Low-carb foods: what to eat and what to avoid

Cream's in, nuts and seeds are out, and always opt for asparagus over butternut squash. Find out the particulars of what you can and can't eat if you're following a low-carb diet here.


What you can eat on a low-carb diet

  • Meat and fish (as long as they aren't processed) and eggs can be eaten in any quantity
  • Most vegetables and salads - potatoes are a definite exception here
  • Butter - any amount - for frying and adding to cooked vegetables
  • Oil - for frying and for use in salad dressings
  • Up to 100g of cheese a day
  • Cream (in moderate quantities) and full-fat yoghurt


Foods to avoid on a low-carb diet (particularly in the early, strict phase)

  • Bread/crackers
  • Rice
  • Pasta
  • Other grains
  • Nuts/seeds
  • Potatoes
  • Fruit
  • Sugar/honey/syrup/maple syrup
  • Legumes, eg lentils, chickpeas, kidney beans
  • Flour/cornflour
  • Biscuits/chocolate/sweets
  • Alcohol 

 

Vegetables

If you're doing Bootcamp, you should aim to eat veg and salald which are 3g or fewer carbs per 100g (carb count per 100g).

  • Asparagus 1.4
  • Aubergine 2.8
  • Avocado flesh 1.9
  • Baby sweet corn 2.7
  • Bean sprouts 2.5
  • Beetroot 9.5
  • Broad beans 11.7
  • Broccoli 1.1
  • Brussels sprouts 3.5
  • Butternut squash 7.5
  • Cabbage 5
  • Carrots 2.5
  • Carrots 6
  • Cauliflower 1.9
  • Celeriac 2.3
  • Celery 0.9
  • Chillies 9.5
  • Courgettes 1.8
  • Cucumber 1.5
  • Fennel 1.8
  • French beans 4.7
  • Garlic 16.3
  • Ginger (peeled) 7.2
  • Green pepper 2.6
  • Leeks 2.9
  • Lettuce 1.7
  • Mangetout 3.3
  • Mushrooms 0.4
  • Okra 3
  • Onions 7.9
  • Orange or red pepper 6.4
  • Parsnips 12.5
  • Peas (frozen) 9.7
  • Potato 15.7
  • Pumpkin 2.2
  • Runner beans 2.3
  • Shallots 3.3
  • Spinach 0.8
  • Spring onions 1.6
  • Swede 2.3
  • Tomato 3.1
  • Turnip 2
  • Watercress 0.4
  • Yellow pepper 5.3

 

 

Last updated: over 1 year ago