A low-carb diet can seem overwhelming with all the specific terms and jargon. Whether you are new to this way of eating or a seasoned pro, understanding the key concepts is essential for success. This glossary breaks down the most common terms you’ll encounter on your low-carb journey, from macronutrients to ketosis, helping you navigate the world of low-carb eating with clarity and confidence. Be it tracking macros, checking labels, or aiming for fat adaptation, this guide ensures you’re never lost in the terminology. Let’s dive in and simplify the science behind low-carb living.
A
ACV: Short for Apple Cider Vinegar.
ALA: Alpha-linolenic acid, a type of Omega-3 fatty acid found in nuts and seeds.
Allium Vegetables: A genus of flowering plants, including onions, garlic, leeks, and more.
Atkins Diet: A low-carbohydrate diet plan developed by Dr. Robert Atkins, the Atkins Diet emphasizes a high intake of protein and fat while restricting carbohydrates. The diet is divided into several phases, with the initial phase being the most restrictive in carbohydrate intake, gradually allowing for more carbohydrates as the diet progresses. It aims to induce a state of ketosis, where the body primarily burns fat for fuel rather than carbohydrates.
Artificial Sweeteners: These are sugar substitutes, often used in low-carb diets to provide sweetness without added sugar and carbohydrates.
Avocado: A nutrient-dense fruit native to Central America, prized for its creamy texture and high healthy fat content. Avocados are low in carbohydrates and rich in monounsaturated fats, vitamins (such as vitamins K, E, C, and various B vitamins), minerals (including potassium and magnesium), and fibre. They are commonly consumed on low-carb diets as a source of healthy fats and nutrients.
Almond Flour: A flour alternative made from finely ground almonds, commonly used in low-carb and gluten-free baking. Almond flour is naturally low in carbohydrates, high in healthy fats, and contains protein and fibre. Those following low-carb diets favour it as it can be used to make various baked goods while keeping carbohydrate content low.
Asparagus: A green vegetable from the lily family, characterized by long, slender spears with a slightly bitter flavour. Asparagus is low in carbohydrates and calories but high in vitamins (such as vitamins K, C, A, and folate), minerals (including potassium and manganese), and fibre. It is a popular choice in low-carb diets due to its nutritional profile and versatility in cooking.
Artichoke: A large, thistle-like vegetable known for its edible flower buds and fleshy base of leaves. Artichokes are low in carbohydrates and calories but rich in fibre, vitamins (such as vitamin C, K, and folate), minerals (including potassium and magnesium), and antioxidants. They are commonly included in low-carb recipes, either cooked and eaten as a whole or added to various dishes for flavour and texture.
Almond Milk: A non-dairy milk alternative made from ground almonds and water. Almond milk is naturally low in carbohydrates, lactose-free, and suitable for those following a low-carb or dairy-free diet. It is often fortified with vitamins (such as vitamin D and E) and minerals (including calcium) to enhance its nutritional value. Almond milk is commonly used as a beverage, poured over cereal, or incorporated into recipes as a substitute for cow’s milk.
Arugula: A leafy green vegetable with a distinctive peppery flavour, rocket or rucola. Arugula is low in carbohydrates and calories but rich in vitamins (such as vitamins K, A, and C), minerals (including potassium and calcium), and antioxidants. It is often used in salads, sandwiches, and pasta dishes on low-carb diets to add flavour, texture, and nutritional value to meals.
Anchovies: Small, oily fish commonly used as a flavouring ingredient in various cuisines. Anchovies are rich in protein and healthy fats, such as omega-3 fatty acids, but low in carbohydrates. They are often preserved by curing in salt or oil and are packed with a strong, savory flavor. Anchovies are used sparingly in low-carb dishes to add umami depth to sauces, dressings, pizzas, and salads.
B
Banting Diet: A historical term for a low-carbohydrate, high-fat diet, popularized by William Banting in the 19th century.
Beta-hydroxybutyrate (BHB): The most prevalent ketone used in the body for energy, also found in exogenous ketones.
Body Fat Percentage (BF%): Measurement of the proportion of body fat to total body weight.
Bulletproof Coffee: A coffee beverage blended with grass-fed butter and medium-chain triglyceride (MCT) oil, often consumed on low-carb and ketogenic diets.
Broccoli: A green vegetable belonging to the cabbage family, characterized by tight clusters of edible florets attached to a thick, edible stalk. Broccoli is low in carbohydrates and calories but rich in fiber, vitamins (such as vitamin C, vitamin K, and folate), minerals (including potassium and manganese), and antioxidants. It is commonly consumed raw or cooked as a side dish or incorporated into various recipes, such as stir-fries, salads, and soups.
Brussels Sprouts: Brussels sprouts are small, green cruciferous vegetables closely related to cabbage, characterized by tight, leafy buds resembling miniature cabbages. They are low in carbohydrates and calories but high in fibre, vitamins (such as vitamin C, vitamin K, and folate), minerals (including potassium and manganese), and antioxidants. Brussels sprouts are often roasted, steamed, or sautéed and served as a side dish or added to salads, stir-fries, and casseroles.
Blueberries: Small, sweet-tart berries with a blue-purple hue, known for their antioxidant properties and nutritional benefits. Blueberries are relatively low in carbohydrates and calories but rich in fibre, vitamins (such as vitamin C, vitamin K, and vitamin E), minerals (including manganese), and antioxidants (such as anthocyanins). They are commonly eaten fresh as a snack or added to cereals, yoghurt, smoothies, and baked goods.
Blackberries: Blackberries are small, dark purple berries with a sweet-tart flavour, prized for their juicy texture and nutritional value. They are low in carbohydrates and calories but high in fibre, vitamins (such as vitamin C, vitamin K, and folate), minerals (including manganese), and antioxidants (such as anthocyanins and ellagic acid). They are often enjoyed fresh as a snack or added to desserts, salads, and smoothies.
Bison: A large, herbivorous mammal native to North America, closely related to cattle but typically leaner and lower in fat. Bison meat is prized for its rich flavour, tenderness, and nutritional benefits. It is naturally low in carbohydrates and calories but high in protein, vitamins (such as vitamin B12 and vitamin B6), minerals (including iron and zinc), and omega-3 fatty acids. Bison meat is commonly used as a lean protein source in various dishes, including burgers, stews, and roasts.
Butter: A dairy product made from churning cream or milk, typically containing at least 80% milk fat. Butter is low in carbohydrates and sugar but high in saturated fats, vitamins (such as vitamins A, D, and E), and conjugated linoleic acid (CLA), a fatty acid with potential health benefits. It is commonly used as a cooking fat and flavouring agent and is spread in savoury and sweet dishes on low-carb diets.
