Diets such as Adkins, The Zone and South Beach require carbohydrate counting, as do some diabetic meal plans. Grocery shopping may present a challenge to the carb naive -- learning how to shop for low-carb foods can take the guesswork out of that trip to the store. Carbohydrates are present in many foods and beverages, from the obvious breads and grains to fruits, beans and sodas.
Step 1
Read the label. The U.S. Food and Drug Administration tightly regulates the information placed on all food labels. Look close at the total carbohydrate count and don't get caught up in the breakdown of fibers and sugars. The serving size is an important measurement as well -- eating more than the suggested serving size proportionately raises carb consumption. Foods without labels are trickier. The American Diabetic Association states that on average, each of the following foods contain about 15 g of carbs: one small fruit, 1/2 cup of black beans, 1/4 of a large baking potato, and 1 tablespoon of sweeteners such as honey or jelly.
Step 2
Shop on the periphery of the grocery store first, and fill your cart with food naturally low in carbs or those containing smaller amounts of healthy, fibrous carbs. Meat, poultry, fish, eggs and produce are usually situated on the perimeter of the store and are generally accepted as low-carbohydrate foods. Walk the four walls first, filling your basket with lean cuts of meat and chicken, fresh eggs and non-starchy vegetables -- avoiding corn and potatoes. In the dairy section, search for low-carb milk replacement products or the words "no fat."
Step 3
Look for low-carbohydrate products. Many manufacturers have jumped onto the low-carb bandwagon and have genetically engineered beloved foods with lower carbohydrate content. Typically breads, pasta and rice are not considered low-carb foods. However, products are emerging with breads containing 5 g of carbs per slice or low-carb versions of pastas, including spaghetti, rotini and ziti products. Stay out of the snack aisle and make your own low-carb snacks at home, such as baked pita. In the frozen foods section, many diet plans offer pre-made low-carb meals, but check the sodium and fat content to make sure you are not taking away carbs while adding artery clogging fats and salt.
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