List of Low-Carb Foods

List of Low-Carb Foods: A Guide to Healthy Eating Choices

A low-carb diet, or keto lifestyle, is a powerful way to lose weight and improve overall health. Success with this diet begins with understanding which foods are low in carbohydrates. Below, you’ll find a comprehensive list of low-carb foods to help you make smart and delicious dietary choices.

Vegetables

Vegetables are an essential part of any low-carb diet. They’re rich in nutrients and fiber while generally low in carbs. Examples include:

  • Spinach
  • Broccoli
  • Cauliflower
  • Kale
  • Lettuce
  • Asparagus
  • Bell peppers
  • Zucchini
  • Eggplant

Root vegetables like potatoes and parsnips are higher in carbs, so it’s best to avoid or limit them. Sweet potatoes, however, can be a better choice since they’re packed with vitamins and minerals.

broccoli in a pan
Boiled broccoli

Protein-Rich Foods

Protein is key to reducing hunger and maintaining muscle mass on a low-carb diet. Great options include:

  • Meat: Chicken, turkey, beef, pork
  • Fish: Salmon (preferably wild), tuna, trout, cod
  • Eggs: Packed with protein and minerals like iron, iodine, and zinc

For vegetarians and vegans, tofu and tempeh are excellent protein sources. Tempeh, especially the fermented variety, supports gut health.

salmon with vegetables
Salmon with avocado, tomato and lettuce

Dairy

Dairy products can provide a good source of protein and healthy fats. Stick to unsweetened options to avoid hidden sugars. Recommended choices:

  • Greek yogurt
  • Cottage cheese
  • Hard cheeses (e.g., cheddar, parmesan)
  • Milk (in moderation)

Nuts and Seeds

Nuts and seeds are fantastic for snacks or adding to meals. High-fiber, healthy-fat options include:

  • Walnuts
  • Almonds
  • Pecans
  • Chia seeds
  • Flaxseeds
  • Sunflower seeds

Fats and Oils

Healthy fats are critical for energy on a low-carb or keto diet. Options include:

  • Extra virgin olive oil (perfect for salads or cooking)
  • Avocado oil
  • Butter or ghee
  • Coconut oil

Avoid overheating oils like olive oil to maintain their health benefits.

Beverages

Stay hydrated with low-carb drinks such as:

  • Water (plain or sparkling)
  • Unsweetened tea (black, green, or herbal)
  • Coffee (black or with cream)
  • Sugar-free flavored water

Be cautious with diet sodas or sweetened beverages, as artificial sweeteners may have questionable health effects.

Sweeteners

For a touch of sweetness, opt for low-carb sugar substitutes like:

  • Stevia
  • Erythritol
  • Monk fruit

Herbs and Spices

Enhance flavor without adding carbs using herbs and spices such as garlic, onion, basil, oregano, turmeric, and cinnamon.

Pro Tip: Always check labels and consult a nutritionist for specific advice. A varied, balanced diet is essential for long-term health and success on a low-carb journey.