15 High-Protein, Low-Carb Foods That Support Weight Loss and Blood Sugar Balance

 

Eating plans that include foods high in protein and low in carbohydrates (carbs) are popular for managing weight and blood sugar. Several foods, cheeses, nuts and seeds, and plant-based proteins, meet these low-carb and high-protein goals.

1. Tempeh

Serving: 1 cup

Protein: 34 grams (g)

Carbs: 13 g

Tempeh is a fermented soybean product and a plant-based protein source. It has a firm texture and a nutty flavor. Serving ideas include substituting tempeh for meat in burgers, stir-fries, and tacos.

2. Halibut

Serving: 3.5 ozProtein: 17 g Carbs: 0 g

Halibut is a mild-tasting, lean white fish that is a good source of protein and omega-3 fatty acids. These healthy fats are associated with a reduced risk of heart disease, inflammation, and cognitive decline. You can bake, pan-sear, or grill halibut.

3. Canned Tuna

Serving: 1 cup

Protein: 26 g

Carbs: 0.1 g

Canned tuna is a nutrient-dense food that contains omega-3 fatty acids. Its long shelf life makes it an easy and accessible meal solution. You can eat tuna in various ways, including plain or adding it to anything from sandwiches to casseroles.

4. Pork Tenderloin

Serving: 4 oz

Protein: 25 g

Carbs: 0 g

Pork tenderloin is a good source of lean protein. It is versatile and can be eaten roasted, baked, or boiled and seasoned with barbecue sauce, rosemary, thyme, sage, and oregano or fruits such as peaches and apples.

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5. Shrimp

Serving: 1 cup

Protein: 27.6 g

Carbs: 0 g

Shrimp are a low-fat source of protein containing omega-3 fatty acids. They are also low-carb, gluten-free, and sugar-free. However, as a shellfish, shrimp is a major food allergen.

6. Salmon

Serving: 3.5 oz

Protein: 22 g

Carbs: 0 g

Salmon is a source of "good," heart-healthy fats (polyunsaturated and monounsaturated) and omega-3 fatty acids. Serve it baked, fried, poached, or grilled.

7. Top Round Beef

Serving: 4 oz

Protein: 19 g

Carbs: 1 g

Some cuts of beef are leaner than others. Those containing the word "round" are on the lean side. There are various ways to serve the different cuts of meat. Some are eaten alone with seasoning, while others are used in soups or stews. Ground beef can be made into hamburgers and meatballs or used as a protein for tacos, chili, or casseroles.

8. Pumpkin Seeds

Serving: 1/4 cup

Protein: 10 g

Carbs: 6 g

Shelled pumpkin seeds, called pepitas, are found in salted and unsalted varieties. You may eat them alone as a snack, roasted, or sprinkled on salads or soups.

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9. Ricotta

Serving: 1/2 cup

Protein: 10 g

Carbs: 9 g

Ricotta is a soft, moist, and sweet cheese. You can eat it alone or top it with fruits, nuts, and seeds. Lasagna, stuffed shells, and other Italian dishes also include ricotta cheese.

10. Greek Yogurt

Serving: 3 oz

Protein: 9 g

Carbs: 5 g

Greek yogurt contains probiotics and has more protein than traditional yogurt. You can eat it by itself or topped with almost anything, including nuts, seeds, fruits, or chocolate.

11. Tofu (Soybean Curd)

Serving: 1/2 cup

Protein: 9 g

Carbs: 1.5 g

Tofu is a plant-based source of protein made from soybeans. It comes in various consistencies, ranging from soft to extra-firm. You can use softer varieties for smoothies, soups, or desserts, or the firm form for baking, grilling, stir-frying, or deep-frying.

12. Pistachios

Serving: 1 oz

Protein: 6 g

Carbs: 8 g

Many people eat pistachios as snacks, either salted or unsalted. They are also used as salad toppings or in ice cream and puddings. Pistachios are seeds, but people who are allergic to nuts should avoid them.

13. Peanut Butter

Serving: 1 tablespoon

Protein: 4 g

Carbs: 2 g

Peanut butter is inexpensive and available in most grocery stores. Many common brands include sugar or other additives, so read the label to find a variety low in sugar and sodium.

Peanut butter is famous as a bread spread but is also a smoothie ingredient and a topping for fruits or crackers. Peanuts are a major food allergen, and people who are allergic should avoid peanut butter.

14. Almond Butter

Serving: 1 tablespoon

Protein: 3 g

Carbs: 3 g

Almond butter is made from ground almonds. It is commonly eaten as a bread spread or as a topping for foods such as oatmeal, yogurt, apples, or bananas. People with a tree nut allergy should avoid almonds.

15. Flaxseeds

Serving: 1 tablespoon

Protein: 1.6 g

Carbs: 3 g

Flaxseeds are tiny and come from the flax plant. They are thought to be helpful for digestion and contain many nutrients, including omega-3 fatty acids. Choose flaxseeds as a topping for salads, yogurt, or oatmeal, baked into bread or muffins, or added to granola bars.

Daily Carb and Protein Needs

For a balanced diet, the Dietary Guidelines for Americans, 2020–2025, recommends the daily intakes for carbs and protein based on the percent of calories. The recommendation for carbs and protein is as follows:

• Carbohydrates should comprise 45% to 65% of your daily calories.
• Protein should comprise 10% to 35% of your daily calories.

Benefits of a High-Protein, Low-Carb Diet

An eating plan that prioritizes protein and limits carbohydrates may have the advantages of:

• Managing blood sugar
• Lowering cholesterol (though the data are less clear about this benefit)
• Promoting weight loss or body composition changes

Disclaimer: This article is for general informational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment. If you have any medical condition, please consult a doctor and take any decision only on the advice of a doctor.

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