Last Updated on November 7, 2022 by
Losing weight is challenging because it requires that you watch your diet, which can get boring. It also means that you’re cutting back on certain carbohydrates. After all, you can’t go around munching on whole grain bread, sweet potato fries and chocolate cake if you want to lose weight.
There are basically two macronutrients in food— protein and carbohydrates. Carbohydrates provide the body with glucose, its primary source of energy. Carbohydrates vary in their chemical structure and their effects on health. If you want to know more about List Of Low Carbohydrate Foods For Weight Loss, make sure you read this article.
List Of Low Carbohydrate Foods For Weight Loss

Macronutrients are the essential nutrients your body needs in large amounts to function. There are three types of macronutrients: protein, fats and carbohydrates.
Carbohydrates are used for energy, or glucose. Fats are also used for energy after they are broken into fatty acids. Protein can also be used for energy in the absence of adequate carbohydrate and fat, but the main job of protein is to help with making hormones, muscle and other proteins. For a complete diet, you need adequate amounts of all three.
Some people find that diets that emphasize certain macronutrients over the others — such as the Atkins diet and the ketogenic diet (keto diet) — help them keep in line with their goals and achieve results quicker, but it’s important to remember that all macronutrients are essential. You still need all three in your diet. People who are trying to lose weight often have a “fear” of carbohydrates, as many carbs are starchy carbs with a tendency to be calorie-dense, and consuming extra calories can cause weight gain.
However, carbs are a necessary part of your diet and shouldn’t be cut out of any diet completely. The key is to focus on the carbohydrates that are nutrient-rich and fiber-rich — the complex carbs.
What can you eat on a low-carb diet? Are whole grains “good carbs” for weight loss?
According to a 2017 study titled “Simple vs. Complex Carbohydrate Dietary Patterns and the Global Overweight and Obesity Pandemic” published in the International Journal of Environmental Research and Public Health, complex carbohydrates are low-processed foods made with whole cereals and vegetables that contain the fiber found naturally in the food. When on a low-carb diet, this is the type of carbs you want to eat.
Complex carbohydrates have low glycemic indexes. The glycemic index (GI) is a way of ranking carbohydrate-containing foods based on how slowly or quickly they are digested by the body and how they increase blood glucose levels over a period of time. Carbohydrates that break down quickly during digestion have a higher glycaemic index. These high GI carbohydrates release their glucose into the blood quickly. Carbohydrates that break down slowly release glucose gradually into the bloodstream have low glycaemic indexes. The blood glucose response is slower and flatter. Low GI foods may help with feeling full, due to prolonged digestion.
According to a GI guide published by Harvard Health Publishing at Harvard Medical School, a GI of 55 or less is considered “low GI.” A GI of 56-69 is “moderate GI” and a GI of 70 or higher is “high GI.”
Some examples of complex carbs with low GI that you might want to include in your diet are beans, fruit, whole grains, oats, nuts, legumes and lentils. If you’re dieting for weight loss, these “good carbs” will help you stay full as you reduce your caloric intake. Not only are low GI complex carbohydrates typically high-fiber and contain vitamins and minerals, they take longer to digest so they also have less of an immediate impact on blood sugar, causing it to rise more slowly. If you’re someone who needs to manage blood sugar levels, complex carbs are the smarter, safer choice. Simple carbs can lead to faster rise in blood sugar and insulin secretion from the pancreas, which can have negative health effects. Complex carbs are also key for people watching their cholesterol, as the biggest influence on blood cholesterol level is the mix of excess fats and carbohydrates in your diet.
What carbs should I avoid to lose belly fat?
If the goal is to lose belly fat, you should strive to avoid refined carbs. A refined carb is a carbohydrate that has been stripped of its bran, grams of fiber and nutrients. Some refined carbs include white bread, white rice, rolls, pizza crust, sugar, candy, pastas, pastries, muffins, sweet desserts and many breakfast cereals. The 2017 study published in the International Journal of Environmental Research and Public Health notes that refined carbohydrate-based diet is one of the leading causes of unhealthy weight gains and is associated with the onset of the Metabolic Syndrome, which tends to raise the risk of developing several diet-related chronic non-communicable diseases.
