Low Carb, High Nutrition (Updated: 4/13/2018)

Obviously, we have gotten past the whole ‘low carb is bad for you’ argument, we know now (even if we aren’t all willing to admit it) that it really is all to do with bio-individuality. One of the most important things we can do for our health is to eliminate refined foods and carbohydrates. If you eliminate processed carbs (breads, crackers, cereals, etc) you will easily find that your diet becomes low-carb, not perhaps the 20 carbs allotted during Induction, but still quite a bit less than the 300+ grams of carbs in the typical Standard American Diet.

Often the main critics of low-carb diets say it’s a bad thing to “cut out a food group” and that it’s difficult to get enough nutrients when restricting carbohydrates. When constructing my meal plans, I’ve not really found this to be the case except at the very low end such as Atkins Induction or when you’re eating 20 carbs or less. And if you focus on high quality, nutrient dense veggies, and keep them in rotation, you shouldn’t struggle. Overall, I have found that in order to cover all the nutritional bases, it is helpful to pay attention to certain principles.

1. Get Some Greens

   One of the ways you can tackle it is by making the base of your low-carb or keto pyramid vegetables. Because non-starchy vegetables are very high in nutrients while being low in carbohydrates. Additionally, those carbs are usually packaged inside so much fiber that they don’t enter the bloodstream quickly. Obviously, if you are a “net carber” you can be more liberal with the veggies. But even if you are a “total carbs” person, you can still get a good amount of nutrition without blowing yourself out of ketosis.

   One of the simplest ways to add nutrition without adding lots of carbs is to add more leafy greens. Spinach, kale, and chard are vitamin powerhouses, but back in very little carb per ounce. Even less than, broccoli, cauliflower, bell peppers, etc. Choose wisely when making your meals to get the most benefit.

2. Eat the Rainbow – and no, I don’t mean those little candies

   When choosing which vegetables and low-sugar fruits to eat, the ones with the most color are often the highest in nutrients. This is especially true with antioxidants and other phytonutrients. Eating a “rainbow of colors” can help guide you in getting a variety of these valuable substances — for example, eating leafy greens, red peppers, pumpkin, blueberries, and cauliflower would cover a variety of nutrients, including antioxidants.

3. Eat Nuts and Seeds

   Grains (such as bread or rice) contain a lot of starch, so they don’t play a large role in a low-carb diet. However, it turns out that grains are not very dense in nutrients when compared with many other food groups. Small amounts of nuts and seeds can fill in the same nutrients as larger amounts of whole grains. Nuts have been found to be heart-healthy as well, and many nuts and seeds are low in carbohydrates.

4. Meats, Fish, Fowl, and Eggs Are Nutrient-Rich

   We’re used to thinking of meats as protein sources only, but they have much more to offer. Depending on the type and cut, these foods are often high in the B vitamins, iron, potassium, selenium, and zinc. Egg yolks are particularly packed with nutrients.

5. Choose Dairy Products Wisely

   Raw, unpasteurized, dairy foods are the easiest way to get calcium and a smattering of other nutrients, but milk has about 11-12 grams of carbohydrate per cup. This is too much for some people who are very carb-sensitive. Some low-carb options are cottage cheese (3-5 grams of carbohydrate per half-cup), ricotta cheese (4 grams per half cup), and regular cheese (most minimal, but the softer cheeses like mozzarella can be up to 1 gram per ounce). If you choose carefully, you can find yogurts and kefir at about 6-8 grams per cup.

6. Eat a Variety

   Whatever the category of foods, eat a variety. Choose different meats throughout the week. Try a new fish. Mix up your nuts. Get out of your salad rut and buy some new greens. Each food has its own constellation of nutrients to contribute to your health, most likely including some that haven’t even been discovered yet. By eating a variety, you can maximize the nutrition you’re packing into each and every gram of carbohydrate you’re eating.

Wondering how you can maximize your nutrition while keeping your carb count low?