Carbohydrates are the body’s primary source of energy, somewhat demonized by low-carb fad diets that tout the benefits of eating more proteins and fats and less carbohydrate. Still, according to the U.S. Department of Agriculture, carbohydrates should account for at least one-fourth of your plate. The rest of the plate is made of other groups that contain little if any carbohydrates.
Meats
Meats are part of the protein group. Lean meats, such as poultry and most seafood, are in this group, but based strictly on carbohydrate content, fattier meats such as beef and coldwater fish -- salmon and halibut, for example -- are also part of this group. Generally, nearly all meats provide 1 gram or less of carbohydrate, but this is dependent on whether or not any flavoring was added during preparation. For example, basic smoked turkey breast contains no carbs, but deep frying it or it honey roasting it ups the carb count to 9 grams in a 4-ounce serving.
Fats
Like meats, fats, whether derived from animal or plant sources, contain little to no carbohydrates. Fats include condiments or food additives, such as butter, cream and most oils, like olive oil. Salad dressings may contain carbohydrates if sugar has been added, such as ranch or thousand island dressings. Other examples include spreads like honey butter, which, due to the inclusion of honey, ups a 1 tablespoon serving from no carbs to having 2 grams.
Dairy
Some forms of dairy are low in carbohydrates. Cream contains zero carbs, as do nearly all cheeses. Eggs are also in the dairy group and have less than 1 gram of carbohydrates. Milk contains carbohydrates because it contains the milk sugar lactose. Plant-based milks, such as soy milk, contain less than 4 grams of carbohydrates in 1 cup.
Vegetable Options
Some vegetables, like nuts and legumes, are low in carbohydrates. Similar foods, like kidney, white, red, pinto and black beans, cannot be lumped into this category because they’re all relatively high in carb count. Nuts, like almonds, Brazil nuts and peanuts, contain around 5 to 7 grams of carbs in a 1-ounce serving. Nut butters may have other ingredients added, increasing their carb count considerably. For example, peanuts contain 7 grams of carbs in 1 ounce, but when reduced to peanut butter with added sugar, that climbs to 27 grams per serving.
References
- "Nutrition: Concepts & Controversies, 7th Ed."; Frances Sizer Webb & Ellie Whitney; 2006
- ChooseMyPlate.gov: Food Groups
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