Restricted Carb Food List

Carbs, or carbohydrates, are a main source of energy for the body. Fiber, starch and sugar are the most abundant forms. The body breaks down carbs--with the exception of fiber--into single sugar molecules and coverts those molecules to glucose or glycogen. Glucose is the body's usable form of energy; glycogen is the stored form. Fiber cannot be digested by humans. It has many health benefits (e.g. improves cholesterol levels) and is subtracted from total grams of carbs to get "net carbs" used as energy.

Nutrient-dense carbohydrates include fruits, vegetables, legumes and whole grains. Nutrient-dense foods have a high nutrient value relative to calories. Energy-dense carbohydrates to avoid include sugary foods, pastries, heavily processed foods, white bread and white rice. These foods contain a high amount of simple carbohydrates, high calories with little nutrient value. Eating too many carbs-- especially energy-dense carbs--may lead to weight gain, heart disease, metabolic syndrome and diabetes.

Vegetables

Vegetables are a rich source of vitamins, minerals, antioxidants and fiber--as well as being a low-carb, nutrient-dense food. The vegetable-restricted carb food list includes (serving size, grams of carbs, grams of dietary fiber): arugula (1/2 cup, less than 1, less than 1), fresh cooked asparagus (1/ 2 cup, 4, 2), raw bean sprouts (1/2 cup, 3, 1), broccoflower (1/2 cup, 5, 2), cauliflower (1/2 cup, 3, 2), celery (1 cup diced, 4, 0.68), collards (1/2 cup, 5, 3), cucumber (1 cup, 7, 2), kale (1 cup, 7, 3), Romaine lettuce (1/2 cup, 1, 1), raw mushrooms (1/2 cup, 1, less than 1), fresh okra (8 pods, 4, 4), onions (1 cup sliced, 6, 1), pumpkin (1/2 cup, 6, 1), raw spinach (1/2 cup, 1, less than 1), zucchini (1/2 cup, 4, 1), and raw tomatoes (1 whole, 5, 1).

Fruits

Fruits are a rich source of vitamins, minerals, antioxidants and fiber as well as being a low-carb, nutrient-dense food. Fruits contain the carbohydrate fructose; this makes them higher in carbs than vegetables. Fruits that are low in carbs include (serving size, grams of carbs, grams of dietary fiber): fresh apricots (3 each, 12, 2), California avocados (1 each, 15, 12), fresh raspberries (1 cup, 15, 8), fresh strawberries (1 cup, 11, 3), sweet cherries (10 each, 11, 1), and fresh peaches (1 whole, 9, 1.5).

Meats, Nuts, and Seeds

Meats are a rich source of amino acids, vitamin B, iron, phosphorus and zinc, as well as being a low-carb or carb-free food. Nuts and seeds provide essential unsaturated fatty acids, vitamins and minerals. Restricted carb nuts and seeds include (servings size, grams of carbs, grams of dietary fiber): almond butter (1 tbs, 3, 1), dried whole almonds (1 oz, 6, 3), shredded raw coconut (1/2 cup, 6, 4), hazelnuts (1 oz chopped, 5, 3), peanuts (1 oz, 4, 3), pecans (1 oz, 4, 3), pine nuts (1 oz, 5, 3), sesame butter (1 tbs, 3, 3), black walnuts (1 oz, 3, 2), and English walnuts (1 oz, 4, 2).