Top Foods for Both Low-Carb and Low-Fat Diets

Healthy Foods for Both Low-Carb and Low-Fat Diets

Steamed spinach is good for both low carb and low fat diets.
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Low-carb and low-fat diets may seem to be at odds with each other, but they both have plenty of research saying they're safe and effective ways to watch your weight. Actually, I think they share some common ground with healthy low-carb vegetables and low-fat meats.

Want to know more? Here are my picks for foods that can work for both low-carb and low-fat diets.

Greens and Lettuces

Green are good for both low carb and low fat diets.
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The best way to fill up a diet plate is to start with a generous portion of greens and lettuces. They add volume to the meal without adding many calories. Although iceberg lettuce isn't bad, dark greens and lettuces are wise choices, as they pack extra vitamins and minerals.

Low-Carb Tip: Add bleu cheese, Italian, or vinaigrette dressing.

Low-Fat Tip: Add lemon juice or your favorite low-fat dressing.


Asparagus is good for both low carb and low fat diets.
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This beautiful vegetable can be a centerpiece of either low-carb or low-fat dishes. Asparagus is low in calories and has vitamins like folate and vitamin A.


Zucchini is good for both low carb and low fat diets.
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Zucchini is another low-calorie, low-carb vegetable that's delicious when added to stir-fry dishes Zucchini can be sautéed alone or with other vegetables.

Low-Carb Recipe: Zucchini Pasta


Bowl with cherry tomatoes on wooden table, elevated view
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Tomatoes are delicious in a tasty tomato soup or sliced raw on a salad or sandwich.


Salmon in is good for both low carb and low fat diets.
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Salmon contains omega-3 fatty acids, which are good for your cardiovascular system. It's also an excellent source of protein and contains an antioxidant called astaxanthin.


Chicken is good for both low carb and low fat diets.
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Chicken, when prepared properly, is both low-fat and an excellent protein source. Organically raised chickens make even better selections. Avoid recipes that call for breading and creamy sauces.

Low-Carb Recipe: Low-Carb Chicken Pot Pie

Game Meats

Venison is good for both low carb and low fat diets.
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Game meats, such as venison and elk, are very lean, plus they're an excellent source of protein, carnitine, and zinc.

Broth or Soup Stock

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Broth or stock can be used as a base for soups, stews, and sauces. They can also be used in other recipes to keep meats moist during cooking.


Berries are good for both low carb and low fat diets.
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Berries are high in vitamins and antioxidants and they make a great dessert or a nice addition to a salad.

Low-Carb Tip: Serve blueberries and strawberries with a dollop of heavy whipped cream and a sprinkle of slivered almonds.

Low-Fat Tip: Serve berries with low-fat yogurt and sliced almonds.

Red Wine

Red wine is good for both low carb and low fat diets.
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Studies show a correlation between wine consumption and good health (even dealcoholized wine). Remember that one serving of wine is only four ounces. Wine is also used as a key ingredient in several recipes.

Low-Carb Recipe: Simply Scrumptious Spinach

Low-Fat Recipe: Red Wine Gravy


The United States Department of Agriculture Agricultural Research Service National Nutrient Database for Standard Reference Release 28.

The United States Departments of Agriculture and Health and Human Services. "Dietary Guidelines for Americans 2015-2020." ​

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