Cutting carbs and sugar from your diet can be an effective way to lose weight and manage diabetes. However, finding nutritious low-carb foods that fit your needs can be challenging. In this article, we will explore 20 of the healthiest almost no-carb and no-sugar foods that are perfect for anyone looking to shed pounds and maintain blood sugar control.
Why Reduce Carbs and Sugar?
Reducing carbohydrate and sugar intake provides several potential health benefits:
- Weight loss – Lowering carb intake reduces calories and decreases fat storage. Removing added sugars eliminates empty calories. This creates a calorie deficit needed for weight loss.
- Blood sugar control – For people with diabetes, reducing carbs and eliminating added sugars helps control blood glucose levels. This improves insulin sensitivity.
- Reduce inflammation – Refined carbs and added sugars promote inflammation. Cutting these foods decreases systemic inflammation linked to chronic diseases.
- Improve heart health – High-carb diets increase triglycerides and lower HDL cholesterol, increasing heart disease risk. Reduced carb intake optimizes these markers.
- Boost energy – Refined carbs and sugar cause energy crashes. A low-carb diet provides steady energy levels throughout the day.
Now let’s explore 20 of the healthiest low-carb foods to incorporate into your diet.
1. Arugula
Arugula, also known as rocket, is a leafy green vegetable with a slightly bitter, peppery taste. It is often eaten raw in salads, sandwiches, and as a pizza topping.
A 100-gram serving of raw arugula contains only 3 grams of carbohydrates and 0.7 grams of sugar.
Arugula is a nutritional powerhouse. It is a good source of vitamin K, which is essential for proper blood clotting. It also contains antioxidants called glucosinolates which help detoxify the liver and may have anti-cancer effects.
Chewing arugula helps convert glucosinolates into isothiocyanates. Studies show isothiocyanates can inhibit the growth of cancer cells.
With its sharp flavor and stellar nutrient profile, arugula is an excellent low-carb addition to salads, side dishes, and more.
2. Radicchio
Radicchio is a reddish-purple, bitter leafy vegetable related to chicory. It has an interesting bitter and spicy taste.
A 100-gram serving of radicchio contains only 3 grams of carbohydrates and no sugar.
Radicchio is loaded with antioxidants like lutein which may protect vision. Other antioxidants reduce inflammation and may lower cancer risk.
This colorful lettuce is also high in folate. Folate is crucial for pregnant women as it promotes healthy fetal development and prevents neural tube defects.
If you want to add color, nutrients, and flavor to a salad or recipe, radicchio is a perfect low-carb choice.
3. Dandelion Greens
Dandelion greens are the edible leaves harvested from the common dandelion plant. These bitter greens are packed with nutrition.
A 100-gram serving of dandelion greens provides about 2 grams of carbohydrates and no sugar.
Dandelion greens are one of the best sources of prebiotics – compounds that feed beneficial gut bacteria. The prebiotic fiber inulin in dandelion greens enhances digestive health.
These powerhouse greens also have diuretic and detoxifying properties to support liver function. Additionally, dandelion greens are high in antioxidants such as lutein which benefits eye health.
Add these nutritional dynamos to salads, stir-fries, and juices for an extra health kick.
4. Spaghetti Squash
Spaghetti squash is a type of winter squash with golden yellow flesh and a mild flavor. When cooked, the flesh separates into spaghetti-like strands.
This low-carb squash is a creative substitute for traditional pasta. A 100-gram serving of cooked spaghetti squash contains around 7 grams of carbohydrates and no sugar.
Spaghetti squash provides an excellent gluten-free, low-carb alternative to wheat pasta. It has significantly fewer calories and carbs than regular pasta.
Thanks to its mild taste and shredded texture, spaghetti squash can be incorporated into a variety of dishes. Simply add your favorite pasta sauce and toppings for a satisfying low-carb meal.
5. Spinach
Spinach is a nutrient-dense leafy green vegetable that originated in Persia. It is now grown worldwide and used often in salads, soups, smoothies and more.
A 100-gram serving of raw spinach contains about 3 grams of carbohydrates and no sugar.
Spinach is one of the best plant-based sources of iron. It also provides vitamins A, C, K, folate, magnesium and manganese.
The naturally occurring nitrates in spinach improve blood flow and may lower blood pressure. Regularly eating spinach reduces risk of cardiovascular disease.
Spinach is extremely versatile – add it to eggs, pasta, stir-fries, smoothies, and casseroles. It packs a nutritional punch with minimal carbs.
6. Asparagus
Asparagus is a spring vegetable loaded with antioxidants and anti-inflammatory nutrients. Both the green and white varieties are low in carbs.
A 100-gram serving of cooked asparagus contains about 3 grams of carbohydrates and no sugar.
Asparagus is high in folate, an essential B vitamin that produces new cells and prevents neural tube defects during pregnancy.
