The healthiest foods with NO CARBS and NO SUGAR I’m about to give you are not insulinogenic.

Insulinogenic means it’s fattening. 

Out of all 3 macronutrients, carbs in the form of refined carbs and refined sugar spike the storing hormone insulin the most.

Which causes absolute metabolic chaos to your body. Basically, the more processing your food goes though, the worse it is for you.

With that in mind, here at the top 10 healthiest foods with no carbs and no sugar.

10 Healthiest Foods with NO CARBS and NO SUGAR

1. Beef

Your number one priority when it comes to your health is to prioritize eating high quality protein to build and maintain muscle. 

Muscle is your metabolic currency. It’s the key driver of your metabolism.

The more muscle you have, the more you get to eat.

The highest quality protein comes from animal products because it contains all essential amino for muscle building in its most bioavailable form.

You won’t find a hard time finding people reversing type 2 diabetes, losing a ton of weight, and even reversing autoimmune disorders eating a carnivore diet. Which is just all animal products – mostly beef. 

It’s basically a zero carb diet.

But not all animal protein are created equal. 

Ruminants like cows and lamb are the highest quality animal protein you can eat because they have 4 chambers in their stomachs. 

In contrast, pork and chicken are mono gastric animals like us.

Cows have the magical ability to turn grass, which humans can’t eat, and up-cycle it into delicious steak full of essential vitamins, minerals, and again, high quality protein in its most bio available form.

Don’t get me wrong, *I’m not advocating for CAFO’s. 

If you have access to it, grass fed and grass finished beef from a regenerative agriculture farm, where the cows spend their entire lives in pasture, is the way to go.

Regenerative agriculture is carbon negative. Because cow poop regenerates the top soil. 

Vote with your dollars.

2. Bone broth

All types of bone broth — like beef, chicken, fish, lamb and the likes — are staples in the traditional diets of every culture, as well the basis of all fine cuisine.

Bone broth, just like beef, contain important minerals in its most bio available form like calcium, phosphorus, magnesium, vitamin A, vitamin K2, iron, zinc, selenium, and manganese for example.

Bone broth is also one of the world’s best sources of natural collagen.

Collagen is actually the most abundant protein in the human body. It accounts for about 30% of its total protein. 

Collagen is the primary building block of your body’s skin, muscles, bones, tendons and ligaments and other connective tissues. 

It’s also found in your organs, blood vessels and intestinal lining. The problem is, most people are deficient in collagen.

The nutrients in bone broth also protects your joints, boosts gut health, maintains healthy skin, supports immune system function, boosts detoxification, and aids the metabolism.

It’s basically a superfood.

3. Eggs

Eggs contains hard to find vitamins and nutrients like lutein and choline which are essential for eye and brain health. 

And if you’re STILL under the impression that cholesterol is bad, and you’ve been avoiding beef, eggs, and the top layer of fat in bone broth. 

In 2015, the U.S. quietly dropped its caution about eating cholesterol-laden food. 

Undoing almost 40 years of government warnings about its consumption. 

Bet you didn’t see that on the news.

It was wrongly vilified to begin with because of bad science. Dietary cholesterol is NOT bad for you. It has nothing to do with your body’s cholesterol levels. 

In fact, cholesterol is important for every cellular function in the human body. *Your brain is mostly made up of cholesterol. 

If it’s so bad for you, why does the human body make it’s own cholesterol? You would die without it. 

Back to eggs. One egg contains 6 grams of high quality protein and virtually every single nutrient the human body needs to thrive. 

Eggs also contain retinol which is the bio available form of vitamin A. A nutrient that’s important for vision and immunity. 

As well as other important B vitamins like B1, B2, B3, B6, and B12, vitamin D, vitamin E, Vitamin K1 and K2, as well as omega 3 fatty acids. 

It’s basically nature’s version of a multivitamin. Most of the nutrients I mentioned are actually in the yolk.

4. Pork and chicken

I mentioned earlier that ruminants like beef and lamb are the highest quality source of animal protein because they still get to eat their natural diet of grass. 

But pork and chicken are also good alternatives. *Pork for example is high in Vitamin B1 and chicken is high in protein and low in fat.

Try to buy corn and soy free chicken and pork if you have access to it. But even conventionally raised pork and chicken are infinitely better than junk food.

5. Seafood

According to this amazing paper by Ty Beal, seafood ranks as some of the most nutrients dense foods on the planet in the form of small dried fish and bivalves. Bivalves are things like oysters and mussels.

For context, Hong Kong, the longest lived country in the world, also happens to eat the most meat in the world!

