Where low-fat diets once reigned supreme, low-carb diets have taken over—and when done right, they can help people lose weight, reduce inflammation, and even manage type 1 diabetes.
But in practice, low-carb diets can be tricky. For one, side effects like fatigue, moodiness, and “hanger” can be rough. And there’s also the question of, what the hell are you supposed to eat?
This is especially challenging if your go-to diet is pretty carb-heavy—even with healthy carbs like whole grains, starchy veggies, and legumes (think oatmeal, sweet potatoes, and black beans).
But there’s more to a low-carb diet than just grilled chicken and salads. Whether you’re giving the trendy keto diet a shot, following old-school Atkins, or you just want to cut back, here’s a healthy list of low-carb foods to rely on.
Meat
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Stock your fridge with:
- Chicken
- Beef
- Pork
- Lamb
- Duck
- Bison
“Meat is a high-quality, complete protein,” Christy Brissette, M.S., R.D., president of 80 Twenty Nutrition, tells MensHealth.com. This means that in addition to protein’s power to keep you full, it’s got all nine essential amino acids you need in your diet. “Vitamin B12 is another nutrient found in meat that plays a key role in energy production and digestion,” Brissette adds.
A word of warning: “Many people think low-carb diets can be all bacon and sausage, but you want to take it easy on the cured meats,” says Brissette. These high-fat meats are pretty high-calorie (and if they’re made with added sugar, they’re not necessarily low carb.) Go for grass-fed, pasture-raised meat without anything added when possible.
Seafood
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Stock your fridge with:
- Shrimp
- Tuna
- Crab
- Scallops
Fish and other seafood (like shrimp, tuna, crab, and scallops) are also low-carb protein options, and they’re usually leaner than red meats, meaning they’ve got less cholesterol and saturated fat. Plus, they deliver healthy omega-3 fatty acids, Dawn Jackson Blatner, R.D.N., spokesperson for NOW, tells MensHealth.com. These fatty acids are seriously important for brain health and heart health.
While seafood might seem like an at-home or restaurant situation (grilled fish, anyone?), you can sneak some in on the go, too. Canned tuna’s a great option, or “when you’re in a rush and need a grab-and-go meal, get sashimi from a sushi spot or grocery store and a salad,” suggests Blatner.
Eggs
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Eggs are a staple in many low-carb plans (as well as healthy eating protocols like Whole30), and for good reason. “One egg has only 70 calories and six grams of high-quality protein, and eggs are the least expensive type of high-quality protein (only 17 cents a serving),” says Brissette.
While egg whites make frequent appearances in low-carb diets, don’t skip out on the yolk. “Egg yolks contain choline, a nutrient that is needed for liver health, brain development, and for transporting nutrients around your body,” says Brissette. “Eggs are also one of the few foods sources of vitamin D.”
Non-Starchy Vegetables
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Stock your fridge with:
- Arugula
- Spinach
- Kale
- Romaine
- Collard Greens
- Swiss chard
- Cabbage
- Spring greens
- Watercress
- Broccoli
- Cauliflower
- Brussels sprouts
- Broccoli rabe
- Cabbage
- Asparagus
- Artichoke
- Celery
- Radishes
- Cucumber
- Green beans
- Eggplant
- Tomatoes
- Zucchini
- Yellow Squash
- Mushrooms
- Bell peppers
As an excellent source of fiber, antioxidants, and vitamins, veggies should be one of the cornerstones of a low-carb diet. They’re a low-calorie way to fill up your plate, and there’s no shortage of leafy greens, cruciferous vegetables, and other non-starchy, low-sugar vegetables to choose from.
Meanwhile, stay away from starchy vegetables like corn, peas, sweet potatoes, and white potatoes, squashes like butternut squash and pumpkin, and other higher-carb veggies like carrots, onions, beets, and parsnips.
Low-Sugar Fruits
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Stock your fridge with:
While you might’ve heard fruit maligned for its sugar content (and thus, carb count), fruit is still a great source of fiber, antioxidants, and other vitamins and minerals. “On a low-carb diet you don’t have to give up fruit, just choose lower-carb options,” says Blatner. Keep an eye on portion sizes to avoid going overboard on carbs.
Some Dairy Products
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Stock your fridge with:
Some dairy products are great low-carb sources of protein and calcium. “Greek and Icelandic yogurt (skyr) are my favorites because they’re lower in carbs and higher in protein compared to regular yogurt,” says Brissette. These yogurts and things like kefir are also good sources of probiotics, adds Blatner. The best news: Most cheese is also low-carb.
Not all dairy is created equal, though. “Dairy foods have natural sugar called lactose, so not everything in this group is low-carb,” says Blatner. Milk isn’t particularly low-carb, and flavored yogurts often contain sugar, which ups the carb count. (And obviously, ice cream also isn’t low-carb approved.) Go for plain yogurt varieties and flavor them with a squeeze of lime, suggests Brissette, or a low-carb fruit.
Nuts and Seeds
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Stock your fridge with:
Nuts and seeds provide fiber, healthy fats, and some plant-based protein. To bring them into your diet, “make things like low-carb trail mix with mixed nuts, cacao nibs, and unsweetened coconut, and try nut-based sauces and dressings such as pesto and lemon tahini dressing,” says Blatner.
Butter and Oils
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If you happen to have seen Mean Girls at one point or another, you’re probably familiar with the refrain, “is butter a carb?” Nope. Butter’s carb-free, along with other fats like olive oil, avocado oil, and coconut oil (which is a little controversial at the moment, but it should be fine in moderate amounts).
Nut Flours
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Stock your fridge with:
While anything with flour might sound off-limits on a low-carb diet, foods made with alternative flours can be great substitutes for baked goods and other recipes. “You can make things like low-carb pancakes, muffins, cookies, meatballs, salmon cakes, or chicken fingers,” suggests Blatner.
Sweeteners
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Different sweeteners have raised some questions about whether they’re really better for you than sugar, but one area they definitely win out is in the carb department. “Stevia, monk fruit, and erythritol…can help curb a sweet tooth without carbs,” says Blatner. Use them in baked goods or to sweeten yogurt, smoothies, beverages, and more.
Low Or No-Sugar Condiments
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Stock your fridge with:
- Mustard
- Vinegar
- Hot sauce
- Salsa
- Guacamole
- Mao
- Aioli
- No-sugar dry rubs
If you’re looking for a little extra flavor on a low-carb diet, these condiments can add variety. (Spices are also low carb.)
Not all condiments qualify, though: “Ketchup, BBQ sauce, and many salad dressings have lots of added sugar,” says Blatner. “Read labels and choose no-sugar-added options.”
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