As a dietitian, having a low -carbohydrate shopping list is my top tip for anyone who wants to cut back on carbohydrates. And there are some valid reasons why some people cut back. Maybe you want to manage your blood sugar level or just make room for more proteins and fiber on your plate (1).
“Whether you want to replace more of your food with fruits and vegetables or removing unnecessary calories by reducing your intake of processed, refined carbohydrates that points this shopping list in the right direction,” says Joanna Gregg, registered dietician at my Fitnesspal.
Whatever your reasons are, having a go-to list with food with a lower carbohydrates can give you a better idea of your options to touch your carbohydrate goals. But the first step to set the right carbohydrate goal for you is to know how many carbohydrates you currently eat every day.
The use of MyfitnessPal can help you find that. As Emily Sullivan, RD says: “Following your food can make you aware of how much of your diet consists of carbohydrates that offer little to no nutritional value and make changes accordingly (3). “
It may be surprised that you will see a few food with a higher carbohydrate on my list. That’s because Lower carbohydrates does not mean that you have to completely throw carbohydrates away.
To remind, There is no standard definition of low carbohydrates. In general it is considered less than 130 grams of carbohydrates per day ((1). And that number can certainly accommodate a few carbohydi from nutrients that can help you stay satisfied and go on your way to achieve your goals (2).
Before we stand at the shopping list, let’s investigate what some carbohydrates make better choices than others.
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Different types of carbohydrates
A big difference between the carbohydrates has been found in entire foods such as fruit, vegetables and full grains versus that in pretzels, white bread and a sugary coffee drink as a caramellatte (2” 4).
Entire food sources of carbohydrates are full of fibers, vitamins, minerals, antioxidants and other plant connections that have health benefits. This type of food also digests slower and keep your energy levels stable (2” 4). Even if you cut it on carbohydrates, you do not want to eliminate these good food for your food.
A way in which I like to think about carbohydrates is that they are logbooks on a fire. Whole, unprocessed carbohydrates-such as fruit, vegetables and full grains as slowly burning trunks. They keep the fire burning for a long time. On the other hand, refined carbohydrates, such as white bread, pretzels and sugary snacks, more like crumpled paper – they burn quickly, and then they are bubbling (2” 4).
Refined carbohydrates can be on fire if that paper is on fire – begging fast spikes in blood sugar followed, followed by a dip. Over time, this can promote health problems.
When following a low -carbohydrate diet, it is useful to choose whole, fiber -rich carbohydrates to reach your carbohydrates (2” 4).
About the experts
Katherine Basbaum, MS, RD Is Food Data Curator at MyfitnessPal. She received her masters in Nutrition Communication from the Friedman School of Nutrition Science & Policy at Tufts University and completed her internship at UVA Health, where she also works as a nutrition advisor for patients with cardiology.
Samantha Cassetty, MS, RDis a nationally recognized expert in the field of food and food, media personality, nutrition advisor and author. Cassetty is a former food director for Good Housekeeping and the co-author of the book Sugar Shock.
Although my low -carbohydrate shopping list contains some carbohydrates, they are the kind of options that can help balance your diet and make it more durable.
That said, here is my go-to Low-Koolhy Carb messenger list:
Vegetables
Non-starchy vegetables contain lower carbohydrates than starchy vegetables (2” 4). Even if you cut back with carbohydrates, you can consider making space for a few choice -like vegetables. Foods such as sweet potatoes and pumpkin have health benefits, and they can make your diet more satisfying and sustainable (1).
| Food | Sanctuary | Carbohydrate |
| Exhausted | ¾ cups | 3 grams |
| Cauliflower rice | ¾ cups | 4 grams |
| Broccoli (raw) | ½ cups | 3 grams |
| Asparagus (cooked) | ½ cups | 2.5 grams |
| Baby spinach (raw) | 2 cups | 3 grams |
| Baby root | 10 carrots | 8 grams |
| Red pepper (cut) | ½ cup | 3 grams |
| Sweet potato (baked) | 1 medium | 26 grams |
| Butternut squash (baked) | ½ cups | 11 grams |
| Brussels sprouts (cooked) | ½ cups | 7 grams |
Fruit
Although fruit contains carbohydrates, it also contains fiber and health support nutrients. It is smart to include fruit in your diet that matches your carbohydrate goals (2” 4).
