The Ultimate List Of 40 Low-Carb Foods

Carbohydrates have long been a gray area for the physique-minded individual. On the one hand, you need some carbs in your diet to provide the energy necessary to fuel an intense workout. Go overboard, however, and you can easily end up with a midsection that’s a few cans short of a six-pack.

Low energy, a gut, and lackluster muscle growth are telltale signs that you may have become too chummy with pasta, cereal, and other carb-heavy grub. And without question, any stroll through the supermarket can be tantamount to starch madness as you try to steer your cart away from the deluge of foods saturated with refined carbs and simple sugars at the expense of muscle-building protein.

The key to winning the war on flab is knowing where to turn to for low-carbohydrate foods that are still chockfull of what your transforming physique needs—namely protein, vital minerals and vitamins, and less hazardous unrefined complex carbs.

We’ve put together an ultimate grocery list of the low-carb edibles to power your active lifestyle. We’ll take you aisle-by-aisle for our top picks. Who’s hungry?

Low-Carb Vegetables

1. Zucchini

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Carb count: 7 grams per 1 medium squash

Zucchini, or les courgettes in French parlance, is a great vegetable to have on hand to trim the carbs from your diet. When cut into noodle-like strands using a serrated vegetable peeler or spiralizer, zucchini becomes a wonderfully tender substitute for more carbohydrate-dense spaghetti as a base for your meat sauce.

Grated zucchini can be used for hash browns in lieu of potatoes or can be added to pancake batter at the expense of some of the flour. Or for an inspiring low-carb snack, slice the zucchini ends off and use a flat-blade vegetable peeler or mandolin to make long, wide strips. Place some smoked salmon and arugula on the end of each zucchini ribbon and roll up.

Nutrition Bonus: While not often considered a so-called “superfood,” zucchini does harbor a range of essential nutrients including vitamin B6potassium, manganese, and vitamin C.

2. Cauliflower

Carb count: 5 grams per cup

There’s a good reason why cauliflower has been dubbed the “skinny starch.” Once cooked, cauliflower’s unique texture can be used as a lower-carb alternative for mashed potatoes (minus the spuds, you’ll save about 23 grams of carbs in a serving), mac and cheese, creamy soups, and even pizza crust. Or pulverize a whole raw head in a food processor and use as a substitute for couscous or rice.

Nutrition Bonus: As a member of the Brassica plant family along with broccoli and kale, cauliflower delivers a wallop of antioxidants.

3. Swiss Chard

Carb count: 1 gram per cup

Nutrient-dense dark, leafy greens should always be a low-carb addition to your grocery cart, and Swiss chard is no exception. You can steam or sauté the leaves, or consider using whole uncooked leaves as an alternative to carb-heavy tortillas when making tacos and wraps.

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Nutrition Bonus: Swiss chard delivers a massive amount of vitamin K, which a study in “The Journal of Nutrition” found was capable of reducing the risk for cancer and heart disease.[1]

4. Mushrooms

Carb count: 2 grams per cup

From white to cremini to more exotic shiitake, these edible fungi are low in carbs but rich in great umami flavor. Large and meaty portobello mushroom caps can stealthily be used as an alternative to hamburger buns, or as a replacement for gut-busting pizza crust by laying on all your favorite pizza toppings.

Nutrition Bonus: Mushrooms of all types have been praised for their high amounts of immunity-boosting compounds.

5. Celery

Carb count: 1 gram per stalk

Celery is made up of about 95 percent water, so it’s no surprise that there’s a dearth of carbohydrates. Slice and add to salads, or simply smear on some nut butter for a snack that’s big on nutrition but low in six-pack-killing processed carbs.

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Nutrition Bonus: Celery is a good way to obtain an extra dose of vitamin K, which can bolster bone strength.

6. Cherry Tomatoes

Carb count: 6 grams per cup

With better flavor than the bland larger tomatoes sold at the supermarket, cherry tomatoes are a convenient way to bolster the nutritional firepower of your diet without any serious carbohydrate backlash.

Pop them in your mouth for a sweet snack au naturale, or toss a pint with a bit of oil and bake them in the oven at 400 degrees Fahrenheit until tender and shrivelled for roasted flavor bombs.

Nutrition Bonus: These rosy orbs are a source of the cancer-fighting antioxidant lycopene.

7. Spaghetti Squash

Carb count: 7 grams per cup

Think of spaghetti squash as Mother Nature’s low-carb answer to pasta. Once cooked, the flesh of the squash pulls apart into slightly nutty-tasting, noodle-like strands minus the carbohydrate deluge. Simply slice a spaghetti squash in half lengthwise, scoop out the seeds, and place the squash halves in a microwavable dish, flesh-side down.

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Loosely cover the squash with a paper towel or parchment paper and microwave on high for 8-12 minutes, or until the flesh is very tender. Let the squash stand for five minutes, then scrape out the squash flesh with a fork into strands. Top the squash with your favorite protein-rich meat sauce.

Nutrition Bonus: The benevolent gourd delivers notable amounts of vitamin C, a nutrient shown to help reduce muscle soreness and oxidative damage following intense exercise.[2]

Other Low-Carb Veggies
  • Radish
  • Asparagus
  • Bok choy
  • Broccoli
  • Spinach
  • Arugula
  • Bell pepper
  • Watercress

Low-Carb Fruits

8. Apricots

Carb count: 8 grams per 2 fruits

Bob Dylan famously sang, “Everybody must get stoned.” If he was referring to eating the stone fruit apricots as a lower-sugar option, he definitely had the right idea. Enjoy as an out-of-hand snack, or slice and add to yogurt, oatmeal, and even salad for natural sweetness.

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Nutrition Bonus: The orange-tinged flesh of the apricot is a tipoff that it contains high amounts of beta-carotene, an antioxidant that has been linked to improved brain functioning.[3]

9. Avocado

Carb count: 8 grams per 1/2 avocado

Unlike most of its counterparts in the fruit world—yes, it’s a fruit—avocado is virtually free of sugar. In fact, 75 percent of its carbs come from nondigestible fiber.

