List of Low Carb Foods
and the Secret to Liking Them

Get an excellent list of low carb foods, but don't stop there. We added low glycemic foods so you can compare and make the best choices for losing weight and keeping it off. Wait - there's more! Find out how to actually incorporate them into your everyday eating.

list of low carb foods

You need carbs.

It's the only energy your brain can use. And guess what? All foods you eat eventually get broken down into carbs.

Why would you want data for the glycemic index? It's even more valuable than knowing the difference between low and high carbs. It measures how fast (or slowly) your body digests food. That's actually a better measure of what foods you should be eating. Put the list of low carb foods and glycemic information together to make the ultimate choices.




List of Low Carb Foods

Vegetables

VERY LOW CARB

1-5 g

(Not measured by glycemic index)

LOW-MEDIUM CARB

5-15 g

LOW GLYCEMIC

(*denotes both low glycemic and low carb)


Artichokes

Asparagus

Baby corn

Bamboo shoots

Bean sprouts Bok choy

Broccoli

Brussels sprouts

Cabbages

Cauliflower

Celery

Chilies

Chinese mixed vegetables

Choko

Cucumber

Eggplant

Endive

Fennel

Garlic

Green beans

Horseradish

Kohlrabi

Leeks

Lettuces

Mushrooms

Okra

Onions

Parsley

Peppers

Radishes

Sauerkraut

Seaweed

Shallots

Snow peas

Spinach

Squash

Swiss chard

Tomatoes

Turnips

Water chestnuts

Zucchini


Potatoes (including hash browns, potato chips)

Carrots

Kumara

Parsnips

Peas

Pumpkin

Squash, butternut

Sweet corn, fresh

Taro

Yam


*Carrots

*Parsnips

*Peas

*Squash, butternut

*Sweet corn

Sweet potato

*Taro

*Yam

Fruit

VERY LOW CARB

1-5 g

(Not measured by glycemic index)

LOW-MEDIUM CARB

5-15 g

LOW GLYCEMIC

(*denotes both low glycemic and low carb)


Avocado

Kumquats

Loganberries

Mulberries

Raspberries

Rhubarb

Strawberries


Apple, fresh

Apricot, fresh

Breadfruit

Blueberries

Cherries, tart

Grapefruit

Grapes

Mango

Nectarine

Orange

Papaya

Peach, fresh or canned in natural juice

Pear, fresh or canned

Pineapple

Prunes

Raisins

Watermelon


*Apple, fresh

*Apricot, fresh

Banana

*Blueberries

*Cherries, tart

Dates

Fruit cocktail, canned

*Grapefruit

*Grapes

Kiwi

*Mango

Mixed nuts and raisins

*Nectarine

*Orange

*Peach, fresh or canned in natural juice

*Pear, fresh or canned

Pear, dried

Plum

*Prunes

*Strawberries

Cheese

VERY LOW CARB

1-5 g

(Not measured by glycemic index)

LOW-MEDIUM CARB

5-15 g

LOW GLYCEMIC

(*denotes both low glycemic and low carb)


Cheese spreads

Cottage cheese

Cream cheeses

Ricotta


(Most cheeses are NO carb)



Beans & Peas

VERY LOW CARB

1-5 g

(Not measured by glycemic index)

LOW-MEDIUM CARB

5-15 g

LOW GLYCEMIC

(*denotes both low glycemic and low carb)



Kidney beans

Lentils

Peas

Soy beans

Split peas


Baked beans

Black beans

Butter beans

Cannellini beans

Chickpeas

Haricot beans

*Kidney beans

*Lentils

Lima beans

Mung beans

*Peas

*Soy beans

*Split peas

Cereal

VERY LOW CARB

1-5 g

(Not measured by glycemic index)

LOW-MEDIUM CARB

5-15 g

LOW GLYCEMIC

(*denotes both low glycemic and low carb)



All-Bran, Kellogg’s

Bran flakes

Coco Pops, Kellogg’s

Corn Flakes, Kellogg’s

Crispix, Kellogg’s

Muesli (some types)

Nutri-Grain, Kellogg’s

Puffed wheat

Special K, Kellogg’s


Frosted Flakes, Kellogg’s

*Muesli (some types)

Oat bran, raw

Steel-cut oatmeal (made with water)

Semolina, cooked

Grains

VERY LOW CARB

1-5 g

(Not measured by glycemic index)

LOW-MEDIUM CARB

5-15 g

LOW GLYCEMIC

(*denotes both low glycemic and low carb)



Barley

Bulgur, cracked wheat

Couscous

Quinoa

Rye, whole kernels

Semolina


*Barley

Buckwheat

*Bulgur cracked wheat

*Quinoa

*Rye, whole kernels

*Semolina

Whole wheat kernels

Drinks

VERY LOW CARB

1-5 g

(Not measured by glycemic index)

LOW-MEDIUM CARB

5-15 g

LOW GLYCEMIC

(*denotes both low glycemic and low carb)


Hot chocolate (made with water)

Coffee

Diet colas


Apple juice

Tomato juice

Carrot juice

Coca-Cola

Lemonade

Pineapple juice, unsweetened


*Apple juice

*Tomato juice

*Carrot juice

Chocolate milk

*Coca-Cola

Cranberry juice cocktail

Grapefruit juice, unsweetened

*Lemonade

Orange juice

*Pineapple juice, unsweetened

Prune juice

Strawberry-flavored milk

Desserts

VERY LOW CARB

1-5 g

(Not measured by glycemic index)

LOW-MEDIUM CARB

5-15 g

LOW GLYCEMIC

(*denotes both low glycemic and low carb)



Chocolate cake

Croissant

Sponge cake

Oatmeal cookies

Shortbread biscuits

Chocolate mousse

Gummi candies

Jelly beans

Licorice

Marshmallows


Apple muffin, homemade

Banana cake, homemade

*Chocolate cake

Chocolate muffin

Egg custard

*Sponge cake

Vanilla cake

*Oatmeal cookies

*Chocolate mousse

Chocolate pudding

Vanilla pudding

Ice cream

Cadbury’s milk chocolate

Chocolate, milk or dark

Kudos granola bars

M&M’s, peanut

NutriSystem bars

Snacks

VERY LOW CARB

1-5 g

(Not measured by glycemic index)

LOW-MEDIUM CARB

5-15 g

LOW GLYCEMIC

(*denotes both low glycemic and low carb)



Corn chips

Popcorn

Potato chips, plain

Pretzels

Fruit roll-ups

Shaklee bars

Twix bars


Combos pretzels snacks

*Corn chips

*Potato chips, plain

*Shaklee bars

Snickers bars

*Twix bars

Dairy

VERY LOW CARB

1-5 g

(Not measured by glycemic index)

LOW-MEDIUM CARB

5-15 g

LOW GLYCEMIC

(*denotes both low glycemic and low carb)



Chocolate milk

Strawberry milk

Sweetened condensed milk

Milk

Yogurt


*Chocolate milk

*Strawberry milk

*Milk

*Yogurt

Nuts & Seeds

VERY LOW CARB

1-5 g

(Not measured by glycemic index)

LOW-MEDIUM CARB

5-15 g

LOW GLYCEMIC

(*denotes both low glycemic and low carb)



All nuts


All nuts

Meat

VERY LOW CARB

1-5 g

(Not measured by glycemic index)

LOW-MEDIUM CARB

5-15 g

LOW GLYCEMIC

(*denotes both low glycemic and low carb)


Fried meats

Fried seafood

Mussels

Scallops


(Most meats are NO carb)



Sweeteners

VERY LOW CARB

1-5 g

(Not measured by glycemic index)

LOW-MEDIUM CARB

5-15 g

LOW GLYCEMIC

(*denotes both low glycemic and low carb)



Maple syrup

Orange marmalade

Strawberry jam


Honey, some kinds

*Maple syrup

*Orange marmalade

Nutella

Agave nectar

*Strawberry jam

Source:
The New Glucose Revolution for Diabetes by Dr. Jennie Brand-Miller, Kaye Foster-Powell, Dr. Stephen Colagiuri,
and Alan W. Barclay


NOT a Carbohydrate:

  • Eggs
  • Cheese, most
  • Fats & oils & butter
  • Meat
  • Seafood: calamari, lobster, salmon, sardines, shrimp, tuna

You won't see these on a list of low carb foods because they are not carbohydrates. Protein and fats are not carbs.


The Secret to using the List of Low Carb Foods

The secret is - "INCLUDE."

Include one of these low carb foods to every meal. Better yet, make it a food that's low carb AND low glycemic.

The myth is - "ONLY."

You don't have to ONLY eat low carbs. Are you listening? Because most people aren't getting this, and I want you to get it.

There's no one thing that will make you lose weight. You need a balance in what you eat and how you exercise.

You can still eat high carb foods - don't cross them off your list forever. Just include a low carb/low glycemic food in every meal. Believe it or not, they balance each other.

This is how we do it:

• a side salad
• a few fresh carrots
• baked beans
• microwave some frozen peas, drizzle with olive oil
• boil fresh green beans, drizzle with olive oil
• mashed potatoes with skins on and butternut squash added

Click here for more detailed cooking instructions.

You can rotate those simple 6 side dishes over and over again. We do. This is the secret.


A List of Low Carb Foods is the first step in your success - developing a taste for them.

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