I promised an article about animal proteins and nuts as a part of the low-carb diet food list. As a result, today our article entitled “low-carb diet food list – animal proteins and nuts,” will keep that promise. We will also make mention of the keto diet as we aim for diabetes control.
Let us now begin our discussion by taking a look at animal proteins, followed by nuts. Please bear in mind that the aim is diabetes control via a low-carb diet.
Animal Proteins and Nuts for Diabetes Control
Let us first take a look at animal proteins as it relates to diabetes control. Remember that the aim is to continue to compile a low-carb diet food list. Consequently, let us now focus on animal proteins.
Low-Carb Diet Food List – Animal Proteins
Allow me to get straight to the point about the low-carb diet food list as it relates to animal proteins. The more red meats we consume, it is the higher the risk of heart diseases.
Based on the research results, we must be careful in our animal protein consumption when we decide to use low-carb diets as a part of our diabetes control journey.
For the above reason, we are carefully pairing animal proteins and nuts in the same article. Be reminded that nuts are a type of plant protein. Please take a look at this article about plant proteins. Click here.
Let us now take a look at a few of the best animal proteins for the low-carb diet food list.
Best Animal Proteins for the Low-Carb Diet Food List
Considering the above, in this section, I will share with you the carbohydrate found in about 3 oz of a few animal proteins. You will then be left to make an informed decision as you create your low-carb diet food list.
Please take a look at the table below.
|Chicken Breast – Roasted||23.1||0|
|Lamb Leg – Roasted||22.7||0|
|Lean Ground Beef||20.9||0|
|Salmon – Baked||20.7||0|
|Chicken Thigh, etc – Dark meat||19.8||0|
|Ham – Baked||19.2||0|
What Happens When We Consume Excess Animal Protein
Let me begin by saying that excess is generally not a good idea. The truth is, there are a lot of whole foods that diabetics can eat and still keep our numbers low. This is where the portion we consume plays a major role.
Some researchers from the Harvard School of Public Health found out and reported a few interesting things. Please see them listed below:
- There is a higher risk of heart disease when we consume too much red meat.
- One or less servings per day of red meat could reduce a woman’s risk of heart disease by a whopping 30%.
- Replacing one serving of meat with a serving of nuts (plant protein) also reduced the risk by 30%.
The above needs very little explanation. It is evident that we can achieve diabetes control via avoiding excess meat consumption, especially red meat and eating some plant proteins as well.
It is also evident that we must also strike a balance as we fight for diabetes control. Yes, we must remember the realities of heart diseases and high cholesterol. For these reasons, we need to focus on eating more white meats and again add some plant proteins.
Always remember that we should aim for a lifestyle change, and as such, it needs to be sustainable. Failing that it will not work. With that said, you may want to take a look at this article about the sustainability of a strict low-carb diet.
Low-Carb Diet Food List – Nuts
Allow me to be frank once again. Growing up we were fed nuts. It was a popular thing to stop and get peanuts and cashew, even on the roadside in Jamaica.
Going to the rural parishes (we said going to the country), was a treat. Yes, it was a treat to smell cashew and peanuts roasting. As children, we waited impatiently for our share.
Did we know then that we were eating some plant protein that would keep us feeling full? Were we aware then that our grandparents were smart people? They were smart because they gave us a handful of nuts and a piece of yam and some steamed callaloo later in the day.
Yes, that was our introduction to eating healthy meals. We now look back and are sometimes confused about how long they lived and the endless energy they had. There is little need to be confused. Meats were not consumed at every meal. Nuts were given in many homes. Whole foods were all they knew and ate.
Pecan Nuts on a Low-Carb Diet Food List
In this article, we’re going to spend some time looking at some of the nuts we can safely consume while we are consuming low-carb. In the following section of the article, we will take a look at pecans.
Pecan Nut on a Low-Carb Diet
Pecans are famous for their fiber content. They are also low in carbohydrates and have a host of nutrients. Some of these nutrients are; phosphorus, zinc, and vitamin B1 (Thiamine).
1 oz serving of pecans has just a shade over 1 gram of net carbs. We can calculate the net carbs in food by simply subtracting the fiber content from the total carbs. What we are left with is referred to as net carbs or digestible carbs.
Our blood glucose levels are affected in a positive way when we eat pecan nuts. It has also been said and proven that pecan nuts are also effective against heart diseases and high cholesterol.
In our next section, we will take a look at the macadamia nut.
Macadamia Nut for Diabetes Control on a Low-Carb Diet Food List
If you are looking for a nut that is high in fat but low in carbohydrates then you may want to continue reading about the macadamia nut. This nut contains B vitamins, iron, magnesium, copper, and manganese.
Macadamia nut keeps our hearts healthy and our cholesterol low. This also means that inflammation is greatly reduced when we eat macadamia nuts. Please reminded that macadamia nuts are low in carbs, and so they are a great source of plant protein that will control diabetes.
Walnut – Another Low-Carb Food for Diabetes Control
Fiber, low in carbs, and rich in nutrients is a fitting way to introduce walnuts. Like her counterparts, walnuts boast nutrients such as B vitamins, iron, zinc, magnesium. Polyphenol antioxidants are also found in walnuts.
Please take a look at the list below to see some of the health benefits of this low-carb food – Walnuts:
- Reduce blood sugar
- Improves heart health
- Reduces the risk of stroke
- Improves blood pressure
- Promotes brain health function
- Aides weight loss
Let us now turn our attention to a famous nut on the low-carb diet food list, namely almonds. Please continue reading the next section for more information.
Almonds for Diabetes Control – Is it a Low-Carb Food?
Almonds are rich in magnesium, copper, vitamin E, riboflavin, manganese, and phosphorous. This nut is high in protein which encourages and promotes weight loss.
Weight loss is possible because when we eat almonds we take a longer time to feel hungry. For this reason, we see a lot of different brands of almond flour being used in bread, cakes, etc., as a low-carb option.
Consider Peanuts for Diabetes Control
Peanuts are a great option. Let me share with you though that this famous “nut” is actually a legume. It contains vitamin E, magnesium, zinc, copper, phosphorous, and folate.
Peanuts are high in protein and keep us feeling full for a long time. This means that peanuts are effective in our weight loss journey and therefore, peanuts are a plus in diabetes control. Peanuts, like the others, are low-carb.
A one size fits all approach will not work for all of us. Some people can have a little more carbs than others and still be able to keep their blood sugar in the normal range. Others are not so fortunate. The good news is that we are blessed with a variety of meats and nuts to keep us full and to make diabetes control possible.
Let us continue the fight against diabetes. If a low-carb diet is an option for you, then get the facts and remember that moderation is the key.
Maybe you need to eat a little more carbs to be healthy and you are happy with your numbers. Maybe like me, you will continue to eat your wide variety of fruits, and therefore you will choose a lifestyle change that is sustainable, then so be it.
Whatever your choice, let us unite to eradicate diabetes.
I am offering you a free book entitled “Low-Carb Diets Explained.” Go ahead and click on the book below.
Here is another book I love using. This is great for diabetic recipes and just take the guesswork out of preparation. Please see the book below.
- “Going Low-Carb? Pick the Right Proteins.” Harvard Health, www.health.harvard.edu/healthbeat/going-low-carb-pick-the-right-proteins.
- Kubala, Jillian. “9 Healthy Nuts That Are Low in Carbs.” Healthline, Healthline Media, 17 Sept. 2018, www.healthline.com/nutrition/low-carb-nuts.