Nutrition Bonus: Fatty in a good way, avocados are plush in heart-healthy monounsaturated fat.

10. Strawberries

Carb count: 11 grams per cup

Among berries, strawberries supply the least sugar, making them a great option to satisfy a sweet tooth. If you’re concerned about possible pesticide exposure, opt for strawberries labelled “organic.”

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Nutrition Bonus: Strawberries are a stellar source of vitamin C, which may help regular gym-goers avoid coming down with the sniffles.[4]

11. Red Grapefruit

Carb count: 9 grams per 1/2 fruit

Time to pucker up to this lower-carbohydrate fruit option, which supplies about 20 percent less sugar than that found in an orange. Just don’t try to tame its sour power by coating it in sugar.

Nutrition Bonus: You can count on grapefruit for an added dose of immune-boosting vitamin C.

Other Low-Carb Fruits
  • Rhubarb
  • Watermelon
  • Peaches
  • Star fruit
  • Cantaloupe
  • Blackberries

Low-Carb Meats And Fish

12. Catfish

Carb count: 0 grams per 3 ounces

More flavorful than tilapia, farmed catfish is an inexpensive way to load up your muscles with pure high-quality protein. American-farmed catfish is also considered a sustainable option from the fish counter. Fillets are great steamed, grilled, oven-roasted, or pan-seared.

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Nutrition Bonus: This swimmer is a good source of vitamin B12, which your nervous system needs in order to function properly.

13. Canned Pink Salmon

Carb count: 0 grams per 1/2 can

The canned-fish aisle is a great place to locate virtually carb-free protein. Pink salmon is an economical option with lower levels of toxins such as mercury than what’s found in most canned tuna.

Nutrition Bonus: Canned salmon is a good way to reel in plenty of the omega-3 fats that have been shown to reduce exercise-induced muscle soreness and stimulate muscle protein synthesis.[5]

14. Chicken Drumsticks

Carb count: 0 grams per 3 ounces

While go-to chicken breasts can be as exciting as C-SPAN, budget-friendly drumsticks have richer flavor and their juicy meat is less prone to drying out during cooking. Leave the skin on during cooking for even more flavor, but if you’re concerned about the extra fat calories it delivers, strip it off before eating.

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Nutrition Bonus: Beyond a protein payload (24 grams in each 3-ounce serving), drumsticks supply selenium, an antioxidant that may help ease exercise-induced oxidative stress.[6]

15. Ground Turkey

Carb count: 0 grams per 3 ounces

Inexpensive and ubiquitous, ground turkey is an easy way to infuse your meals with carb-free protein. Use it for burgers and meat sauces. To trim fat calories, look for packages made with ground white meat.

Nutrition Bonus: As with other poultry, turkey contains a full arsenal of the essential amino acids that can pump up your muscles.

16. Pork Tenderloin

Carb count: 0 grams per 3 ounces

When not overcooked, the “other white meat” has good juicy flavor and a much less painful price tag than its beef counterpart. It also provides a stellar 6:1 protein-to-fat ratio. Look for unseasoned pork tenderloin to avoid excess salt and other questionable ingredients that may be in the seasonings.

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Nutrition Bonus: On top of plenty of muscle-friendly protein, pork tenderloin is a good source of thiamine (vitamin B1), needed to make the energy you use to toss around the iron on the gym floor.

17. Top Sirloin Steak

Carb count: 0 grams per 3 ounces

This cut of beef is one of the leaner options at the supermarket, making it a smart way to get your fill of protein with zero carbohydrate cost. It takes particularly well to marinades, which serve to tenderize the meat further. You can up the nutritional ante by splurging for steak sourced from grass-fed cattle.

Nutrition Bonus: Red meat like sirloin beef are a natural source of creatine, that much-beloved compound that can help you show off feats of strength at the gym.

18. Roast Beef

Carb count: 0 grams per 2 ounces

For the most part, deli-style roast beef is spared the sugars that can be added to turkey and other lunchmeats. Surprisingly, it’s also one of the leaner options at the deli counter.

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For a low-carb lunch option, try wrapping a few slices of roast beef and roasted red pepper, a smear of Dijon mustard, and some cheese or avocado in large Swiss chard or collard leaves.

Nutrition Bonus: The highly absorbable form of iron in beef can help jazz up your muscles during those suffer-fests in the squat rack.

19. Bison

Carb count: 0 grams per 3 ounces

When it comes to your grilled steak or burgers, consider getting your game on more often for carb-free protein goodness. Game meats like bison and elk are becoming easier to find at the butcher counter as more people sign on to the paleo way of eating and consumers increasingly search for alternatives to beef raised on industrial feedlots.

Nutrition Bonus: Research shows that when bison is raised on the range, its meat is richer in omega-3 fats than cattle fattened up on corn and soy in feedlots.[7]

Other Low-Carb Meats And Fish
  • Cornish game hen
  • Halibut
  • Ground beef
  • Turkey breast
  • Chicken thighs
  • Canned sardines

Low-Carb Dairy

20. Gruyere Cheese

Carb count: 0 grams per ounce

Forget the mundane mass-produced cheese slices—this hard cheese from Switzerland has great nutty flavor that’ll win you over. It also melts beautifully, making it a perfect way to add excitement to everything from steamed broccoli to low-carb pizzas.

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Nutrition Bonus: This cured cheese is a top-notch source of calcium, a mineral involved in bone-building and perhaps fat-burning.

21. Butter

Carb count: 0 grams per tablespoon

Since the link between saturated fat and heart disease has been at least partially decoupled, butter has once again found a place in frying pans and home baking. For a rich-tasting riff on mashed potatoes, try blending steamed cauliflower with butter, fresh thyme, and a couple pinches of salt.

Nutrition Bonus: Butter substitutes like margarine and vegetable shortening can adversely affect your “bad” cholesterol levels, increasing your risk of cardiovascular disease to a far greater degree than the saturated fat in butter does.

22. Eggs

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Carb count: 1 gram per 2 large eggs

Which came first, the chicken or the egg? Who cares, as both supply plenty of protein power without any carbohydrate worry? In fact, the protein in eggs is considered of higher quality than what’s found in any other whole food.

