Low-carb diets have surged in popularity, largely due to their effectiveness in promoting rapid weight loss. Beyond weight management, these diets offer a spectrum of health benefits, including appetite control, improved HDL cholesterol levels, stabilized blood sugar and insulin, and reduced blood pressure. A low-carb approach typically involves limiting daily carbohydrate intake to 50–100 grams, adjusted based on individual weight and health considerations.
To embrace a low-carb lifestyle, it’s crucial to know which foods to prioritize. This article provides a detailed list of low carb foods across various categories, along with examples of high-carb foods to avoid, and a sample weekly menu to guide your meal planning.
Understanding Low Carb Diets
Before diving into the list of low carb foods, it’s important to understand who can benefit from this dietary approach. While generally safe, low-carb diets may not be suitable for everyone, especially pregnant women, individuals with adrenal fatigue, or those with digestive disorders. Carbs play a vital role in fetal development and thyroid function, and drastically reducing them can negatively impact gut bacteria diversity.
A well-rounded, low-carb diet should emphasize whole, nutritious foods. Since reducing carbs often leads to fewer calories, it’s essential to compensate by incorporating plenty of vegetables, healthy fats, and protein to ensure adequate nutrition.
The Ultimate List of Low Carb Foods
This comprehensive list of low carb foods is organized by category to simplify your transition to a low-carb diet. Remember that portion sizes and cooking methods can influence carb counts. Additionally, many of these foods are rich in fiber, which can further reduce the net carb amount – the carbs absorbed by the body.
Low Carb Veggies
- Asparagus – Carbs: 3 grams per cup
- Broccoli – Carbs: 6 grams per cup
- Cauliflower – Carbs: 5 grams per cup
- Cucumber – Carbs: 4 grams per cup
- Eggplant – Carbs: 5 grams per cup
- Mushrooms – Carbs: 3 grams per cup
- Radishes – Carbs: 4 grams per cup
- Tomatoes – Carbs: 7 grams per cup
- Zucchini – Carbs: 4 grams per cup
Leafy Greens
- Arugula – Carbs: 0.8 grams per cup
- Cabbage – Carbs: 5 grams per cup
- Kale – Carbs: 7 grams per cup
- Lettuce – Carbs: 2 grams per cup
- Spinach – Carbs: 4 grams per cup
Fruits
- Avocado – Carbs: 13 grams per cup
- Blackberries – Carbs: 6 grams per cup
- Olives – Carbs: 16 grams per cup
- Raspberries – Carbs: 15 grams per cup
- Strawberries – Carbs: 11 grams per cup
- Blueberries – Carbs: 21 grams per cup
Low Carb Meat
Note: All natural, unprocessed forms of meat and seafood are inherently low in carbohydrates.
- Beef – Carbs: 0 grams per oz
- Chicken – Carbs: 0 grams per oz
- Lamb – Carbs: 0 grams per oz
- Pork – Carbs: 0 grams per oz
Seafood
- Salmon – Carbs: 0 grams per oz
- Sardines – Carbs: 0 grams per oz
- Shellfish – Carbs: 2–4 grams per oz
- Trout – Carbs: 0 grams per oz
Healthy Fats and Oils
- Avocado Oil – Carbs: 0 grams per tablespoon
- Coconut Oil – Carbs: 0 grams per tablespoon
- Extra Virgin Olive Oil – Carbs: 0 grams per tablespoon
- MCT Oil – Carbs: 0 grams per tablespoon
Dairy
- Butter/Ghee – Carbs: 0 grams per oz
- Cheeses – Carbs: 0–1.5 grams per oz
- Eggs – Carbs: 0 grams per egg
- Full-Fat Yogurt – Carbs: 6 grams per cup
- Heavy Cream – Carbs: 8 grams per cup
Nuts and Seeds
- Almonds – Carbs: 6 grams per oz
- Cashews – Carbs: 9 grams per oz
- Chia Seeds – Carbs: 12 grams per oz
- Peanuts – Carbs: 5 grams per oz
- Walnuts – Carbs: 4 grams per oz
Low Carb Seasonings
- Cinnamon – Carbs: 0.7 grams per tablespoon
- Common Herbs – Carbs: 0–0.3 grams per tablespoon
- Pepper – Carbs: 0 grams per tablespoon
- Salt – Carbs: 0 grams per tablespoon
- Vinegar (White, Apple Cider) – Carbs: 0 grams per tablespoon
Drinks (Unsweetened)
- Almond Milk, Unsweetened – Carbs: 0 grams per cup
- Bone Broth – Carbs: 0 grams per cup
- Coffee – Carbs: 0 grams per cup
- Tea – Carbs: 0 grams per cup
- Water – Carbs: 0 grams per cup
Foods to Avoid on a Low Carb Diet
While it’s obvious to avoid sugary snacks like candy and chips, some seemingly healthy foods are also high in carbohydrates. Generally, foods rich in starches like potatoes, grains, and bananas, as well as sweet and artificially sweetened items, should be minimized or eliminated.
High-Carb Foods to Avoid:
- Bananas
- Beans
- Beer
- Bread
- Chickpeas
- Chips
- Corn
- Grains
- Juice
- Milk
- Oatmeal
- Raisins
- Sugar
- Sugary Drinks
Low Carb Weekly Sample Menu
This sample menu provides meal ideas for breakfast, lunch, dinner, and snacks to keep you full and focused throughout the week.
Monday
Breakfast: Scrambled eggs with mushrooms and tomatoes
Lunch: Sliced turkey and cheese lettuce wraps
Dinner: Beef and cheese stuffed bell peppers
Snack: DIY Nut mix
Tuesday
Breakfast: Spinach, egg, and cheese muffins
Lunch: Chicken, spinach, and berry salad with apple cider vinegar dressing
Dinner: Zoodles and meatballs topped with marinara sauce
Snack: Garlic kale chips
Wednesday
Breakfast: Omelette with spinach, bell peppers, and radishes
Lunch: Leftover turkey and cheese wraps and a spinach salad
Dinner: Salmon cooked in ghee with mixed vegetables
Snack: Hard-boiled eggs
Thursday
Breakfast: Leftover spinach, egg, and cheese muffins
Lunch: Buddha bowl with mixed veggies, kale, turkey, and avocado
Dinner: Leftover zoodles and meatballs
Snack: String cheese
Friday
Breakfast: Chia seed pudding (made with unsweetened almond milk) topped with coconut flakes
Lunch: Taco salad with beef, lettuce, cheese, tomatoes, and avocados
Dinner: Turkey-stuffed mushrooms with brussels sprouts
Snack: DIY Nut mix
Saturday
Breakfast: Smoothie with coconut milk, berries, and protein powder
Lunch: Avocado tuna salad
Dinner: Cheesy chicken and broccoli with cauliflower rice
Snack: Carrots and ranch
Sunday
Breakfast: Bacon and eggs
Lunch: Zucchini, tuna, and avocado roll-ups
Dinner: Leftover chicken, broccoli, and cauliflower rice stir fry
Snack: Veggies and guacamole
Embracing a low-carb lifestyle doesn’t have to be complicated. By focusing on filling your plate with a variety of healthy, low carb foods and high-protein options, you can improve your health while keeping your stomach satisfied.
Sources: Healthline | Medical News Today