Brazil Nuts: Large, triangular nuts harvested from the Brazil nut tree native to South America, known for their rich flavour and nutritional content. Brazil nuts are low in carbohydrates and sugar but high in healthy fats, protein, vitamins (such as vitamin E and vitamin B1), minerals (including selenium, magnesium, and copper), and antioxidants (such as selenium and ellagic acid). They are often eaten raw or roasted as a snack or added to desserts, salads, and baked goods for their nutty flavour and crunchy texture.
Bell Peppers are colourful, bell-shaped fruits of the capsicum plant, available in various colours such as green, red, yellow, and orange. They are low in carbohydrates and calories but high in vitamins (such as vitamin C, vitamin A, and vitamin K), minerals (including potassium and manganese), and antioxidants (such as carotenoids and flavonoids). They are often used raw in salads, sliced as a snack, or cooked in stir-fries, fajitas, and stuffed pepper recipes on low-carb diets.
Bacon: Cured meat derived from pork belly or back cuts, typically seasoned with salt and smoked. Bacon is low in carbohydrates and sugar but high in protein, fat (including saturated fat), vitamins (such as vitamin B1, vitamin B2, and vitamin B3), and minerals (including sodium and phosphorus). It is commonly fried, grilled, or baked and served as a breakfast meat, added to sandwiches, salads, and soups, and used as a flavouring ingredient in various dishes on low-carb diets.
Beef: The meat obtained from cattle, particularly from muscle tissues such as steaks, roasts, and ground beef. Beef is low in carbohydrates and contains varying amounts of fat depending on the cut, ranging from lean cuts (such as sirloin and tenderloin) to fattier cuts (such as ribeye and brisket). It is a rich source of protein, vitamins (such as vitamin B12, vitamin B6, and niacin), minerals (including iron and zinc), and essential amino acids. Beef is commonly cooked by grilling, roasting, braising, or stewing and is a staple protein source in many low-carb diets.
Bok Choy: A type of Chinese cabbage with thick, white stems and dark green leaves, popular in Asian cuisine. Bok choy is low in carbohydrates and calories but rich in vitamins (such as vitamin C, vitamin K, and vitamin A), minerals (including calcium and potassium), and antioxidants (such as glucosinolates and carotenoids). It is often stir-fried, steamed, or added to soups, stir-fries, and salads as a nutritious and flavorful vegetable option on low-carb diets.
Butter Lettuce: A variety of lettuce with small, loosely formed heads and tender leaves with a buttery texture. Butter lettuce is low in carbohydrates and calories but rich in vitamins (such as vitamin A, vitamin K, and folate), minerals (including potassium and calcium), and antioxidants. It is often used as a base for salads, wraps, and sandwiches or as a fresh, crisp topping for burgers and tacos on low-carb diets.
Basil: A fragrant herb from the mint family, prized for its aromatic leaves and culinary versatility. Basil is low in carbohydrates and calories but rich in vitamins (such as vitamin K and vitamin A), minerals (including calcium and magnesium), and antioxidants (such as flavonoids and volatile oils). It is commonly used as a fresh herb in various dishes, including salads, sauces, soups, and pesto, and as a garnish for pizzas and pasta on low-carb diets.
Bay Leaves: Aromatic leaves from the bay laurel tree are commonly used as a seasoning in cooking for their distinctive flavour and fragrance. Bay leaves are low in carbohydrates and calories but rich in essential oils, including eugenol and cineole, which impart a savoury, slightly floral taste to dishes. They are often used whole or ground in soups, stews, sauces, marinades, and braises to enhance flavour and aroma in low-carb recipes.
C
Calories (Cal): Units of energy derived from food and beverages.
Carbohydrates (Carbs): One of the three macronutrients commonly restricted in low-carb diets due to their impact on blood sugar levels.
Carnivore Diet: A ketogenic diet variation that only allows meat and eggs.
CLA: Conjugated linoleic acid, a type of Omega-6 fatty acid.
Collagen: A protein found in connective tissues, often supplemented in low-carb diets for joint health and skin elasticity.
Cyclical Keto Diet (CKD): A ketogenic diet variation involving carb-loading for 1-2 days before intense workouts.
Calorie Restriction: A dietary approach that reduces overall calorie intake to promote weight loss, improve metabolic health, and extend lifespan. Calorie restriction can be achieved by consuming fewer calories than the body expends through physical activity and metabolic processes. While not inherently focused on carbohydrate intake, calorie restriction can indirectly lead to reduced carbohydrate consumption, as fewer overall calories often result in smaller portions and lower carbohydrate-containing foods.
Carb Backloading: A specific eating strategy that involves consuming most carbohydrates later in the day, typically after intense physical activity or in the evening. Carb backloading aims to optimize nutrient timing by prioritizing carbohydrate consumption when insulin sensitivity is highest and muscle glycogen stores are most likely to be replenished. This strategy may be used with low-carb or ketogenic diets to maximize athletic performance, muscle growth, and fat loss.
Carb Cycling: Carb cycling is a dietary approach that alternates between periods of low-carbohydrate intake and higher-carbohydrate intake on specific days or within specific meal windows. Athletes, bodybuilders, and individuals seeking to balance performance goals with weight management often use it. It involves strategically timing carbohydrate consumption to coincide with increased physical activity or to support muscle recovery and growth while minimizing fat gain.
Cheat Day: A planned day within a structured diet plan where individuals temporarily deviate from their usual dietary restrictions, often by indulging in foods that are typically restricted or considered unhealthy. In the context of low-carb diets, a cheat day may involve consuming higher amounts of carbohydrates than usual, including sugary treats, refined grains, and starchy foods. Cheat days are intended to provide psychological relief, prevent feelings of deprivation, and potentially stimulate metabolic processes, although their efficacy and appropriateness vary among individuals.
Cruciferous Vegetables: A group of nutrient-rich vegetables from the Brassicaceae family, known for their distinctive cruciferous or cross-shaped flower petals. Cruciferous vegetables are low in carbohydrates and calories but high in fibre, vitamins (such as vitamin C, vitamin K, and folate), minerals (including potassium and calcium), and phytonutrients (such as glucosinolates and sulforaphane). Examples include broccoli, cauliflower, kale, Brussels sprouts, and cabbage. They are often recommended for inclusion in low-carb diets due to their nutrient density and potential health benefits, including antioxidant and anti-inflammatory properties.
D
DHA: Docosahexaenoic acid, a type of Omega-3 fatty acid.
Dietary Fiber: Non-digestible carbohydrates in plant-based foods promote digestive health and help regulate blood sugar levels on a low-carb diet.
Dirty Keto: A ketogenic diet variation that allows for consuming processed and unhealthy foods within the carbohydrate limit.
Dietary Ketosis: A metabolic state achieved through a low-carbohydrate, high-fat diet, where the body shifts from primarily using glucose for energy to burning fat and producing ketones. In dietary ketosis, carbohydrate intake is restricted to a level low enough to induce ketosis, leading to increased fat metabolism and ketone production as a primary energy source. This state is often sought after by individuals following low-carb diets, such as the ketogenic diet, for weight loss, improved metabolic health, and enhanced mental clarity.