Nutrition Bonus: Canadian scientists recently discovered that eggs are a surprisingly good source of antioxidants to help mop up those cell-damaging free radicals.[8]

23. Cottage Cheese

Carb count: 6 grams per cup

There’s good reason why this curd product is still a favorite among bodybuilders: It’s jam-packed with protein (28 grams per cup) with negligible amounts of carbohydrates. Sodium levels can vary greatly, so compare brands carefully.

Nutrition Bonus: The great white is rich in the slow-digesting protein casein, making it a good snack option in the evening to prolong muscle-making while you snooze away.

24. Plain Greek Yogurt

Carb count: 9 grams per cup

In recent years, Greek yogurt has gone from an obscure item in the dairy aisle to a cultured rock star. And considering that it supplies about 23 grams of protein per cup, muscles everywhere have been benefiting from its surging popularity. Of course, if you want to keep the carb count low, you’ll have to opt for plain versions that are not pumped full of sugar.

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Nutrition Bonus: Probiotics—the friendly critters in yogurt—work to improve your digestive and immune health.

25. Goat Milk

Carb count: 11 grams per cup

It’s time tangy goat milk got a chance to display its horns. This up-and-coming milk contains less carbs than cow’s milk, is easier to digest, and according to recent research is richer in a number of nutrients such as omega fatty acids.[9]

Nutrition Bonus: Nutrition analysis suggests that goat milk contains conjugated linoleic acid (CLA), a fatty acid that may help torch body fat.

Other Low-Carb Dairy Products
  • Brie cheese
  • Goat cheese
  • Monterey cheese
  • Ricotta
  • Plain kefir
  • Sour cream
  • Cream cheese

Low-Carb Plant Proteins

26. Tofu

Carb count: 3 grams per 3 ounces

Tofu isn’t only for vegetarians! It also offers an inexpensive low-carb protein option for carnivores who want a night off from meat. Alone it doesn’t taste like much, but when you add tofu to sauces or other foods, it soaks up flavors brilliantly. Try it as a cheap protein in stir-fry, or marinate it like you would steak and slap it on the grill.

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Nutrition Bonus: Compounds in soy called isoflavones, which are used to make tofu, may have blood-pressure-lowering powers.[10]

27. Tempeh

Carb count: 9 grams per 3 ounces

Tempeh is a meaty patty that’s made from a base of fermented soybeans, making it a respectable protein source. Its flavor can be described as smoky, nutty, and earthy in a mushroomy kind of way. Try crumbling it up and adding it to chili, stir-fry, tacos, soups, casseroles, and pasta sauce.

Nutrition Bonus: As a fermented product like yogurt or sauerkraut, it’s believed that tempeh contains a healthy population of ultra-healthy probiotics.

28. Canned Pinto Beans

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Carb count: 18 grams per 1/2 cup

Among canned beans, pinto beans contain some of the lowest carbohydrate numbers, but still boast significant amounts of plant-based protein—12 grams in each serving. You can use them to add a quick protein hit to salads and scrambled eggs.

Nutrition Bonus: Their wallop of fiber can help reduce a spike in blood sugar caused by carbohydrates in a meal.

29. Pumpkin Seeds (Pepitas)

Carb count: 5 grams per ounce

These jack-o’-lantern castoffs are a surprising source of whole-food protein, with about 7 grams in a crunchy serving. Of note, none of their carbohydrates are sugar, making them an even better way to elevate protein content in salads, oatmeal, yogurt, or cottage cheese.

Nutrition Bonus: You can turn to pumpkin seeds for a source of testosterone-boosting zinc.

Other Low-Carb Plant Proteins
  • Hemp seeds
  • Edamame
  • Unsweetened soy milk

Low-Carb Snacks

30. String Cheese

Carb count: 0 grams per 3 ounce

Good for kids and adults alike, prepackaged string cheese such as Sargento is one of the most convenient low-carb snacks around. Your growing muscles will also benefit from the extra shot of high-quality dairy protein.

Nutrition Bonus: As with regular cheese, the stringy version offers up plenty of bone-strengthening calcium.

31. Jerky

Carb count: 3 grams per ounce

When it comes to snack foods, it’s always a challenge to find items that deliver respectable amounts of protein without an overload of the refined carbohydrates that can blow up your physique. Well, jerky is a great way to do just that. Still, be careful to select options where the chewy meat such as beef or turkey is not bathed in sweeteners.

Nutrition Bonus: Most meat-based jerky helps you meet your daily needs for zinc, a must-have mineral to keep your immune system humming and muscle-building testosterone levels up.

32. Walnuts

Carb count: 4 grams per ounce

Not only can walnuts help you snack your way through a low-carb diet, but their lofty level of mega-healthy omega-3 fatty acids is another good reason to go nuts for them. When purchasing nuts, opt for salt-free to keep your sodium intake in check.

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Nutrition Bonus: The crunch bunch also supplies copper, a mineral required for proper energy production in the body.

33. Kale Chips

Carb count: 8-12 grams per ounce

Crispy kale chips are surprisingly tasty (yes, seriously!) and have the benefit of being made with one of the most nutrient-dense foods on the planet. When a snack attack strikes, you’ll also reap the benefit of sending about 30 percent less starchy carbs into your body compared to potato-based chips. Look for bags such as Rhythm Superfoods in health-food shops and an increasing number of larger supermarkets.

Nutrition Bonus: This green giant contains an ample amount of vitamin C, vitamin K, and vitamin A.

Other Low-Carb Snacks
  • Pepperettes
  • Mixed nuts
  • Pecans
  • Hazelnuts
  • Sunflower seeds

Low-Carb Grains/flour

34. Almond Flour

Carb count: 6 grams per 1/4 cup

Made from finely ground almonds, paleo-worthy almond flour such as that offered by Bob’s Red Mill can help turn your pancakes or other baked goods into much more suitable fare for your six-pack.

