12 Healthy Low Carb Indian Foods

Table of Content

• 12 Best Low-Carb Indian Foods

• Take-Home Points

• FAQ on Low Carb Indian Foods

Introduction

Carbohydrates are crucial for long-term health but when taken excessively they can compromise your overall well being. Whether you are on a restrictive diet, taking regular exercises, or prioritising a healthier lifestyle, understanding the importance of low carb foods is very crucial. Apart from supporting your weight loss efforts, they can efficiently energise your body through intensive workouts towards realising your fitness goals.

Low-carb Indian foods vary in their carbohydrates restriction levels, with some allowing you to consume carbs moderately while others severely restrict them.

A low carb diet can help in weight loss, improve blood sugar regulation, prevent metabolic syndrome, and boost your energy levels. In this blog, we shall look at some of the best low carb Indian foods that can be perfect inclusions in your regular diet.  

12 Best Low-Carb Indian Foods

1. Cabbage

Cabbage is one of the best low carb Indian foods with numerous health benefits. With its minimal carbohydrate content of 2-3 grams per 100 grams, it is an ideal choice if you are following a low-carb diet. Its high fibre content promotes satiety and aids in digestion.

Additionally, cabbage is rich in vitamins C and K, which boosts immunity and promotes bone health respectively. The high water content in cabbage makes it a good option for hydration and maintenance of overall well being.

Cabbage contains powerful antioxidants which reduce inflammation and oxidative stress. Adding cabbage into your regular meal will offer a tasty and satisfying experience in boosting your nutrient intake and fitness goals.

2. Flaxseeds

100 grams of flaxseeds will give you about 10 grams of carbs. This makes flaxseeds an ideal choice if you are following a low carb diet. They are rich in essential fatty acids that improve heart health by lowering cholesterol levels and reducing inflammation.

Flaxseeds are also rich in compounds that regulate hormonal imbalances and regulate the risk of hormone-related conditions like cancers.

In addition, they are packed with antioxidants, like lignans and polyphenols, which can lower the risk of chronic illnesses such as diabetes and heart disease.

3. Yoghurt

Although yoghurt doesn’t contain some carbohydrates, the unsweetened or plain varieties can help to keep your carb intake in check. For instance, Greek yoghurt is high in protein but low in carbohydrate, which makes it a more suitable option if you are on a low-carb meal plan.

Yoghurt is rich in protein which enhances satiety feelings and promotes tissue growth and repair. It’s also a good source of calcium and probiotics for bone health and improved digestion respectively.

Whether you want to lose weight or improve your energy levels, yoghurt is an ideal choice in reference to the Indian low carb diet chart.

4. Berries

Apart from being delicious and nutritious, berries are among the top low carb Indian foods to quench your sweet cravings while at the same time supporting your fitness goals. These vibrant fruits like raspberries, strawberries, blackberries, and blueberries, contain high dietary fiber and are low in calories, which makes them an ideal option if you are following a low carb diet plan.

Although berries are sweet, 100 grams contain about 2-10 grams of carbohydrates, which means they have minimal impact on blood sugar levels. In addition, they are loaded with minerals, antioxidants and vitamins which are essential in your overall wellbeing.

You can take them fresh, frozen or added to smoothies or salads as a great option for flavor and nutritional boost.

5. Leafy Green Vegetables

Vegetables like spinach, beet greens, amaranth leaves, mustard leaves etc, are nutritional and come with many health benefits. Every 100 grams of leafy green vegetables contain 2-6 grams of carbohydrates, making them an ideal option if you are aiming to reduce your carb intake.

They are also a good source of fibre, which improves satiety, promotes digestion, and aids in weight management.

Such vegetables are also packed with minerals like iron, potassium, and calcium and vitamins A, C, and K, which support electrolyte balance, bone health and immune functions.

Their high antioxidant content helps to fight inflammation and eliminate free radicals in the body. Adding some leafy green vegetables in your low-carb Indian meals will boost your nutrient intake, aid bin weight management, and improve your overall health.

6. Mushrooms

Due to their fewer carbs content of about 1-8 grams per 100 grams, mushrooms are among the top low carb Indian vegetarian recipes for those with an exceptional diet plan without lots of carbohydrates.

Mushrooms are rich in vitamins and minerals like vitamin D, selenium, potassium, and iron, which boost immunity, bone health, and antioxidant activity. The combination of nutrients in mushrooms helps in regulating cholesterol levels, which is beneficial for heart health.

