Dieters starting on a low-carb diet often wonder which carbohydrates are acceptable to eat and which carbohydrates are not. Low-carb does not mean "no-carb," and certain carbohydrates are definitely part of the program. Many low-carb diets are based on the glycemic index, which rates foods based on how quickly they cause your blood sugar to rise after you have eaten them. Pure glucose is given a GI rating of 100, and all other foods are judged based on that number. Low GI foods generally have a GI rating of less than 55, and several carbohydrates fall into that category.
Whole Grains
Whole-grain foods like breads and cereals are low-GI carbohydrates that release glucose into your bloodstream slowly. When foods with refined, white flour are processed, the outer bran and inner germ are removed, leaving a starchy substance behind with a higher GI, according to the Harvard School of Public Health.
Beans and Legumes
Beans and legumes are higher in protein and have a high amount of fiber, which helps contribute to their low GI rating. The list includes lentils, kidney beans, chickpeas, butter beans, haricot beans and black beans.
Whole-wheat Pasta
White pastas such as spaghetti and penne are rated as low on the glycemic index, but they still contain white flour, which can cause a reaction in some people. An alternative choice is whole-wheat pasta, which is slower to release its sugars and contains more nutrients. Toss some whole-wheat pasta with steamed vegetables or a fresh tomato sauce for a healthy, low-carb meal.
Berries
Berries such as raspberries, strawberries, blueberries and blackberries are high in antioxidant and fiber and are low on the glycemic index. Include fresh or frozen berries in smoothies or yogurt, and eat fresh berries as a snack throughout the day.
Apples and Oranges
Apples and oranges can be eaten as part of a low-carbohydrate diet. Apples are available in several varieties such as McIntosh, gala, Granny Smith and Golden Delicious and are available year-round. Types of oranges include Valencia, navel and mandarin. To keep these fruits on the lower end of the glycemic index, eat the whole fruit rather than drinking the juice.
Vegetables
Most vegetables are allowed as part of a low-carb diet. Spinach, broccoli, asparagus, cauliflower, celery, lettuce and cucumbers are all acceptable choices. Vegetables with higher starch levels such as white potatoes, carrots and parsnips also have higher glycemic index numbers.
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