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Nutrition Bonus: Beyond helping you slash the carbs, almond flour also has higher amounts of protein, heart-friendly monounsaturated fat, and the supercharged antioxidant vitamin E than grain-based flours do.

35. Shirataki Noodles

Carb count: 0 grams per 3 ounce

These translucent, gelatinous noodles are made from the powdered root of the Asian konjac yam plant and consist mostly of an indigestible fiber called glucomannan, giving each bowlful a zero net carb cost. Shirataki noodles have a rather nondescript taste on their own, but they soak up the flavors of accompanying sauces and spices very well. To use, drain and rinse well, then give the noodles a quick blanch in boiling water.

Nutrition Bonus: Preliminary research suggests that glucomannan may help improve cholesterol and fasting blood glucose, making it particularly healthy for those with Type 2 diabetes or prediabetes.[11]

36. Amaranth

Carb count: 23 grams per 1/2 cup

Grains are never going to be the lowest-carbohydrate option at the grocer, but South American amaranth contains less than others. Like quinoa, amaranth is also a source of the necessary essential amino acids to help show your muscles some love. Amaranth becomes viscous once cooked in water, as it releases its starch. Try it as a stellar alternative to oats for your breakfast porridge.

Nutrition Bonus: This gluten-free grain supplies significant amounts of manganese, a mineral required for proper metabolism.

Other Low-Carb Grains/flour
  • Hazelnut flour
  • Coconut flour
  • Peanut flour
  • Low-carb wraps
  • Wheat germ

Low-Carb Drinks

37. Unsweetened Iced Tea

Carb count: 0 grams per cup

While sweetened bottled tea is a sugar bomb, a drink made with just brewed tea and water is a thirst-quencher that won’t cause you to lose the battle of the bulge.

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Nutrition Bonus: If you choose a brand made with green tea, you’ll take in the antioxidants that researchers at Pennsylvania State University found can rev up your fat-burning metabolism when paired with an exercise program.[12]

38. Unsweetened Almond Milk

Carb count: 2 grams per cup

If you’re looking for a moo-free option to add to your protein shakes or cereal, this nut-based drink is a good choice that won’t come close to breaking the carb bank. Just be sure to select cartons labelled “unsweetened” to sidestep the added sugars pumped into many non-dairy beverages.

Nutrition Bonus: Imbibing almond milk infuses your diet with extra vitamin E, which has been shown to dampen the cell-damaging oxidative stress associated with exhaustive exercise.[13]

39. Maple Water

Carb count: 3 grams per cup

Think of maple water—the clear liquid from the maple tree before it’s boiled down into syrup—as the North American answer to coconut water, but with half the amount of sugar. Each sip has a subtle taste of the same flavor that you pour on your morning flapjacks.

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Nutrition Bonus: Maple water is naturally rich in manganese to help promote better bone health.

40. Tomato Juice

Carb count: 10 grams per cup

Good for more than bloody marys, ye-old tomato juice has less than half the sugar found in orange juice. Besides, don’t we all need more veggies in our diets? Lower-sodium options are now available to help reduce the risk for water retention. Also make sure that what you’re drinking is 100 percent vegetable juice and not a blend made with sugary fruit juices and sweeteners.

Nutrition Bonus: In a study published in “Nutrition Journal,” athletes who sipped antioxidant-rich tomato juice had less post-exercise inflammation than those who didn’t, which could speed-up recovery.[14]

Other Low-Carb Drinks
  • Club soda
  • Sugar-free seltzer water
  • Unsweetened hemp milk
  • Herb tea
References
  1. Juanola-Falgarona, M., Salas-Salvado, J., Martínez-Gonzalez, M. A., Corella, D., Estruch, R., Ros, E., … & Bullo, M. (2014). Dietary Intake of Vitamin K Is Inversely Associated with Mortality Risk. The Journal of Nutrition, 144(5), 743-750.
  2. Bryer, S. C., & Goldfarb, A. H. (2006). Effect of high dose vitamin C supplementation on muscle soreness, damage, function, and oxidative stress to eccentric exercise. International Journal of Sport Nutrition and Exercise Metabolism, 16 (3), 270.
  3. Kesse-Guyot, E., Andreeva, V. A., Ducros, V., Jeandel, C., Julia, C., Hercberg, S., & Galan, P. (2014). Carotenoid-rich dietary patterns during midlife and subsequent cognitive function. British Journal of Nutrition, 111 (05), 915-923.
  4. Hemila, H., & Chalker, E. (2013). Vitamin C for preventing and treating the common cold. Cochrane Database Syst Rev, 1.
  5. Lembke, P., Capodice, J., Hebert, K., & Swenson, T. (2014). Influence of Omega-3 (N3) Index on Performance and Wellbeing in Young Adults after Heavy Eccentric Exercise. Journal of Sports Science & Medicine, 13(1), 151.
  6. Savory, L. A., Kerr, C. J., Whiting, P., Finer, N., McEneny, J., & Ashton, T. (2012). Selenium supplementation and exercise: effect on oxidant stress in overweight adults. Obesity, 20 (4), 794-801.
  7. Rule, D. C., Broughton, K. S., Shellito, S. M., & Maiorano, G. (2002). Comparison of muscle fatty acid profiles and cholesterol concentrations of bison, beef cattle, elk, and chicken. Journal of Animal Science, 80(5), 1202-1211.
  8. Nimalaratne, C., Lopes-Lutz, D., Schieber, A., & Wu, J. (2011). Free aromatic amino acids in egg yolk show antioxidant properties. Food Chemistry, 129(1), 155-161.
  9. Ceballos, L. S., Morales, E. R., de la Torre Adarve, G., Castro, J. D., Martinez, L. P., & Sampelayo, M. R. S. (2009). Composition of goat and cow milk produced under similar conditions and analyzed by identical methodology. Journal of Food Composition and Analysis, 22(4), 322-329.
  10. Soy isoflavones again linked to blood pressure benefits. (2012, January 1). Retrieved from http://www.nutraingredients-usa.com/Research/Soy-isoflavones-again-linked-to-blood-pressure-benefits
  11. Sood, N., Baker, W. L., & Coleman, C. I. (2008). Effect of glucomannan on plasma lipid and glucose concentrations, body weight, and blood pressure: systematic review and meta-analysis. The American Journal of Clinical Nutrition, 88(4), 1167-1175.
  12. Sae?tan, S., Rogers, C. J., & Lambert, J. D. (2014). Voluntary exercise and green tea enhance the expression of genes related to energy utilization and attenuate metabolic syndrome in high fat fed mice.Molecular Nutrition & Food Research, 58(5), 1156-1159.
  13. Bucioli, S. A., de Abreu, L. C., Valenti, V. E., Leone, C., & Vannucchi, H. (2011). Effects of vitamin E supplementation on renal non-enzymatic antioxidants in young rats submitted to exhaustive exercise stress. BMC Complementary and Alternative Medicine, 11(1), 133.
  14. Harms-Ringdahl, M., Jenssen, D., & Haghdoost, S. (2012). Tomato juice intake suppressed serum concentration of 8-oxodG after extensive physical activity. Nutrition Journal, 11(1), 29.


