Top 10 Low Carb Power Foods

Aug 29 2010 Posted in Featured News, Health by Dina
Low Carb Fruits and Vegetables
If you’re low carb dieting, you have to pay special attention to foods that provide you the nutrition you need, but otherwise might be missing when you eliminate all high carb foods from your diet. It’s easy to make nutritious meals out of low carb foods by eating “power foods”, types of foods that really pack a powerhouse nutrition punch. These include nuts, fruits, and vegetables.

Here’s a list of the top 10 low carb power foods you should consider including in your diet. They are all in compliance with the popular Sonoma diet, as well. Although they’re numbered 10-1, they are all of great importance and impact.

Almonds

10. Almonds

Almonds are a high-protein food that, when eaten in moderation, can help promote weight loss and reduce cholesterol – which, in turn, reduces the risk of problems like heart disease. They are also a fantastic source of vitamin E, zinc, iron, magnesium, potassium, and fiber. Furthermore, they contain calcium, which makes them an effective replacement for dairy products. It’s important that you eat them in moderation, however, because they are high in fat and calories. Despite this, studies have shown that for unknown reasons, those who eat 500 calories worth of almonds vs. 500 calories of other foods tend to not gain weight as easily.

Bell Peppers

9. Bell peppers

Bell peppers of all varieties are packed with folic acid, vitamin C, vitamin B6, thiamine, and beta carotene. They are also contain exceptionally effective antioxidants which help reduce toxins in your body. Red bell peppers may be slightly healthier than green, because they contain lycopene, which is a type of carotene known to protect against cancer and heart disease. Bell peppers have been shown to reduce prevalence of everything from cataracts to heart attacks. If you have high cholesterol, you should consider adding bell peppers to your diet to limit your risk of heart disease.

Broccoli

8. Broccoli

Broccoli is an arsenal of nutritional benefits. Besides being easy to find throughout the year, and therefore an easy addition to any diet, there are a lot of tasty ways to prepare broccoli to combat its reputation as a bad-tasting veggie. Broccoli contains a lot of vitamin C which too can reduce the incidence of cataracts. It can also lessen the effects of colds. Broccoli’s potassium helps regulate high blood pressure, and its folic acid is very useful to pregnant women. With its rich fiber content it can help reduce cholesterol and regulate the gastrointestinal tract. There’s even some evidence that broccoli can prevent cancer, Alzheimer’s disease, diabetes, arthritis, and heart disease.

Extra Virgin Olive Oil

7. Extra virgin olive oil

Olive oil, preferably extra virgin, is a great source of monounsaturated fatty acids and antioxidants. It can reduce bad cholesterol (LDL) while increasing good cholesterol (HDL). This reduces the risk of heart disease, too. Olive oil stimulates the secretion of pancreatic hormones and bile, which can keep the gallbladder healthy. It can also protect the stomach against ulcers and gastritis. Some research even suggests it can help protect against colon cancer. Extra virgin olive oil contains the most antioxidants because it is less refined than other types of olive oil, and therefore considered healthier for you. But, olive oil is high in calories, so you should take that into account when adding it to your cooking or when drinking it as a supplement.

Blueberries

6. Blueberries

Blueberries are fine purveyors of antioxidants, containing more antioxidant properties than any other fresh fruit. Blueberries have vitamin C, vitamin E, B complex, anthocynin, copper, zinc, selenium, iron, and more. All of these can help boost your immune system and purify your body of toxins like free radicals, which keeps you healthier and reduces the effects of aging. In rats, blueberries have been shown to help reduce belly fat and the risk of cardiovascular disease. They also promote urinary tract health, keep vision healthy, keep the brain sharp, aid in digestion, fight cancer, and serve as antidepressants. They make a fantastic snack that don’t contain a lot of calories for the amount that should satisfy you.

Grapes

5. Grapes

Grapes are another antioxidant dream come true – noticing a theme? They are a robust source of flavonoids and also contain vitamin A, vitamin C, vitamin B, calcium, phosphorous, and protein. They can give you a great boost of energy. Grape juice can help fight rheumatism, liver problems, gout, and constipation. It also helps the kidneys function more effectively and easily. Grapes can also reduce the effects of certain viruses, and are known to help against the formation of blood clots. You can receive some of the benefits of grapes from eating them raw, in juice form, and in wine. Be careful when drinking wine, however, because it’s easier to add unwanted carbohydrates to your meals with wine consumption.

Strawberries

4. Strawberries

Strawberries have the lowest glycemic index of any fruit, which makes them excellent for low carb dieters. They’re a rich source of vitamin C which boost the immune system, among other things. They’re another excellent source of antioxidants – which are in fact believed to be the reason strawberries are so red. They fight cell-damaging free radicals. Although strawberries go badly quite quickly, they are extremely versatile and delicious in many different preparations, and can be easily purchased in the grocery store virtually any time of the year. The riper and redder the strawberry, the more nutritious it will be.

Tomatoes

3. Tomatoes

Another good source of lycopene, vitamin C, iron, and potassium. Lycopene serves as an effective antioxidant that can also fight cancer. In men, it’s been shown to reduce incidents of prostate cancer, though it’s not limited to that type of cancer
alone. Tomatoes are now thought to fight lung disease, particularly by blocking the same kinds of carcinogens that are so damaging in tobacco consumption. As with strawberries, the brighter and more red the tomatoes are, the healthier they are. Cooking tomatoes releases more of their beneficial nutrients. This means that canned tomatoes or tomato sauce are also good ways of benefiting from tomatoes in your diet.

Spinach

2. Spinach

Spinach may not turn you into Popeye, but it will give you a great deal of vitamins and minerals. It contains a lot of antioxidant beta-carotene, lutein, zeaxanthin, folate, calcium, folic acid, vitamin K, vitamin C, fiber, and iron. It has proven anti-cancer benefits. It can also protect eyes against macular degeneration. Its calcium will help strengthen bones. Its flavonoid content helps protect against age-related memory loss. Unlike tomatoes the greatest benefits of spinach can be extracted into your body when consumed raw or only lightly cooked.

Whole Grains

1. Whole grains

A grain is “whole” when its three parts, bran, germ and endosperm, are present in it. Whole grains can be an even better source of phytochemicals and antioxidants than fruits and vegetables. They are also good for iron, fiber, magnesium, B vitamins, and vitamin E. Whole grains can help reduce heart disease by preventing blood coagulation, high cholesterol, and high blood pressure. They can also help regulate blood sugar. Common types of whole grains include wild rice, whole wheat, oatmeal, barley, and popcorn. The fact that whole grains have a different spectrum of antioxidants than many fruits and vegetables earns them the #1 spot on this lis