Carbohydrates are a source of energy and one of the 3 main macronutrients in our diet, along with fats and proteins.
Carbohydrates not only fuel your brain and your body’s cells, but they also regulate digestive health, appetite, cholesterol levels, and more.
However, many other people restrict their carbohydrate intake. Researchers have linked certain low-carb diets to benefits such as increased weight loss and better blood sugar control.
As part of a low-carb diet, you may want to restrict certain foods that are high in carbohydrates and sugar. The relief is compensated by increasing protein and healthy fats.
Your overall daily carbohydrate purpose determines whether you restrict some of those foods or avoid them altogether. Low-carb diets typically involve 20 to 130 grams of carbs per day, depending on your purposes, needs, and preferences.
Read on to find out what foods to restrict and as part of a low-carb diet.
When calculating carbohydrates as a component of a low-carb diet, nutritionists typically count net carbs before total carbs. To locate net carbs, you can subtract fiber from total carbs indexed in a food’s nutrition information, since fiber is not digested.
Here are 14 foods to restrict on a low-carb diet.
Bread is a staple in many cultures, but it is superior in carbohydrates.
While the exact number varies depending on ingredients and portion sizes, whole-grain bread contains a lower amount of carbohydrates compared to those made with subtle flour. It also contains more favorable nutrients, adding fiber. Whole grain products come with endosperm, germ and cereal bran.
The amount of carbohydrates in total grain products can vary depending on the product and serving sizes.
To the amount of carbohydrates you eat, you can manage the amount of bread and cereals you eat. You can check by making total grain exchanges, such as:
You can make your own low-carb bread with those recipes.
You can also include other whole grains in your diet, such as:
If you follow a low-carb diet, you may need to restrict your intake of bread and cereals. Instead, try whole grains, as they contain more fiber and fewer net carbs.
Eating a lot of the total culmination and vegetables has been linked to a lower risk of cancer and heart disease. They provide good nutrients and antioxidants.
While the culmination may be high in carbohydrates, many are also high in fiber. This reduces the amount of carbohydrates.
Some low-carb trade-offs would possibly include:
Berries contain less sugar and more fiber than other supplements. This makes berries suitable for low-carb diets. Other low-carb supplements would likely include:
You can also consider adding a culmination in healthy fats to your diet. This could include:
You may need to restrict safe culmination, adding sweet, dried, canned culmination in syrup, as part of a low-carb diet. .
Most diets allow unlimited intake of vegetables.
In addition, many vegetables are very high in fiber, which can promote weight loss and promote blood sugar control, in addition to helping the amount of net carbs.
Starchy vegetables contain more digestible carbohydrates than fiber. If you follow a low-carb diet, you may need to eat it in moderation. This is the amount of carbohydrates corresponding to one hundred grams of some cooked starchy vegetables:
In particular, you can include plenty of low-carb vegetables as part of a low-carb diet. This is the amount of carbohydrates corresponding to one hundred grams of some low-carb vegetables:
Although many vegetables are low in carbohydrates, some are high in carbohydrates. It is best to opt for the most commonly non-starchy and high-fiber vegetables when restricting carbohydrate intake.
While pasta is flexible and inexpensive, it is also high in carbohydrates. Choosing a whole wheat variety reduces carbohydrates.
Just 1 cup (151 grams) of cooked spaghetti 46 grams of carbs (43 grams of net carbs). The same amount of total wheat pasta provides forty-five grams (39 grams of net carbs).
You can also look for pasta that is not made from wheat. Many versions contain maximum amounts of fiber and result in a reduced amount of net carbs. These figures may vary by product. Alternatives to low-carb pasta would likely include:
You can also upgrade pasta with rice in some cases. Opt for brown or purple rice or white rice, as they involve more fiber and are less processed. Here is the amount of carbohydrates corresponding to one hundred grams of rice (or about 1/2 cup uncooked, resulting in between 1 and 1 1/2 cups cooked):
You can count your carb amount when eating pasta by opting for whole wheat noodles, spiral vegetables, and other low-carb pasta alternatives.
Sugary breakfast cereals are known to contain a lot of carbohydrates. They also contain a lot of added sugar.
But if you opt for fiber-rich features and portion sizes, some grains may be included in a low-carb diet.
You can also make your own granola or muesli and, more directly, the amount of carbohydrates and added sugar you consume. Some possible low-carb ingredients include:
You will need sugary breakfast cereals as part of a low-carb diet. But fiber-rich breakfast features, such as oatmeal and homemade granola, can be tailored to your carbohydrate intake.
