Low Carb Food List

From LoveToKnow Diet

Whether you're trying to lose weight by following a low carb diet or just monitoring your carb intake because of diabetes or hypoglycemia, a low carb food list is invaluable. Remember, though, that not all carbs are created equal.

[edit]

Simple Versus Complex Carbohydrates

When you're looking at the carb content of foods, it's easy to lump all carbs together, but resist the temptation. There are actually good carbs and bad carbs. Good carbs do not cause dramatic changes in blood sugar level, while bad carbs cause a quick spike in blood sugar followed by a rapid drop. These fluctuations cause the dieter to feel dizzy, irritable, and unsteady.

The good carbs are the unrefined, complex carbohydrates that are close to their natural state. Bad carbs are the simple, processed carbohydrates that are virtually unrecognizable from their origin. And then you have the carbohydrates that fall in between.

[edit]

Low Carb Food List: Vegetables

When you are trying to lose weight on a low carb diet, the bulk of your carbs should be in the form of nonstarchy vegetables, especially salad greens. The following veggies are considered great low carb choices:

Alfalfa sprouts
Artichokes
Arugula
Asparagus
Bamboo shoots
Banana peppers
Bean sprouts
Bell peppers
Bok choy
Broccoli
Brussels sprouts
Cabbage
Cauliflower
Celery
Chard
Collard greens
Cucumber
Endive
Eggplant
Fennel
Green beans
Jicama
Kale
Leeks
Lettuce
Mushrooms
Mustard greens
Nori
Onions
Radicchio
Radishes
Scallions
Snow peas
Spinach
Summer squash
Tomato
Wax beans
Zucchini

[edit]

Low Carb Fruits

Although fruits get a bad rap by some low carb followers and some diabetics do need to limit fruit consumption, fresh fruit are actually quite healthy. Here are the fruits with the lowest carb count:

Apples
Apricots
Blackberries
Blueberries
Cantaloupe
Cranberries
Grapefruits
Guava
Honeydew melon
Papaya
Peaches
Raspberries
Rhubarb
Strawberries

Please note that these foods must be avoided on the Induction phase of the Atkins diet, as well as the early stages of some other diets. Check your specific diet for fruit recommendations.

[edit]

Low Carb Protein

No low carb food list would be complete without an extensive protein list. All meat (aside from organ meats), eggs, seafood, and poultry is low carb in its natural state. It is only through cooking and processing that these foods become carb-heavy. Assuming you do not cook it in a way that adds carbs, the following are all low in carbs:

Eggs
Beef
Catfish
Chicken, white and dark meat
Clams
Cornish hen
Crabs
Duck
Flounder
Goose
Herring
Lamb
Lobster
Pheasant
Pork
Quail
Roast
Salmon
Sardines
Shrimp
Sole
Squid
Steak
Tuna
Turkey, white and dark meat
Veal
Venison

[edit]

Low Carb Dairy

Due to lactose (milk sugar) content, many people need to limit milk on a low carb diet. Cheese and some other dairy products, however, are allowed. Check the specifics of your chosen diet, but the following are generally considered to be low carb: