64 Top Low-Carb Foods

Medically reviewed by Allison Herries, RDN

For many people, moderating carbohydrates (carbs) is important. This is especially true for people with certain health conditions, like diabetes. Carbohydrates are sugar molecules that give you energy.

But even without a health condition, keeping carbs in check is essential for overall health. Eating too many carbs can eliminate room for other important nutrients in your diet. Some main low-carb food groups include proteins (like meat, eggs, nuts, and fish), some vegetables, fruits, and more.

This article explains what to eat on a low-carb diet, how to determine how filling carbs are, and how many carbs you should eat daily.

A Sample Low-Carb Food List: 64 Foods

So, which foods are low in sugar and carbs? From non-starchy veggies to meats and eggs, there are plenty of filling, low-carb foods to choose from.

What Is a Low-Carb Diet?

Studies define a low-carb diet in different ways. A low-carb diet can mean the following:

• A diet with less than 130 grams (g) of carbohydrates per day

• Less than 26% carbs in a 2,000-calorie diet

• Less than 20% of total calories derived from carbs

Meat

Many people wonder if meats have carbs. The answer is often no. Most meats are naturally carb-free. The following meats have no carbs:

• Chicken

• Turkey

• Pork

• Beef

• Lamb

However, when it comes to meats, the carbs may come in what you add in the cooking process. For example, if you add breading, you will likely introduce carbs to the food.

Eggs

Eggs have virtually no carbohydrates. One medium egg contains less than half a gram of carbs.

One study found eating eggs for breakfast may help improve insulin resistance and blood pressure levels, although more research is necessary. Additional research shows that consuming eggs may positively impact body composition by increasing muscle mass and lowering fat mass. Eating eggs as part of a meal also increases satiety, which might encourage you to eat less.

Seafood

Fish and other seafood are naturally low in carbs. Some examples of seafood to enjoy on a low-carb diet include:

• Salmon

• Trout

• Tuna

• Catfish

• Cod

• Halibut

• Mackerel

• Perch

• Pike

• Pollock

• Tilapia

• Whitefish

• Lobster

• Shrimp

• Crab

• Oyster

• Clams

Adding ingredients like breading in the cooking process may add carbs. Research shows that including fish in your diet can help you feel fuller for longer, control your appetite, and produce smaller glycemic excursions after a meal.

Vegetables

Not all vegetables are low in carbs, but many are. The following are all low-carb vegetables:

• Avocado

• Bell peppers

• Broccoli

• Brussels sprouts

• Cabbage

• Cauliflower

• Celery

• Cucumber

• Eggplant

• Green beans

• Kale

• Lettuce

• Mushroom

• Onion

• Radishes
  

• Spinach
  

• Tomato

• Zucchini
  

Starchy vegetables, on the other hand, are higher in carbs. These include white potatoes, sweet potatoes, yams, corn, beans, carrots, beets, turnips, and winter squashes.

Fruits

Though fruits have more carbs than low-carb veggies, they still have fewer carbs than many other foods. Some lower-carb fruits include:

• Blackberries

• Cantaloupe

• Lemons

• Peaches

• Raspberries

• Star fruit

• Strawberries

• Watermelon

Dried fruit, apples, pineapple, and bananas are higher in carbohydrates.

Related: Keto Fruits: What Fruits to Eat and Avoid on the Keto Diet

Nuts

Most nuts are naturally low in carbs. The following nuts have less than 6 g of carbs per 1-ounce (oz) serving:

• Almonds

• Brazil nuts

• Hazelnuts

• Macadamia nuts

• Pecans

• Pine nuts

• Walnuts

Peanut butter and other nut butters are good nut sources for a low-carb diet.

Milk and Dairy

Though dairy products have more carbs than meat and low-carb veggies, they are S considered low-carb foods. Enjoy the following dairy products in a low-carb diet:

• Cow's milk

• Cheese

• Yogurt

Researchers found that higher-fat dairy products may help reduce the risk of prediabetes.

Fats

Fats and oils are another naturally no-carb food. These include:

• Avocado oil

• Butter

• Canola oil

• Coconut oil

• Olive oil

Related: What Are Healthy Fats? 8 High-Fat Foods for Your Diet

What Determines How Filling Carbs Are?

Many people who choose a low-carb diet are interested in learning which low-carb foods are the most filling. It helps to know what determines how full certain carbs are likely to make you feel.

There are two types of carbohydrates: simple and complex carbs. Simple carbs are found in highly processed foods like candy, sodas, white pasta, white rice, and breakfast cereals. These foods provide a quick burst of energy but lack vitamins, minerals, and fiber.

Complex carbohydrates in foods like legumes, fruit, starchy vegetables, and whole grains contain fiber, which helps you feel full. These foods are digested more slowly, giving you energy over a prolonged period.

When choosing carbs to feel full, it makes the most sense to choose complex carbs over simple carbs.

Calculating Which Foods Are Low-Carb

Calculating carbs for a low-carb diet helps you understand the foods you eat. You can determine the amount of carbohydrates in a food serving by reading the nutrition label, which lists the total carbohydrates, dietary fiber, and sugar.

You can calculate "net carbs," which means carbohydrates minus fiber and sugar alcohol. Because the body doesn't easily digest and absorb fiber or sugar alcohols, they can be subtracted from the food's total carb count. Doing so gives you the digestible (net) carbs.

However, the formula for net carbs assumes that no fiber or sugar alcohols are metabolized by the body, which is not always the case. Some will be partially digested and provide calories. For this reason, experts recommend simply calculating the total grams of carbs consumed rather than the net carbs.

Recommended Daily Carb Intake

The U.S. Department of Agriculture's Dietary Guidelines for Americans recommends that kids and adults get 45% to 65% of calories from carbs. But if you aim for a low-carb diet, you might cut that back further.

Low-carb diets can be an excellent way to manage your weight. It can also help people with diabetes get a better handle on their glycemic control. However, it's important to remember that carbs are also essential to a healthy diet.

Try not to limit them too much or go completely "carb-less." The best approach is to replace highly processed carbs and added sugars with unprocessed carbs.

There is no magic number for determining how many carbs you should consume. A healthcare provider can help determine what is best for your diet. If you have diabetes, for example, how many carbs you can eat and still stay in your target blood sugar range depends on many things, including:

• Age

• Weight

• Activity level

A dietitian can help you make an eating plan for your situation.

Summary

There are many foods you can enjoy on a low-carb diet. These foods include meats, eggs, fruits and vegetables, fish, dairy, and nuts. A low-carb diet can help you work on more nutritious eating overall, or if you have diabetes, it can help you manage your condition. It's best to choose complex carbs over simple carbs because they contain fiber, which will help you feel fuller for longer. A healthcare provider or dietitian can help determine if a low-carb diet is best for you.

Read the original article on Verywell Health.