How to Create a Light, No-Carb Dinner

According to the Harvard School of Public Health, high carbohydrate diets may lead to unhealthy weight, diabetes and cardiovascular disorders. From these studies, low-carbohydrate diets like the Atkins Diet, The Zone, and the South Beach Diet were born. Some low-carb dieters believe they need to fill up on red meat and often choose fatty foods for a dinner. But low-carb and no-carb dieters can actually eat a meal that is lighter and still full of flavor without adding any carbs.

Choose protein

The choice of protein can make a big difference in carbs, flavor and how light the meal is. Fish and chicken are both good choices since they contain no natural carbohydrates. Roasting and baking are the preferred cooking methods to keep cooking light since fats are released and no extra fats and oils are added. Buy fresh fish and poultry for the best flavor. If you can't find or can't afford fresh, choose frozen options that don't have added breading or batter since such additions are typically made of flour and so will add carbs.

Vegetables

Include lots of vegetables. Most vegetables do have some carbohydrates, but they are very low. For instance, asparagus and broccoli each have fewer than 10g of carbohydrate in an entire cup. Iceberg lettuce is even better, with just 1g per cup. Creating a green salad out of iceberg, bok choy, cucumbers, olives, eggs, radishes, and fat-free or low-fat cheese adds flavor without carbohydrates. Top off your salad with a no-carb or low-carb dressing like a blue cheese or vinaigrette. Or you can make your own if you want to add flavors or create a unique combination. Try oil and vinegar with garlic and parmesan cheese, for instance.

Add a drink

You can make the meal more formal by adding a beverage. Wine is a good choice, since both red and white add fewer than 2g of carbohydrates in a glass. If you want to avoid adding alcohol, have tea with a sprig of mint or sparkling water.

Dessert

You can even have dessert for a no-carb or low-carb meal and still keep it light. A dish of unsweetened jello will cleanse the palate and give you a sweet burst. You can add some sugar-free whipped cream for a sweeter taste. For something a little heavier but still low-carb, pour a bit of half-and-half or heavy cream on the jello or create a no-sugar, no-carb cheesecake pudding or a low-carb cheesecake pie.

Use flavor

You can dress up a dish a lot without adding fat, calories or carbohydrates pretty easily. Add spices like curry, red pepper flakes, ginger and balsamic vinegar. You can create no-carb sauces by using an oil base, but if you shop carefully, you can find some commercial preparations that use a lower-fat base for a lighter meal. Be sure to read carefully to see that they don't also have added sugar that will add carbohydrates.

The diet

Remember that experts suggest all diets include some carbohydrates from high-fiber foods like fruits and whole grains like oatmeal. In fact, the USDA recommends the average adult get 45% of the daily calories from carbohydrates. But you can create a light, low-carb or no-carb dinner that is still full of flavor with a little creativity.

References

"Good Carbs Guide the Way." Harvard School of Public Health. Hsph.Harvard.edu.

USDA. Usda.gov.