Dumping Syndrome: A potential side effect of rapid gastric emptying, typically observed after consuming high-carbohydrate meals, particularly in individuals who have undergone certain types of gastric surgery. Dumping syndrome is characterized by nausea, vomiting, abdominal cramps, diarrhoea, dizziness, and sweating, resulting from the rapid influx of carbohydrates into the small intestine. Low-carb diets can help avoid dumping syndrome by minimizing carbohydrate intake and promoting slower digestion and absorption of nutrients.
Daily Net Carbs: A method of tracking carbohydrate intake in low-carb diets, calculated by subtracting dietary fibre and certain sugar alcohols from total carbohydrate intake. Daily net carbs represent the number of carbohydrates that impact blood sugar levels, as fibre and certain sugar alcohols are not fully absorbed by the body and do not significantly raise blood glucose levels. Monitoring daily net carbs is common among individuals following low-carb diets to ensure they stay within their desired carbohydrate limits while still enjoying various foods.
Dressing: A liquid or semi-liquid mixture of ingredients flavouring and enhancing the taste of salads and other dishes. In the context of low-carb diets, dressing refers to salad dressings specifically formulated to be low in carbohydrates, typically containing ingredients such as olive oil, vinegar, herbs, spices, and sugar-free sweeteners. Low-carb dressings are important for individuals following this diet as they provide flavour and moisture to salads without adding significant carbohydrate content.
E
Electrolytes: Important minerals that carry an electrical charge and play essential roles in various physiological processes within the body, including nerve function, muscle contraction, fluid balance, and pH regulation. Common electrolytes include sodium, potassium, magnesium, calcium, chloride, and phosphate. On a low-carb diet, especially during the initial stages of carbohydrate restriction, electrolyte levels may fluctuate as the body adjusts to burning fat for fuel. It is essential to maintain adequate electrolyte balance by consuming foods rich in electrolytes or by supplementing with electrolyte-containing beverages or supplements to prevent symptoms such as muscle cramps, fatigue, headaches, and dizziness.
EPA: Eicosapentaenoic acid, a type of Omega-3 fatty acid.
Essential Fatty Acids (EFA): Healthy fats that the body cannot produce on its own, including omega-3 and omega-6 fatty acids.
Eggs: Oval-shaped reproductive bodies laid by female birds, particularly chickens, often used as a human food source. Eggs are highly nutritious, containing high-quality protein, vitamins (such as vitamins A, D, and B12), minerals (including iron and zinc), and essential fatty acids. They are naturally low in carbohydrates and are commonly consumed in various forms, including boiled, scrambled, fried, or incorporated into omelettes, frittatas, and quiches, making them a staple food in many low-carb diets.
Eggplant: A purple-skinned vegetable from the nightshade family, known for its meaty texture and mild flavour. Eggplant is low in carbohydrates and calories but rich in fibre, vitamins (such as vitamin C, vitamin K, and vitamin B6), minerals (including potassium and manganese), and antioxidants (such as nasunin and chlorogenic acid). It is commonly used in cooking, where it can be grilled, roasted, sautéed, or baked and used as a meat substitute in dishes such as eggplant parmesan or as a vegetable component in stir-fries, curries and casseroles on low-carb diets.
F
Fat-Adapted: When the body has adapted to burning fat for fuel instead of carbohydrates, typically achieved through long-term adherence to a low-carb diet.
Fits Your Macros (FYM): Refers to eating foods that meet one’s macronutrient goals. This can sometimes also include eating foods from the “excluded” list just because they are within one’s macronutrient count.
Fasting: The practice of abstaining from food and, in some cases, drink for a specific time. Fasting can be incorporated into low-carb approaches to enhance fat-burning and promote metabolic flexibility. Standard fasting methods include intermittent fasting, where individuals cycle between periods of eating and fasting, and extended fasting, which involves longer periods of abstaining from food. Fasting may help support weight loss, improve insulin sensitivity, and promote overall health when combined with a low-carb diet.
Fat Bombs: Fat Bombs are High-fat, low-carbohydrate snacks designed to provide a quick source of energy and satiety while following a low-carb diet. They are typically made from ingredients such as coconut oil, butter, cream cheese, nuts, seeds, and low-carb sweeteners, mixed together, and shaped into small, portable servings. They are popular among individuals on low-carb or ketogenic diets as a convenient way to increase fat intake and curb cravings without significantly raising blood sugar levels.
Fibre: Fibre is an indigestible carbohydrate found in plant-based foods that plays a crucial role in digestive health and overall well-being. It is important for digestion and can be included in a low-carb diet through sources such as non-starchy vegetables, nuts, seeds, and low-carb fruits. Fibre helps promote regular bowel movements, supports gut health by feeding beneficial gut bacteria, aids in weight management by promoting feelings of fullness, and may help regulate blood sugar and cholesterol levels.
Flu (Keto Flu): Referring to the “keto flu,” a potential side effect experienced by some individuals when starting a ketogenic diet or entering ketosis. The keto flu typically manifests as flu-like symptoms, including fatigue, headache, dizziness, nausea, irritability, and brain fog, as the body adjusts to using ketones as its primary fuel source instead of carbohydrates. This temporary discomfort may occur during the initial stages of transitioning to a low-carb or ketogenic diet but usually subsides within a few days to a week as the body adapts to the metabolic changes.
Full Macros: Consuming the recommended amount of all three macronutrients—fat, protein, and carbohydrates—in a low-carb diet to achieve nutritional balance and support overall health and wellness. Total macros refer to meeting individual macronutrient goals or targets tailored to specific dietary needs and objectives, such as weight loss, muscle maintenance, or metabolic health. Tracking and managing total macros involves monitoring food intake to ensure adequate consumption of fats and proteins while limiting carbohydrate intake to maintain ketosis or achieve desired metabolic outcomes.
G
GI: Glycemic Index measures how quickly carbohydrates in food raise blood sugar levels, with lower values preferred on low-carb diets.
GLA: Gamma-linolenic acid, a type of Omega-6 fatty acid.
Grass-fed: Grass-fed meat refers to meat from animals that primarily consume grass rather than grains. It is often preferred on low-carb diets for its higher nutrient content.
Green Beans: Long, slender pods harvested from various cultivars of the common bean plant, typically consumed as a vegetable. Green beans are low in carbohydrates and calories but rich in fibre, vitamins (such as vitamin C, vitamin K, and folate), minerals (including potassium and manganese), and antioxidants. They are commonly eaten cooked as a side dish, added to salads, stir-fries, casseroles, and soups, or incorporated into vegetable medleys on low-carb diets.
