Glossary for Low Carb Foods

Meat

Chicken: Chicken is a highly versatile meat that’s rich in protein, which helps to keep your muscles strong. It’s also a good source of many vitamins and minerals, like vitamin B6 and niacin, which are important for your body’s energy production. Chicken is low in carbs, making it great for a keto diet.
Beef: Beef is another excellent source of protein. It also provides a good amount of iron, a mineral that helps to carry oxygen in your blood. Additionally, beef is rich in vitamin B12, which is necessary for nerve function and the creation of red blood cells. It’s also high in zinc, which supports your immune system.
Pork: Pork is packed with protein and is a good source of many vitamins and minerals. Notably, it’s rich in thiamine, a vitamin that’s crucial for your brain, heart, and nerve function. Pork is also a good source of zinc and selenium.

Lamb: Lamb is a rich source of high-quality protein. It’s also packed with various vitamins and minerals, such as vitamin B12 and zinc. Lamb is a great source of omega-3 fatty acids, which are beneficial for heart health.
Turkey: Turkey is a lean and rich source of protein. It’s also high in various vitamins and minerals like vitamin B6 and niacin. Turkey is particularly high in tryptophan, an amino acid that your body needs to produce certain proteins. It’s also used to produce serotonin, which helps regulate mood.

Seafood

Salmon: Salmon is a fatty fish that’s low in carbs and high in heart-healthy omega-3 fatty acids. It’s also an excellent source of protein and loaded with B vitamins, which help your body produce energy.
Tuna: Tuna is another fish that’s low in carbs and high in protein. It’s also a good source of omega-3 fatty acids. Tuna is rich in vitamin D, which helps your body absorb calcium and supports your immune system.

Shrimp: Shrimp is a seafood that’s low in carbs and calories but high in protein. It’s also loaded with various nutrients, including selenium and vitamin B12. Shrimp is also high in iodine, an important nutrient that many people don’t get enough of.
Sardines: Sardines are tiny, oily fish that are incredibly nutritious. They’re high in omega-3 fatty acids, which are beneficial for heart health. Sardines are also a great source of vitamin D.
Trout: Trout is a type of freshwater fish that’s high in many nutrients, including protein, healthy fats, and B vitamins. Like salmon, trout is rich in omega-3 fatty acids.

Eggs

Chicken Eggs: The most common type of eggs, chicken eggs, are a low-carb staple. They’re an excellent source of protein and loaded with essential vitamins and minerals like vitamin B12 and selenium. Eggs also contain choline, an important nutrient for brain health.
Quail Eggs: Though small, quail eggs are packed with nutrients. They’re a good source of protein, vitamin B12, and iron. They have a richer flavor compared to chicken eggs, which can add a unique twist to your meals.
Duck Eggs: Larger and richer than chicken eggs, duck eggs are high in protein and have more of certain nutrients, like vitamin B12 and selenium. They have a creamier texture and more robust flavor, which can enhance various dishes.

Goose Eggs: These are significantly larger than chicken eggs and offer a good source of protein. Goose eggs are high in various nutrients, such as vitamin B12, selenium, and iron. Their unique flavor and rich texture make them a delicious, occasional treat.
Turkey Eggs: Turkey eggs are larger and richer than chicken eggs. They are a good source of high-quality protein and contain important vitamins and minerals like vitamins B12 and D, selenium, and choline. Their rich and robust flavor makes them a special addition to a variety of dishes.

Dairy

Cheese: There are countless varieties of cheese, most of which are high in protein and calcium. Cheese also provides a good amount of vitamin B12. Choose natural, full-fat cheese to get the most health benefits.

Greek Yogurt: Greek yogurt is a high-protein dairy product. It’s higher in protein than regular yogurt and has fewer carbs, making it a good option for a keto diet. It’s also rich in calcium and probiotics, which support gut health.
Butter: Butter is a high-fat dairy product that’s acceptable on a keto diet. It’s a good source of butyrate, a type of short-chain fat that can promote heart health. Always opt for grass-fed butter, which contains more omega-3 fatty acids and vitamin K2 compared to regular butter.
Heavy Cream: Heavy cream is high in fat and low in carbs, making it a good choice for a keto diet. It’s great for adding creaminess to a variety of dishes. Just like butter, go for organic or grass-fed heavy cream when possible.

Sour Cream: Sour cream is a dairy product that’s high in fat and low in carbs. It adds creaminess to a variety of dishes and is often used as a condiment. Look for full-fat versions to stay within your low-carb goals.

Vegetables

Spinach: Spinach is a leafy green vegetable that’s extremely low in carbs. It’s high in many essential nutrients, including vitamin A, vitamin C, and iron. Spinach is also high in antioxidants, which help protect your body’s cells from damage.
Broccoli: Broccoli is a low-carb vegetable that’s high in many nutrients. It’s an excellent source of vitamins C and K, and it also contains a decent amount of protein compared to most vegetables. Broccoli is high in fiber, which can aid digestion.

Cauliflower: Cauliflower is a versatile low-carb vegetable. It’s a great source of vitamins C and K, and it’s also high in fiber. Cauliflower can be used as a substitute for rice, mashed potatoes, and other high-carb foods.
Cabbage: Cabbage is a low-carb vegetable that’s high in vitamin C and vitamin K. It’s also a good source of fiber. Cabbage can be enjoyed raw in salads, sautéed, or cooked in soups and stews.
Zucchini: Zucchini is a low-carb vegetable that’s high in water and fiber. It’s a good source of vitamin C and vitamin B6. Zucchini can be used in a variety of dishes, and it makes a great substitute for pasta.