The fiber, antioxidants, and anti-inflammatory compounds in asparagus support overall health. It protects cells against harmful free radicals that contribute to chronic disease.
Thanks to its delicate flavor, asparagus can be roasted, grilled, steamed or pan-seared. It adds nutrients without adding carbs!
7. Broccoli
Broccoli is a cruciferous vegetable packed with health-promoting compounds. It is low in calories and carbs but high in fiber.
A 100-gram serving of broccoli contains 6 grams of carbohydrates and less than 1 gram of sugar.
The key health benefits of broccoli come from a potent antioxidant called sulforaphane. It protects cells against oxidative stress that leads to chronic disease.
Broccoli also contains indoles and glucosinolates which help detoxify carcinogens and may prevent certain cancers.
Add broccoli florets or broccoli sprouts to stir-fries, soups, salads, and side dishes. Broccoli is extremely versatile and nutritious.
8. Cabbage
Cabbage is a cruciferous vegetable brimming with antioxidants, anti-inflammatory compounds, and cancer-fighting nutrients.
A 100-gram serving of raw cabbage contains only 5.8 grams of carbohydrates and 2.4 grams of natural sugar.
The sulforaphane, glucosinolates, and indoles in cabbage have detoxifying properties. They help the liver metabolize toxins and carcinogens.
Cabbage is also very high in vitamin C, providing 85% of the RDI in just one cup! Vitamin C boosts skin health and immune function.
For an extra nutritional kick, try making coleslaw with shredded green and purple cabbage. Use lemon juice and olive oil for dressing.
9. Cauliflower
Cauliflower is an extremely versatile cruciferous vegetable that makes a great low-carb substitute for rice, pizza crust, and more.
A 100-gram serving of cauliflower contains only 5 grams of carbohydrates and 2.5 grams of sugar.
The nutrients in cauliflower – particularly the antioxidant glucoraphanin – protect the digestive tract lining and prevent bacterial overgrowth.
Cauliflower contains choline which is essential for learning, memory, muscle control, mood, and brain development. It also provides anti-inflammatory benefits.
To replace higher-carb foods, try making cauliflower rice, cauliflower mashed potatoes or cauliflower pizza crust. The options are endless!
10. Celery
Celery is a low-calorie vegetable made up of crispy, fiber-rich stalks with leaves. It makes a healthy, hydrating snack.
A 100-gram serving of celery contains only 2 grams of carbohydrates and 1 gram of sugar.
Celery contains antioxidants like luteolin and phenolic acids that reduce inflammation. It also provides flavones that protect cells from damage.
A compound in celery called 3-n-butylphthalide (3nB) improves circulation and lowers inflammation in blood vessels. This benefits heart health.
Celery is often eaten raw with nut butter or added to tuna/chicken salads. Juicing celery provides hydration and nutrients without excess carbs.
11. Carrots
Carrots are root vegetables typically distinguished by their bright orange color. But carrots also come in purple, red, white, and yellow varieties.
A 100-gram serving of carrots contains about 9 grams of carbohydrates and 4 grams of sugar.
Carrots get their orange color from beta-carotene, an antioxidant form of vitamin A. Beta-carotene supports eye health, skin health, growth, and immune function.
The antioxidants in carrots – carotenoids, hydroxycinnamic acids, and anthocyanins – reduce inflammation and oxidative stress throughout the body.
Carrots are extremely versatile. Grate them into slaws or salads, roast them whole, or add to soups and smoothies.
12. Chard
Chard, also known as Swiss chard, is a leafy green vegetable packed with antioxidants that reduce inflammation.
A 100-gram serving of chard contains about 4.7 grams of carbohydrates and 2.1 grams of sugar.
Chard is loaded with flavonoids like syringic acid, kaempferol and quercitrin. These antioxidants protect cells from oxidative damage that leads to disease.
It also contains carotenoids like beta-carotene and lutein which support eye and skin health. The fiber and minerals in chard boost digestion as well.
Chard has a mild flavor that pairs well with olive oil, lemon, garlic, onions, and chickpeas. Add it to soups, stir-fries, omelets or casseroles.
13. Cucumber
Cucumbers are low in calories and high in water content, making them perfect for weight loss. They contain minimal carbs and no sugar.
A 100-gram serving of cucumber contains about 2 grams of carbohydrates and no significant sugar.
The compound cucurbitacin E gives cucumbers anti-inflammatory and anti-cancer effects. It inhibits growth and spread of cancer cells.
Cucumber skin is high in vitamin K. This nutrient plays a key role in bone health and preventing excessive bleeding.
Enjoy cucumbers raw with hummus, add to salads, or infuse water with sliced cucumbers. They are refreshing and hydrating.
14. Eggplant
Eggplant is a popular vegetable used in many Mediterranean, Middle Eastern, and Asian dishes. With its mild flavor, it serves as a healthy low-carb base for sauces and seasonings.