Greek Yogurt: A thick, creamy yoghurt with a tangy flavour, traditionally made by straining regular yoghurt to remove excess whey and liquid. Greek yoghurt is low in carbohydrates and sugar but high in protein, making it a popular choice for individuals following low-carb diets. It is also a good source of probiotics, calcium, and other essential nutrients. Greek yoghurt can be enjoyed plain or flavoured, served as a breakfast food, snack, or ingredient in smoothies, dips, and dressings on low-carb diets.
Gluconeogenesis: The metabolic process by which the body synthesizes glucose from non-carbohydrate sources, such as amino acids, glycerol, and lactate, primarily occurring in the liver and kidneys. Gluconeogenesis plays a crucial role in maintaining blood glucose levels during periods of fasting, prolonged exercise, or low-carbohydrate intake when glucose availability from dietary sources is limited. It is a tightly regulated process involving various enzymes and substrates to ensure adequate glucose production for vital bodily functions, such as fueling the brain and red blood cells. Gluconeogenesis may occur during low-carb intake to supply glucose to tissues that cannot use ketones for energy.
H
High-Fat: A dietary approach emphasizing a higher intake of healthy fats and a lower intake of carbohydrates, commonly seen in low-carb and ketogenic diets.
Hunger: Hunger is the sensation prompting the desire to eat, and it is often managed differently on low-carb diets due to changes in appetite hormones.
Heavy Whipping Cream (HWC): Often used instead of milk and other liquid dairy on a ketogenic diet due to its high fat content.
Hazelnuts: Small, round nuts produced by the hazel tree, prized for their rich, nutty flavour and crunchy texture. Hazelnuts are low in carbohydrates and sugar but high in healthy fats, protein, vitamins (such as vitamin E, vitamin B6, and folate), minerals (including manganese, copper, and magnesium), and antioxidants (such as vitamin E and flavonoids). They are commonly eaten raw as a snack, roasted and seasoned, or incorporated into various dishes, including desserts, salads, baked goods, and spreads like Nutella. Hazelnuts are a nutritious option for those following a low-carb diet due to their nutrient density and versatility in cooking.
I
Insulin Resistance (IR) is a condition in which cells become less responsive to insulin, leading to elevated blood sugar levels. It is often improved by reducing carbohydrate intake on a low-carb diet.
Intermittent Fasting (IF): An eating pattern alternating between eating and fasting periods, commonly practised alongside low-carb diets for enhanced fat burning.
Iceberg Lettuce: A type of lettuce with a tight, compact head of crisp, pale green leaves commonly used in salads and sandwiches. Iceberg lettuce is low in carbohydrates and calories but contains some fibre, vitamins (such as vitamin K and vitamin A), and minerals (including potassium). It is known for its crisp texture and mild flavour, making it a popular choice for adding crunch and freshness to dishes on low-carb diets.
Inulin: A type of soluble fibre found in certain plants, including chicory root, Jerusalem artichokes, and some fruits and vegetables. Inulin is classified as a prebiotic fibre, meaning it serves as a food source for beneficial bacteria in the gut, promoting gut health and digestion. It is low in carbohydrates and calories but can add sweetness and creaminess to foods when used as a sugar and fat substitute in low-carb recipes. Inulin is also used as a food additive and dietary supplement to boost fibre intake and support digestive health.
J
Jerky: A lean meat product trimmed off fat, sliced into thin strips, and dried to prevent spoilage. Jerky is typically made from beef but can also be made from other meats such as turkey, pork, or venison. The meat is seasoned with spices, herbs, and sometimes sugar-free marinades to enhance the flavour before being dried through various methods, such as air-drying, smoking, or dehydrating. Low-carb jerky is a popular snack choice for individuals following low-carbohydrate diets due to its high protein and minimal carbohydrate content. It provides a convenient and portable source of protein that can help satisfy hunger and cravings between meals without significantly impacting blood sugar levels. Jerky comes in various flavours and textures, making it a versatile snack option for those seeking to maintain a low-carb lifestyle.
Jicama: A crunchy root vegetable that is low in carbohydrates and high in fibre. Jicama can be eaten raw or cooked and is often used as a low-carb alternative to water chestnuts or potatoes in recipes.
K
Keto Flu: Temporary symptoms experienced when transitioning to a ketogenic diet, including fatigue, headaches, and irritability, often alleviated with proper hydration and electrolyte intake.
Ketone: The alternate fuel your body will use when glucose is not available, typically through restriction of carbs.
Ketosis: Metabolic state achieved by consuming very few carbohydrates, where the body primarily burns fat for fuel, a central goal of low-carb and ketogenic diets.
Ketoacidosis: A severe medical condition characterized by high levels of ketones and acidity in the blood. While ketosis, a natural metabolic state, is common in low-carb and ketogenic diets, ketoacidosis typically occurs in individuals with uncontrolled diabetes or other underlying health issues. Symptoms of ketoacidosis may include excessive thirst, frequent urination, nausea, vomiting, abdominal pain, confusion, and difficulty breathing. It’s important to differentiate between nutritional ketosis, which is generally safe and controlled, and ketoacidosis, which requires immediate medical attention.
Kale: A leafy green vegetable belonging to the cabbage family, characterized by dark green or purple leaves with a slightly bitter taste and a firm texture. Kale is low in carbohydrates and calories but rich in vitamins (such as vitamin K, vitamin A, vitamin C, and folate), minerals (including calcium, potassium, and manganese), and antioxidants (such as flavonoids and carotenoids). It is often used in salads, smoothies, soups, stir-fries, and as a nutrient-dense alternative to lettuce or spinach in various dishes.
Keto (Adjective): Short for “ketogenic” or “ketosis,” keto refers to a low-carbohydrate, high-fat dietary approach designed to induce a state of ketosis in the body, where it primarily burns fat for fuel instead of carbohydrates. The keto diet typically involves drastically reducing carbohydrate intake while increasing consumption of fats and maintaining a moderate protein intake. It is commonly used for weight loss, managing certain medical conditions (such as epilepsy and type 2 diabetes), and improving metabolic health.
Read more about how Keto and Low Carb diets help manage Type 2 Diabetes.
Ketogenic (Adjective): Relating to or characteristic of the ketogenic diet or ketosis, a metabolic state achieved through a low-carbohydrate, high-fat dietary approach. A ketogenic diet is designed to promote the production of ketones in the liver, which are used as an alternative fuel source in the absence of carbohydrates. Foods consumed on a ketogenic diet are typically low in carbohydrates, moderate in protein, and high in healthy fats. The ketogenic diet has gained popularity for its potential benefits in weight loss, blood sugar control, and cognitive function.
L
LBM: Lean Body Mass is the weight of everything in your body besides fat.
LCHF: Low Carb Healthy Fat or Low Carb High Fat, a dietary approach emphasizing low carbohydrate intake and higher fat consumption, commonly used for weight loss and metabolic health.
Lazy Keto: A ketogenic diet variation focusing solely on carbohydrate intake.
