An Overview Of What Should Restaurant Servers Know About Low-Carb Diets
By Tom Seest
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While adopting a new diet and eating routine can be tough, there are plenty of options on the menu for people following a low-carb diet. You’ll be pleased to know that the choices are not limited to Italian or Greek food. You can even find low-carb dishes at Middle Eastern restaurants.
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Table Of Contents
As with all diets, you should limit your intake of high-carbohydrate foods and choose low-carbohydrate alternatives. Fruits and veggies that are high in fiber and water are excellent choices. They are great sources of natural energy, help keep you hydrated, and boost the digestive system. They should also be purchased from a quality producer. You should also look for food that is canned in BPA-free cans.
Meat is a good source of protein and is ideal for a low-carb diet. Meats like chicken, pork, beef, and poultry are low in carbohydrates, and are often considered a staple food on low-carb diets. It is important to keep in mind that the way meat is prepared can add carbohydrates to your diet, so look for alternatives that do not use breading or deep frying. In addition, try to choose organic or pastured meats, which are higher in Omega-3s and other nutrients.
Eggs and dairy products are also low-carb and high-protein options. They may contain trace amounts of carbohydrates, but they are high in protein and fat. You can choose pasture-raised eggs, omega-3-enriched ones, and free-range eggs. Yogurt is another excellent low-carb food. You can also opt for yogurt with live cultures and unsweetened varieties. Avocado and olives are also great choices, but you need to keep in mind that they have high fat content and low carbohydrates.
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Meat is an excellent source of protein. It also contains a fair amount of vitamins and minerals, but has very little fiber. In a low-carb diet, you should aim for at least one-quarter of your plate to consist of meat, and leave the rest of your plate for vegetables, fruits, and whole grains. Moreover, meat is naturally low in carbohydrates. Lean strip steak, for example, is high in zinc and iron, and contains 90 percent of the daily requirement for B12. Moreover, it contains only 21 percent fat and has no carbohydrates at all.
Meat is also a good source of carbohydrates on a low-carb diet. Its skin and seeds are edible. Besides, whole-grain products contain a good amount of fiber, vitamins, and minerals. Also, you should eat whole-grain bread and rice, as these provide more fiber and essential nutrients.
A low-carb diet is more balanced when it includes a variety of lean meats. Beef and lamb meat are both rich sources of iron and vitamin B12 and are high in conjugated linoleic acid. Organ meats, such as liver, are not included in the low-carb diet. In addition, seafood and fish are rich in omega-3 fatty acids and are low in carbs.
In addition to meat, nuts and seeds are popular low-carb sources. Many people enjoy nuts and seeds for snacks or use them to add crunch to their favorite recipes. In addition to being delicious, nuts and seeds are a good source of fiber, magnesium, and vitamin E.
Other low-carb sources of carbohydrate include eggs and vegetables. However, be careful with dietary supplements and alcoholic drinks. Some of them are higher in fat and sugar than others. To ensure you’re getting enough nutrients, choose grass-fed butter. Also, select low-fat dairy products.
The average person on a low-carb diet should consume about 45 to 65 grams of carbohydrates per day. But this number can vary depending on age and health. A lower intake of cheese, for example, could increase your daily carbohydrate intake. You can also choose low-carb cheeses, like cheddar, mozzarella, or blue cheese. Low-carb cheeses contain fewer calories and less carbohydrates than their full-fat counterparts. Leafy greens and vegetables are also low-carb sources.
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In recent years, consumers have started paying attention to what’s in salad dressing and sauces. While these sauces are typically high in fat and calories, many have a low carb count. They are also a great way to add flavor and variety to restaurant meals.
While most commercial dressings are free of carbs, some are sneaky. For example, Kraft Classic Catalina Dressing has nine grams of carbohydrates per two-tablespoon serving, while Marzetti’s sweet and sour fat-free dressing has 12 grams. Plain balsamic dressing has only three grams of carbs per tablespoon.
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If you are looking for a healthy meal that’s low in carbohydrates, Middle Eastern restaurants are worth a try. These restaurants typically use healthy ingredients and emphasize vegetables over meat. For example, the Halal Guys food cart in New York City has long lines. The popular food cart plans to open 100 locations in the United States in the next few years. Similarly, Just Falafel is expanding its business nationwide.
Middle Eastern cuisine is known for its high protein and fiber content, so many of the dishes can be ordered without a large number of carbs. You can also order smaller portions of these dishes for a more satisfying meal. Many Middle Eastern restaurants offer vegetarian options as well. Be careful when ordering side dishes, however, because starchy sides can quickly add up in calories.
A popular dish in Middle Eastern restaurants is falafel. These small balls are full of protein and soluble fiber, which can help lower bad cholesterol. Falafel can be purchased in many stores and can also be made at home with an air fryer. Another great low-carb Middle Eastern dish is tabouleh, also known as tabouli. This healthy side dish is made with bulgur and tomato and is delicious on its own.
Middle Eastern cuisine is increasingly becoming popular and more accessible. While it contains plenty of lamb and beef, you can still find plenty of vegetarian and vegan options. Middle Eastern recipes also incorporate plenty of heart-smart olive oil. This makes them an excellent addition to any Mediterranean diet. If you’re looking for a tasty and nutritious meal, a trip to an authentic Middle Eastern restaurant is the perfect choice.
Many Middle Eastern restaurants serve vegetarian or low-carb versions of their most popular dishes. Vegetarian options include gyros (roasted meat on a rotating skewer) and tzatziki (a yogurt sauce). Most Middle Eastern restaurants offer shish taouk and hummus, which are both served with flatbread. Both of these dishes are rich in protein and low in carbohydrates.
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