If you still want to enjoy bread or pasta, make your own low-carb loaves at home. For pasta there are alternatives to use you can find those ideas and recipes here (Keto) and here (Delish).
Both regular and whole-wheat pasta are high in carbs. Spiralized vegetables or shirataki noodles offer healthy low-carb alternatives.
Depending on your personal carb goal, a bowl of cereal could easily put you over your total carb limit — even before milk is added.
Wheat is the worst. Most important is to avoid wheat in any form -- and this specifically includes wheat flour. Wheat is addicting, and of course breaking any addiction is difficult, so for most people the better approach is to go cold turkey.
Note: Rice and corn are not to be consumed or very little of it. The starches in it can raise your blood-sugar levels quickly.
Most grains, including rice, wheat, and oats, are also high in carbs and need to be limited or avoided on a low-carb diet. Most breads and grains, including whole grains and whole-grain bread, are too high in carbs to include on a low-carb diet.
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2. Fruits (Some of Them) - A high intake of fruits and vegetables has consistently been linked to a lower risk of cancer and heart disease. However, many fruits are high in carbs and may not be suitable for low-carb diets. A typical serving of fruit is 1 cup (120 grams) or 1 small piece. For instance, a small apple contains 21 grams of carbs, 4 of which come from fiber.
Fruits are generally high in carbs. For this reason, you need to moderate your fruit intake on a low-carb diet.
On a very-low-carb diet, it's probably a good idea to avoid some fruits, especially sweet and dried fruits, which have high carb counts.
Examples of Bad to Eat Fruits on a Low-Carb Diet:
- Banana (1 medium): 27 grams of carbs, 3 of which are fiber
- Raisins (1 ounce / 28 grams): 22 grams of carbs, 1 of which is fiber
- Dates (2 large): 36 grams of carbs, 4 of which are fiber
- Mango, sliced (1 cup / 165 grams): 28 grams of carbs, 3 of which are fiber
If you are on a low-carb diet limit your in-take or cut these fruits out completely from your diet: Bananas, Grapes, Pears, Apples, Blueberries, Pineapples, Oranges, Mangos, Dates & Raisins.
Low-carb fruits that are fine to eat but should still be limited: Strawberries, Lemons, Limes, Olives, Tomatoes, Cantaloupes, Peaches, Apricots, Oranges, Kiwis, Watermelons, and Avocados. Additionally, berries are usually considered acceptable on a low-carb diet as long as they are eaten in moderation.
Many fruits should be limited on a low-carb diet, depending on your personal carb tolerance. That said, berries can sometimes be enjoyed. Some fruits are relatively low in carbohydrates and perfectly suitable for people on a low-carb diet. These include tomatoes, watermelon, avocado and various berries.
3. Starchy Vegetables - Most diets allow an unlimited intake of low-starch vegetables. Many vegetables are very high in fiber, which can aid weight loss and blood sugar control. However, some high-starch vegetables contain more digestible carbs than fiber and should be limited on a low-carb diet.
Eliminate as much of the other starches besides wheat as you can. The worst of these are baked potatoes, because they have the highest glycemic index, meaning that they make your blood sugar spike the most. Grains in general have a lot of high-glycemic starch. After wheat and potatoes, the starches that will raise your blood sugar the most are rice and corn.
If you're following a very-low-carb diet, your best choice is to avoid these starchy vegetables altogether: beans (kidney, navy, pinto, black, cannellini), butternut squash, chickpeas, corn, lentils, peas, beets, parsnips, potatoes, sweet potatoes, yams and taros.
Notably, you can enjoy several low-carb vegetables on a low-carb diet: artichokes, asparagus, avocados, bean sprouts, brussels sprouts, broccoli, cabbage, cauliflower, celery, cucumber, eggplant (aubergine), garlic, green beans, kale, lettuce, mushrooms, onions, all peppers (capsicum), radishes, salad greens, spinach, tomatoes, turnips and zucchini (courgette).
Vegetables can be classified into two main types based on their starch content. Starchy vegetables include potato, corn, peas and lentils, while non-starchy varieties include broccoli, tomatoes, cauliflower and mushrooms.
