List of Low Carbohydrate Foods

The following list of low carbohydrate foods can be part of a healthy diet.

Why Low Carbohydrate Foods?

For many, a low carbohydrate diet is the easiest and most effective way to lose weight. Low carbohydrate and semi-low carbohydrate plans such as the Atkins Diet, the South Beach Diet and others seem to provide evidence that, for many, blood sugar and insulin play a role in weight loss.

In his book, Good Calories, Bad Calories, author Gary Taubes makes a strong scientific case for the role that insulin may play in weight loss. Because of this, Taubes recommends controlling insulin by consuming mostly low carbohydrate foods.

Good Calories Bad Calories

Diet guru, Michael Eades (Protein Power and Protein Power Life Plan), agrees with Taubes. According to Eades, humans have arisen evolutionarily from hunter-gatherers. As a result, our bodies are conditioned for optimal health when we eat much like our hunter-gatherer forefathers did – eating foods from a pre-agrarian society. Most of these are low-carbohydrate foods.

Are Low Carbohydrate Diets Healthy?

Not all nutritional scientists agree with Atkins, Taubes and Eades. Many feel that traditional carbohydrate-laden foods such as grains like wheat and corn and tuberous vegetables like potatoes and carrots are a necessary component of a healthy diet. Further, they argue, the body needs the fiber that is found in these foods for a number of health-related functions.

As the debate rages on in nutritional circles, however, there is a great deal of anecdotal evidence showing that low carbohydrate diets are effective not only for weight control, but also as a means of lowering the incidence many of the “diseases of civilization” such as diabetes, high blood pressure and heart disease.

List of Low Carbohydrate Foods

In compiling a list of low carbohydrate foods, it is important to keep in mind that not all nutritionists recommend a strictly low carbohydrate diet as a healthy way to lose weight. Check with your doctor for underlying health issues, and make sure you educate yourself about the basics of low carbohydrate eating before undertaking a low carbohydrate diet.

Proteins

Most proteins come from animal sources and are extremely low in carbohydrates. Some care must be exercised in choosing processed meats such as hot dogs and sausages. Try to select processed meats with no added sugar and less than two grams of carbohydrates per serving, and try to limit your intake of processed meats. Instead select protein sources such as:

• poultry
• beef
• lamb
• pork products
• seafood
• eggs
• unsweetened whey protein

Dairy

Most full-fat dairy is a low carbohydrate food; however, quantities should be limited to one to two ounces daily.

• heavy cream
• full-fat cheeses
• butter
• full-fat sour cream
• cream cheese

Vegetables

Most vegetables can be eaten in relatively unlimited amounts on a low carbohydrate diet plan. Starchier vegetables such as carrots, turnips, peas and corn are best avoided. Limit quantities if indicated below.

• leafy greens
• cruciferous vegetables such as cauliflower and broccoli (in moderate amounts)
• summer squashes such as zucchini and yellow squash
• artichokes
• peppers
• onions (1/2 small onion)
• sprouts
• celery
• mushrooms
• asparagus
• green beans
• jicama
• sea vegetables
• leeks
• eggplant
• spaghetti squash
• pumpkin

Fruits

Fruits in limited amounts can be part of a healthy low-carb diet plan. Limit daily intake if indicated.

• strawberries (one to two ounces)
• blueberries (one to two ounces)
• blackberries (one to two ounces)
• canteloupe (one to two ounces)
• rhubarb
• peaches (1/2 peach)
• nectarines (1/2 nectarine)
• avocado
• tomatoes
• squeeze of lemon or lime juice
• olives (one to two ounces)

Nuts and Seeds

Nuts and seeds are a great snack food for low carb diet plans; however, quantity matters. Limit daily intake to one to two ounces unless indicated otherwise. All nuts should be either raw or dry roasted, and beware of honey-roasted or other added sugar.

• flax seed (Two tablespoons)
• sunflower seeds
• cashews
• peanuts
• almonds
• unsweetened coconut (or coconut milk)
• macadamia nuts
• walnuts
• pecans
• pine nuts
• pistachios
• nut butter (one tablespoon)

Herbs and Spices

Herbs and spices are generally low carbohydrate foods. Limit to one to two tablespoons. Below is a partial list of low carbohydrate herbs and spices.

• basil
• oregano
• rosemary
• thyme
• garlic
• pepper
• cumin
• chili powder
• turmeric
• tarragon

Sauces and Condiments

There are a number of jarred sauces that can be used as a part of a low carbohydrate diet in limited amounts. Limit quantities if indicated below. Check for added sugar and avoid those that have sugar in any form.

• salsa (1/4 cup)
• marinara sauce (1/4 cup)
• hot sauce (2 tablespoons)
• broth (2 cups)
• mayonnaise (2 tablespoons)
• salad dressing (2 tablespoons)
• mustard (2 teaspoons)
• tartar sauce (2 tablespoons)

Libations

Limited amounts of alcoholic beverages can be part of a low carbohydrate diet. It is important to note that the body processes alcohol differently than other nutrients, and can cause blood sugar to be erratic. Limit alcohol intake to occasional, and limit quantities as suggested below.

• dry white wine (3 ounces)
• dry red wine (3 ounces)
• low carbohydrate beer such as Michelob Ultra (one beer)
• hard liquor such as whiskey or vodka (one shot)

It is possible to eat a healthy low carbohydrate diet. By choosing a variety of proteins, vegetables and fruits from the list of low carbohydrate foods above and working closely with your doctor, you may be able to experience better health through low carbohydrate eating.

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