Low-Carb: A dietary approach limiting carbohydrate intake to promote weight loss, stabilize blood sugar, and improve overall health.
Lettuce: A leafy green vegetable commonly used in salads, sandwiches, wraps, and garnish. Lettuce varieties include romaine, iceberg, butterhead, and leaf lettuce, each with its texture and flavour profile. Lettuce is low in carbohydrates and calories but rich in water, fibre, vitamins (such as vitamins K, A, and C), and minerals (including potassium and folate). It is a staple ingredient in many low-carb dishes, providing freshness, crunch, and nutritional value.
Lamb: The meat obtained from young sheep, known for its tender texture and distinct flavour. Lamb is low in carbohydrates and rich in protein, vitamins (such as vitamin B12, vitamin B6, and niacin), minerals (including iron and zinc), and healthy fats. It is commonly consumed as cuts such as chops, roasts, and ground meat and is featured in various cuisines worldwide. Lamb is a popular protein choice for individuals following low-carb diets due to its nutrient density and versatility in cooking.
Liver: An organ found in vertebrates, including humans, responsible for essential functions such as metabolism, detoxification, and nutrient storage. The Liver is also referred to the edible organ meat obtained from animals such as cows, chickens, pigs, and ducks. The liver is low in carbohydrates but rich in protein, vitamins (such as vitamin A, B12, and folate), minerals (including iron and copper), and essential nutrients. It is often consumed as liver pâté, liverwurst, or cooked as a main dish or ingredient in various recipes, providing a concentrated source of nutrients for individuals following low-carb diets.
Lipase: An enzyme produced by the pancreas and other digestive organs that plays a crucial role in breaking down dietary fats (lipids) into smaller molecules, such as fatty acids and glycerol, for absorption and utilization by the body. Lipase facilitates the digestion and absorption of fats in the small intestine, enabling the body to extract energy and essential fatty acids from dietary fat sources. On a low-carb, high-fat diet, lipase activity may be particularly important for efficient fat digestion and metabolism, supporting overall nutrient absorption and energy production.
M
Macro: Short for “macronutrient,” referring to the main categories of nutrients that provide energy and essential building blocks for the body. The three primary macronutrients are fat, protein, and carbohydrates. In the context of low-carb diets, tracking macros is vital to ensure appropriate intake of each macronutrient, particularly to maintain a sufficient intake of protein and healthy fats while limiting carbohydrates to achieve and sustain a state of ketosis or other metabolic goals.
Metabolism: Metabolism is the body’s complex process of converting food into energy to sustain life and support physiological functions. Metabolism involves various biochemical reactions that break down nutrients from food into usable energy and building blocks for cells, tissues, and organs. Low-carb diets can influence metabolism by altering the body’s fuel source from primarily carbohydrates to fats and ketones, potentially leading to changes in energy expenditure, hormone levels, and metabolic efficiency over time.
Mushrooms: Fleshy, edible fungi from the kingdom Fungi, known for their diverse shapes, textures, and flavours. Mushrooms are low in carbohydrates and calories but rich in protein, fibre, vitamins (such as vitamin D, vitamin B2, and vitamin B3), minerals (including potassium and selenium), and antioxidants (such as ergothioneine). They are commonly used in cooking to add flavour and texture to dishes, including soups, stir-fries, salads, and sauces, and are versatile ingredients in low-carb diets.
Macadamia Nuts: Large, creamy nuts native to Australia, prized for their rich, buttery flavour and nutritional profile. Macadamia nuts are low in carbohydrates and contain primarily healthy fats, including monounsaturated fats, which are beneficial for heart health. They are also a good source of protein, dietary fibre, vitamins (such as vitamin B1 and vitamin B6), minerals (including magnesium and manganese), and antioxidants (such as flavonoids and tocotrienols). Macadamia nuts are commonly eaten raw or roasted as a snack or added to baked goods, salads, and desserts on low-carb diets.
MCT Oil (Medium-Chain Triglycerides): A type of fat rapidly converted into ketones for energy on low-carb and ketogenic diets.
Micro: Micronutrients, the vitamins and minerals in foods.
N
Net Carbs (NC): The total carbohydrates in a food minus the fibre and certain sugar alcohols, a key concept in low-carb dieting for managing blood sugar levels.
Non-Scale Victory (NSV): Achievements or improvements unrelated to weight loss on a diet, such as increased energy or improved mood.
Nuts: Hard-shelled fruits of various trees and plants, typically containing a single seed or kernel. Nuts are a diverse group of edible seeds rich in healthy fats, protein, fibre, vitamins, minerals, and antioxidants. Common nuts include almonds, walnuts, pecans, cashews, pistachios, and hazelnuts. They are prized for their nutritional benefits and versatility in cooking and snacking. Nuts are often included in low-carb diets as a source of healthy fats and nutrients while maintaining moderate carbohydrate intake.
Nutritional Yeast: A deactivated yeast product commonly used as a food seasoning and flavour enhancer, particularly in vegan and vegetarian cooking. Nutritional yeast is produced by culturing yeast strains, typically Saccharomyces cerevisiae, on a nutrient-rich medium such as molasses. After fermentation, the yeast cells are deactivated (killed) through heat, harvested, washed, and dried to produce a flaky or powdery yellow substance. Nutritional yeast is rich in protein, vitamins (such as vitamin B12, thiamine, riboflavin, and niacin), minerals (including zinc and selenium), and is often fortified with additional nutrients. It has a savoury, cheese-like flavour and is commonly used as a topping for popcorn, salads, pasta, and other dishes, as well as a flavouring agent in sauces, dressings, and dips. Nutritional yeast is low in carbohydrates and can be incorporated into low-carb diets to add flavour and nutritional value to meals.
O
OMAD (One Meal A Day): An intermittent fasting protocol involving one meal per day, often combined with low-carb diets for enhanced fat-burning and weight loss.
Organic: Foods grown without synthetic pesticides or fertilizers, often preferred on low-carb diets for their higher nutrient content and potential health benefits.
Olive Oil: An oil extracted from olives, the fruit of the olive tree (Olea europaea). Olive oil is a staple ingredient in Mediterranean cuisine and is widely used for cooking, salad dressings, and condiments. It is categorized based on its extraction process and quality, with extra virgin olive oil being the highest quality and most flavorful, obtained from the first cold pressing of olives without using heat or chemicals. Olive oil is prized for its rich flavour, high monounsaturated fat content, antioxidants (such as vitamin E and polyphenols), and potential health benefits, including heart health, inflammation reduction, and improved cholesterol levels. It is commonly recommended in low-carb diets as a healthy source of fat and flavour enhancer in various dishes.
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Paleo Diet: A dietary approach based on foods presumed to have been consumed by early humans, emphasizing whole foods while excluding processed and high-carb items.