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Georgia Tech Adds Eight More For Fall 2017

Photo Courtesy: Danny Karnik (Georgia Tech Athletics)

Agon is the proud sponsor of all high school coverage (recruiting, results, state championships, etc.) on SwimmingWorld.com. For more information about Agon, visit their website AgonSwim.com.

THE FLATS — Georgia Tech swimming and diving head coach Courtney Shealy Hart has announced that eight more student-athletes — seven swimmers and a diver — will join the Jackets in the fall of 2017.

Grace Mauldin, Camille Long, Alexandra Nilsson, Christian Ferraro, Qian Zhi, Austin Daniel, Leon Warnakulasuriya and Davis Waln will all continue their academic and athletic careers on The Flats beginning this fall.

The Yellow Jackets will join the 14 #FutureJackets in Cat MacGregor, Celine Nugent, Allie Paschal, Julia Shuford, Cami Hidalgo, Paige Gohr, Corben Miles, Caio Pumputis, Franco Reyes, Jonathan Vater, Jeffrey Murphy, Johnny Yang, Henry Carman, and Jacob Kreider who all signed during the early signing period last November.

Newest Yellow Jackets — Women

Grace Mauldin
Athens, Georgia — Clarke Central High School
Athens Bulldog Swim Club
Back, Free
No. 30 overall in the state of Georgia

In the Water: Mauldin was a four-year letterwinner in the pool and ran cross country for one year for head coach Emily Dowd at Clarke Central High School. A four-time Team MVP in the pool, Mauldin holds the school record in the 100 back, was a four-time high school state finalist and was the highest point scorer for her team all four years. A 2017 GHSA 1-5A All-State selection, she placed fifth in the 100 yard back (57.13) and finished seventh overall in the 200 yard free (1:54.27) at the 2017 GHSA 1-5A State Championship meet. A Speedo Sectionals Southeast Finalist in 2015, 2016 and 2017, Mauldin was also a 2016 GA Senior State Finalist with a sixth-place showing in the 100 yard back (57.50). Most recently, Mauldin was a two-time champion at the GA ABSC Northeastern Divisionals with wins in both the 100 yard back (56.70) and 200 yard back (2:02.93) events. She also finished second in the 1000 yard free (10:48.18), third in the 200 yard free (5:09.32) and fourth in the 500 yard free (5:09.32).

Out of the Pool: Mauldin, who was named USA Swimming Scholastic All-America, is a three-time Academic Award winner for having the highest grade point average on her high school team. A member of the National Honor Society, Mu Alpha Theta, Interact Club and Humane Society, Mauldin is also ranked third in her graduating class and earned a spot on the Cumulative All A Honor Roll. She is also a co-captain of the Mock Trial Team and a co-founder of the Ultimate Frisbee Club team.

Why Tech: Mauldin chose Tech because it has everything she wanted in a school: great academics, great athletics, a great environment all around, an amazing campus and because it is located in Atlanta. She has a number of family members that have graduated from Tech in Wayne Thatcher (1964), Vernon Mauldin (1988), Joli Mauldin (1989) and Brooke Shepard Baker (2001 and 2003). Mauldin plans to major in international affairs while at Georgia Tech.

Coach Hart on Grace Mauldin: “Grace is another athlete we are excited to keep in state. She will add depth to our women’s program.”

Camille Long
Hendersonville, North Carolina — T.C. Roberson High School
YMCA of Western North Carolina
Free
No. 19 overall in the state of North Carolina

In the Water: Long, who is a four-year member of the swim team under head coach Jim Cottam at T.C. Roberson and also ran cross country for three years, was tabbed the Western North Carolina Female Swimmer of the Year as a junior in 2015-16. A two-time Team MVP for the swim team, she led her high school team to four straight 4A MAC Championships. A five-time All-Western North Carolina selection, Long holds the school records in both the 200 and 500 free events. A pending All-America honoree in the 400 free relay, she posted a pair of fifth-place finishes in the 200 yard free (1:54.99) and 500 yard free (5:09.37) at the 2017 North Carolina 4A Western Regional meet. Long, who also holds her club team record in the 500, 1000 and 1650 free events, competed at the 2017 YMCA Short Course National Championships in the 100 free, 200 fly, and both the 500 and 200 free events.

Out of the Pool: A 2017 Academic All-America honoree, Long is in the top five percent of her graduating class academically and is a member of both the National Honor Society and the Science National Honor Society in which she serves as the vice president. Long enjoys traveling, photography, bowling, ultimate Frisbee and white water rafting.

Why Tech: Long chose Tech because of the campus, the balance between athletics and the amazing education, and the opportunities that are available after graduation. “I fell in love when I stepped on campus and I got the feeling that Tech was where I was supposed to be.”

Coach Hart on Camille Long: “Camille has shown a commitment to Georgia Tech since the fall. She will make a great Yellow Jacket swimmer.”