The average person eats 1.3 pounds of meat per day, and 2.04 pounds of animal products in total per day if you include eggs and dairy.

Japan, which sits at number two for life expectancy also eats an average of a pound of animal product per day.

Also, contrary to popular belief, most of the vaunted Blue Zones actually eat a lot of meat. I’ve been to Okinawa and Hong Kong twice and there are no vegetarian centenarians over there.

My point is don’t fear animal foods. We’ve been eating them for thousands of years.

6. Dairy

Most people that are lactose intolerant can actually process raw dairy in the form of raw milk and raw cheese, like parmigiano reggiano.

Low temp pasteurized milk and plain organic greek yogurt are also great dairy options.

If you look at the Maasai in Africa, a pastoralist tribe, they’re tall, muscular, and have perfect teeth. 

What’s interesting is their traditional diet consists almost entirely of raw milk, meat, and blood. Literally the definition of a carnivore diet.

Two thirds of their calories come from fat, and they consume 600 – 2000 mg of cholesterol a day. 

To put that number in perspective, the American Heart Association recommends consuming under 300 mg of cholesterol a day. 

In spite of a high fat, high cholesterol diet, the Maasai have low rates of diseases typically associated with such diets. 

They tend to have low blood pressure, their overall cholesterol levels are low, they have low incidences of cholesterol gallstones, as well as low rates of coronary artery diseases such as atherosclerosis. Imagine that?

7. Leafy greens

Leafy greens rank high in that nutrient density study because of its nutrient density to calorie ratio. 

They’re also loaded with fibre which can help flatten your glucose curve especially if you eat them first during your meal.

Leafy greens like lettuce, parsley, and arugula are basically free calories. 

If you have digestion problems, don’t go overboard with leafy greens. 

Especially with spinach, swiss chard, and kale because they’re high in oxalates. It’s the stuff that causes kidney stones. 

You can lower the oxalates in leafy greens by cooking them.

One caveat though is you have to buy organic if you’re gonna consume leafy greens because they’re heavily sprayed with pesticides – a known obesogen. Obesogens make people fat.

The next three foods are technically not zero carb and zero sugar but hear me out.

8. Non starchy fruit and vegetables

I’m talking about broccoli, cauliflower, brussel sprouts, bell peppers, asparagus, as well as cucumbers, zucchini, squash, and avocado.  

They contain a minimal amount of carbs but they also contain fibre. They’re also very low in calories so they basically count as zero carbs when you consider their net carb content. 

Avocado’s for example are rich in antioxidants and it’s packed with good saturated fats and twenty other vitamins, minerals, and micronutrients. 

I have yet to see a person who got fat from eating broccoli and cauliflower.

Same as leafy greens, try to buy organic if you’re gonna consume non starchy vegetables to lower your pesticide exposure. Worst case, soak your vegetables in baking soda.

9. Blueberries 

Blueberries get an honourable mention because pound for pound, they’re one of the best fruits you can eat. They reduce inflammation, curb sugar cravings, and are loaded with antioxidants that keep your cells healthy. 

Other berries like blackberries, raspberries, and strawberries are also great options.

Berries contain a tiny bit of carbs and sugar but pack quite the punch when it comes to its nutrient content. 

Fructose found in a food matrix like fruit is also not the same as high fructose corn syrup found in a can of Coke. We’ve been eating berries since the beginning of time.

A mix of berries and plain organic greek yoghurt can make a nice guilt free treat which drastically increases diet adherence. That’s a good trade off for the tiny sugar content if you ask me.

10. Dark Chocolate

Dark chocolate is full or antioxidants, fibre, and minerals. It’s actually one of the best sources of antioxidants on the planet.

This study showed that dark chocolate had more antioxidant activity, polyphenols, and flavanols than any other fruits tested which included blueberries and acai berries. 

It contains a decent amount of soluble fiber which helps keep you full longer. It’s also loaded with minerals like iron, magnesium, copper, manganese, potassium, phosphorus, zinc, and selenium. 

There’s definitely an adjustment period when you switch from milk chocolate to dark chocolate. Try to buy at least 80 or 85% cacao when you’re shopping for dark chocolate. 

If you don’t enjoy it, I’d argue you don’t know how to enjoy it properly. 

What you wanna do is put a square in your mouth, give it a minute, and let your body temperature melt it. It turns in to an unbelievably pleasurable experience. 1-2 squares should satisfy your sweet tooth.

As always, if this was helpful, share it with a friend who could benefit from it as well!

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