You can consume alcohol in moderation as part of a low-carb diet. In fact, dry wine has very few carbohydrates and hard liquors like rum do not.
But beer is rich in carbohydrates. On average, a 12-ounce (360 ml) can of beer contains thirteen grams of carbohydrates, while a mild beer contains 6 grams.
Research also suggests that liquids are as filling as forged foods, so you can consume more calories more easily. Beer also lacks vital nutrients found in other carbohydrate-rich foods, such as protein, fiber, vitamins, and minerals.
If you drink strong alcohols, blenders can be a source of sugar and carbohydrates. This can build up carbohydrates temporarily.
Dry wine and spirits have higher alcohol characteristics such as low-carb nutrition than beer and sweet wine.
Many other people tend to eat fruit-flavored sweet yogurts, which contain as many carbohydrates as desserts.
One cup (245 grams) of fat-free candied fruit yogurt contains about 47 grams of carbohydrates. This is more than a comparable serving of ice cream.
Instead, it’s more productive to opt for plain unsweetened yogurt when possible and load up on your favorite low-carb toppings. For example, 1/2 cup (123 grams) of plain Greek yogurt topped with 1/2 cup (50 grams) of raspberries. in keeping net carbs below 10 grams.
Low-fat or fat-free sweet yogurt contains as many carbohydrates as ice cream and other desserts. Plain yogurt combined with low-carb toppings, such as berries, may be a better choice if you follow a low-carb diet.
Although it contains valuable nutrients and minerals, the juice is high in carbohydrates and is low in fiber, which can make it difficult to support a low-carb diet. Many types also contain added sugar.
You may need to control your juice intake with a low-carb diet. Instead of juice and other sugary drinks, you may want to make your own low-carb smoothies or opt for water or tea.
Juice is high in carbohydrates and low in fiber, which can make it difficult to include it in a low-carb diet. You can upgrade the juice with low-carb drinks.
You can eat a lot of salads on a low-carb diet.
But advertising salad dressings, especially low-fat and fat-free ones, can load up more carbs than you think.
For example, 2 tablespoons (30 ml) of fat-free French dressing implies 10 grams of carbohydrates, while an equivalent serving of fat-free ranch dressing contains 7 grams (40, 41). Many other people use more than that in a giant salad starter.
To minimize carbs, garnish your salad with a creamy, high-fat dressing. Or make your own homemade dressing with a touch of vinegar and extra virgin olive oil, which is linked to better core fitness and can moderate body weight.
Limit your intake of fat-free or low-fat salad dressings, which are high in carbohydrates, and opt for creamy salad dressings or make a homemade salad dressing instead.
Beans and legumes offer many health benefits, adding relief in inflammation and the threat of central disease.
Although they are high in carbohydrates, they also involve an amount of fiber.
Here’s the amount of carbohydrate for 1 cup (160 to 200 grams) of cooked beans and legumes:
Beans and legumes are healthy foods rich in fiber. You can eat them with low-carb nutrition based on your carb limit.
You probably know well that foods containing subtle white sugar, such as cookies, candy, and cakes, should be limited as components of a low-carb diet.
The natural bureaucracy of sugar would possibly involve as many carbohydrates, if not more. They also involve very little or no fiber.
This is the amount of carbohydrates corresponding to 1 tablespoon (13 to 21 grams) of various sugar:
Many sweeteners offer little or no nutritional value. When restricting carbohydrate intake, nutritious and fiber-rich carbohydrate sources are critical.
To sweeten foods or drinks without adding carbohydrates, use a low-carb sweetener instead, such as stevia or monk fruit.
If you follow a low-carb diet, restrict your intake of sugar, honey, maple syrup, and other sugar bureaucracies, which are high in carbohydrates but low in vital nutrients.
Just 1 ounce (28 grams) of tortilla chips, or 10 to 15 medium-sized chips, 19 grams of carbs (18 grams of net carbs). Crackers vary in carbohydrate content depending on processing, but even whole-grain wheat crackers involve about 20 grams of carbs (17 grams of net carbs) consistent with one ounce (28 grams) (57, 58).
Most people eat processed snacks in giant amounts, so you restrict them if you follow a low-carb diet.
You can make vegetable chips at home or buy less processed alternatives, which are made from ingredients like:
You can upgrade ultra-processed snacks with hard-boiled eggs, cottage cheese, or nuts.