A study titled “Are refined carbohydrates worse than saturated fat?” published in The American Journal of Clinical Nutrition also states that refined carbs can cause metabolic damage to the body — especially among people who are overweight or predominantly sedentary. Numerous epidemiologic studies have found that higher intake of refined carbohydrates is also associated with greater risk of type 2 diabetes and ischemic heart disease. (Higher consumption of whole grains, on the other hand, actually protects against these conditions.)
Researchers note that unfortunately most carbohydrates in Western diets are highly processed. The obesity epidemic coupled with overeating and the growing intake of refined carbohydrates have created a “perfect storm” for the development of cardiometabolic disorders. For this reason, the study authors suggest that reducing refined carbohydrate intake should be a top public health priority.
Maintaining a balanced diet with unsaturated fats, healthy sources of protein and “good carbs” is key for losing weight. Avoiding the refined carbohydrates listed above and replacing them with whole grains can help you lose body fat — especially that stubborn belly fat.
Trading white rice for quinoa: Easy ways to swap out refined carbohydrates
Swapping out refined carbs will allow you to get the health benefits of complex carbs and leave with you with a higher degree of satiety. You’ll probably even consume fewer calories by eating a complex carb instead of its refined carb counterpart.
According to a list from Harvard Health Publishing at Harvard Medical School, easy swaps include:
- Instead of white rice, eat quinoa, brown rice, barley, buckwheat or wheat berries
- Instead of pasta made from refined flour, eat whole grain pasta, chickpea pasta, other bean-based pasta or whole wheat couscous
- Instead of cakes, cookies, pies and other low-nutrient sweet treats, eat fresh or frozen fruit
- Instead of sugary breakfast cereals, eat oatmeal
- Instead of sugar-sweetened beverages like sodas, fruit drinks, punches or sweet teas, drink water with fresh fruit like lemon for added flavor
- Instead of french fries or other fried potato snacks like chips, eat a small sweet potato with the skin
- Instead of ice cream, eat a blended frozen banana with cocoa powder
Some other easy swap ideas include:
- Instead of spaghetti, eat zucchini noodles or spaghetti squash
- Instead of mashed potatoes, eat cauliflower mash
- Instead of white flour wraps or tortillas, use big pieces of lettuce as lettuce wraps
- Instead of croutons, eat nuts, seeds or roasted chickpeas
- Instead of white burger buns, cut up portobello mushrooms to use as “buns”
- Instead of white flour, use almond flour
14 Foods to Avoid (or Limit) on a Low Carb Diet
14 Foods to Avoid (or Limit) on a Low Carb Diet
On a low carb diet? This video shares 14 foods to avoid or limit.
Carbs are an important source of energy and one of three main macronutrients in the diet, along with fat and protein.
Not only do carbohydrates fuel your brain and cells throughout your body, but they also regulate digestive health, appetite, cholesterol levels, and more (1Trusted Source).
Still, many people choose to limit their carb intake. Low carb diets have been linked to benefits like increased weight loss and improved blood sugar control (2Trusted Source).
On a low carb diet, you need to limit certain foods high in carbs and sugar, such as sweetened beverages, cake, and candy.
Yet figuring out which staple foods to avoid isn’t always easy. In fact, some high carb foods are highly nutritious but still unsuitable for a low carb diet.
Your total daily carb target determines whether you need to merely limit some of these foods or avoid them altogether. Low carb diets typically contain 20–130 grams of carbs per day, depending on your goals, needs, and preferences (2Trusted Source).
Here are 14 foods to limit or avoid on a low carb diet.

1. Bread and grains
Bread is a staple food in many cultures. It comes in various forms, including loaves, rolls, bagels, and flatbreads, such as tortillas.
However, all of these are high in carbs, regardless of whether they’re made from refined flour or whole grains. Most grain dishes — including rice, wheat, and oats — are also high in carbs and need to be limited or avoided on a low carb diet.
Although carb counts vary based on ingredients and portion sizes, here are the average counts for popular types of bread (3Trusted Source, 4Trusted Source, 5Trusted Source, 6Trusted Source):
- White bread (1 slice): 13 grams
- Whole wheat bread (1 slice): 14 grams
- Flour tortilla (large): 35 grams
- Bagel (regular): 55 grams
Depending on your carb limit, eating a sandwich, burrito, or bagel may put you near or over your daily limit.
