Saute mushrooms and peppers, and add them to brown rice for a low-carb meal.
Healthy, complex carbohydrates should be an essential part of your daily diet; carbs are your body's primary fuel source and contain necessary nutrients. Whole grains such as brown rice can be a part of your low-carb diet. Just pair this fiber-rich base food with low-carb and nutrient-rich protein and sides.
Fiber in Brown Rice
Rice is one of the most widely eaten staple foods in the world. White rice, which is refined to remove the outer husk, is a starchy carbohydrate. The U.S. Department of Agriculture's National Nutrient Database notes that a cup of white rice contains only 0.6 gram of fiber per cup and gives you 53.18 grams of carbs. In comparison, brown rice is high in fiber and nutrients because it is less processed. A cup of brown rice contains 3.5 grams of dietary fiber and 45.84 grams of carbohydrates.
Add Animal Protein
For a healthy, balanced low-carb meal, add lean protein to your brown rice. The Harvard School of Public Health recommends skipping the steak, which offers a large amount of protein but is also high in saturated fat. Instead, choose lean animal protein sources such as poultry and fish. A 6-ounce piece of salmon contains 34 grams of protein and a moderate 18 grams of fat. Grill or bake your fish or chicken; breading or battering adds hidden carbs and fats.
Eat More Legumes
Legumes such as beans and lentils contain complex carbohydrates, which are largely in the form of fiber. They are also rich in protein: A cup of cooked lentils has 18 grams of protein and less than a 1 gram of fat, according to the Harvard School of Public Health. But legumes are an incomplete protein source; unlike animal proteins, they do not contain all essential amino acids. Combine beans or lentils with dairy, eggs or a small amount of meat, poultry or seafood to make your meal complete in protein. A bean or lentil stew as a side to your brown rice serves up a high-protein, low-carb and low-fat meal.
Use Versatile Mushrooms
Mushrooms are a low-carb and high-protein food that come in all shapes and sizes. According to the USDA National Nutrient Database, a cup of sliced oyster mushrooms contains 2 grams of fiber, 2.85 grams of protein and no cholesterol. Saute small button mushrooms along with bell peppers or other vegetables to make a vegetarian side. Or stuff and bake larger cap mushrooms with brown rice, and add fresh or dried herbs for flavor.