Most store-bought potato chips, crackers, and other grain-based snacks are high in carbohydrates. Try making vegetable fries or look for less processed, low-carb snacks.
Milk is a source of several nutrients, adding calcium, potassium and several B vitamins.
However, it is also top in carbohydrates. If you only use 1 to 2 tablespoons (15 to 30 ml) of coffee every day, you may be able to include small amounts of milk in your low-carb diet. Or, you can opt for a cream.
Sweetened plant milk would likely involve more carbohydrates than cow’s milk.
If you like to drink milk through the glass or use it to make lattes or smoothies, instead, unsweetened almond or coconut milk.
You can add a small amount of milk to coffee once a day on many low-carb diets. A milk option such as unsweetened almond or coconut milk would be best if you drink large amounts.
Gluten is one of the proteins found in wheat, barley and rye.
Some other people with celiac disease or other gluten-related disorders avoid gluten to control digestive symptoms and prevent intestinal damage.
Gluten-free bread, muffins, and other baked goods are sometimes not low in carbs. In fact, they contain even more carbohydrates than their gluten-containing counterparts.
In addition, the flour used to make those foods is made up of starches and grains that tend to raise blood sugar temporarily (66).
If you restrict your carb intake, stick to total foods or use almond or coconut flour to make your own low-carb cakes instead of eating processed gluten-free foods.
Gluten-free breads and muffins can be just as high in carbohydrates as classic baked goods. They are also made with carbohydrate resources that temporarily raise blood sugar.
While low-carb nutrition is rarely right for everyone, other people may reduce their carb intake for many reasons.
For example, studies show that low-carb diets can promote weight loss, as well as other popular eating habits, such as low-fat diets. However, low-carbohydrate diets would possibly have limited long-term efficacy (67, 68).
Low-carb or controlled carbohydrate diets are also recommended to treat diabetes. In fact, a review of nine studies reported that low-carb nutrition helped improve long-term blood sugar control in other people with type 2 diabetes (69, 70).
Very low-carbohydrate nutritions, such as ketogenic nutrition, have also been shown to increase weight loss and insulin sensitivity, possibly helping control blood sugar (71).
In addition, one study found that low-carb diets may reduce the effects of metabolic syndrome, an organization of risk points that can increase the risk of central disease, stroke, and type 2 diabetes, in other obese people (72).
Low-carb diets can help increase weight loss, control blood sugar, and prevent metabolic syndrome.
Low-carb nutritions can be healthy and have fitness benefits, especially for controlling weight and blood sugar. Well-planned low-carb nutrition can include a variety of nutrient-dense ingredients, including:
Some types of low-carb diets, such as ketogenic and Atkins, would likely be too restrictive and unsustainable in the long run.
While ketogenic nutrition can promote weight loss in the short term, it also limits many nutritious food groups and can increase the risk of several situations if followed long-term, including:
Very low-carb diets may not be right for everyone, including:
In addition, the quality of the low-carb diet is important.
Eating more vegetable fats and proteins while reducing your intake of subtle carbohydrates and sugar can reduce your risk of diabetes. But low-carb diets that emphasize animal protein and minimize total grains could increase the risk of diabetes.
That’s why it’s more productive to talk to a doctor or dietitian before drastically reducing carbohydrate intake.
Low-carb diets may have fitness benefits. But very low-carb diets can be too restrictive and contribute to adverse effects if followed long-term.
You may eat a small amount of beans on a low-carb diet, depending on your daily carbohydrate limit. Although beans are high in carbohydrates, they also contain fiber and protein.
You can eat a small amount of beans on a low-carb diet. The exact amount will likely depend on the carbohydrate limit you set. Low-carb beans can come with peas, green beans, beans, and soybeans.
Beans contain carbohydrates and protein. Although they are rich in carbohydrates, they also offer nutrients such as fiber, vitamins, and protein.
When following a low-carb diet, it is vital to consume foods that are highly nutritious yet low in carbohydrates.
Eating more vegetable fats and proteins while reducing your intake of subtle carbohydrates and sugar can benefit your health.
Try this today: For an undeniable way to start a low-carb diet, check out this meal plan, which includes a pattern menu, shopping list, and detailed advice on foods to eat and avoid.
Last exam on August 10, 2023
Our experts monitor the area of fitness and wellness, and we update our articles as new data becomes available.
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August 10, 2023
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January 10, 2023
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