Alexandra Nilsson
Saltsjöbaden, Sweden — Sjölins Gymnasium
Simklubben Neptun
Breast

In the Water: Nilsson comes to The Flats from Sweden where she swam for the SK Neptun Swim Club and head coach Niko Martikainen. She helped to guide her club team to four straight national championships and earn them the title of “Best Swimming Club in Sweden.” In the summer of 2016, Nilsson competed at the Junior National Championships, taking third-place overall in a relay event. She also competed in the 100 breast at the 2016 Swedish Championships Long Course and both the 100 and 200 breast events at the 2016 Swim Open Stockholm and the 2015 Swedish Championships Short Course.

Out of the Pool: Nilsson was the Valedictorian for her graduating class both in 2017 and 2014. She served as a member of the board on her school’s student council and was also a student ambassador. She also enjoys playing tennis, reading books, waterskiing, and both downhill and cross-country skiing.

Why Tech: Nilsson chose Tech because it is a highly ranked engineering school, it provides a great opportunity to continue her swimming career in combination with her academics and it gives her a chance to get to know people from different cultures and countries. She plans to major in industrial engineering.

Coach Hart on Alexandra Nilsson: “We are excited to continue the tradition of Swedish swimmers at Georgia Tech. Alexandra was valedictorian of her class and will provide our women’s team with depth in the breaststroke.”

Newest Yellow Jackets — Men

Christian Ferraro
Altivole (TV), Italy — Istituto Statale d’Istruzione Superiore “Primo Levi”
Fly, Breast, IM

In the Water: Ferraro has competed in numerous Junior National Championships in his home country of Italy, swimming mostly in the 200 butterfly, 200 breaststroke and 200 individual medley events. Ferraro has turned in a number of top-four place finishes, touching first-place overall in the 200 butterfly at both the 2017 Junior National Championships and the 2015 Junior National Championships. He turned in a second-place finish in both the 200 fly at the 2014 Junior National Championships and in the 200 breast at the 2012 Junior National Championships. In 2015, he also placed third overall in the 200 IM at the Junior National Championships and then placed fourth overall in the 200 fly at the 2016 Winter National Championships. Recently, Ferraro set the new team record in the 200 fly in the short course (1:55.79) on March 20 and then the long course record (1:59.03) on April 8. Back in 2015, Ferraro also qualified for the semifinals in both the 100 and 200 butterfly events at the first European Games in 2015. Most recently, he has competed at the 2017 Italian LCM Championships, turning in times of 55.17 in the 100 fly, 1:59.03 in the 200 fly and 2:07.74 in the 200 IM.

Out of the Pool: Ferraro attended the Istituto Statale d’Istruzione Superiore “Primo Levi” in Montebelluna (TV), Italy. He plans to major in either chemical or biomolecular engineering while at Georgia Tech.

Why Tech: Ferraro chose Tech because of the academic prowess of the institution, the swim team and the same challenge of studying and practicing at the same time which he has done during his time at Italy.

Coach Hart on Christian Ferraro: “We are excited to have Christian join our team this fall. He will have an immediate impact for us in multiple events.”

Qian Zhi (Albert)
Honolulu, Hawaii — Maryknoll School
Sun-shine Aquatics Swim Club
Free
No. 2 overall in the state of Hawaii

In the Water: Zhi, who goes by the name of Albert, was the named the team MVP in 2016-17 for Pac5 Swimming. He guided his Maryknoll School team to a first-place finish at the Interscholastic League of Honolulu (ILH) Championships and a second-place showing at the Hawaii State Championships. At the state championship meet, Zhi placed second in both the 100 yard free (45.47) and the 200 yard free (1:41.60) free events. This spring, he touched the wall in first in the 200 yard free (1:37.93) at the 2017 Speedo Sectionals in March, while also posting a fifth-place finish in the 100 yard free, a seventh-place showing in the 200 yard IM and an eighth-place finish in the 50 yard free. Zhi, who also competed at the Winter Junior Nationals event, was the earned the most points overall at the 2015 Hawaii State Championships.

Out of the Pool: Zhi was named a USA Swimming Scholastic All-America and is a member of the Principal’s List. He enjoys playing the guitar, the ukulele and basketball when not in the pool swimming. Zhi was born in Xiamen, Fujian, China and also lived in Shanghai.

Why Tech: Zhi chose Tech because he felt connected to the school and the swim team, it has a great engineering program and he liked the location of the campus. He plans to major in aerospace engineering.

Coach Hart on Qian Zhi: “We are looking forward to having Albert join our men’s program. He will help us out in freestyle events as well as relays.”

Austin Daniel
Milton, Georgia — Cambridge High School
Swim Atlanta
Sprint Free, Back
No. 23 overall in state of Georgia

In the Water: Daniel, who was a four-year member of the swim team under Lauren Hall at Cambridge High School, was a two-time team MVP winning the award in both 2017 and 2015. He holds the Cambridge High School records in the 50, 100 and 200 free events, as well as in the 100 back and 100 breast. He is also a member of both the 200 and 400 free relay teams that hold the high school records in those respective relay events. At the GHSA 6-7 A State Swimming Championships, Daniel placed eighth in the 100 yard free with at time of 46.86. Prior to that, he earned a fifth-place finish in the 200 yard free (1:41.04) and a seventh-place showing in the 100 yard back (51.85) at the GA Senior State meet for Swim Atlanta. Most recently, Daniel competed at the 2017 American Short Course Championships in Austin, Texas in March where he swam in the 100 free (45.88), 100 back (49.89), 50 free (21.26) and the 200 free (1:41.06).

Out of the Pool: Daniel is a member of the National Honor Society, the CHS Honor Roll and Mu Alpha Theta. Also tabbed a Scholar-Athlete, he enjoys rock climbing, skiing, 3D modeling and printing and programming.

Why Tech: Daniel chose Tech because it is highly ranked in computer science and computer engineering, has a great swim program and awesome facilities, and has outstanding opportunities regarding internships and research. “The combination of a great team and excellent academics made GT the perfect choice for me. Go Jackets!”

Coach Hart on Austin Daniel: “It is always great to get in state talent at Georgia Tech. Austin has made a great progression over the past few years and we are excited to see what he can do for us.”