4. Beer (also Ale & Lager) - Alcohol can be enjoyed in moderation on a low-carb diet. In fact, dry wine has very few carbs and hard liquor none. However, beer is fairly high in carbs. A 12-ounce (356-ml) can of beer packs 13 grams of carbs, on average. Even light beer contains 6 grams per can.
What's more, studies suggest that liquid carbs tend to promote weight gain more than carbs from solid food. That's because liquid carbs aren't as filling as solid food and don't seem to diminish your appetite nearly as much thus you eat more.
Avoid drinking beer on a low-carb diet. Dry wine and spirits are better alcohol options.
One cup (245 grams) of nonfat sweetened fruit yogurt can have up to 47 grams of carbs, which is even higher than a comparable serving of ice cream. However, choosing a 1/2 cup (123 grams) of plain Greek yogurt topped with 1/2 cup (50 grams) of blackberries or raspberries will keep digestible carbs under 10 grams.
Sweetened low-fat or nonfat yogurt often has as many carbs as ice cream and other desserts.
For instance, 12 ounces (355 ml) of apple juice harbors 48 grams of carbs. This is even more than soda, which has 39 grams. Grape juice provides a whopping 60 grams of carbs per 12-ounce (355-ml) serving. Even though vegetable juice doesn't contain nearly as many carbs as its fruit counterparts, a 12-ounce (355-ml) serving still has 16 grams of carbs, only 2 of which come from fiber.
What's more, juice is another example of liquid carbs that your brain's appetite center may not process in the same way as solid carbs. Drinking juice can lead to increased hunger and food intake later in the day.
Don't juice fruits or vegetables. Studies show that food in liquid form are much less satiating. Juicing needlessly raises glycemic index of any food by stripping out the fiber.
Fruit juice is a high-carb beverage that should be limited or avoided, especially on a low-carb diet.
7. Low-Fat & Fat Free Salad Dressings - A wide variety of salads can be enjoyed regularly on a low-carb diet. However, commercial dressings — especially low-fat and fat-free varieties — often end up adding more carbs than you might expect.
For example, 2 tablespoons (30 ml) of fat-free French dressing contain 10 grams of carbs. An equal portion of fat-free ranch dressing has 11 grams of carbs.
Many people commonly use more than 2 tablespoons (30 ml), particularly on a large entrée salad. To minimize carbs, dress your salad with a creamy, full-fat dressing. Better yet, use a splash of vinegar and olive oil, which is linked to improved heart health and may aid weight loss.
Avoid fat-free and low-fat salad dressings, which are typically high in carbs. Use full fat creamy dressings or olive oil and vinegar instead.
8. Beans & Legumes - Yes they are nutritious foods and they can provide many health benefits, including reduced inflammation and heart disease risk. Although high in fiber, they also contain a fair amount of carbs. Depending on personal tolerance, you may be able to include small amounts on a low-carb diet.
Beans and legumes are healthy, high-fiber foods. You can include small amounts on a low-carb diet, depending on your daily carb limit.
9. Honey & Sugars - Foods high in sugar, such as cookies, candy, and cake, are off-limits on a low-carb diet. However, you may not realize that natural forms of sugar can have as many carbs as white sugar. In fact, many of them are even higher in carbs when measured in tablespoons.
Here are the carb counts for one tablespoon of several types of sugar:
- White sugar: 12.6 grams of carbs
- Maple syrup: 13 grams of carbs
- Agave nectar: 16 grams of carbs
- Honey: 17 grams of carbs
As much as possible, eliminate table sugar, high-fructose corn syrup, and fructose,
except in small amounts of low-glycemic fruits like avocados, green
peppers, and citrus. You can't eliminate these sugars when you eat out,
but try your best. Eliminating these sugars at home is easy because we can
have a great natural non-caloric sweetener, stevia.
If you’re on a low-carb diet, avoid sugar, honey, maple syrup, and other forms of sugar, which are high in carbs but low in nutrients.
10. Chips & Crackers - Chips and crackers are popular snack foods, but their carbs can add up quickly. Processed snack foods are typically consumed in large quantities within a short period of time. It's best to avoid them, especially if you're on a carb-restricted diet.