A 100-gram serving of eggplant provides 3.5 grams of carbohydrates, 2.5 grams of fiber, and 2.4 grams of natural sugars.
Eggplants contain an antioxidant called nasunin which protects cells from damage by free radicals. It also has anti-inflammatory effects in the brain.
Additional antioxidants in eggplant – like chlorogenic acid – reduce cellular stress throughout the body and may protect against certain cancers.
Try making baba ghanoush dip or eggplant parmesan using fresh eggplant. It can also be roasted, baked, grilled or added to stir fries.
15. Lettuce
Lettuce refers to the many varieties of tender, edible leaves that form a head. It offers a delicious low-carb base for salads and tacos.
A 100-gram serving of raw lettuce contains only 2.97 grams of carbohydrates and 0.5 grams of sugar.
Lettuce is loaded with health-promoting antioxidants. Lutein and zeaxanthin preserve eye health and reduce risk of age-related eye disease.
The water content of lettuce keeps you hydrated, while the fiber satisfies hunger and improves digestion. Lettuce also provides vitamin K and folate.
Romaine, green leaf, butterhead, and red leaf lettuce varieties have distinct flavors and textures to make salads more interesting.
16. Mushrooms
Mushrooms provide significant nutrition along with a unique, earthy, savory flavor. They are naturally low in carbohydrates and calories.
A 100-gram serving of raw mushrooms contains 3.26 grams of carbohydrates and 0.5 grams of sugar.
Mushrooms contain polysaccharides like beta-glucans which boost immune function. They increase production of bacteria-fighting white blood cells.
Additionally, mushrooms are rich in antioxidants – like ergothioneine – that reduce oxidative stress and inflammation throughout the body. This protects against chronic diseases.
Sauté mushrooms and add them to omelets, burgers, and pasta dishes for extra flavor. Or try them grilled or roasted.
17. Zucchini
Zucchini is a type of summer squash that is low in calories and carbs. Its mild flavor and versatility make it perfect for a variety of recipes.
A 100-gram serving of raw zucchini contains 3.11 grams of carbohydrates and 2.2 grams of sugar.
The antioxidants in zucchini like lutein and zeaxanthin protect eye health and reduce certain cancer risks. Its high water content also promotes hydration.
Zucchini is an excellent source of fiber which improves digestion and blood sugar levels. The manganese in zucchini assists metabolism and wound healing.
Thanks to its neutral taste, zucchini can be baked, grilled, fried, or turned into “zoodles”. It works in both sweet and savory dishes.
18. Brussels Sprouts
Brussels sprouts are small, leafy green vegetables that look like miniature cabbages. They have a mild flavor and make an excellent low-carb side dish.
A 100-gram serving of Brussels sprouts contains 5.5 grams of carbohydrates and 2.2 grams of sugar.
Brussels sprouts are rich in glucosinolates which have anti-cancer properties. Cooking sprouts helps activate these compounds.
Additionally, Brussels sprouts provide plenty of vitamins C and K along with folate, manganese, and fiber. All of these nutrients boost health.
Roast Brussels sprouts with olive oil, sea salt, and pepper for a delicious side dish. They also taste great steamed or sautéed.
19. Kale
Kale is hailed as one of the world’s healthiest foods. And as a leafy green, it’s naturally low in carbohydrates and sugar.
A 100-gram serving of raw kale contains 4.3 grams of carbohydrates and 0.9 grams of sugar.
As a cruciferous vegetable, kale contains compounds like sulforaphane that combat oxidative stress leading to chronic illness.
It is also extremely high in vitamins A, C, and K which provide antioxidant protection. The fiber, lutein, and zeaxanthin in kale support digestive and eye health.
Add raw kale to smoothies, salads, and slaws. Or try sautéing kale with garlic and olive oil for a healthy side dish.
20. Olives
Olives are stone fruits that grow on olive trees, most often in the Mediterranean. They make a nutritious, low-carb snack or ingredient.
A 100-gram serving of olives contains 4.8 grams of carbohydrates and 0.7 grams of sugar.
Olives provide healthy monounsaturated fats like oleic acid which protect the heart and reduce inflammation.
They are also rich in antioxidants like polyphenols and vitamin E. These compounds fight free radical damage linked to chronic diseases.
Add olives to salads, pizzas, pastas, and grain bowls. Olives can be purchased pitted or unpitted, sliced or whole. Just watch your portions.
Healthy, Low-Carb Eating Made Easy
Eating more of these healthy low-carb foods allows you to cut back on sugar and refined carbohydrates without sacrificing flavor or nutrition.
A diet rich in vegetables, high-fiber fruits, proteins, and healthy fats will help you lose weight, control blood sugar, and feel your best without hunger or deprivation.
Eating more real, whole foods while avoiding sugar and refined carbs puts you on the path to improved health, sustainable weight loss, and reduced disease risk. Give these no-carb, no-sugar foods a try today!
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