Cheese
Fresh Vegetables
Most non-starchy vegetables are low in carbs. Choose organic vegetables or grow your own to avoid pesticide residues.
Most non-starchy vegetables are low in carbs. Choose organic vegetables or grow your own to avoid pesticide residues.
Avoid the starchy vegetables such as corn, peas, potatoes, sweet potatoes, and most winter squash as they are much higher in carbs. Limit sweeter vegetables such as tomatoes, carrots, peppers, and summer squashes.
This list is by no means comprehensive, so if there is a green vegetable you like that is not on this low carb food list, feel free to include it.
This list is by no means comprehensive, so if there is a green vegetable you like that is not on this low carb food list, feel free to include it.
- Alfalfa Sprouts
- Any leafy green vegetable
- Asparagus
- Avocado
- Bamboo Shoots
- Bean Sprouts
- Beet Greens
- Bell peppers*
- Bok choy
- Broccoli
- Brussels sprouts
- Cabbage
- Carrots*
- Cauliflower
- Celery
- Celery root
- Chard
- Chives
- Collard greens
- Cucumbers
- Dandelion greens
- Dill pickles
- Garlic
- Kale
- Leeks
- Lettuces and salad greens (arugula, Boston lettuce, chicory, endive, escarole, fennel, mache, radicchio, romaine, sorrel.)
- Mushrooms
- Olives
- Onions*
- Radishes
- Sauerkraut (watch for added sugar)
- Scallions
- Shallots
- Snow Peas
- Spinach
- Sprouts
- Summer squash*
- Swiss chard
- Tomatoes*
- Turnips
- Water chestnuts
- * Limit amounts of these vegetables, as they are higher in carbs.
Dairy Products
Raw milk products are preferable; choose organic if raw products are not available. Be aware that dairy proteins (whey and casein) are insulinogenic (meaning they cause an insulin spike) in the body.
- Heavy whipping cream
- Full fat sour cream (check labels for additives and fillers. Look for brands such as Daisy which are pure cream with no added milk; carbs and protein will be low.)
- Full fat cottage cheese
- All hard and soft cheeses: (count each 1 ounce portion as 1 carb generally)
- Cream cheese (count each 1 ounce portion as 1 carb generally)
- Unsweetened whole milk yogurt (limit amounts as it is a little higher in carb) (Fage full fat Greek yogurt is divine)
- Mascarpone cheese
Nuts and Seeds
Nuts and seeds are best soaked and roasted to remove anti-nutrients. They are also very high in calories and higher in carbs per serving.
It's very easy to eat a handful of nuts and not realize how much carb is included.
Nuts: macadamias, pecans, almonds and walnuts are the lowest in net carbs and can be eaten in small amounts. Cashews, pistachios and chestnuts are higher in carb, so track carefully to avoid going over carb limits.
Nut flours, such as almond flour: I include this because a low carb food list shouldn't completely exclude baking. Almond flour is a great flour substitute.
Peanuts are actually legumes and are higher in protein and are also high in Omega 6 fats, so limit amounts and include protein grams in daily totals.
Seeds (pumpkin, sunflower, sesame, etc.. ) are also very high in Omega 6 fats, limit amounts.
Most nuts are high in Omega 6 fats, which increase inflammation in the body, so don't rely on nuts as your main protein source. I have found that eating too many nuts over several days makes me feel stiff and sore and ruins my mood. I attribute this to the Omega 6 fats.
Sweeteners
Avoiding sweetened foods in general will help “reset” the taste buds. However, if there is a desire for something sweet, these are the recommended choices for sweeteners.
Note that the powdered forms of most artificial sweeteners usually have maltodextrin, dextrose or some other sugar added, so liquid products are preferred.
Fruit/Miscellaneous
Berries (blueberries, strawberries, raspberries) can be enjoyed occasionally in small amounts, as they are the lowest in carbohydrates of the fruits. Avoid other types of fruit as most are too high in carb.
Japanese Shirataki noodles
Pork Rinds (these are great with dip, or as a substitute for bread crumbs, but note they are also high in protein, so limit amounts)
Spices
Spices do have carbs, so be sure to count them if they are added to meals made using this low carb food list. Commercial spice mixes like steak seasoning usually have added sugar. Sea salt is preferred over commercial salt, which is usually cut with some form of powdered dextrose.
What Are Net Carbs?
Net Carbs, which represent the total carbohydrate content of the food minus the fiber content represents net carbs.
The Net Carbs number reflects the grams of carbohydrate that significantly impact your blood sugar level and therefore are the only carbs you need to count. Foods that are low in Net Carbs such as nutrient-dense vegetables and fruits don’t have a significant impact on blood sugar.
Minimum Requirements
The Institute of Medicine says men and women need at least 130 grams of carbohydrates, pregnant women require a minimum of 175 grams and women who are breastfeeding need at least 210 grams of carbs each day.
Minimum Requirements
The Institute of Medicine says men and women need at least 130 grams of carbohydrates, pregnant women require a minimum of 175 grams and women who are breastfeeding need at least 210 grams of carbs each day.
According to the Mayo Clinic, many low-carbohydrate diets have a daily allotment of 50 to 150 grams of carbs per day.
*Risks of eating too few carbs include:
- dizziness
- headaches
- weakness
- fatigue
- constipation
- diarrhea
- nutrient deficiencies
Your individualized carb needs are based on your calorie intake, but aim to consume at least 130 grams of carbs each day from nutrient-dense foods.
*NOTE from MBS: "I've been on a low carb diet in the past and my experience with this type of diet was excellent. Initially, for the first week I got headaches (I'm prone to them anyway), and sometimes felt tired (probably normal).
I was never hungry (what a blessing) and enjoyed going to buffets and pigging out on high proteins with low carbs. After the initial phase wore off, I had more energy and felt better than I had in a long time and....I lost 42 pounds. That was twenty years ago and I'm proud to say, I haven't gained any of it back. Every once in awhile, I'll put a few pounds back on, however, a low carb lifestyle is definitely the way to go and so easy."
I was never hungry (what a blessing) and enjoyed going to buffets and pigging out on high proteins with low carbs. After the initial phase wore off, I had more energy and felt better than I had in a long time and....I lost 42 pounds. That was twenty years ago and I'm proud to say, I haven't gained any of it back. Every once in awhile, I'll put a few pounds back on, however, a low carb lifestyle is definitely the way to go and so easy."
Examples of healthy carbs include:
- whole grains
- legumes
- fruits
- vegetables
- low-fat milk
- low-fat yogurt,
- nuts and seeds
Recipes with Low Carb Food Lists
These are great resources for how to prepare items on this low carb food list.
500 Low-Carb Recipes:
These are great resources for how to prepare items on this low carb food list.
500 Low-Carb Recipes:
500 Recipes, from
Snacks to Dessert, That the
Whole Family Will Love
Comfort Food Recipes for
the Carb Conscious Cook
the Carb Conscious Cook
Over 120 Delicious Low-Carb
Recipes That Cook Themselves