As a nutritionist, having a low carb grocery list is my number one tip for anyone looking to cut down on carbs. And there are some good reasons why some people cut back. Maybe you want to manage your blood sugar or simply make room for more protein and fiber on your plate (1).
“Whether you’re aiming to replace more food with fruits and vegetables, or want to reduce unnecessary calories by reducing your intake of refined carbohydrates, this shopping list will point you to the right direction.”
Whatever your reason, having a go-to list of low-carb foods will give you a better idea of options to reach your carb target. However, the first step to setting the right carb target for you is to know how many carbs you currently eat each day.
use myfitnessspal You can help you find it. Like Emily Sullivan, RD said:3). ”
You might be surprised to see some high carb foods on my list. That’s why In terms of going low carbs, you don’t have to throw away carbs completely.
Remember, There is no standard definition of low carbohydrates. Generally, it is considered to be less than 130 grams of carbohydrates per day (1). And that number can definitely house some nutritious carbohydrates that can help you to be satisfied and get on track to achieve your goals (2).
Before you reach your shopping list, explore what carbohydrates make better choices than other carbohydrates.
You might like it too
3 Things You Need to Know Before You Start a Low Carbohydrate High Fat Diet
Different types of carbohydrates
There is a big difference between carbohydrates found in whole foods such as fruit, vegetables, and whole grains, and carbohydrates in sweet coffee drinks like pretzels, white breads and caramel lattes (2, 4).
Whole food sources of carbohydrates are packed with fiber, vitamins, minerals, antioxidants, and other plant compounds with health benefits. These types of foods also slowly digest and stabilize energy levels (2, 4). Even if you cut down on carbohydrates, you don’t want to eliminate these delicious foods.
One of the ways I like to think about carbohydrates is that I like fire logs. Overall raw carbohydrates, such as fruits, vegetables, and whole grains, look like slow burning logs. They continue to burn the fire at a steady pace for a long time. Meanwhile, refined carbohydrates like white bread, pretzels and sugary snacks resemble crumpled paper.2, 4).
Refined carbohydrates can act on fire like its paper.. Over time, this can promote health problems.
If you follow a low-carb diet, it’s helpful to choose a whole fiber-rich carbohydrate to meet your carb target.2, 4).
About the experts
Katherine Basbaum, MS, RD I am the food data curator for MyFitnessPal. She earned a Masters degree in Nutrition Communication from Friedman Nutrition Science & Policy at Tufts University and completed a nutrition internship at UVA Health.
Samantha Cassetti, MS, RDa nationally recognized food and nutrition expert, media personality, nutrition consultant and author. Cassetty is former nutrition director at Good Housekeeping and co-author of Sugar Shock.
My low carb grocery list contains some carbs, but they are the kind of options that will help you balance your diet and make it more sustainable.
That said, this is my go-to low-carb grocery list.
vegetables
Non-starchy vegetables have lower carbohydrates than starchy vegetables (2, 4). However, even if you reduce carbohydrates, you may consider making room for starchy vegetables with some choices. Foods like sweet potatoes and butternut squash have health benefits, which may make your diet more satisfying and sustainable (1).
| food | Serving size | carbohydrates |
| Zoodles | ¾cup | 3 grams |
| Cauliflower rice | ¾cup | 4 grams |
| Broccoli (fresh) | ½ cup | 3 grams |
| Asparagus (cooked) | ½ cup | 2.5 grams |
| Baby spinach (fresh) | 2 cups | 3 grams |
| Baby carrots | 10 carrots | 8 grams |
| Red peppers (sliced) | ½ cup | 3 grams |
| Sweet potato (baked) | 1 Medium | 26 grams |
| Butternut squash (baked) | ½ cup | 11 grams |
| Brussels sprouts (cooked) | ½ cup | 7 grams |
fruit
Fruits contain carbohydrates, but also contain fiber and health-supporting nutrients. It is wise to include fruit in a diet that matches carbohydrate targets.2, 4).