Antioxidants in mushrooms help to protect the cells and tissues from oxidative damage. You can take mushrooms in salads, grilled, or add them to soups as a part of your low-carb meal that is nutritious and flavorful.

7. Broccoli

Broccoli has a space in the Indian low carb diet chart due to its numerous health benefits. This cruciferous vegetable which is low in carbohydrates and high in fibre helps in digestion, improves satiety, and helps to stabilise blood sugar. These benefits of broccoli make it an excellent option for blood sugar control and weight management.

Beyond being low in carbs of 6-7 grams per 100 grams, broccoli is packed with vitamins C and K, which boosts immunity and health respectively. The high levels of antioxidants and phytochemicals facilitates detoxification processes in the body.

Broccoli can be consumed raw, steamed, or roasted as one of the best low carb Indian foods due to their nutritional and overall health benefits.

8. Seeds and Nuts

Another super food among Indians is Rajma or Kidney Beans. It can be consumed in different ways whereby you can mix it with your preferred choice of spices or vegetables. Seeds and nuts are rich in protein, minerals, vitamins, fibre and antioxidants.

It is worth noting that not all nuts and seeds are low in carbohydrates. Some of the best options include:

• Almonds: They are low in carbs but packed with healthy fats, which make them an ideal choice.

• Macadamia nuts: Among nuts, they have the lowest carbohydrate content but rich in healthy fats, making them an excellent choice for low carb Indian foods.

• Pecans: They are high in healthy fats but low in carbs.

Best seeds include:

• Chia seeds: They are high in fibre and low in carbs.

• Flaxseeds: They are rich in healthy fats like omega-3 fatty acids but relatively low in carbs.

• Pumpkin seeds: They are rich in minerals and healthy fats, but low in carbs.

9. Eggs

Eggs are rich in high-quality protein which helps to support muscle growth and repair while offering satiety feeling for an extended period. This makes eggs an excellent choice for weight management. Beyond being loaded with minimal carbohydrates content, eggs are rich in other nutrients like vitamins D and B12, and minerals such as selenium which boost metabolism, immune function and bone health.

Additionally, eggs contain a micronutrient called choline, which promotes brain function. Certain antioxidants found in eggs support eye health and alleviate the risk of age-related macular degeneration.

10. Coconut oil

Coconut is an exceptional low carb food whose versatility and uniqueness offer multiple health benefits. On top of being an excellent source of energy, it is loaded with triglycerides that enhance athletic performance and help in weight management. Studies demonstrate that triglycerides found in coconut oil suppresses appetite and boosts calorie burning.

Coconut oil contains a fatty acid called lauric acid which has antimicrobial properties that are essential in supporting the immune function and promoting the digestive system.  

Studies suggest that coconut oil can help to improve cholesterol levels by increasing “good” HDL cholesterol levels and lowering “bad” LDL cholesterol levels. Due to its high smoking point, coconut oil burns at high temperatures without oxidative damage, which makes it a versatile and a better alternative for frying, baking and frying.

11. Bell pepper

This colourful and nutritious low carb food is loaded with numerous health benefits. 100 grams of bell pepper will give you about 1-2 grams of carbohydrates and a lot of fibre. On top, you will reap big in minerals and vitamins, such as folate, calcium, vitamin C and Vitamin A, which boost heart health, the immune function and eyesight.

Bell pepper also contains antioxidants like flavonoids and carotenoids, which protect cells and tissues against oxidative damage and reduce inflammation.

12. Peanut butter

When taken in moderation, peanut butter can offer a multitude of health benefits. Though low in carb content, it is a good source of protein and healthy fats. It is also packed with vitamin E, potassium, and magnesium, which boost the immune function, improve bone health, and regulate electrolytes in the body.

The high fibre content in peanut butter improves digestion while offering satiation. Picking natural varieties without added sugars or preservatives can maximise the benefits of peanut butter without giving you unnecessary carbohydrates.

Take-Home Points

If your goal is to minimise your carbohydrate intake for a good reason, like shedding the extra pounds or boosting athletic performance, incorporating the low carb Indian foods we have listed above can be a major step in realising your fitness goals.

These low carb foods have been shown to offer unlimited health benefits while ensuring that you are getting enough share for your regular upkeep. These foods are also rich in health fats and proteins to keep you on track towards your fitness goal.