Fruits

Avocado: Avocados are an exception among fruits because they’re low in carbs but high in healthy fats. They’re also packed with many essential nutrients, including potassium and fiber. Avocados can help keep you full and satisfied on a keto diet.
Olives: Olives are another high-fat, low-carb fruit. They’re a good source of vitamin E, iron, and copper. Olives also provide a lot of antioxidants, which can help protect your body’s cells from damage.
Strawberries: Strawberries are one of the few fruits that can be enjoyed in moderation on a keto diet. They’re low in carbs and high in fiber. Strawberries also provide a good amount of vitamin C.

Raspberries: Like strawberries, raspberries are a low-carb fruit. They’re high in fiber and vitamin C. Raspberries also contain a good amount of antioxidants.
Blueberries: While blueberries are a bit higher in carbs than other berries, they can still be enjoyed in moderation on a keto diet. They’re high in antioxidants and vitamin C.

Nuts and Seeds

Almonds: Almonds are a good source of fiber and high-quality protein. They’re also packed with essential nutrients, including vitamin E, magnesium, and manganese. Almonds are low in carbs, making them a great choice for a keto diet.

Walnuts: Walnuts are low in carbs and high in healthy fats, including omega-3 fatty acids. They’re also rich in antioxidants, which can help protect your body’s cells from damage.
Flaxseeds: Flaxseeds are an excellent source of fiber and omega-3 fatty acids. They also contain a good amount of protein. Flaxseeds can help to keep your digestive system healthy.
Chia Seeds: Chia seeds are low in carbs and high in fiber. They’re also a good source of omega-3 fatty acids. Chia seeds can absorb a lot of water, which can help you feel full and satisfied.

Pumpkin Seeds: Pumpkin seeds are a good source of protein and fiber. They’re also high in many essential nutrients, like magnesium, iron, and zinc. Pumpkin seeds are low in carbs and can make a great snack on a keto diet.

Fats and Oils

Olive Oil: Olive oil is a heart-healthy fat that’s high in monounsaturated fats. It’s also packed with antioxidants, which can help protect your body’s cells from damage. Olive oil is carb-free, making it a great choice for a keto diet.
Coconut Oil: Coconut oil is high in saturated fats, specifically medium-chain triglycerides (MCTs). MCTs can be quickly used by your body for energy. Coconut oil is also carb-free.

Avocado Oil: Like olive oil, avocado oil is high in monounsaturated fats. It’s also a good source of vitamin E. Avocado oil has a high smoke point, which makes it a good choice for cooking.
Butter: Butter, especially grass-fed, is a good source of butyrate, a type of fat that can promote heart health. It’s also high in vitamin A. Butter is carb-free and a common addition to a keto diet.
MCT Oil: MCT oil is a supplement that’s high in medium-chain triglycerides (MCTs), a type of fat that your body can quickly use for energy. MCT oil is carb-free and can help to boost ketone levels on a keto diet.

Coffee: Plain coffee is carb-free and a great source of antioxidants. Adding heavy cream or MCT oil can make it a tasty, high-fat, low-carb beverage.
Tea: From black to green to herbal, most teas are carb-free. They’re also high in antioxidants and can be a source of calming, mindful enjoyment.
Bone Broth: Bone broth is rich in minerals and collagen, which support skin, joint, and gut health. It’s a warm, comforting beverage that can also help keep you hydrated.

Almond Milk: Unsweetened almond milk is a low-carb, dairy-free beverage option. It’s also often enriched with calcium and vitamin D.

Herbs and Spices

Cinnamon: Cinnamon is a fragrant spice with potent antioxidant activity. It’s also been linked to blood sugar control, making it a beneficial spice for low-carb diets.
Turmeric: Turmeric contains curcumin, a powerful anti-inflammatory compound. It’s a great spice to include in your keto cooking for both flavor and health benefits.

Ginger: Ginger is a spicy root that can help with digestion and nausea. It’s also been linked to anti-inflammatory and antioxidant effects.
Garlic: Garlic is a flavorful ingredient with a host of health benefits, including antimicrobial and heart health-promoting effects.
Rosemary: Rosemary is a fragrant herb that’s been associated with improved digestion and potent antioxidant benefits.

Sweeteners

Stevia: Stevia is a natural, non-nutritive sweetener. It’s much sweeter than sugar but doesn’t impact blood sugar levels, making it suitable for a keto diet.
Erythritol: Erythritol is a sugar alcohol that’s low in calories and doesn’t impact blood sugar levels. It can be used in baking and cooking, similar to sugar.
Monk Fruit Sweetener: Monk fruit sweetener is a natural, non-nutritive sweetener. It’s much sweeter than sugar but doesn’t impact blood sugar levels, making it a great option for a keto diet.

Xylitol: Xylitol is another sugar alcohol that’s suitable for a low-carb diet. It can be used in place of sugar in many recipes.
Allulose: Allulose is a rare sugar that’s found naturally in small amounts in certain foods. It has a texture and taste similar to table sugar but with a fraction of the calories and carbs.