Foods that contain the most carbohydrates include starchy vegetables; grains, whether whole or refined; fruits; sweetened beverages; candies and desserts. Carbs are essential nutrients, and a daily minimum of 130g is recommended to stay healthy, according to the Institute of Medicine. However, it is a good idea to control your carbohydrate intake by including more low-carb foods in your diet if you are trying to lose weight or to manage your diabetes.
Non-Starchy Vegetables
Non-starchy vegetables are low in carbohydrates, usually with less than 5g per serving, according to the USDA National Nutrient Database. Low-starch vegetables include carrots, broccoli, onions, mushrooms, cauliflower, eggplant, tomatoes, cucumber, leafy greens, asparagus and cabbage. Eating non-starchy vegetables at each meal can help you lower your carbohydrate intake by filling you up with their satiating fiber.
Fish, Poultry and Meat
Fish, poultry and meat are great sources of protein. Moreover, unless they are breaded or smothered in sweet sauce, these foods are completely devoid of carbohydrates. Including a serving of these foods at your meal can help you reduce the carbohydrate content of your diet.
Low-Fat Cheese
Dairy products such as yogurt and milk contain carbohydrates, but cheese has almost none. Choose lowfat cheese, such as cottage cheese, mozzarella or light cheddar, to keep your calorie, fat and carbohydrate intakes down.
Nuts and Seeds
Nuts and seeds provide satiating protein and healthy fats. They do not contain any carbohydrates. Almonds, walnuts, peanuts, peanut butter, sunflower seeds or pumpkin seeds make perfect low-carb snacks or additions to your low-carb salad.
Berries
Fruits are good sources of carbohydrates, but berries are the ones that contain the least carbohydrates. A serving of 1 cup of whole strawberries contains 11.1g of carbohydrates and 2.9g of fiber, which leaves only 9.2g of available carbohydrates. A cup of blackberries has 13.8g of carbohydrates and 7.6g of fiber, which corresponds to only 6.2g of available carbohydrates. A cup of raspberries has14.7g of carbohydrates and 8.0g of fiber, which corresponds to only 6.7g of available carbohydrates, according to the USDA National Nutrient Database.
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