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Learn what to eat and what to avoid on a low-carb diet, with visual guides, recipes, meal plans and tips. Low-carb foods include meat, fish, eggs, vegetables, natural fats, nuts, berries, water, coffee and tea.
- Fruits
What are the best and worst fruits to eat on a low-carb...
- Snacks
Eggs are a great low carb option. 4 Keep a few hard-boiled...
- Vegetables
Here are ten great low-carb vegetables that are also tasty...
- Nuts
Low-carb foods . DD+ MEMBERSHIP. Start your FREE 30-day...
- Fats & Sauces
The numbers represent grams of net carbs per 100 gram (3½...
- Alcohol
Wine. If you are eating a moderate low carb diet, about 20...
- Dairy
Yes, these foods are generally a good fit for a low carb or...
- 20 and 50 Grams of Carbs
A low-carb diet restricts carbs. For example, on a keto...
- Fruits
- Overview
- Total carbs vs. net carbs
- 1–8: Animal proteins
- 9–17: Seafood
- 18–34: Vegetables
- 35–44: Fruits
- 46–51: Nuts and seeds
- 52–55: Dairy
- 56–58: Fats and oils
- 59–61: Beverages
- GeneratedCaptionsTabForHeroSec
Meat, eggs, and seafood are low in carbs. You can also eat certain vegetables, including broccoli and eggplant, as well as fruit, such as avocado and apricots, on a low carb diet.
Many people follow a low carbohydrate diet to lose weight, lower blood sugar levels, or treat certain diseases. It may be challenging for people who are just starting out to prepare nutritious low carb meals. But eating low carb doesn’t have to be complicated. There are plenty of low carb foods to choose from that promote health and overall well-being.
When it comes to the low carb community, there is an ongoing debate about whether to consider net carbs or total carbs.
Net carbs refers to the amount of carbohydrates that your body actually absorbs. If you want to calculate them in whole foods, you need to subtract the fiber content from the total number of carbs.
For processed foods, you also need to subtract a portion of sugar alcohols.
It’s important to note that some natural foods such as oils and fats contain no carbs at all, resulting in 0 net carbs when consumed.
Animal protein has close to zero carbs. Organ meats, such as raw beef liver, which contains about 4% carbs, are an exception.
Examples of animal protein include:
•eggs
•beef
•lamb
•chicken
Fish and other seafood tend to provide incredibly nutritious and healthy benefits.
They’re particularly high in B12, iodine, and omega-3 fatty acids — all nutrients many people do not get enough.
Like meat, almost all types of fish and seafood contain next to no carbs. They include:
•salmon
•trout
•sardines
Most vegetables are low in carbs. Leafy greens and cruciferous vegetables have particularly low levels, and most of their carbs consist of fiber.
On the other hand, starchy root vegetables like potatoes and sweet potatoes are high in carbs.
The following vegetables have about 3–9 grams (g) of carbs per 100 g in their raw, unprocessed forms.
•broccoli
•tomatoes
•onions
While many fruits are rich in nutrients, people following a low carb eating plan find them highly controversial when it comes to deciding whether they’re acceptable dietary options.
That’s because most fruits are high in carbs compared to vegetables.
Depending on how many carbs you aim for, you may want to restrict your fruit intake to 1–2 pieces per day.
However, this does not apply to fatty fruits like avocados or olives. Low sugar berries, such as strawberries, are another excellent choice.
The following fruits have about 6–15 g of carbs per 100 g in their raw forms.
•avocado
Nuts and seeds are very popular on low carb diets. Some are low in carbs but high in fat, fiber, protein, and various micronutrients.
Nuts are often eaten as snacks, while seeds can add crunch to salads or recipes. The following options contain 10–17 g of carbs per 100 g. Other options may contain more so make sure to check the food label before you purchase an item.
•walnuts
•peanuts
•dried chia seeds
•hazelnuts
If you tolerate dairy, full fat dairy products are excellent low carb foods.
The following options contain about 2–11 g of carbs per 100 g. Nonetheless, be sure to read the label and avoid anything with added sugar.
•cheddar cheese
•heavy cream
•full fat yogurt, plain
•Greek yogurt, plain
Fats and oils do not contain any carbs and, as such, are acceptable on a low carb, real-food-based diet.
These include:
•butter
•extra virgin olive oil
Most sugar-free beverages are acceptable on a low carb diet. Keep in mind that fruit juices are very high in sugar and carbs. It’s important that people wishing to limit carbs be mindful of this.
The safest beverages to drink are water, coffee, and tea because they contain no carbs. You can also drink carbonated water if it’s sugar-free.
Learn about the benefits and challenges of a low carb diet, and discover 63 delicious and nutritious foods that are low in carbs. Find out the difference between net and total carbs, and how to choose the best options for your health goals.
- Quinoa. Pictured Recipe: Quinoa Lasagna. 1/2 cup cooked quinoa = 18 g carbohydrates. Quinoa is one of the grains with the biggest fanfare, thanks to its protein and fiber content—8 and 5 grams respectively per cup, according to the USDA.
- Oatmeal. Pictured Recipe: Old-Fashioned Oatmeal. 1 cup of cooked oatmeal = 28 g carbohydrates. If you're going to have a big bowl of carbs—even on a low-carb diet—make it oatmeal.
- Polenta. Pictured Recipe: Creamy Polenta. 1 cup cooked polenta = 30 g carbohydrates. Made from cornmeal, polenta has a consistency similar to Cream of Wheat.
- Eggs. Pictured Recipe: Parmesan Cloud Eggs. One large egg = 0.5 g carbohydrates. One large egg packs 6 grams of protein, 5 grams of fat and just about 0 grams of carbs all in a nice 72-calorie package, per the USDA.
Are low-carb diets healthy and how many carbs should I eat in a day? Low-carbohydrate diets have grown in popularity for losing weight. They are also used by people with type 2 diabetes to help manage blood sugar levels.
Low-carb diets involve limiting the amount of carbohydrates you eat – replacing things like bread, pasta and sugary foods with more protein or fat. But is it right for you?
Dec 13, 2023 · Learn how to follow a low carb diet that can help you lose weight and improve your health. Find out what foods to eat and avoid, and get a sample menu for 3 days.
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Jul 20, 2023 · As a rule of thumb, if you’re constantly Googling ‘what are low-carb foods?’ and scrolling through never-ending (if not rather random) lists, then look to green vegetables, seafood and meat....
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