Polycystic Ovarian Syndrome (PCOS): Polycystic ovary syndrome is caused by an imbalance of androgens. PCOS affects women’s hormone levels. Common symptoms include ovarian cysts, irregular menstrual periods, and hair on the face and body. This condition is known to improve on the keto diet
Protein: A macronutrient essential for muscle repair and growth, often emphasized on low-carb diets to maintain lean body mass and promote satiety.
Pecans: Pecans are nuts harvested from pecan trees native to North America. They are characterized by their rich, buttery flavour and crunchy texture. Pecans are relatively low in carbohydrates and high in healthy fats, particularly monounsaturated fats, which may promote heart health. They also contain fibre, protein, vitamins (such as E, A, and B), and minerals (including magnesium, manganese, and zinc). Pecans are commonly eaten as a snack, added to salads, baked goods, and desserts, or used as a topping for dishes on low-carb diets.
Peppers: Peppers are fruits of various plants belonging to the capsicum genus, available in multiple colours, sizes, and flavours. Common types include bell peppers, jalapeños, serranos, and chilli peppers. Peppers are low in carbohydrates and calories but rich in vitamins (such as vitamin C, vitamin A, and vitamin K), minerals (including potassium and manganese), and antioxidants (such as capsaicin and carotenoids). On low-carb diets, they are used in cooking to add flavour, colour, and heat to dishes, such as salads, stir-fries, soups, sauces, and salsas.
Pumpkin: Pumpkin is a winter squash known for its round, orange-coloured fruit with sweet, flavorful flesh and edible seeds. It is low in carbohydrates and calories but rich in vitamins (such as vitamin A, vitamin C, and vitamin E), minerals (including potassium and magnesium), fibre, and antioxidants (such as beta-carotene). Pumpkin can be roasted, steamed, boiled, or pureed and used in sweet and savoury dishes, including soups, stews, pies, muffins, and smoothies, as a nutrient-dense ingredient on low-carb diets.
Paleo (Adjective/Noun): The Paleo diet, short for Paleolithic diet, is a dietary approach that seeks to mimic the eating habits of early humans during the Paleolithic era. While not strictly low-carb, some versions of the Paleo diet emphasize whole, unprocessed foods such as lean meats, fish, fruits, vegetables, nuts, and seeds while excluding grains, legumes, dairy, refined sugars, and processed foods. This can result in a lower carbohydrate intake compared to a standard diet. The Paleo diet is based on the belief that modern agricultural practices and processed foods are incompatible with the human body’s genetic makeup and may contribute to various health issues.
Polyunsaturated Fats: Polyunsaturated fats are dietary fats found in certain plant-based oils, nuts, seeds, and fatty fish. They are characterized by having multiple double bonds in their chemical structure, which makes them liquid at room temperature. Polyunsaturated fats include omega-3 fatty acids and omega-6 fatty acids, which are essential fatty acids because the body cannot produce them and must obtain them from food sources. Polyunsaturated fats are considered healthy and can be included in a low-carb diet to provide essential fatty acids, support heart health, reduce inflammation, and promote overall well-being. Sources of healthy polyunsaturated fats include flaxseeds, chia seeds, walnuts, and fatty fish such as salmon, mackerel, and trout.
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Quinoa: While quinoa is considered a healthy whole grain, it’s relatively high in carbohydrates compared to other low-carb options. However, in moderation, it can still fit into a low-carb diet for those who are not strictly ketogenic. A pseudocereal grain native to South America, cultivated for its edible seeds. Quinoa is relatively low in carbohydrates and gluten-free, making it suitable for individuals following a moderately low-carb or gluten-free diet. It is rich in protein, containing all nine essential amino acids, fibre, vitamins (such as vitamin E, vitamin B2, and folate), minerals (including magnesium, iron, and zinc), and antioxidants. Quinoa seeds have a nutty flavour and a slightly chewy texture when cooked, and they can be used as a nutritious alternative to grains in salads, soups, stir-fries, and side dishes. Quinoa is valued for its nutritional profile and versatility in cooking, making it a popular choice among health-conscious individuals seeking a diverse range of low-carb foods.
Queso Fresco: A type of fresh cheese popular in Mexican cuisine. Queso fresco is typically made from cow’s milk and has a mild, slightly salty flavour. It’s lower in carbohydrates than aged cheeses and can be included in moderation in low-carb recipes such as salads, tacos, and omelettes.
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Resistance Training: Also known as strength training or weightlifting, resistance training involves exercises that use resistance to build muscle strength and endurance. It’s a valuable component of many low-carb diets, as it helps preserve lean muscle mass while promoting fat loss.
Riced Cauliflower: This is cauliflower that has been finely chopped or processed into small, rice-like grains. It is a popular low-carb alternative to traditional rice and can be used in various dishes such as stir-fries, casseroles, and salads.
Remnant Protein Sparing (Noun Phrase): The body’s physiological mechanism that preserves muscle protein during periods of low-carbohydrate intake. When following a low-carb diet, the body prioritizes the preservation of muscle mass by sparing the breakdown of muscle protein for energy. This process involves using alternative fuel sources, such as fat and ketones, to meet energy demands while minimizing the breakdown of muscle tissue. Remnant protein sparing is essential for maintaining lean body mass and metabolic health during periods of carbohydrate restriction.
Renal Threshold (Noun Phrase): The specific blood glucose concentration at which the kidneys begin to excrete excess glucose in the urine. Understanding the renal threshold is crucial in the context of blood sugar management on a low-carb diet. By keeping carbohydrate intake low, individuals aim to keep blood glucose levels within a range that prevents excess glucose excretion by the kidneys. This helps maintain stable blood sugar levels and prevents spikes in glucose that can disrupt metabolic health. Monitoring and managing the renal threshold can be beneficial for individuals with conditions such as diabetes or insulin resistance.
Rest Day (Noun Phrase): Planned days within a fitness or dietary regimen characterized by lower calorie intake and reduced physical activity levels. Rest days are commonly incorporated into various training programs, including those that advocate for low-carb approaches. During rest days, individuals may reduce their calorie intake to align with their reduced energy expenditure. This may involve consuming fewer carbohydrates and adjusting overall macronutrient intake to support recovery and optimize metabolic processes. Rest days allow the body to recover from intense training, reduce the risk of overtraining, and promote muscle repair and growth. Incorporating rest days into a low-carb approach helps maintain overall metabolic balance and supports long-term adherence to the diet plan.
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Sugar Alcohols are sweeteners often used in low-carb products as sugar substitutes, providing sweetness with fewer carbohydrates and calories.
Spinach: A leafy green vegetable with dark, tender leaves known for its mild flavour and nutritional benefits. Spinach is low in carbohydrates and calories but rich in vitamins (such as vitamin A, vitamin C, and vitamin K), minerals (including iron and magnesium), and antioxidants (such as lutein and zeaxanthin). It is often eaten raw in salads, sautéed as a side dish, or incorporated into soups, stews, and omelettes on low-carb diets.
