zig
0

Notifications

  • You're all caught up!

List of Low-Carb Foods

by
author image Andrea Cespedes
Andrea Cespedes is a professionally trained chef who has focused studies in nutrition. With more than 20 years of experience in the fitness industry, she coaches cycling and running and teaches Pilates and yoga. She is an American Council on Exercise-certified personal trainer, RYT-200 and has degrees from Princeton and Columbia University.
List of Low-Carb Foods
A salad full of vegetables. Photo Credit Milan_Jovic/iStock/Getty Images

Pasta, rice, cupcakes and bread are well-known as high-carbohydrate foods. Hundreds of other foods contain carbohydrates, too, and should be on your radar when you're following a low-carb eating plan to manage a medical condition or to lose weight. No official definition of a low-carb diet exists -- it can range from 5 to 45 percent of daily calories from carbohydrates -- or from 30 and 100 grams of carbs daily -- according to Today's Dietitian in 2013. Consult with your doctor to determine a smart amount of carbs for you to eat daily to meet your needs. Following a low-carb diet limits your food choices, but many foods are low enough in carbs to be a part of most carbohydrate-limited plans.

Low-Carb Protein

Plain meat, poultry and fish are all carbohydrate free. Do be careful of some deli meats that have added sugar or fillers, which could raise their carb count slightly. Eggs also contain less than 1 gram of carbohydrates each. Whey protein is also a good low-carb source of complete protein, meaning it contains all the amino acids your body cannot produce. Mix it into water, rather than juice or milk, both of which can add considerable carbohydrates.

Low-carb vegetarian sources of protein include soft tofu, which comes in at 4.5 grams per 1 cup of cubes, and cooked tempeh with 9.4 grams per 3.5 ounces. Beans and legumes are quality sources of vegetarian protein but contain upwards of 40 grams of carbohydrates per cup.

Vegetables and Fruits

Watery vegetables, especially leafy greens, are generally quite low in carbohydrates. Spinach, kale, collard greens, watercress, broccoli, cauliflower, artichokes, chicory, celery, cucumbers, mushrooms, lettuce, fennel, bell peppers, eggplant, bok choy, green beans, scallions and spaghetti squash are just a few examples.

Olives, tomatoes and avocados, technically fruits, are also low-carb foods. If you're keeping your carbohydrate intake at an extremely low level, you may avoid sweet fruits altogether. But, if you're sticking to 45 to 60 grams per meal, as recommended by the American Diabetes Association, you can afford some fruit servings. Choose berries, which are some of the lowest-carb fruit options. Blueberries contain 21 grams of carbohydrates per cup, while raspberries contain 15 grams of carbs per cup, and blackberries, 14 grams a cup.

Dairy and Fats

Dairy provides protein and essential nutrients, including vitamin D and calcium. On extremely low-calorie diets, such as the first phase of the Atkins diet plan, most dairy is not permitted because it has too many carbohydrates. But most people can include several servings daily without consuming too many carbs. Avoid sweetened dairy products, such as flavored yogurt or chocolate milk, which contain added carbohydrates from sugar and fruit.

A cup of 1 percent milk contains 12 grams of carbs, a cup of plain yogurt contains 11 grams, and an ounce of cheddar cheese contains less than 1 gram.

Oils used for cooking and salad dressings, such as olive or sunflower, contain no carbohydrates. Bottled salad dressings and sauces often have carbohydrates from added sugar, flavorings or other ingredients. Use a squeeze of citrus juice, a splash of vinegar and oil or fresh herbs to flavor foods with minimal carbohydrates.

Snack Foods

Snack foods often contain extra carbohydrates. Instead of processed snacks, such as bite-sized cheese-flavored crackers, which contain 19 grams of carbohydrates per 1/2 cup, or potato chips with 15 grams of carbs in a 1-ounce serving, opt for cut-up celery and bell peppers. Air-popped popcorn is relatively low in carbohydrates, with just 6 grams per cup. Still, you have to be careful to stick to limited servings. Nuts, in moderation, can also be a low-carb snack. A 1-ounce serving of almonds contains 6 grams of carbs, cashews have 9 grams per ounce, and pistachios 8 grams per ounce.

LiveStrong Calorie Tracker
THE LIVESTRONG.COM MyPlate Nutrition, Workouts & Tips
GOAL
  • Gain 2 pounds per week
  • Gain 1.5 pounds per week
  • Gain 1 pound per week
  • Gain 0.5 pound per week
  • Maintain my current weight
  • Lose 0.5 pound per week
  • Lose 1 pound per week
  • Lose 1.5 pounds per week
  • Lose 2 pounds per week
GENDER
  • Female
  • Male
lbs.
ft. in.

YOU MIGHT ALSO LIKE

CURRENTLY TRENDING

Demand Media

Our Privacy Policy has been updated. Please take a moment and read it here.