What fast foods can you eat on a low-carb diet?
Many fast foods, including hamburgers and sandwiches, are high in carbohydrates. However, simple strategies and choices can cut the carbohydrate content of many fast foods. It is okay to eat low-carb fast food occasionally, but it is not healthful to eat lots of fast food.
Many fast foods are fried in unhealthful oils or coated in salt to make them more appetizing. Also, additives, such as salt or oil make fast foods a less healthful option for people seeking to reduce carbohydrate consumption.
A low-carb diet is not necessarily a healthful diet, especially if someone mainly eats fried meat or high-calorie processed foods.
Tips for low-carb fast food
All healthful diets contain some carbohydrates.
A person's carbohydrate needs will vary based on their activity levels, their stature, and their health goals. For specific requirements, it is best to speak with a dietitian.
One study in Nutrition and Metabolism noted that to achieve a low-carb diet people should aim to consume less than 130 grams (g) of carbs each day.
Dietitians consider anyone consuming below 30 g of carbs per day to be on a very low-carbohydrate diet.
Some fast food restaurants do offer low-carb alternatives, but if not, the following tips can make it easier to eat low-carb fast food:
- Ask for sandwiches and burgers without the bun or bread.
- Replace sides, such as fries, potato chips, and bread with salad or a more nutrient dense carbohydrate choice, such as a fruit cup.
- Ask for grilled meat. If there is no grilled option available, take the fried skin off.
- Know the serving size, and keep portions small.
- Skip the main menu and head to the salad bar. Steer clear of dressing, and instead top the salad with protein, such as eggs or chicken. Add more flavor by including healthful fats, such as avocado, nuts, and seeds. Drizzle some lemon juice on top.