| food | Serving size | carbohydrates |
| apple | 1 Medium | 30 grams |
| banana | 1 Medium | 27 grams |
| Grapes | 30 grapes | 27 grams |
| peach | 1 Medium | 14 grams |
| pear | 1 Medium | 27 grams |
| blueberry | 1 cup | 22 grams |
| raspberry | 1 cup | 15 grams |
| Watermelon (dipped) | 2 cups | 23g |
| Cherry | 1 cup | 25g |
| orange | 1 Medium | 17 grams |
Meat, dairy products, eggs
Most protein sources are an important part of a low-carb diet, as they are very low in carbohydrates (1).
| food | Serving size | carbohydrates |
| Chicken breast, rotisserie | 4 oz | 0 grams |
| Boiled eggs | Egg 2 | 1 gram |
| Chicken thighs too | One thigh too | 0 grams |
| Salmon, baked or baked | 4 oz | 0 grams |
| Canned tuna | 1 CAN | 0 grams |
| Low-fat cottage cheese | ½ cup | 3 grams |
| Non-fat plain greek yogurt | 1 cup | 9 grams |
| Part ski mozzarella cheese | 1 oz | 2 grams |
| Parmesan cheese (grated) | 1 oz | 4 grams |
| Cheddar cheese | 1 oz | 1 gram |
Snacks, sauces, secret ingredients
Snacks and seasonings range in carbohydrate count (4). Here are some ideas that fit within different carbohydrate ranges.
| food | Serving size | carbohydrates |
| oradamame (Bullet) | ½ cup | 8 grams |
| Roasted chick beans | 1 oz | 17 grams |
| Tortilla chips | 1 oz | 16 grams |
| olive | 10 olives | 3 grams |
| Nutritional yeast | 2 tbsp | 3 grams |
| Popcorn | 3 cups | 23g |
| Hummus | 2 tbsp | 5 grams |
| Walnuts | 1 oz | 4 grams |
| Ranch Dressing | 1 tablespoon | 1 gram |
| Powdered Peanut Butter | 2 tbsp | 5 grams |
| Nut Butter | 2 tbsp | 7 grams |
| Whole wheat bread | 1 slice | 15 grams |
| Seed Cracker | 1 serving | Approximately 20 grams |
How myfitnesspal helps
MyFitnessPal also allows you to track macros (carbohydrates, fats, proteins). This will help your diet be well balanced and provide the right nutrients. And you can monitor vitamins and minerals, helping you to continue to recognize, so that you can avoid any defects (3).
Frequently asked questions (FAQ)
What is considered “low carb”?
There is no standard for a low-carb diet, but most experts believe it means less than 130 grams of carbohydrates per day (1).
If you are aiming for a low-carb diet, how many carbohydrates do you have to aim to eat in one day?
According to my Fitness Pal registered dietitian Katherine Basbaum, a low-carb diet usually costs less than 130 grams per day, depending on your goals and individual needs (less than 130 grams per day)1). It helps you track your intake using myfitnesspal to find the right amount that’s right for you (3).
Are low carbs healthy?
Dramatic carbohydrates may be attractive, but they may not be worth it (6). “In the short term, low-carb diets are not suitable and safe for everyone,” Basbaum said.6).
Which foods are filled without many carbohydrates?
Non-starchee vegetables such as leafy greens, broccoli and asparagus are perfect for keeping you full while keeping your carbohydrate intake on the bottom, combining it with lean proteins like chicken, fish and tofu (1).
Conclusion
A low-carb diet can be useful if you are aiming to manage your blood sugar levels, lose weight, or simply cook a balanced diet (1). This low-carb grocery list includes a variety of nutrient-dense options to maintain content and energy, including lean protein, non-flexible vegetables, and fiber-rich snacks.1).
However, be aware that you can enjoy more low-carb foods! This low-carb grocery list is by no means exhaustive. There’s no one-size-fits-all approach to low-carb diets either (1). Please use myfitnessspal Track your intake and determine the amount of carbohydrates that work for you (3). This app also helps you identify where your carbs come from. This will help you make choices that suit your lifestyle and health goals.3).
Post following the low carb diet? This is a nutritionist grocery shopping list that first appeared on the MyFitnessPal blog.
