Low Starch Diet Food List

Honey Or Sugar In Any Form

What Can You Eat on a Low Carb Diet? (Full Food List)

Youre probably well aware that 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

Whats more, these sweeteners provide little to no nutritional value. When carb intake is limited, its especially important to choose nutritious, high-fiber carb sources.

To sweeten foods or beverages without adding carbs, choose a healthy sweetener instead.

SUMMARY If youre on a low-carb diet, avoid sugar, honey, maple syrup, and other forms of sugar, which are high in carbs but low in nutrients.

Condiments And Salad Dressings

Whether used in a pinch or to add a dollop of much-needed fat to your bed of lettuce, condiments and salad dressings can be safe on a low carb diet as long as you scan the ingredient labels and know what to watch out for.

Always choose full-fat condiments and salad dressings and stay away from anything marked low-fat or lite. These usually have the fat removed only to add sugar back in.

Watch out for vinaigrettes as they typically begin with a base of honey or sugar instead of fat.

Low Carb Condiments

  • Gelatin
  • Extracts

And since sugar is a no-go on a low carb diet, youll also want to make the switch to these keto-safe sweeteners.

What Studies Say About The Benefits And Risks Of Going Low Carb

First, the benefits may be reaped almost immediately. According to one study in October 2016 in PLOS One, people who ate three lower-carb meals reduced their insulin resistance by more than 30 percent compared with people who consumed higher-carb meals .

You can see the results, too. In January 2015, the Journal of Nutrition conducted two studies comparing lower-carb and low-fat diets, finding that of the two approaches, going lower carb helped people shave off more visceral fat, a type of belly fat that hugs organs and is linked to disease. A meta-analysis published in June 2016 in Obesity Reviews also concluded that in obese people, a low-carb diet reduced fat over the course of a year , with the greatest benefits seen in a very-low-carb diet.

Also Check: Forskolin Fat Loss Diet By Irwin Naturals

What To Eat On A Low

In this section you can learn exactly what to eat on low carb, whether you prefer visual guides, detailed food lists, delicious recipes or a simple get started guide.

Lets start with a quick visual guide to low carb. Here are the basic low carb food groups from which you can choose until satisfied:

The numbers above are grams of digestible carbs per 100 grams of food. Fiber is not counted you can eat all the fiber you want.12

All foods above contain less than 5% carbs by weight. Sticking to these foods will make it relatively easy to stay on a moderate low-carb diet or even a strict low-carb diet, with less than 20 grams of net carbs per day.

Different Types Of Low

List of Low Carb Foods

As low-carb dietitian Franziska Spritzler, RD, CDE, whos based in Orange County, California, points out, when you cut back on carbs, blood sugar and insulin levels generally go down, which can be a good thing for some people. Carbs are broken down into glucose, which raises your blood sugar and prompts your pancreas to produce insulin to drive sugar into your cells, says Spritzler. When youre overweight or obese, your blood sugar goes up and your pancreas sends out insulin, but your cells may not be responsive, leading your pancreas to overproduce insulin, she says. High insulin increases hunger and prompts fat storage, she explains.

A low-carb diet may therefore help keep your blood sugar in check and keep your insulin level low to potentially aid with weight loss. Because doctors often recommend that those with type 2 diabetes lose weight to better their blood sugar, this approach could possibly directly and indirectly improve blood glucose levels.

Read Also: Diet For Type Two Diabetes Weight Loss

Know The Carb Counts And Serving Sizes Of Foods

Most low carb diets only allow for 20 to 50 grams of carbohydrates per day. Because of this, it is essential that people following low-carb diets choose foods that have a lower carb count but a high nutritional value per serving.

The foods in the quantities listed below all contain approximately 15 g of carbs:

  • 1 tennis ball sized apple or orange
  • 1 cup of berries
  • 1 slice of bread
  • 1/3 cup of cooked rice

While the foods listed above all contain roughly equal amounts of carbohydrates, they are not all nutritionally equivalent. The dairy products on the list contain protein and vital nutrients, such as Vitamin D and calcium in addition to the carbohydrate content.

The fruit and vegetables also contain essential vitamins and minerals. Choosing whole-grain varieties of bread and rice will provide more nutrients than white varieties, even though the carb content is similar.

Meat Poultry Seafood And Eggs

A well-rounded low-carb meal will include a rich protein source. Animal products contain vital nutrients, such as essential amino acids, vitamin B12, heme iron, and omega-3 fats predominantly found in seafood.

For a low-carb breakfast, eggs are an inexpensive, quick, and easy option. They’re also a source of B vitamins as well as choline, which boosts brain health. Try a hard-boiled egg, which has 6g of protein, 78 calories, and 0.6g of carbohydrates as a snack or salad add-in.

For lunch and dinner protein, think carefully about the types of meat you choose as well as how you prepare it. For example, consumption of processed meats has been associated with an increased risk of heart disease. Having a steak or adding bacon to your breakfast are best as an occasional treat rather than a dietary staple. Note that the World Cancer Research Fund recommends consuming little, if any, processed meats.