As such, if you still want to avoid these foods, you should buy or make low carb varieties.
SUMMARY
Most breads and grains are too high in carbs to include on a low carb diet.
2. Some fruit
Eating lots of fruits and veggies has consistently been linked to a lower risk of cancer and heart disease (7Trusted Source, 8Trusted Source, 9Trusted Source).
However, many fruits are high in carbs, so they’re unsuitable for a low carb diet. As such, it’s best to limit some fruits, especially sweet or dried varieties, such as (10Trusted Source, 11Trusted Source, 12Trusted Source, 13Trusted Source, 14Trusted Source):
- Apple (1 small): 23 grams
- Banana (1 medium): 27 grams
- Raisins (1 ounce/28 grams): 23 grams
- Dates (2 large): 36 grams
- Mango, sliced (1 cup / 165 grams): 25 grams
Berries are lower in sugar and higher in fiber than other fruits. This makes berries suitable for low carb diets — though people on very low carb eating patterns may want to stick to 1/2 cup (50 grams) per day (15Trusted Source).
SUMMARY
You should limit several high sugar fruits, including dried fruits, on a low carb diet. That said, berries are generally fine.
3. Starchy vegetables
Most diets allow an unlimited intake of vegetables.
Plus, many veggies are very high in fiber, which may aid weight loss and support blood sugar control (16Trusted Source).
However, some starchy vegetables contain more digestible carbs than fiber and should be limited or avoided on a low carb diet. These include (17Trusted Source, 18Trusted Source, 19Trusted Source, 20Trusted Source):
- Corn (1 cup/165 grams): 24 grams
- Potato (1 medium): 34 grams
- Sweet potato or yam (1 medium): 27 grams
- Beets, cooked (1 cup/170 grams): 17 grams
Notably, you can enjoy many low carb vegetables on a low carb diet, including bell peppers, asparagus, and mushrooms.
SUMMARY
Although many vegetables are low in carbs, a few are quite high. It’s best to choose mostly non-starchy, high fiber vegetables when limiting your carb intake.
4. Pasta
Though pasta is versatile and inexpensive, it’s very high in carbs.
Just 1 cup (151 grams) of cooked spaghetti packs 46 grams of carbs, while the same amount of whole wheat pasta provides 45 grams (21Trusted Source, 22Trusted Source).
On a low carb diet, pasta isn’t a good idea unless you consume a very small portion, which may not be realistic for most people. If you’re craving pasta but don’t want to go over your carb limit, try making spiralized vegetables or shirataki noodles instead.
SUMMARY
Both regular and whole wheat pasta are high in carbs. Spiralized vegetables and shirataki noodles are healthy low carb alternatives.
5. Cereal
- It’s well known that sugary breakfast cereals contain a lot of carbs. However, even healthy types of cereal may be high in carbs.
- For instance, 1 cup (234 grams) of cooked oatmeal provides 27 grams of carbs. Even steel-cut oats, which are less processed than other types of oatmeal, are also high in carbs, with 28 grams of carbs in each 1/4-cup (40-gram) dry serving (23Trusted Source, 24Trusted Source).
- Moreover, 1 cup (111 grams) of granola offers 82 grams of carbs, while the same amount of Grape Nuts packs a whopping 93 grams (25Trusted Source, 26Trusted Source).
A bowl of cereal can easily put you over your total carb limit — even before you add milk.
SUMMARY
Even healthy, whole grain cereals are high in carbs. You should moderate or avoid them on a low carb diet.
6. Beer
- You can enjoy alcohol in moderation on a low carb diet. In fact, dry wine has very few carbs, and hard liquors like rum have none (27Trusted Source, 28Trusted Source).
- However, beer is fairly high in carbs. On average, a 12-ounce (360-mL) can of beer packs 13 grams of carbs, while a light beer contains 6 grams (29Trusted Source, 30Trusted Source).