Salmon: A fatty fish species native to freshwater and saltwater environments, prized for its rich flavour and nutritional value. Salmon is low in carbohydrates and an excellent source of protein, healthy fats (including omega-3 fatty acids), vitamins (such as vitamin D and vitamin B12), and minerals (including selenium and potassium). It is commonly grilled, baked, broiled, or smoked and served as a main dish or added to salads, wraps, and stir-fries on low-carb diets.
Steak: A thick slice of meat, usually beef, cut perpendicular to the muscle fibres and typically cooked by grilling, broiling, or pan-searing. Steak is low in carbohydrates and rich in protein, vitamins (such as vitamin B12, vitamin B6, and niacin), minerals (including iron and zinc), and healthy fats. It comes in various cuts, such as ribeye, sirloin, and filet mignon, with varying levels of tenderness and marbling. Steak is a popular protein choice in many low-carb diets.
Shirataki Noodles: Shirataki noodles are slender, white noodles made from glucomannan starch, a type of starch that the body cannot digest. They are made from the roots of the Konjac plant which is a type of yam. As a result, these noodles boast an incredibly low calorie and carbohydrate profile. These noodles are a popular part of Japanese Culture. However, due to their low carbohydrate content and versatility, they have gained popularity among people looking to cut down their carbs and stay healthy.
Shrimp: Small shellfish with a sweet, delicate flavour, commonly harvested from fresh and saltwater environments. Shrimp are low in carbohydrates and calories but high in protein, vitamins (such as vitamin B12 and D), minerals (including selenium and iodine), and omega-3 fatty acids. They are versatile seafood and can be grilled, boiled, sautéed, or stir-fried. They are used in various dishes, including salads, pasta, stir-fries, and seafood soups on low-carb diets.
Sardines: Small, oily fish packed in cans or jars, known for their rich flavour and nutritional benefits. Sardines are low in carbohydrates and an excellent source of protein, healthy fats (including omega-3 fatty acids), vitamins (such as vitamin D and vitamin B12), and minerals (including calcium and selenium). They are often consumed as a protein-rich snack, added to salads and sandwiches, or used in cooking to enhance flavour and nutrition in low-carb diets.
Swiss Chard: A leafy green vegetable with colourful stems and dark green leaves, closely related to beets and spinach. Swiss chard is low in carbohydrates and calories but rich in vitamins (such as vitamins A, K, and C), minerals (including magnesium and potassium), and antioxidants. It is often sautéed, steamed, or braised and served as a side dish, added to soups, quiches, and stir-fries, or used as a wrap for fillings on low-carb diets.
Strawberries: Strawberries are small, sweet-tart berries with a red colour and juicy texture, popular for their taste and nutritional value. They are low in carbohydrates and calories but high in fibre, vitamins (such as vitamin C, vitamin K, and folate), minerals (including potassium and manganese), and antioxidants (such as anthocyanins and ellagic acid). They are often eaten fresh as a snack, added to salads, yoghurt, and smoothies, or used in desserts and baked goods on low-carb diets.
Stall: A plateau or cessation of progress in weight loss or other goals, often encountered during a low-carb diet or any dietary regimen. A stall typically occurs when the body adapts to the reduced calorie or carbohydrate intake, resulting in a temporary halt in weight loss despite continued adherence to the diet. It may require adjustments in dietary strategies, such as modifying macronutrient ratios, increasing physical activity, or addressing underlying factors, to break through the stall and resume progress towards goals.
Starchy Vegetables: Vegetables that contain higher amounts of carbohydrates than non-starchy vegetables are often limited on low-carb diets due to their impact on blood sugar levels. Starchy vegetables include root vegetables (such as potatoes, sweet potatoes, and carrots), legumes (such as peas, beans, and lentils), and some winter squash varieties (such as butternut squash and acorn squash). While nutritious, starchy vegetables are higher in carbohydrates and may be restricted or consumed in moderation on low-carb diets to effectively manage blood sugar and insulin levels.
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Total Carbs: The sum of all carbohydrates in a food, including sugars, fibre, and starches, is a vital consideration for tracking carbohydrate intake on low-carb diets.
Tracking: The practice of monitoring food intake, macronutrients, and other dietary factors, often employed on low-carb diets to optimize weight loss and health goals.
Trigger Foods: Foods that have the potential to trigger overeating or cravings, particularly for carbohydrates, leading to difficulties in maintaining a low-carb diet. Trigger foods vary among individuals but often include highly palatable, processed foods high in sugar and refined carbohydrates, such as cookies, cakes, chips, and sugary beverages. These foods can stimulate reward centres in the brain, leading to feelings of pleasure and cravings, which may undermine efforts to adhere to a low-carb eating plan.
Transition Phase: The initial adjustment period when transitioning to a low-carb diet, during which the body adapts to reduced carbohydrate intake and shifts toward utilizing fats for energy production. The transition phase typically involves experiencing symptoms such as fatigue, headaches, irritability, and cravings as the body undergoes metabolic changes. It may take several days to weeks for individuals to fully adapt to the new dietary pattern and experience the potential benefits of a low-carb lifestyle, such as improved weight management, blood sugar control, and energy levels.
Turnips: Root vegetables belonging to the Brassicaceae family, characterized by round or cylindrical-shaped bulbs with a crisp texture and slightly peppery flavor. Turnips are low in carbohydrates and calories but rich in fibre, vitamins (such as vitamin C, K, and folate), minerals (including potassium and manganese), and antioxidants. They can be eaten raw or cooked and are commonly used in soups, stews, casseroles, and roasted vegetable dishes as a nutritious and flavorful ingredient in low-carb cooking.
Tofu: A versatile soy-based food made from curdled soy milk pressed into solid blocks with varying degrees of firmness. Tofu is low in carbohydrates and calories but rich in protein, making it a popular plant-based protein source for vegetarian and vegan diets and low-carb diets. It is neutral in flavour and readily absorbs marinades and seasonings, making it suitable for various dishes, including stir-fries, salads, soups, and grilled or baked tofu recipes.
Turkey: The meat from domesticated turkeys is typically consumed as a lean protein source in various culinary preparations. Turkey is low in carbohydrates and calories but high in protein, making it a staple food in many low-carb diets. It is available in various cuts, including whole birds, breasts, thighs, and ground meat, and can be prepared by roasting, grilling, baking, or simmering in soups, stews, and casseroles.
Tomatoes: Edible fruits of the Solanaceae family, botanically classified as berries, commonly used in cooking for their vibrant colour, sweet-tart flavour, and nutritional value. Tomatoes are relatively low in carbohydrates and calories but rich in vitamins (such as vitamin C, vitamin K, and vitamin A), minerals (including potassium and folate), and antioxidants (such as lycopene and beta-carotene). They are versatile ingredients in low-carb recipes, including salads, sauces, soups, sandwiches, and grilled or roasted vegetable dishes.