For easy low-carb, protein-packed snacks you can eat on the go, try:

Read Also: Does Diet Soda Cause Bloating

Time To Use Your Low Carb Food List Printable

Are there more low carb food options on this list than you originally thought possible?

When most people begin a ketogenic diet, they focus on all the carby standards they cant have.

But when you see all the tasty keto safe foods on this low carb food list printable, sticking to your new diet and losing weight will be so easy it will only feel like cheating.

To find out how to combine these foods to create keto recipes you and your family will love, check out this page next!

Get Enough Protein And Healthy Carbs

Zero Carb Food List that Keeps Keto and Ketosis Simple

When cutting starches out of your diet, you need to include enough protein and other healthy carbs to keep you satiated. Avoid sugary carbs, which are likely to leave you hungrier and craving sugar and starches even more. Get your starch-free carbohydrates mainly from non-starchy vegetables, such as cauliflower, green beans, asparagus, mushrooms and red bell peppers, as well as high-fiber fruits, such as berries. Include a serving of protein from fish, eggs, poultry or meat at each meal to keep you full until the next meal. If you feel satiated, it will be easier for you to stick to your diet and avoid starchy foods.

Read Also: Good Diet For Bulking Up

Whole Grains: Unprocessed Goodness

Whole grains are very high in fiber and nutrients, says Dana Bander, MPH, RD, LD, CDE. My favorites include wild rice and buckwheat, which boast high levels of magnesium, riboflavin and niacin.

Brown rice doesnt make the list because it has less fiber. And while buckwheat is very high in iron and protein, it comes with a higher price tag in the form of calories and carbs, she cautions.

This plant-based, complete source of protein contains all nine essential amino acids like animal products do, but without any of the animal fat, she says.

Quinoa is also rich in the minerals iron, magnesium, phosphorus, potassium and zinc. And with its combination of protein and fiber, its slowly digested.

This makes quinoa a good choice for people with diabetes or for anyone trying to lose weight, says Ms. Patton.

Its also great for vegans, who risk not eating enough protein or getting enough of certain vitamins and minerals, and for those with gluten sensitivity or allergy.

Herbs Spices And Condiments

There is an endless variety of delicious herbs, spices and condiments. Most of them are very low in carbs but pack a powerful nutritional punch and help add flavor to your meals.

Some notable examples include salt, pepper, garlic, ginger, cinnamon, mustard and oregano.

Eating fewer carbs can have impressive health benefits and doesnt have to be complicated.

Most low-carbs foods are healthy, nutritious and incredibly delicious.

Whats more, theyre highly diverse, covering many major food categories, including meats, fish, vegetables, fruits, dairy products and many more.

A healthy, low-carb diet based on real foods can help you lose weight and improve your health.

Read Also: Does One Cheat Day Ruin Your Diet

What Is A Low Carb Diet

Low-carb diets are trendy because people truly believe that carbs are ‘bad’. when in reality it’s more about the type and quality of carbohydrate you are eating.

Most low-carb diets recommend eating less than 100g of carbohydrates a day, sometimes as little as 20g such as the Keto diet.

To put that into perspective, a banana has about 27g of carbohydrates so that would be more than your total carbohydrates for the day.

The US Dietary Guidelines recommend that we get between 45 and 65 percent of our calories from carbohydrates . And with the recommended calorie intake anywhere from 1800-3000 calories a day, based on gender, age, and activity level, this translates into at least 200 grams or more of carbs per day .

But many popular low carb weight loss diets and health professionals recommend a range from 25% to 40% of your daily calories.

If you’re looking to start a low-carb diet, first ask yourself what your goals are and look at your activity level this will help you determine a healthy range of carbohydrates to get from food. You can also use a health app to determine your daily macros for you!

Eating low-carb isn’t complicated, just focus on real, whole-foods and plenty of fruits and vegetables.

How Can The Custom Keto Diet Plan Help Me

Ketogenic Diet Foods Shopping List #Lowcarbohydratediet ...

The Custom Keto Diet Strategy is a meal plan that is, based on the details supplied by the user, personalized to individual needs.

No planning or taxing meal as well as active ingredient research study is required as every little thing is done for you based upon the info supplied by the user.

All dishes and meal plans are available on the go as long as you have your smartphone or tablet computer or any other clever gadget useful.

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The Pros And Cons Of 10 Popular Low

Consider your lifestyle, too. If youre someone who does intense CrossFit-style workouts, a low-carb diet may not fuel you properly, says Schmidt.

And the things weighing on you matter, too. Anyone in a stressful state, like a divorce or dealing with a death in the family, needs carbs to support their adrenal system, she notes.

As for if youre dealing with health issues, you really have to defer to your doctor. For instance, if you have kidney disease, you also want to talk to your doctor about appropriate protein intake. If you have heart disease, you can still go low carb, but you may be better off opting for monounsaturated fats over saturated fats . Everyones cholesterol levels respond differently on a low-carb diet, so if yours are going up, switch to unsaturated sources of fats, Spritzler recommends. In general, this is a diet most people can do. If you have a chronic condition, work with a doctor who understands low-carbohydrate diets to monitor you, she adds.

