14 Low Carb Soft Foods For The Elderly
Introduction
Many senior citizens face a difficult struggle between choosing foods that are high in quality and low in carbs. These twelve low-carb soft foods for the elderly are perfect for those looking to maintain a healthy diet while still consuming delicious, enticing dishes.
The first on the list is a classic: mashed potatoes. A study published by the American Journal of Clinical Nutrition has found that potatoes rank among one of the top five most nutrient-rich vegetables consumed by Americans. Mashed potatoes retain their nutritional qualities when cooked with skim milk instead of cream or butter, and mashed cauliflower can be substituted as an even healthier alternative.
Another popular low-carb option for this list is scrambled eggs. Eggs are loaded with protein, and the protein they contain is “heart-healthy” protein – it’s full of amino acids that help reduce LDL (bad) cholesterol levels in the bloodstream. One study published in the Journal of Nutrition found that eggs raise levels of HDL (good) cholesterol.
Mushrooms are not just fashionable, they are also nutrient-rich. Mushrooms are high in riboflavin, niacin, potassium, selenium, and vitamin D. They have also been shown to help reduce cancer risk when cooked without oil or butter and served atop foods rich in fiber.
14 Low Carb Soft Foods For The Elderly
1. Fish
Fish is a great source of lean protein. If you are concerned about the mercury levels found in many fish, you can always purchase fish that is lower in mercury, such as white fish. Whitefish contains omega-3 fatty acids, which have been proven to reduce inflammation throughout the body. Fish rich in omega-3s will provide your body with an excellent dose of healthy essential fats.
2. Chicken
Chicken is another great source of lean protein. The best type of chicken for this list is the dark meat chicken. It contains more riboflavin than white meat, and its white meat contains phytosterols which help reduce cholesterol in the bloodstream. Chicken also contains vitamin B12, which is necessary for proper red blood cell formation and neurological function in the body.
3. Greek Yogurt
Greek yogurt is loaded with protein! The protein in Greek yogurt provides your body with much-needed protein when your diet lacks essential fatty acids; it also helps to reduce inflammation throughout the body by supporting healthy skin, joints, and bones. Greek yogurt, like other yogurts, contains probiotics that help to regulate the digestive system and protect against disease.
4. Hard-Boiled Eggs
Hard-boiled eggs are high in protein, and because they are so easy to digest, they act as a great meal replacement throughout the day. They also contain riboflavin, which aids in skin health and cellular energy production. Use hard-boiled eggs as a substitute for sandwiches or burgers; simply cut them into slices once cooked and load it with vegetables or low carb meat alternatives like veggie burgers or low carb deli meats.
5. Brown Rice
Brown rice is low in net carbs, meaning that it contains fewer carbs than most other grains. It also contains plenty of fiber. Brown rice is an excellent source of manganese, which has been linked to lower blood pressure.
6. Spinach
Spinach is a leafy green vegetable that provides the body with several essential nutrients, including calcium, iron, and magnesium. Spinach is loaded with vitamin K – one cup offers roughly 3x the recommended daily intake of vitamin K! Vitamin K has been shown to reduce blood clots, clean arteries, and reduce other types of cardiovascular disease.
7. Yam
Yams contain vitamin C and vitamin B6, and they also retain the majority of their nutrients when cooked. One cup of yams offers around 100 calories and less than 40 grams of carbohydrates in total – low enough for this list!
8. Artichoke
Artichokes are surprisingly low in carbs; they contain only 7 grams per medium-sized artichoke. Artichokes also offer a significant amount of fiber (4 grams per serving), making them perfect for those who need to add fiber to their diets. Artichokes can be boiled, steamed, or eaten raw; they make a great snack when dipped in melted butter!
9. Leafy Green Vegetables
Leafy green vegetables are packed with fiber, vitamins, and minerals. The best for this list is bok choy, which contains around 18 grams of carbs per 1 cup serving. Bok choy has an impressive amount of vitamin C – it offers roughly 100% of the recommended daily intake. It also boasts a significant amount of many other vitamins and minerals, including iron, folate, and potassium.
10. Applesauce
Applesauce is low in calories and carbs; it contains only 20 grams of carbohydrates per cup – that’s less than 1/2 cup! Applesauce can be added to muffins or bread recipes to reduce the carb content without sacrificing the taste.
11. Spaghetti Squash
Spaghetti squash is low in carbs thanks to its unique, noodle-like texture. It contains only 10 grams of net carbs per cup cooked. One cup of cooked spaghetti squash also offers around 12 grams of fiber (and 10 grams of net carbs!). Soup made with spaghetti squash makes for a great meal replacement; it will fill you up and keep you satisfied for hours.
12. Beets Or Beet Greens
Beets are not just fashionable; they are also nutrient-rich! Beets contain iron, calcium, magnesium, and potassium (beet greens contain even more!). They can be boiled, baked, or eaten raw with melted butter. Beets will provide your body with a wealth of vitamins and minerals, including iron – one of the most important nutrients for your body.
13. Avocados
Avocados are a great source of healthy, monounsaturated fat! They even contain omega-3 fatty acids, which have been proven to reduce inflammation throughout the body. Avocados are also rich in vitamins C and E – two antioxidants that help to protect cells from free-radical damage.
14. Fish Oil
Fish oil contains healthy omega-3 fatty acids, which have been shown to reduce inflammation throughout the body. Fish oil can be taken in supplement form or in pill form; make sure to purchase fish oil with a high EPA and DHA (the active ingredients).
Conclusion
Hopefully, this article has given you some new ideas on how to reduce the number of carbs in your diet. Carbohydrates are an important part of a healthy diet, so don’t feel as though you have to eliminate all carbs entirely. It is possible to maintain good health while still maintaining a low-carb diet.
Low carb foods are not just for diabetics – they are also great for those who have trouble losing weight, or for those who have trouble maintaining weight. It is possible to enjoy the same great taste that you’ve always loved without adding useless carbohydrates into your diet!