day with oatmeal and blueberries or raspberries. In addition to carbohydrates, oatmeal contains protein, fibre, B vitamins and minerals. The soluble fibres in oatmeal act like a sponge and absorb moisture in the intestines. And that makes you feel satiated for a long time!
- Need some inspiration? Go to our EAT ME low in carbohydrate recipes
Oatmeal with raspberry sauce.
Blueberry spinach smoothie = fruit and vegetable boost!