One ounce (28 grams) of tortilla chips contains 18 grams of carbs, only 1 of which is fiber. This is about 10–15 average-sized chips. Crackers vary in carb content depending on processing. However, even whole-wheat crackers contain about 19 grams of carbs per 1 ounce (28 grams), including 3 grams of fiber.
Avoid eating chips, crackers, and other processed, grain-based snack foods while on a low-carb diet.
11. Milk - Milk is an excellent source of several nutrients, including calcium, potassium, and several B vitamins. However, it's also fairly high in carbs. Whole milk offers the same 12–13 grams of carbs per 8 ounces (240 ml) as low-fat and fat-free varieties.
If you're only using a tablespoon or two (15–30 ml) in coffee once a day, you may be able to include small amounts of milk in your low-carb diet. Still, cream or half-and-half are better options if you consume coffee more frequently, since these contain minimal carbs. If you enjoy drinking milk by the glass or use it to make lattés or smoothies, consider trying unsweetened almond or coconut milk instead.
Also, limit your intake of butter, cream, ice cream and cheese. Use coconut milk or almond milk instead of milk. Use cashew cheese instead of regular cheese. Use coconut oil or lard instead of butter in your cooking.
Adding a small amount of milk to coffee once a day is unlikely to cause problems on a low-carb diet. Try not to drink it in large quantities.
12. Gluten-free Baked Goods - Gluten is a protein found in wheat, barley, and rye. Gluten-free diets have become very popular in recent years and are required for people who have celiac disease. Celiac disease is an autoimmune condition in which your gut becomes inflamed in response to gluten.
That said, gluten-free breads, muffins, and other baked goods are not typically low in carbs. In fact, they often boast even more carbs than their glutenous counterparts.What's more, the flour used to make these foods is typically made from starches and grains that tend to raise blood sugar rapidly.
Sticking to whole foods or using almond or coconut flour to make your own low-carb baked goods is a better strategy than consuming processed gluten-free foods.
Gluten-free breads and muffins can be as high in carbs as traditional baked goods. They're also often made with carb sources that raise blood sugar quickly.
13. Soda Drinks - Stop drinking any sugar-sweetened beverage. They raise both our blood sugar level and our weight. Avoiding sodas sweetened with sugar, including those sweetened with high-fructose corn syrup, is easy because of the non-caloric alternatives that we have.
Saturated fats have an undeserved bad reputation. It might be surprising to you that saturated fatty acids are found in soybean and olive oils. The more saturated an oil is, the more heat it can tolerate. When it comes to cooking with oil, Coconut oil, palm oil, and MCT oil are good choices and vegetable oils are poor choices.
Use coconut oil, ghee, olive oil, or avocado oil instead on Keto or low-carb diets.
15. Processed Foods - If food is in a bag or a box, chances are it won’t align with your Keto or low-carb goals. Many processed foods, from bread through to ice cream, are carb-dense and should be avoided for that reason.
This included premade energy bars. Undesirable ingredients include vegetable oils, artificial sweeteners, and additives. Consider making your own low carb or Keto bars.
16. Soy Products - Soy products may seem like a good low carb alternative, but there are 3 problems with soy:
1. Soy products are high in phyto-estrogens, which could affect your hormone levels.
2. Most soy products are highly processed, which means you get a concentrated amount of phyto-estrogen, phytates while getting fewer nutrients.
3. Soy products are high in phytates, which bind to some of the minerals and prevent their absorption in your body.
Avoid soy-based dairy and meat substitutes, tofu, soy milk, soy sauce and any other product containing soy. Tamari sauce, which is a good soy-sauce alternative. Read the labels before purchasing any product.
*Not using Soy Products is heavily debated for a low-carb diet.
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Bottom Line: When following a low-carb diet, it's important to choose foods that are highly nutritious but low in carbs.Some foods should be minimized while others avoided altogether. Your choices depend in part on your personal carb tolerance.
- Laser in on natural foods high in nutrients.
- Eat real, whole foods as much as possible.
- Avoid gluten even if it’s a small amount.
- Avoid processed foods.
- Avoid artificial sweeteners.
Sources:
14 Foods to Avoid (or Limit) on a Low Carb Diet
27 Low Carb Foods to Avoid on Keto
Foods to Avoid on Low Carb Diet
What is the Best Cooking Oil for Low Carb or Keto Lifestyle?
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