Leon Warnakulasuriya
League City, Texas — Clear Springs High School
Sharks Swim Team
Back, IM, Free
No. 44 overall in the state of Texas

In the Water: Warnakulasuriya is a natural in the water, swimming and playing water polo at Clear Springs High School in League City, Texas. On top of leading his water polo team to three district championships in 2017, 2016 and 2014, Warnakulasuriya was also a three-time team MVP on the swim team and earned Texas All-State Second Team honors in both swimming and water polo his senior season. A three-time First Team All-Region selection, he is the Clear Springs school record holder in the 100 back, 100 free, 200 free, 500 free and 200 IM events, while also a member of the record holding 200 medley, 200 free and 400 free relay teams. Most recently, Warnakulasuriya swam at the 2017 NCSA Spring Junior National Championships competing in the 200 yard back, 400 yard IM, 200 yard free, 100 yard back and 200 yard IM events. He also posted a four top-10 finishes at the GU TWST Short Course Championships III in Feb., touching the wall second overall in the 200 yard free (1:44.70), eighth in the 100 yard free (48.04), ninth in the 200 yard breast (2:12.45) and 10th in the 50 yard free (22.53). He also finished 11th overall in the 100 yard back at the 2017 Texas 6A State Championships after taking second overall in the event at the 2017 Texas UIL 6A — Region 6 Championships.

Out of the Pool: A USA Scholastic All-America and an Academic All-State selection, Warnakulasuriya is a four-year Superintendent Scholar, a Distinguished AP Scholar, a National Merit Commended Scholar and ranked third overall in his graduating class. He is also a member of the National Honor Society, English Honor Society, Science Honor Society, Rho Kappa Honor Society and served as the historian for the Mu Alpha Theta Honor Society and both the president (senior year) and vice president (junior year) of the National Technical Honor Society. He was also a recipient of the CSHS Leadership Award, the Engineering Scholar Award and the Best Mathematics Student Award.

Why Tech: Warnakulasuriya chose Tech because of its nationally ranked Aerospace Engineering Program, the chance to swim for an NCAA Division I men’s program and the location of campus. He also enjoys reading, playing the piano, watching sports and listening to music. He plans to major in aerospace engineering at Tech.

Coach Hart on Leon Warnakulasuriya: “Leon will be an excellent addition to our program. He is a tall athletic swimmer with a ton of potential!”

Davis Waln
Atlanta, Ga. — The Galloway School
Atlanta Diving Association
Diving

On the Boards: Waln is a four-year diver and team captain at The Galloway School under head coach Gareth Griffith where he also competed in cross country, track & field and baseball. Tabbed the Male Athlete of the Year for Diving at The Galloway School in 2017, Waln placed fifth overall in the 1-meter dive at the 2017 Georgia High School State Championship 1-5A. He holds the school record with a score of 534.45 for an 11 dive meet at the 2016 Atlanta Invitational and also the school record for a six dive meet with a mark of 287.2 at the 2017 North Forsyth Meet in which he took first-place overall. At the 2017 The Carolina Big Dive AAU Invitational event, Waln placed sixth overall in the 3-meter dive with a score of 377.95 and ninth in the 1-meter dive with a mark of 330.50.

Out of the Pool: Waln is a three-time recipient of the Scholar-Athlete Award and also was awarded the 2016 Hendrix College Book Award and the 2017 Bilancio Comprehensive Science Award. A recipient of the Principal’s Letter of Commendation, he was also a member of the Student Association for three years from 2013-15. Waln also enjoys high power rocketry, fly fishing, hunting and woodturning.

Why Tech: Waln is a second generation Yellow Jacket, as both his mother, Jana (1984), and father, David (1982 & 1984) both graduated from Tech. His aunts Maryhelen Stevenson (1982) and Alicia Steele (1980) are both Tech graduates as well. He chose Tech because of the opportunities of co-op and work experience while working on his education, the athletic potential and opportunities the swim team gives him and because Tech is one of the leading schools in mechanical engineering. He plans to major in mechanical engineering.

Coach Ames on Davis Waln: “Davis is a local diver who has made remarkable strides his senior year of high school. He is a very bright young man and I look forward to working with him. I believe both our men’s and women’s diving programs will be as strong as ever next season!”

For the latest information on Georgia Tech Yellow Jackets Swimming & Diving, follow us on Twitter ( @GTSwimDive), Instagram (@GTSwimDive), and Facebook (Georgia Tech Swimming & Diving) or visit us at www.ramblinwreck.com.

Georgia Tech contributed this report. 

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Former Georgia Coach Alan Gentry Passes Away

Alan Gentry, a former University of Georgia swimming coach, passed away in Mount Pleasant, South Carolina on June 3rd after a long battle with prostate cancer. Gentry was 83 years old.

Gentry was a Georgia alum, competing for the Bulldogs in 1955, and led the team for a three year period from 1968 to 1970. During his time leading the program Gentry produced an SEC Champion and Following his time at Georgia Gentry coached at the South Carolina from 1971 to 1977.

During his own swim career Gentry was an SEC Champion in the 100 and 200 backstrokes and was an American record holder. His brother, Charley, was also a swimmer at Georgia and an SEC Champion in the backstrokes. Gentry was inducted into the Tennessee Swimming Hall of Fame in 1985.

A memorial service for Alan Gentry was held today at the Mount Pleasant Chapel in Mount Pleasant, and you can find Gentry’s obituary here.

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2017 arena Pro Swim Series Leaderboard: Ledecky Closes Points Gap on Absent Margalis

Photo Courtesy: Brooke Wright

Editorial content for the 2017 Arena Pro Swim Series Santa Clara is sponsored by Arena. Visit ArenaUSA.com for more information on our sponsor. For full Swimming World coverage, check out our event coverage page.

CLICK HERE FOR LIVE RESULTS

The Santa Clara stop of the 2017 arena Pro Swim Series concluded the series with a fast four days of swimming by National Age Group (NAG) record holders, collegiate swimmers, Olympians, and more!