Thyme: An aromatic herb native to the Mediterranean region, prized for its intense flavour and culinary versatility. Thyme is low in carbohydrates and calories but rich in essential oils (such as thymol), vitamins (such as vitamin C and vitamin K), and minerals (including iron and manganese). It is commonly used as a seasoning in savoury dishes, including soups, stews, roasts, marinades, and vegetable dishes, adding depth of flavour and aroma to low-carb cooking.
Trout: A freshwater fish from the Salmonidae family, known for its delicate texture, mild flavour, and nutritional benefits. Trout is low in carbohydrates and calories but high in protein, omega-3 fatty acids, vitamins (such as D and B12), and minerals (including potassium and selenium). It is commonly enjoyed grilled, baked, or broiled and served as a main dish alongside vegetables or salads as part of a low-carb meal.
Tempeh: A fermented soybean product originating from Indonesia, made by culturing and fermenting cooked soybeans with a mold called Rhizopus oligosporus. Tempeh is low in carbohydrates and cholesterol-free but high in protein, fibre, vitamins (such as vitamin B2, vitamin B3, and vitamin B6), minerals (including iron and calcium), and probiotics. It has a nutty flavour and firm texture and is commonly used as a meat substitute in vegetarian and vegan dishes and a protein source in low-carb diets. Tempeh can be sliced, marinated, grilled, stir-fried, or crumbled and added to various recipes, including sandwiches, salads, stir-fries, and casseroles.
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Unsaturated Fats: Healthy fats found in foods like nuts, seeds, and avocados, are often emphasized on low-carb diets for their heart-healthy benefits.
Umami: A savory taste sensation often described as the fifth taste alongside sweet, sour, salty, and bitter. Umami-rich foods such as mushrooms, tomatoes, and fermented products can enhance the flavor of low-carb dishes without adding significant carbohydrates.
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Vegan Keto: A variation of the ketogenic diet that eliminates animal products, relying on plant-based sources of fat and protein to achieve ketosis.
Vegetables: Low-carbohydrate, high-fiber foods that are staples of most low-carb diets, providing essential vitamins, minerals, and antioxidants.
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Weight Loss: A common goal of low-carb diets, achieved by reducing overall calorie intake and promoting fat burning through carbohydrate restriction.
Whole Foods: Unprocessed, nutrient-dense foods naturally low in carbohydrates, such as lean meats, fish, vegetables, and nuts, commonly emphasized on low-carb diets.
Walnuts: Edible seeds obtained from the walnut tree, characterized by their hard, wrinkled shells and rich, creamy kernels. Walnuts are low in carbohydrates and sugar but high in healthy fats (including omega-3 fatty acids), protein, vitamins (such as vitamin E and vitamin B6), minerals (including magnesium and phosphorus), and antioxidants (such as polyphenols and ellagic acid). They are often eaten raw as a snack, added to salads, baked goods, and cereals, and used as a topping for yoghurt and oatmeal on low-carb diets.
Watercress: A leafy green aquatic plant belonging to the mustard family, prized for its peppery flavour and nutritional benefits. Watercress is low in carbohydrates and calories but rich in vitamins (such as vitamin K, vitamin C, and vitamin A), minerals (including calcium, iron, and manganese), and antioxidants (such as glucosinolates and phenolic compounds). It is commonly used in salads, sandwiches, soups, and smoothies as a nutrient-dense ingredient on low-carb diets.
Whey Protein: A protein-rich liquid byproduct obtained from the cheese-making process, separated from the curds during cheese production. Whey protein is low in carbohydrates and lactose but high in protein, containing all essential amino acids necessary for muscle repair and growth. It is available in powdered form as whey protein isolate or concentrate. It is commonly consumed as a dietary supplement or added to smoothies, shakes, and baked goods to boost protein intake on low-carb diets.
Wild Salmon: A salmon species caught in the wild rather than raised in aquaculture farms. Wild salmon is low in carbohydrates and calories but rich in protein, healthy fats (including omega-3 fatty acids), vitamins (such as vitamin D and vitamin B12), and minerals (including selenium and potassium). It is prized for its rich flavour, firm texture, and nutritional benefits and is commonly grilled, baked, broiled, or smoked and served as a main dish or added to salads, soups, and sandwiches on low-carb diets.
Wakame Seaweed: A type of edible seaweed native to East Asia, characterized by its deep green colour, delicate texture, and mild, slightly sweet flavour. Wakame seaweed is low in carbohydrates and calories but rich in vitamins (such as vitamin K, vitamin A, and vitamin C), minerals (including calcium, magnesium, and iodine), and antioxidants (such as fucoxanthin and phlorotannins). It is commonly used in Japanese cuisine, particularly in salads, soups, and sushi rolls, as a nutritious and flavorful ingredient on low-carb diets.
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Xylitol: A sugar alcohol commonly used as a sweetener in low-carb products. It has a lower glycemic index compared to regular sugar and is often used as an alternative sweetener in low-carb baking.
Xanthan Gum: A common thickening agent and stabilizer used in low-carb and gluten-free cooking and baking. Xanthan gum is derived from fermented sugar and is often added to low-carb recipes such as sauces, dressings, and baked goods to improve texture and consistency without adding significant carbohydrates.
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Yacon Syrup: A natural sweetener derived from the yacon plant’s roots. It contains fructooligosaccharides (FOS), which are prebiotic fibres that do not significantly impact blood sugar levels, making it a popular choice in low-carb diets.
Yucca: Also known as cassava or manioc, yucca is a starchy root vegetable commonly used in Latin American cuisine. While it’s higher in carbohydrates than other low-carb vegetables, it can still be included in moderate amounts in low-carb diets.
Yoghurt: A dairy product produced by fermenting milk with bacterial cultures, typically containing active, beneficial probiotics. Yoghurt is low in carbohydrates, especially in its unsweetened forms, and is a good source of protein, calcium, vitamin B12, and other nutrients. It is commonly consumed as a snack, breakfast food, or ingredient in smoothies, sauces, and dressings on low-carb diets.
Yams: Edible tuberous root vegetables belonging to the Dioscorea genus, often confused with sweet potatoes. Yams are low in carbohydrates and calories but rich in fibre, vitamins (such as vitamin C and vitamin B6), minerals (including potassium and manganese), and antioxidants (such as beta-carotene). They are commonly roasted, boiled, mashed, or baked and served as a side dish or incorporated into various recipes on low-carb diets.
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Zucchini: A versatile and low-carb vegetable commonly used in low-carb cooking and baking as a substitute for higher-carb ingredients like pasta. Zucchini noodles (zoodles) are a popular alternative to traditional pasta in low-carb recipes.
Zoodles: A playful term for zucchini noodles, which are thin strips of zucchini that resemble traditional pasta noodles. Zoodles are a popular low-carb alternative to pasta and can be used in a variety of dishes such as stir-fries, salads, and casseroles.