It’s important to approach a low-carb diet in a balanced and sustainable manner. Choosing nutrient-dense non-starchy carbohydrates, incorporating a variety of vegetables and moderate amounts of lower-carb fruits, consuming adequate good-quality protein and selecting healthy fats are all key to reaping the potential health benefits while ensuring you’re meeting your nutritional needs. The specific foods you can eat will depend on the level of carbohydrate restriction you’re following and the type of low-carb diet you’re adhering to.
Here is a general list of foods that are commonly included in various low-carb diets.
Quality protein sources: Grass-fed beef and lamb, organic chicken and turkey, pork, oily fish, organic eggs, organic tofu and tempeh, cottage cheese, full-fat cheese, Greek yoghurt (no added sugar) and plant-based protein sources like beans and legumes (in moderation).
Healthy fats: Avocado, raw nuts and seeds, cold- pressed oils (extra-virgin olive, avocado, coconut, macadamia nut, flaxseed), oily fish (salmon, tuna, mackerel, sardines, trout), butter and ghee (preferably organic and from grass-fed sources) and MCT (medium- chain triglyceride) oil.
Non-starchy vegetables: In general, vegetables that grow above ground tend to be non-starchy and low in carbs. Leafy greens (spinach, kale, lettuce, arugula, dandelion or beet greens, collards, mustard, chicory, endive, radicchio, chard), cruciferous vegetables (broccoli, cauliflower, cabbage, Brussels sprouts), cucumbers, celery, capsicums, zucchini, leeks, asparagus, green beans, mushrooms and bean sprouts. Zucchini noodles make a healthy low-carb spaghetti option. Cauliflower is an excellent low-carb food that can be used instead of rice or mashed potatoes in your diet. Cauliflower contains only two grams of net carbs per cup.
Whole grains: Many low-carb diets typically exclude grains altogether. Nonetheless, some grain varieties are rich in fibre, and you can incorporate them in limited quantities as part of a balanced, carbohydrate-controlled eating plan. This is because foods that are high in fibre contain a lower number of net carbs. Lower-carb grains include steel-cut and whole oats (instead of the processed varieties), quinoa (a pseudo-grain), bulgar (cracked wheat berries), millet and wild rice.
Fruits: Low-carb fruits that can be enjoyed in moderation include blueberries, strawberries, raspberries, blackberries, tomatoes, avocados, lemon, lime, coconut flesh and olives. Avocados are a perfect low-carb fruit, containing only two or three grams of net carbs per serving of around half an avocado.
Dairy and plant-based alternatives: Full-fat unprocessed cheese, unsweetened plant-based milk (almond, coconut, hemp or other nuts), plain Greek or full-fat natural yoghurt (no added sugars) and cream in moderation.
Condiments, sweeteners and flavourings: Herbs and spices, vinegar (balsamic, apple cider), mustard (no added sugars), soy sauce or tamari, salsa (no added sugars), mayonnaise (no added sugars), cocoa powder and pure vanilla bean extract. Stevia and monk fruit powder can be used as a natural low-carb sweetener.
Beverages: Water and sparkling water, herbal tea (no added sugars), black coffee (no added sugars), bone broth, freshly made veggie juices. Low-carb protein smoothies make a nutritious snack or breakfast on a low-carb diet; include a clean no-sugar protein powder (such as whey, collagen, hemp or pea), unsweetened milk (coconut, almond or hemp milk) and frozen berries. Then choose from healthy ingredients such as flax or chia seeds, a spoonful of almond or peanut butter, MCT oil, avocado and a little stevia for extra sweetness.
Foods to avoid
While following a low-carb diet, it’s important to minimise or avoid foods that are high in carbohydrates, especially those that are refined, sugary or processed. Here’s a list of foods that are typically avoided or restricted on a low-carb diet.
Highly processed carbohydrates and refined grains: White rice, white bread, pasta, breakfast cereals (sugary cereals, instant oatmeal), baked goods (cookies, cakes, pastries, muffins), pizza dough, crackers, tortillas, polenta. All types of products made with white flour.
Sugars: Cane sugar (white, brown, raw), maple syrup, agave, molasses and honey. It is also recommended to avoid artificial sweeteners (aspartame, sucralose) when prioritising whole, unprocessed foods.
Sugary foods and snacks: Sugar-sweetened beverages (soft drinks, fruit juices, energy drinks, flavoured milk), confectionary, biscuits, cakes, ice cream, sugary yoghurts, desserts with added sugars, muesli bars, potato chips, pretzels and most protein bars.
Starchy vegetables: Potatoes, sweet potato, beetroot, pumpkin, carrots (include small servings), peas (include small servings), corn and parsnips. Vegetables with more than 5g of carbs per 100g of weight are considered starchy vegetables.
High-sugar fruits: Bananas, grapes, pineapple, watermelon, mangoes, peaches, nectarines, apples, oranges, dried fruits and fruit juices.
Sugary and high-carb condiments: Tomato and barbecue sauce, sweetened salad dressings and pasta sauces.
Processed meats with added sugars: Some sausages and deli meats.
Alcohol: Alcoholic beverages, especially those high in sugars served with soft drinks and sugary mixers.
As with any significant dietary changes, it’s advisable to consult with a healthcare professional such as a nutritionist or dietitian before starting a low-carb diet, especially if you have existing health conditions, so they can provide personalised guidance and help you create a balanced eating plan that meets your nutritional needs and health goals.
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