| Food | Sanctuary | Carbohydrate |
| 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 |
| Raspberries | 1 cup | 15 grams |
| Watermelon (cut into cubes) | 2 cups | 23 grams |
| Cherry | 1 cup | 25 grams |
| Orange | 1 medium | 17 grams |
Meat, dairy and eggs
Most protein sources are very low in carbohydrates, so they are an important part of a low -carbohydrate diet (1).
| Food | Sanctuary | Carbohydrate |
| Chicken fillet, rotisserie | 4 us | 0 gram |
| Cooked egg | 2 eggs | 1 gram |
| Chicken thigh | 1 thigh | 0 gram |
| Salmon, baked or roasted | 4 us | 0 gram |
| Canned tuna | 1 can | 0 gram |
| Low -fat cottage cheese | ½ cup | 3 grams |
| Non -Fed Ordinary Greek Yogurt | 1 cup | 9 grams |
| Partial skim mozzarella cheese | 1 Ons | 2 grams |
| Parmesan cheese (grated) | 1 Ons | 4 grams |
| Cheddar cheese | 1 Ons | 1 gram |
Snacks, sauces, secret ingredients
Snacks and herbs can vary in carbohydrates (4). Here are some ideas that can fit into different carbohydrates.
| Food | Sanctuary | Carbohydrate |
| Edamame (shot) | ½ cup | 8 grams |
| Roasted chickpeas | 1 Ons | 17 grams |
| Chips Tortilla | 1 Ons | 16 grams |
| Olive | 10 olives | 3 grams |
| Diet | 2 tablespoons | 3 grams |
| Popcorn | 3 cups | 23 grams |
| Hummus | 2 tablespoons | 5 grams |
| Walnuts | 1 Ons | 4 grams |
| Ranch dressing | 1 tablespoon | 1 gram |
| Peanut butter in powder form | 2 tablespoons | 5 grams |
| Nut butter | 2 tablespoons | 7 grams |
| Whole -grain bread | 1 slice | 15 grams |
| Placed crackers | 1 portion | About 20 grams |
How myfitnesspal can help
Following your progress is an important part of staying consistent with any diet, and MyFitnessPal can help you to stay up to date with your goals (3).
With MyfitnessPal you can also follow your macros – carbohydrates, fats and proteins – so that you can ensure that your diet is in balance and you get the right nutrients. And you can follow vitamins and minerals, help you stay consciously, so that you can avoid any shortcomings (3).
With thousands of food in our database you can quickly log in meals and easily gain insight into your food intake. Try it for free now.
Frequently asked questions (frequently asked questions)
What is “low in carbohydrate” considered?
There is no fixed standard for a low -carbohydrate diet, but most experts take less than 130 grams of carbohydrates per day (1).
How many carbohydrates do I want to eat in a day if I aim a low -carbohydrate diet?
According to the registered dietitian of my fitness plal Katherine Basbaum, a low -carbohydrate diet is usually less than 130 grams per day, depending on your goals and individual needs (1). It is useful to follow your intake with the help of MyFitnessPal to find the right amount that works for you (3).
Is there a low carbohydrate healthy?
Although the drastic cutting of carbohydrates can be seductive, It may not be worth it ((6). “Even in the short term, a low -carbohydrate diet is not suitable and safe for everyone. It is important to discuss the advantages and disadvantages with your health care doctor before you start, ”says Basbaum (6).
Which foods fill without many carbohydrates?
Non-cute vegetables such as leafy greens, broccoli and asparagus, combined with low-fat proteins such as chicken, fish or tofu, are great to keep up while keeping carbohydrate in the bottom (1).
Which snacks contain zero carbohydrates?
Snacks with virtually no carbohydrates include hard -boiled eggs, tuna and certain cheeses such as cheddar and mozzarella (7). Olives, small portions of nuts and non-starchy vegetables also have few carbohydrates, although not completely carbohydrate-free (7).
The Bottom Line
A low -carbohydrate diet can be useful if you want to manage your blood sugar level, lose weight or just create a more balanced diet (1). This low-carbohydrate shopping list contains various nutrient-tight options, such as low-fat proteins, non-cute vegetables and fiber-rich snacks that keep you satisfied and energetic (1).
However, keep in mind that there is much more low -carbohydrate food to enjoy! This low -carbohydrate shopping list is by no means exhaustive. There is also no one-size-fits-all approaching low-carb eating (1). Use MyfitnessPal to follow your intake and determine the carbohydrates that works for you (3). The app can also help you identify where your carbohydrates come from, what can help you make choices that match your lifestyle and health goals (3).
Post After a low -carbohydrate diet? Here is the shopping list of a dietician first appeared on Myfitnesspal blog.