Editorial Sources And Fact

  • McGrice M, Porter J. The Effect of Low Carbohydrate Diets on Fertility Hormones and Outcomes in Overweight and Obese Women: A Systematic Review. Nutrients. March 2017.
  • Lin PJ, Borer KT. Third Exposure to a Reduced Carbohydrate Meal Lowers Evening Postprandial Insulin and GIP Responses and HOMA-IR Estimate of Insulin Resistance. PLOS One. October 31, 2016.
  • Gower BA, Goss AM. A Lower-Carbohydrate, Higher-Fat Diet Reduces Abdominal and Intermuscular Fat and Increases Insulin Sensitivity in Adults at Risk of Type 2 Diabetes. Journal of Nutrition. January 2015.
  • Hashimoto Y, Fukuda T, Oyabu C, et al. Impact of Low-Carbohydrate Diet on Body Composition: Meta-analysis of Randomized Controlled Studies. Obesity Reviews. June 2016.
  • Dyson P. Low Carbohydrate Diets and Type 2 Diabetes: What Is the Latest Evidence? Diabetes Therapy. December 2015.
  • Davis NJ, Tomuta N, Schechter C, et al. Comparative Study of the Effects of a One-Year Dietary Intervention of a Low-Carbohydrate Diet Versus a Low-Fact Diet on Weight and Glycemic Control in Type 2 Diabetes. Diabetes Care. July 2009.
  • Basic Report: 11477, Squash, Summer, Zucchini, Includes Skin, Raw. U.S. Department of Agriculture. April 2018.
  • Basic Report: 11109, Cabbage, Raw. U.S. Department of Agriculture. April 2018.
  • Basic Report: 11090, Broccoli, Raw. U.S. Department of Agriculture. April 2018.
  • Basic Report: 11098, Brussels Sprouts, Raw. U.S. Department of Agriculture. April 2018.
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    Total Carbs Vs Net Carbs

    The carb content for a standard serving and the number of carbs in a 100-gram portion are listed at the end of each chapter.

    However, keep in mind that some of these foods are high in fiber, which may lower the digestible net carb content even further.

    Eggs and all types of meat are close to zero carb. Organ meats are an exception, such as liver, which contains about 5% carbs .

    Foods To Limit Or Avoid

    Keto Foods List (Printable) | 192 Low Carb Foods
    • Processed snack products, like crackers, chips, and cookies
    • Higher-carb fruits, like grapes and bananas
    • Beans and lentils
    • Starchy vegetables, like sweet potatoes and potatoes, though these may be okay in moderation depending on your carb goal but watch the portions.
    • High-sugar foods, such as cake, ice cream, candy, and soda

    Recommended Reading: Whole Food Plant Based Diet Pyramid

    Bread Sweets & Ice Cream Roll

    Of course, this is not a comprehensive list of all the options out there. There are a plethora of low-carb brands out there. This article was specifically focused on those brands that could most likely be found in your local grocery store right now. These are also the foods that I most missed when I first started my low-carb diet. Many of these products easily fit into a low-carb lifestyle.

    There are so many options out there right now. It has never been easier to live a low-carb lifestyle. Have you tried any of these products? Please drop a comment and tell us how you liked any of them.

    Disclaimer: I am not a doctor and none of the information on this site should be taken as medical advice. All information that is given is based on personal experiences, trial and error, and my own research and should be received for informational purposes only. No material on this site is intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health care provider before undertaking a new diet or lifestyle change.

    Potential Benefits Of A Starch

    A study published in Mayo Clinic Proceedings in November 2003 found that following a starch-free diet high in saturated fat for six weeks resulted in weight loss without adversely affecting cholesterol levels.

    Some starchy foods, such as potatoes in any form and refined grains, were associated with weight gain in a study published in the New England Journal of Medicine in 2011, so eating fewer servings of these foods may help with weight loss.

    Another study published in the New England Journal of Medicine in November 2010 found that a diet high in protein and low on the glycemic index may be helpful for weight loss. The glycemic index estimates how quickly foods containing carbohydrates raise blood sugar levels after you eat them.

    Diets that eliminate all starches can be low on the glycemic index, as long as they also eliminate sugary foods, and may be high in protein depending on what you decide to eat to replace the starchy foods you aren’t eating.

    Read Also: Dr Oz Pegan Diet Recipes

    Navigating The Grocery Store

    Without a doubt, navigating the grocery store can be tough because youre used to shopping for certain items. And youre used to eating a certain way.

    The good news is, no matter how young or old, you can change your eating habits.

    And really, navigating the grocery store is not as tough as you think.

    Stick to the YES foods we outlined above. You can also .

    And heres a tip: when shopping, stick to the fresh food section.

    Next time you enter the store, notice all the fresh food is often set up on the outside edges of the store. And all the aisles filled with packaged food are all lined up in the middle to catch you in the maze!

    So, stick to the outer edges of the store where all the fresh food is. Then, get to know where other essential items are like olive oil, spices etc, and ignore everything else.

    Make a shopping list before you leave home. And if you dont need it, dont buy it. Impulse buys can be a killer. And when a food is in your pantry, you might be tempted to eat it.

    Most importantly, dont get caught in the specials trap. If its not good for you, dont buy it, regardless of whether its on special.

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