- Research also suggests that liquids aren’t as filling as solid foods. Beer is also lacking in important nutrients found in other high carb foods, such as protein, fiber, vitamins, and minerals (31Trusted Source).
SUMMARY
Dry wine and spirits are better alcohol options on a low carb diet than beer.
7. Sweetened yogurt
- Yogurt is a tasty food that has many uses. Although plain yogurt is fairly low in carbs, many people tend to eat fruit-flavored, sweetened varieties, which often contain as many carbs as dessert.
- One cup (245 grams) of nonfat sweetened fruit yogurt packs up to 47 grams of carbs, which is even higher than a comparable serving of ice cream (32Trusted Source, 33Trusted Source).
- Instead, it’s best to opt for unsweetened, plain yogurt whenever possible and add your favorite low carb toppings. For instance, 1/2 cup (123 grams) of plain Greek yogurt topped with 1/2 cup (50 grams) of raspberries keeps the net carbs under 10 grams (34Trusted Source, 35Trusted Source).
SUMMARY
Sweetened low fat or nonfat yogurt often contains as many carbs as ice cream and other desserts. Plain yogurt paired with low carb toppings, such as berries, may be a better choice if you’re on a low carb diet.
8. Juice
- Although it contains some valuable vitamins and minerals, juice is high in carbs and low in fiber, which can make it challenging to fit into a low carb diet.
- For instance, 12 ounces (355 mL) of apple juice contains 42 grams of carbs. This is even more than the same serving of soda, which has 39 grams. Meanwhile, grape juice packs a whopping 55 grams in the same serving size (36Trusted Source, 37Trusted Source, 38Trusted Source).
- Even though vegetable juice doesn’t contain nearly as many carbs, a 12-ounce (355-mL) glass still has 23 grams of carbs, only 4 of which come from fiber (39Trusted Source).
As such, you may want to watch your juice intake on a low carb diet.
SUMMARY
Juice is high in carbs and low in fiber, which may make it difficult to include on a low carb diet.
9. Low fat and fat-free salad dressings
You can eat a wide variety of salads 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 while an equal portion of fat-free ranch dressing has 7 grams (40Trusted Source, 41Trusted Source).
- 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, make your own homemade vinaigrette using a splash of vinegar and olive oil, which is linked to improved heart health and may support a healthy body weight (42Trusted Source, 43Trusted Source).
SUMMARY
Limit your intake of fat-free and low fat salad dressings, which are typically high in carbs, and opt for creamy dressings or make a homemade vinaigrette instead.
10. Beans and legumes
Beans and legumes provide many health benefits, including reduced inflammation and heart disease risk (44Trusted Source, 45Trusted Source, 46Trusted Source).
While they’re high in carbs, they also contain a fair amount of fiber. Depending on your personal tolerance and daily carb allotment, you may be able to include small amounts on a low carb diet.
Here are the carb counts for 1 cup (160–200 grams) of cooked beans and legumes:
- Lentils: 39 grams (23 grams net)
- Peas: 25 grams (16 grams net)
- Black beans: 41 grams (26 grams net)
- Pinto beans: 45 grams (30 grams net)
- Chickpeas: 45 grams (32 grams net)
- Kidney beans: 40 grams (27 grams net)
SUMMARY
Beans and legumes are healthy, high fiber foods. You can eat small amounts on a low carb diet depending on your daily carb limit.
11. Honey or sugar in any form
You’re probably well aware that foods high in sugar, such as cookies, candy, and cake, should be limited if you’re on a low carb diet.
However, you may not realize that natural forms of sugar 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 1 tablespoon (13–21 grams) of several types of sugar.
- White sugar: 13 grams
- Maple syrup: 13 grams
- Agave nectar: 16 grams
- Honey: 17 grams
What’s more, these sweeteners provide little to no nutritional value. When you’re limiting your carb intake, it’s especially important to choose nutritious, high fiber carb sources.
To sweeten foods or beverages without adding carbs, choose a low carb sweetener instead, such as stevia or monk fruit.
SUMMARY
If you’re on a low carb diet, you should limit your intake of sugar, honey, maple syrup, and other forms of sugar, which are high in carbs but low in other important nutrients.
12. Chips and crackers
Chips and crackers are popular snack foods, but their carbs add up quickly.