Chase Kalisz and Josh Prenot continued their reign at first on the men’s leaderboard as the two claimed one gold each in Santa Clara. The two own 43 points each for their efforts throughout the series.

Japan’s Daiya Seto continues to sit at third with 32 points, despite not having swum since the Indy stop of the series, while Jacob Pebley sits comfortably at fourth with 29.

A strong weekend of swims by Jay Litherland moved him up to fifth in the rankings, tying him with Nathan Adrian at 23 points.

The race for first is just as tight on the women’s side as only one point separates Olympians Melanie Margalis (39) and Katie Ledecky (38). Margalis elected not to swim at the Santa Clara stop, giving Ledecky a chance to close the gap in the points. However, the distance ace kept a tight schedule, swimming only two events: the 200 and 1500 freestyles.

Kelsi Worrell rocketed into the top five after a strong weekend, sitting at third with 30 points.

An absent Hali Flickinger hovers just behind Worrell with 29 points, just ahead of Simone Manuel’s 28 points.

While the 2017 arena Pro Swim Series has come to a conclusion, the points continue as athletes turn their attention towards the 2017 Phillips 66 National Championships. There the points earned for first, second, and third place finishes will rise to 10, 6, and 2 respectively. At the conclusion of the National Championships, the series winners will be announced and awards distributed.

2017-arena-pro-swim-series-santa-clara-leaderboard

This year, the Arena Pro Swim Series will give out nearly $350,000.

The per-event prize money and Arena Pro Swim Series scoring system awards swimmers prize money  and points based on first-, second-, and third-place performances at each meet in the Championship final only. The prize money and scoring system is as follows:

  • First place = $500 (five points)
  • Second place = $300 (three points)
  • Third place = $100 (one point)

There will be separate Arena Pro Swim Series standings for male and female swimmers. To be eligible for the BMW lease, a swimmer must (i) be a U.S. citizen, (ii) be a USA Swimming member, (iii) possess a valid U.S. driver’s license, and (iv) no longer be NCAA eligible. The BMW prize will be offered to the highest finishing eligible male and female athlete who meets all the criteria, even if he/she is not the overall points winner for the series.

To be eligible for the $10,000 series bonus, awarded to the overall male and female winners of the Series regardless of nationality, athletes must no longer be NCAA eligible.

In the event of a tie of Arena Pro Swim Series points, the Arena Pro Swim Series winner will be the swimmer who earned the highest single-race FINA power point ranking.

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Wide-open women's draw is 'land of opportunity'

Elina Svitolina

French Open
Venue: Roland Garros, Paris Dates: 28 May- 11 June
Coverage: Listen to live radio commentary and follow text coverage of selected matches on BBC Radio 5 live sports extra and online.

This year’s French Open is a “land of opportunity” with no Grand Slam champions left among the women’s draw, says Lindsay Davenport.

For the first time since 1977, the quarter-final line-up in Paris is devoid of any player to have won a major title.

Simona Halep, Karolina Pliskova and Caroline Wozniacki are the only players to have reached a Grand Slam final.

“It is wide open,” said Davenport, a three-time major winner.

The women’s draw is missing 30 Grand Slam titles with the absence of Serena Williams, awaiting the birth of her first child, Victoria Azarenka, who returns at Wimbledon following the birth of her son, and Maria Sharapova, who did not get a wildcard after her doping ban.

The likes of Svetlana Kuznetsova and Sam Stosur have fallen by the wayside just as people were talking up their chances in the first week.

Women’s quarter-finals (seeding in brackets)
Jelena Ostapenko (Lat, unseeded) v Caroline Wozniacki (Den, 11) Elina Svitolina (Ukr, 5) v Simona Halep (Rom, 3)
Kristina Mladenovic (Fra, 13) v Timea Bacsinszky (Swi, 30) Caroline Garcia (Fra, 28) v Karolina Pliskova (Cze, 2)

Heading into the quarter-finals, which get under way on Tuesday, are just three top-10 players in second seed Pliskova, third seed Halep and fifth seed Elina Svitolina.

“From two through 18 [in the rankings] it seems like there’s not that big a difference,” added former world number one Davenport.

“It’s a land of opportunity and we’ll see who holds up under that pressure.

“It wouldn’t surprise me if we had a different Grand Slam champion at Wimbledon and maybe even the US Open.”

Halep carries weight of expectation

Romania’s Halep began the tournament as favourite and remains so, having come through the draw without dropping a set.

Simona Halep

Seeded third, a former finalist and with a stack of clay-court wins behind her this year, it would seem set up for her to finally land a Slam.

However, the 25-year-old suffered a pre-tournament scare with an ankle injury and questions remain around whether she can grab this chance.

“Three years ago it was like, ‘she will win a major,'” said Davenport.

“She looked so good here, that brutal final against Maria Sharapova, such high quality.

“It seems like sometimes it got to her, the pressure and the opportunities.”

‘It’s so hard to pick a winner’

Of the remaining seven contenders, Ukraine’s Svitolina has the form, Timea Bacsinszky the recent Paris pedigree, Kristina Mladenovic and Caroline Garcia the home support.

Wozniacki might feel it’s finally her time after missing out for so long, while Jelena Ostapenko is free of pressure at just 19, and Pliskova has surprised herself by lasting so long.

“I don’t really feel like I am favourite on the clay,” said the Czech, 25.

“Every match for me is tough.”

It is little wonder that choosing a champion has had experts and spectators alike shaking their heads in bemusement.

“It’s so hard to pick,” said Davenport. “With opportunity comes pressure – who’s going to hold up the best?”

French backing for feuding pair

There is growing excitement at the prospect of a first home winner since Mary Pierce in 2000 with the presence of both Mladenovic and Garcia in the last eight.

Mladenovic, 24, has captured headlines during the year with her form and outspoken nature – she boldly criticised Sharapova’s wildcard in Stuttgart and then beat the Russian in the semi-finals.

She has also been blunt in her discussion of Garcia, until last year her doubles partner.

“Now there’s no more drama. She’s doing her thing, I’m doing my thing, and that’s it,” Mladenovic told Sport360.