- Just 1 ounce (28 grams) of tortilla chips — or 10–15 average-sized chips — contains 19 grams of carbs. Crackers vary in carb content depending on processing, but even whole wheat crackers pack about 20 grams per ounce (28 grams) (57Trusted Source, 58Trusted Source).
- Most people eat processed snack foods in large quantities, so you should limit them if you’re on a low carb diet.
- You can try making veggie chips at home or shopping for keto-friendly alternatives, which are usually made from ingredients like almond flour, wheat bran, or flaxseed.
SUMMARY
Most commercial chips, crackers, and other processed, grain-based snack foods are high in carbs. Try making veggie chips or look for keto-friendly alternatives that are lower in carbs.
13. Milk
Milk is an excellent source of several nutrients, including calcium, potassium, and several B vitamins.
However, it’s also fairly high in carbs. In fact, whole milk offers the same 12–13 grams of carbs per 8 ounces (240 mL) as low fat and skim varieties (59Trusted Source, 60Trusted Source, 61Trusted Source).
If you’re only using 1–2 tablespoons (15–30 mL) in coffee each day, you may be able to include small amounts of milk in your low carb diet. However, cream or half-and-half may be better options if you drink coffee frequently since these contain fewer carbs (62Trusted Source, 63Trusted Source).
If you enjoy drinking milk by the glass or use it to make lattes or smoothies, consider unsweetened almond or coconut milk instead.
SUMMARY
Adding a small amount of milk to coffee once per day is unlikely to derail a low carb diet. However, unsweetened almond or coconut milk may be better if you prefer to drink large amounts.
14. Gluten-free baked goods
Gluten is a group of proteins found in wheat, barley, and rye (64Trusted Source).
Some people, such as those with celiac disease or other gluten-related disorders, must avoid gluten to manage digestive symptoms and prevent intestinal damage (65Trusted Source).
That said, gluten-free bread, muffins, and other baked goods aren’t typically low in carbs. In fact, they often boast even more carbs than their gluten-containing 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 (66Trusted Source).
If you’re limiting your carb intake, stick to whole foods or use almond or coconut flour to make your own low carb baked goods rather than eating processed gluten-free foods.
SUMMARY
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.
Why you may want to reduce carbs
Although a low carb diet isn’t right for everyone, people may choose to reduce their carb intake for many reasons.
For example, research shows that low carb diets may support weight loss as effectively as other popular eating patterns, such as low fat diets. All the same, low carb diets may have limited efficacy over the long term (67Trusted Source, 68Trusted Source).
Low carb or carb-controlled diets are also often recommended to treat diabetes. In fact, one review of nine studies reported that a low carb diet helped improve long-term blood sugar control in people with type 2 diabetes (69Trusted Source, 70Trusted Source).
Very low carb diets like the ketogenic diet have also been shown to increase weight loss and improve insulin sensitivity, which may help enhance blood sugar control (71Trusted Source).
What’s more, one study found that low carb diets may help reduce the effects of metabolic syndrome — a group of risk factors that may increase your risk of heart disease, stroke, and type 2 diabetes — in people with obesity (72Trusted Source).
SUMMARY
Low carb diets may help increase weight loss, improve blood sugar control, and help prevent metabolic syndrome.
Is a low carb diet healthy?
Low carb diets can be healthy and have been linked to numerous health benefits, especially for weight management and blood sugar control (2Trusted Source).
In fact, a well-planned low carb diet can include a variety of nutrient-dense ingredients, including high fiber fruits, vegetables, nuts, and seeds.
However, some types of low carb diets, like keto and Atkins, may be overly restrictive and unsustainable in the long run.
While the keto diet may aid short-term weight loss, it also limits many nutritious food groups and may increase your risk of several conditions if followed long-term, including constipation, kidney stones, fatty liver disease, and vitamin or mineral deficiencies (73Trusted Source, 74Trusted Source).
Furthermore, very low carb diets may not be suitable for everyone, including children, people who are pregnant, and those with certain underlying chronic health conditions, unless under medical supervision (75Trusted Source).
That’s why it’s best to talk with your doctor or dietitian before lowering your carb intake drastically.